Training
10 Fundamentals of Creating a High Performance Settings
Jan 30th
The ten fundamental laws of having a great high performance sports system are:
- Find talented athletes (i.e. put in place a talent id program);
- Increase (effective and targeted) funding to high performance sport;
- Increase the focus on finding, training and developing world class coaches;
- Increase the focus and funding for sports science, sports medicine and analysis technologies;
- Increase the access to high quality international sporting competitions;
- Provide world class high performance sports facilities, e.g. training facilities, gymnasiums, competition venues;
- Recruit, train and retain quality sports management staff;
- Put in place ongoing “audit” and continuous improvement systems;
- Invest in the latest equipment, technology and IT;
- Manage the system through an integrated high performance sports system network – typically Academies and Institutes of Sport.
This is from a recent Sports Coaching Brain Article. Great read. However a good setting only creates a setting it does not create winning athletes.
Recovery Tips
Jan 10th
Another cross post from my mentor group.
The biggest thing you can do is sleep. Some of us have the ability to get 8-9hours of sleep a night and get a few naps each week. For others of us we get 6-7hours of sleep and dream of naps. Sleep is the greatest thing you can do for your body.
Following sleep the next best thing is post workout nutrition. You need to get some protein and carbs in after workouts. Immediately following is ideal, 5mins is great, within 30minutes is clutch. 1% chocolate milk is good because it contains the near ideal 4:1 protein to carb ratio.
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Year End Totals
Jan 3rd
Much greater totals in 2009 for SBR but lower speeds. This reflects lots of low HR running and more intervals with good recovery on the bike. Looking to boost totals again this year but also show an overall reflection in speed both in training but especially in races.
2009 totals
Bike: 184h 52m 20s – 3254.91 Mi 17.6mph
Run: 152h 09m 53s – 952.43 Mi 6.25mph
Swim: 64h 16m 50s – 186628 Yd
Strength: 37h 05m
Agility: 30m
Elliptical Training: 1h 15m
Hiking: 1h 30m
Skiing: 3h 00m
Snow Shoveling: 30m
Walking: 4h 00m
2008 totals
Bike: 171h 41m 24s – 3072.52 Mi 17.8mph
Run: 87h 08m 46s – 600.26 Mi 6.9mph
Swim: 63h 52m 18s – 166655 Yd
Strength: 44h 05m
Aerobics: 1h 00m
Bowling: 2h 30m
Elliptical Training: 41m
Misc.: 13h 25m
Physical Therapy: 6h 45m
Walking: 14h 30m
Yard Work: 15h 30m
Ironman World Championships
Oct 18th
I finished, race, ended up walking some of the marathon. Poor bike fit led to really bad lower back cramps. I had to continually get off the bike to stretch my bike. Muscularly I felt good/strong. Weird fever the day before and after the race. I am not a World Championship competitor/finisher. Pretty excited regardless of finish time.