| Multisport Training Tip # 6 |
F.A.S.T. Multisport Tip
Triathletes and Running enthusiasts - I am writing this newsletter on the afternoon of a day that started with a 5:30 a.m. tempo run at 38 degrees and raining hard. Brad was meeting me at the usual - behind Sweetie Pies. This is the good thing about a good training partner - they will be there and so must you and you get it done. The afternoon included a swim that was quality but maybe I should have skipped. I didn't sleep well and now I'm struggling to stay awake. Sound familiar? If you have been an endurance athlete for long it might. The question is often, should I suck it up or stay in bed or on the couch? How do you know whether to train or rest?
The first indication which is not too scientific is what we refer to as training willingness. If you can't wait to feel the fresh air in your lungs your willing, however if you're sitting at the edge of the pool for ten min. and thinking about your couch ... you get the point.
An objective and measurable way to determine your state of fatigue is to regularly take your morning heart rate. Done this for an entire min. (vs. 10 or 15 sec) before you even get out of bed to make your bladder gladder. If you take it every day for several weeks you'll determine a baseline. Should you wake up one morning and its 5-10 beats higher than normal and your feeling a cold coming on, it's better to rest.
Another indication you're overreaching and need to take a day off or keep your intensity very low also has to do with heart rate. This is a very interesting occurrence that as far as I know no-one has figured out. You will notice that despite your intense effort your heart rate will not rise. Perhaps two weeks ago you were doing the same 800 meter repeats on the track and your heart rate was 165 at the end of each. Today your struggling to keep pace and your heart rate won't go above 145. This is a sure sign that your overreaching and need to back off.
Other signs of overreaching include muscle and tendon soreness that seems constant, irritability and dull headaches.
The solution it is tell yourself its ok to rest. The workouts that you end up skipping should not be made up on your scheduled off day. Increase your rest, stretch, take the elevator, hydrate and increase your protein intake slightly. With a little discipline you'll be back on the horse and eager to train in 24-48 hours.
Plan it and act on it!
Coach Dwight
Use the attached coupon on a swim session or bike test. Call or email at 262-719-7893 or dwightsandvold@yahoo.com |
