Training: The Basics III

This week we’re going to discuss three of the “10 Commandments of Training.”  We do this because they are very closely linked.  They are…

II)             Train CONSISTENTLY

III)          Get ADEQUATE REST

IV)          Train with a PLAN

Let’s start with number II there.  I know that for many people “consistency” and “consistently” are killer words.  They seem to imply dull and boring repetition.  Striving to be consistent is to have all the oxygen leave the room.  It shouldn’t be that way.  If a goal is sufficiently exciting, it should be good enough to motivate consistent behavior.  Besides, consistency in training, becomes a very rewarding attribute.

The body responds well to consistent applications of overload (training), and not so well to a hit-or-miss approach.  Like this.  Train brilliantly for a week, and then take a 10 day break because (insert excuse of choice here), and the body has lost fitness.  If the subject then returns to the planned routine, it won’t be pretty or fun.

Worse, it’s not possible to “make up” for lost training days.  It just doesn’t work that way.  To attempt to do so, is risking adding overtraining on top of sloppy training.  The results won’t be pretty, or fun.

After a time, even the most scattered and loosely organized individual is likely to find comfort and joy in a regular and disciplined approach to training.  One knows that (as an example),  “It’s Tuesday!” and that means, “It’s a long slow day!”  So we can get up knowing that part of the day, and look forward to the refreshing ride out in the countryside.

As a force for good fitness, consistent behavior is incredibly powerful.  Ride, lift, stretch, tone, and rest with a plan, for a period of six weeks, and the results will be impressive.  Do the same six weeks in a hit-or-miss fashion, and the results are likely to be disappointing at best.

Remember!  It’s not possible to be consistent part of the time.

That “Rest Thing”  Note that “commandment III” says “Get ADEQUATE REST”  This is imperative.  One can work out like a demon, but if there is not good quality rest afterward, then the hard work is largely wasted.  Intuitively, we think we get strong from good hard training.  But this isn’t the case.  At least it’s not the whole story.  The training is the stimulus.  The strengthening comes from the body’s response to that stimulus.  That response takes place during rest and recovery.  Hard training must be followed by “Hard Resting.”

Professional athletes (good ones) tend to work on a 40 hour week, just as “normal” working people do.  But that does not mean that all 40 hours are engaged in massive exertion.  In fact, during that 40 hours, less than half is devoted to strenuous activity.  The remainder is physical therapy, stretching, planning, study, and yes, calculated periods of rest.  Riders on the elite teams are supervised fairly closely.  They are expected to get a solid eight hours of sleep every night.  And they are directed to take appropriate rest and recovery days after periods of long effort, or intensity effort. 

Good coaches and trainers become very concerned if an athlete under their care works too hard and too long with inadequate recovery.  They know that a deterioration of fitness is coming.

The Plan:  It’s nearly impossible to impose consistent effort and rest, on an “on the fly” basis.  Further, without preset timing, it is extremely difficult to achieve any desired result in any predictable fashion.  So a Plan becomes necessary.  Plans, for amateur athletes, should be flexible enough to allow for an enjoyable life, but rigid enough to achieve an overall consistent approach and a good result.  Without a pre-determined plan, it’s difficult to measure work, to time resting, and to optimize effort to achieve the best gain in the least time.  Likewise, it’s quite possible that a good result will be achieved, but at the wrong time for any particular goal.  It’s sad to invest the time to prepare for a given race, or ride, and then find that one has peaked too soon, or worse, is still approaching the peak when the event arrives.  Good planning, and consistent training prevent this.

Next week:  Commandment V  “Train with groups INFREQUENTLY”

The Wise Cyclist:  Notice that, the first time you ride in 58 degree weather, it feels like 38.  Then you overdress, and it feels like 88.  Then you start to sweat.  Then it feels like 28!  (Subtract 10 degrees if this is taking place at night.)