The final wrap up to our 2020 build / season / year is our Festive 5 ! A take on the well known ‘Rapha Festive 500’, but ours with a twist to help ensure everyone can gain the most from the challenge, and make it applicable to you and your goals. Ultimately the purpose behind the challenge is to add a little focus and a training spike over the Xmas/NY period when a lot of people tend to have some extra time up their sleeves.
THE INSIDE DETAILS:
Commences: Xmas Eve – Thursday 24 December, Concludes: New Years Eve – Thursday 31st December (8 days inclusive) The Challenge: Complete YOUR challenge over the duration of the 8 festive days, as you see fit. Indoors or out. Poor or OW. Trails or road. You choose!
Here are some challenge options you could take on:
FESTIVE 500 RIDE CHALLENGE The Ultimate: Ride 500km over the 8 days. The Consistent: Ride 50km a day on 5 or more days The Half: Ride 250km over the 8 days The Conservative: Ride 50min/day over 5 or more days
FESTIVE 50 RUN CHALLENGE The Ultimate: Run/walk 50km over the 8 days The Consistent: Run/walk 5km/or 50min day on 5 or more days The Half: Run/walk 25km over the 8 days
FESTIVE TRI CHALLENGE Swim/ride/run your way over the 8 days: The Ultimate: 500km riding, 50km running, 5km (or more) swimming over the 8 days The Consistent: 50km riding, 5km running, 500m swimming / day on 5 or more days The Half: 250km riding, 25km running, 2.5km (or more) swimming over the 8 days The Conservative: 50min riding, 50min of run/walk, 50min swimming on 5 or more days
Or any other alternative that works for you! (and why not make up a name and share with us?!)
Follow along: More details will be realised and shared over the coming days and we’ll get the chatter started! FACEBOOK: All details, info, chatter and more will be shared in our FB group here STRAVA: If you are on strava, why not follow us online here
CONFIRM: If you are joining in, and what challenge you are up for, as I will program accordingly and provide some guidance on how to tackle the challenge based on your goals.
It can often be the biggest challenge as a Coach, to help an athlete stay concentrated on their journey and not focused on what others are doing. Athletes can easily be lead, or swayed based on what another athlete is doing (or not doing).
Yet they seem to forget that every athlete has a different skill set. Every athlete has a different athletic ability, a different background, a different home life/dynamic and different goals.
By all means use others to push you when your session asks you to be pushed. Use others to help drive you, or stay focused, or help you get out of the bed in the morning. But when YOU need to go easy. Go easy. When YOUR session asks you to focus on YOUR aerobic endurance, focus on that. It is there for YOUR purpose and for YOUR progression.
And so this is why it is so important to not focus on others, but to look inwards. Remind yourself of your goals, your purpose, yourself… ‘Look in the mirror. That’s your competition…’
The key is CONSISTENCY over TIME – what you do in one particular session, or one particular week is not going to make or break your season / key race. BUT what you do week in, week out, CONSISTENLY, with PURPOSE, and PROGRESSION is what will help you get to your best performance potential come race day. And you can only do that when you are training for YOU.
So don’t worry about what others are doing. Don’t worry that you are doing less, or more, or different than them. Because you ARE different…. And that’s the amazing thing about you.
No matter who you are, what you do, what role/s you have in your life, you must take care of yourself – ‘you cannot pour from an empty cup’. Rest and self-care are so important for the mind, the body and the soul. Regardless on whether you are an athlete or not.
It is shown, women especially find it difficult to take time for themselves and to prioritise their our own self-care. It often takes an illness, an accident, an injury, burn out or simply ‘cracking’ under the pressure to remind us to give ourselves the time and care we need.
When we are stressed out, self-care is often the first thing we let go of – and I’ve seen it within a number of my athletes, so I can only assume that it is happening more broadly.
During stressful times such as many are currently experiencing, our brains can go into fight-or-flight mode and our perspective narrows. We can be so busy trying to solve problems that we are stuck in a “doing” mode and can become anxious and overwhelmed. And many may not have a ‘go to’ list of self care activities that they can lean on during these times so we simply don’t even go there. And this doesn’t mean you have to go away on a retreat (although how nice would that be right now?!) It can be as simple as taking 10 minutes to yourself – and NO, scrolling on social media doesn’t count!
Here’s a simple list of some ways you can give back to YOU that don’t take much time at all, but the benefits can be wide ranging.
– Focus on sensations around you, sights, smells, sounds… these can help bring you to the present moment – Go for a walk and breath in fresh air – leave the phone at home / in your pocket! – Listen to running water / take yourself near water. t is one of the most soothing sounds and the energy from water can be drawn within. – Take a hot shower / bath and play some relaxing music. Take your time. Don’t rush. – Get creative, draw, journal, play some music, do a puzzle… These simple activities can bring your focus back. – Get back to nature, do some gardening, go for a walk or sit and take in the sights, sounds and smell of nature. Nature is so healing. – Turn the lights AND TV off, light a candle and read a book or listen to a meditation.. – CONNECT with others – it is so important while isolated. Call a friend (txt doesn’t count), facetime, zoom. OR meet at a park, go for a walk with them. Connection is key to our fundamental being.
So remember: self care is not self indulgence, it is self preservation. Take care of yourself – starting today. What will you choose? 🙂
I was asked recently whether I’d be up for sharing what a day on my plate looked like. An athlete was interested in seeing what I eat pre/post training and for the remainder of the day to support my training, recovery and overall health and immunity. She suspected that she was a chronic ‘under eater’ and thought that maybe she wasn’t alone. So I thought i’d give you a look into a day on my plate (obviously every day is different, but give you an idea) and feel free to reach out if you have any questions!
My Stats: Age: 38 (yes! getting close to the big 40 now!) 😉 Height: 157cm (or 5foot1 if you prefer) Weight: ~52kg. I tend to not fluctuate much, my lightest race weight has been 47kg – which looking back now was probably a touch too low. I still raced well, but my mood and energy throughout the day wasn’t great plus my recovery post racing was HARD. It would take me 2 weeks to recover from a sprint, and 4-6weeks to recover from a half. (not ideal!) I find a good healthy happy medium for me is around 50kg. BUT in saying that I don’t stress over this, and certainly not right now am not focusing on it. I look at food as FUEL for my body, so it can support my training, my racing, my recovery and my health and immunity.
I firstly wanted to say – that, just like training, you need to do what works for YOU. Not just doing something because someone else does it. Yes of course, take away some general principles, some tips for good eating habits, ensuring you are fueling sufficiently for training, recovery and general health, but what works for ME doesn’t mean it is right for YOU. If nutrition is something you want to focus on a little more, then I recommend working with a naturopath or sports nutritionist. We have a number of specialist we work with in this area, and in particular for those who may have sensitivities, stomach issues or underlying health conditions. The most important part as always – is listening to your body. How does something make you FEEL when you eat it? How do you feel 1-2hours after? Do you have any symptoms? How are your energy levels throughout the day? Do you have regular bowel movements? If you think something isn’t right for you, then maybe it’s not..
And on a side note – just because as endurance athletes we train more than the average person, it doesn’t mean we can eat average. As a general principle: Eat a mostly wholefood diet filled with a variety and abundance of vegetables and fruits (think the colour of the rainbow!) include some supporting gut health including cooked and cooled sweet potato, fermented foods, bone broth etc, and don’t forget your good quality carbohydrates, quality protein and good sources of fats.
My food philosophy.
I’m not vegetarian. I’m not vegan. Nor am I paleo or low carb. I simply work on eating an all round nutrient dense whole foods, mostly plant based diet to support my health and my training. I supplement in areas I know I need to or have been tested for and I enjoy chocolate. 😉 So I eat lots of vegetables, and a sprinkling of fruits. I do my best to understand where our meat and animal products come from and I do what works for me and my family. So do your own research, and do what works for YOU, but I do believe we should all eat more plants, more often.
A DAY ON MY PLATE: HIGH TRAINING LOAD DAY .
SAMPLE TRAINING DAY: HIGH TRAINING LOAD DAY AM 1.5+hour strength + high intensity indoor training ride (hard session) Day time walk with the kids + 30min strength/core PM 1hr Endurance based resilience run
SAMPLE FOOD PLAN: HIGH TRAINING LOAD DAY Pre AM Training Session: Glass of water, just to wake me up!
During session: 1/2 – 1 banana + water with salt/lemon OR Koda Electrolytes Tablet I’ll generally have a banana on hand to help fuel the session. This can depend sometimes on what (and when) I ate the night before. But given this sessions is longer in duration (1.5+hrs) plus includes intensity, I like to include some fueling during the session as I know my glycogen stores will start to become depleted. Given we aren’t near racing, I aim to consume whole foods rather than gels etc as I’m not working on training my gut / practicing race nutrition. Another option here: my home made chocolate sweet potato brownie or a home made / quality bar, or some homemade banana bread etc. And don’t forget the hydration! With more indoor trainer session, there’s a lot of sweat going on !
Post Session: Green Protein Smoothie OR Loaded Oats & Chia Porridge My Green Protein Smoothie is my go to Smoothie, packed full of goodness including carbohydrates, protein and fats, and all round balanced post training fuel. I generally have this within half an hour of finishing my session – or when kids allow. 😉 But some days I don’t feel like a smoothie, or it’s a cold morning and there’s nothing like a big bowl of warm oats to warm you up and fill the belly after a big session. My loaded oats & chia porridge has all of that and more and keeps me full all morning.
~2-3hours post session/smoothie : Egg bowl / Omelette OR leftovers Around 2-3 hours post smoothie (or a bit later if I had porridge) I’m ready for my next re-fuel. My favourite go-to is an egg bowl or omelette. Basically 3 eggs, tossed in with some pre roasted vegetables plus a handful of spinach, some goats fetta, a side of sauerkraut and a dollop of my Green Basil Veggie Pesto and/ or my Homemade Hommus and sprinkled with hemp seeds and nutritional yeast. And I don’t skimp on the salt or pepper either. 😉 (see here why food prep is king?!) Omelette is basically the same, but it’s just whether I can be bothered / have the extra time to make the meal into an omelette. You can also add a quality bread or sourdough to boost up the carbs if you don’t have many root vegetables included. If you aren’t working from home / don’t have the time to whip something like this up, part of your meal prep could be a delicious frittata filled with roasted vegetables and simply add the rest as a side. But really anything goes with eggs! Just make sure there are plenty of greens and a variety of colour. If i’m not vibing eggs that day, and I have left overs from the previous nights dinner, then leftovers it is for lunch!
Mid-AfternoonSnack: Once lunch has settles, kids are asleep, some work has been done, I’ll generally do a mid-day strength/core and/or mobility session. After this I’m looking for a light top up for my PM run session. Given on this day my PM run session isn’t a key / long or intense session, I’m just looking for some additional fuel for my day, rather than to fuel the session itself. Generally around 1-2hours before my PMsession I’ll have something like a small bowl of berries with Greek/Coconut yogurt topped with nuts and seeds, or a slice (or two!) of home made banana bread with yogurt/berries on top, a sliced up apple with peanut butter, or if I’m looking for something a bit sweeter, my chocolate peanut butter slice or No Bake Choc Bites ! An afternoon tea goes down nicely here too! 😉 Anything here goes really and it can really depend on how I feel, but I’ll always have something. OH – and that reminds me, I don’t drink coffee… In case you were wondering. Not for performance or health reasons, simply because I can’t stand the smell let alone the taste! (yes – go ahead and judge me!) haha
Dinner: Mexican Burrito Bowl I could pick any of my dinner favourites to add here for dinner, but one of my favourite things for dinner is to have a dinner ‘bowl’. Basically a lot of different veggies, combined with some protein and carbs and you have a bowl full of goodness. Here I share my Mexican Burrito Bowl. I aim to have a lot of my dinner prep already done before I head out for my PM session so it’s easy to whip together once I get back (and especially with kids, you need to be organised for dinner time!)
Supplements: Currently I am supplementing with a Womens multi with Activated B’s, Magnesium, Vitamic C and Zinc. And I don’t skimp on quality. (ie practitioner only brands) I don’t always have all of these all year round, and sometimes I need to add in others based on blood work (which I recommend all athletes get on a bi-annually or annually basis) and top up in other areas as needed / i’m deficient in so I’m not just chugging down tablets or wasting money. Remember though, we as athletes are generally training longer, harder (or both) than the general population, so ensuring your body is getting all the vitamins and minirals it needs for not just optimal performance, but optimal function is so important. And sometimes we simply can’t get enough from the foods we eat and/or additional can help with better recovery.
So there you have it – it’s always hard to choose just one day to share, as each day for me is very different, and I try to eat a variety of foods daily – not to get stuck into a ‘food routine’, but instead have a suit of meals and snacks that you can draw on to create diversity.
Feel free to let me know if you have any questions!
Sarah is the Director & Head Coach at Complete Per4mance Coaching. Born out of the desire and passion to not just coach but to educate athletes, Sarah shares her 10+ years of coaching and racing experience, knowledge and education with athletes of all levels to help them achieve their optimal performance while maintaining a balanced, happy and healthy life.
How are you tackling your current training with no ‘real’ races on the horizon? Are you finding it hard to keep motivated? Not sure which direction to take your training? Feel like you are just ‘fumbling’ your way through?
Up until recently, we were all probably sitting in ‘hope’, continuing our training, hoping that things will start to shift, the state and country will start to open up, and things will start to return to ‘normal’ – and with is, races would start to happen.
For some people around the country, this is slowly starting to happen, but for those of us in Victoria (and some other states), we have come to the realisation that we won’t be seeing any further mass participation events in 2020. It’s just impossible to see this happening. If there is, that is a massive bonus and something to celebrate, but we are now under the assumption that there won’t be any. Most of my athletes have already taken credit or deferred their race entries that were scheduled over the next few months, (of which I recommended my athletes do). In the event and on the off chance that a race does happen to pop up, then bonus, we can look at entering then, but in the mean time, we are best to have the flexibility (and the credit) in our own hands .
We know Tri Vic have are still hoping for the Tri Vic Dualthon Champs to happen 18 Oct, and Ironman Melbourne hasn’t been officially cancelled yet either – and we can only hope that things change that these may go ahead. BUT by not cancelling yet, this can often just be more a formality / legality reason, (ie they need to wait to be advised by the governing bodies they can’t be held to then cancel/postpone, otherwise a refund would be required) So yes, we can hope they may still happen, but we as a team and not just sitting around waiting in hope.
So what are we doing about it?
As a group and as a Coach, we’ve had to shift and we’ve had to adapt. Just like all of us have had to do in varying aspects of our lives. We haven’t just continued on our merry way, on the same trajectory as if nothing has happened. We’ve had to evolve, to grow, to learn and to create our own new ‘normal’. We’ve grown as a team and with that, our athletes are going to grow and evolve and they will emerge stronger out the other side of ‘this’.
So I thought I’d share an insight into how we are tackling this first half of the ‘racing season’ so you too can check in to see if the work you are doing now is helping you emerge stronger. That the training you are doing now is not going to waste… Because by retaining structure and purpose in your training, you WILL emerge stronger from this period and WILL be a more robust and resilient athlete in the long run. What you are doing now is not just setting you up for this season, it is setting you up for 2021 and beyond. As I posted on our FB page recently on in my ‘Monday Musings’- in case you missed it:
“A random approach to training (and life) will result in random results”…
SO – here are some of the key areas our athletes are focusing on over the coming months to help ensure they are continuing to improve, evolve and become stronger and more resilient athletes – now, and into the future. And if you don’t have a plan in place, if you are simply ‘exercising’ – then NOW is as good as time as any to get back on track……
FOCUS ON FUNDAMENTALS: We shall continue to focus on the key fundamentals, strength, endurance, resilience while layering in some race specific work as we continue to work through our build phase and then into the first part of our race season. Although our ‘off’ season has been extended, this has meant we have had MORE time working on these fundamentals (a GOOD thing!)
BUILDING: We won’t just sit ‘idling’ and waiting for the race season to return, we WILL be building up to a little peak in Oct/Nov, after which in December most athletes will have a little ‘reset’, some fun, a change to the structure – mentally refreshing the mind and body. Just like you may/would have if there were races at this time. Because we can’t be at our peak ALL the time.
RACING! Our own virtual Challenges and events (and any others) will help us work up to this peak. So get excited about these! Push towards them so you can see the hard work unfold!
REFRESH & RACE: After a little ‘refresh’ we will then head into the second phase of our race build into the back half of the season. This is where we are aiming for athletes to truly peak for the season / year. Not now. Not in Oct / Nov, but in the new year, the second half of the season. When we anticipate for real world races to be upon us!. And that’s exciting!
RECOVER, REFLECT, RELOAD: And then, just like after any racing season. We’ll return to a recovery phase again. Recovering, reflecting, and then getting to reload.
TRUST & ENJOY! So trust in the process. ENJOY the process. Ultimately we all do this for the enjoyment. The sense of achievement. The feeling it gives us. So go back to that. Remember why you started. Take the pressure off and simply enjoy the process….
**To find out how you can join us in our upcoming challenges, live coached virtual sessions, virtual at home swim, yoga, mobility and S&C sessions or find out more about our coaching and programming, simply send me an email: firstname.lastname@example.org
~ ~ ~~ ~ ~ ~~ ~ ~ ~ Sarah is the Director & Head Coach at Complete Per4mance Coaching. Born out of the desire and passion to not just coach but to educate athletes, Sarah shares her 10+ years of coaching and racing experience, knowledge and education with athletes of all levels to help them achieve their optimal performance while maintaining a balanced, happy and healthy life.
This ones specifically for the ladies BUT – men, if you want to learn more about the female body, then feel free to keep reading and listen in. As the more people / athletes become aware that ‘women are not small men’ the better! 😉
I’ve spoken before around the importance of a regular menstrual cycle and how it can impact us as females on a weekly / monthly basis. And you may have read here and there some info around your cycle, and how it can impact your training. I’ve also listened to many podcasts and read books on this topic and know that it can be hard for women to navigate and understand all the technical terms. However I listened to a podcast recently that explained it in CLEAR and understandable terms – so I wanted to share with you this clear and easy way to understand the womens menstrual cycle.
So if you have been struggling to understand / or don’t understand how our menstrual cycle can impact your performance, how structuring our training around your cycle can IMPROVE your performance or simply want to learn more then read on:
As a general outline, the female cycle has 4 phases:
PHASE 1:Menstrual phase. (the bleed) RESTORE: During this phase the body is shedding endometrium lining, and restoring. Ensure sufficient calories and nutrients during this time to to help your body restore. Sessions should be easier / lower intensity / aerobic based at the start of this phase. (perfect time to include recovery)
PHASE2: Follicular Phase. Increase in energy, preparing for ovulation RECONNECT: The wonder woman phase! Our energy levels are higher. Perfect time for hard sessions including intensity, strength, VO2 Max . You would generally see your best performances during this time.
PHASE 3: Ovulation Phase. Release of the egg. Estrogen is at it’s highest, then plummets and progesterone increases (to protect the egg). Some notice symptoms of bloating. RENEW: During this phase is the prime time to include more strength, VO2Max, power training. You would generally see strong performances during this time.
PHASE 4: Luteal Phase. Pre menstrual phase (PMS for many) BMR increases, body temperature increases, preparing for menstrual phase. RELAX: Take the intensity back lower the final few days leading into Day 1, (this is perfect to include recovery) Allow your body a little extra time to relax and recover in preparation for this.
SO – even though you may not feel any ‘symptoms’ during specific times of your cycle, there IS a whole lot going on inside your body – and more specifically, with your hormones. So you should be taking this into account in training – and in life! And if you are sometimes left wondering ‘oh not sure why I felt so heavy / tired ./ bloated / lethargic, maybe take a moment to check what phase of your cycle you are in. 🙂
To learn more, take the time to listen to this podcast – it explains it in the easiest terms i’ve heard anyone explain. You can start at 14min through to ~35min (continue listening though for more!).