Training Programs

Below are your active recovery protocols for this week. The moto sessions are there ONLY if you can gain access to the track and the practice format will allow for.  If you are not riding moto for any particular day, continue to focus on your cross-training protocols.  As always, lean into this week so that you come back fresh and ready to re-test (testing is to challenge your physically – mentally and evaluate if your strategy was the correct one).

Planning to Succeed

You have read in your weekly protocols and emails the importance of many elements: pacing, nutrition, hydration, proper mechanics, etc.  With this being said, you need to be properly prepared to set yourself up for success.  The key to an optimized training (and racing) week is to be pro-active on your approach to each workout and understand exactly what the focus of each workout is intended to improve (i.e. pacing, speed, endurance, etc).

Because your overall volume is down this week, use the extra time to evaluate your food/fluid intake to your mental clarity and energy levels.  With detailed notes, you will know how much to eat, when to eat and exactly what that translates to in the form of energy and ultimately performance.  Remember, your success can NOT be accidental – it is about creating success one step at a time.

To help you get to sleep quicker each night (along will learn how to relax voluntarily), I want you to lay down on your back with your eyes closed.  Complete 6-8 deep belly breaths where you are filling up your belly and then your chest.  Once you are relaxed, I want you to tighten up the muscles in your body in this order:

Fists – Biceps – Shoulders – Butt – Upper Leg – Calves and hold for 15 seconds.  Release and feel your body “sink” into the bed.  Repeat 2-3 times and then dose off to sleep.

Learning how to implement this contract and release technique will become helpful when you are dealing with a stressful situation like the start before a race – deep breathing and relaxed muscles perform 100% better than a tight body that is breathing shallow. Another idea behind Working Smart, Not Hard, and Avoid Overtraining.

Yours in sport & health,

-Coach Robb, Coaches, and Staff

Thought for the week:

“Don’t be afraid to be unique or speak your mind because that’s what makes you different from everyone else.”