Spring Back Into Action

As summer comes ever-closer upon us it is time to shake off the cobwebs – if you haven’t already.  Whether you’re jumping back onto your paddleboard, bicycle, surf ski, back into the pool or ocean, or back onto the sand/road to run, now would be a good time to review some pre season training topics. 

We are always eager to get back into the swing of training, racing, and the good times that coincide.  But, it is important to remember that we not do too much too soon.  Overtraining is a legitimate physical & mental health concern – especially for those who no longer have the privilege of a dedicated coach.  Take your re-introduction to training in 3’s.

1. Take your first 3 weeks easy – not loafing – but, not trying to kill yourself or the guy next to you. 
1. If you are weight training (or intend to start), take these first three weeks to strengthen all the muscles you will need to train properly – This means NO WEIGHTS! Core exercises and body weight ONLY – and at a MAX of 3 DAYS A WEEK. Weights, and individual strengthening movements can be added after your body has that simple base. 

2. Getting back onto the water? Paddleboard? Ski? Surf? Fly Fishing? Your first three weeks should include a substantial amount of time out of the water building CORE STRENGTH. No, not all of your training should be done on the water.  But, what is done on the water should not be excessive in compensating for your softness around the beltline. The first 3-4 sessions on the water should not exceed 1hr-1.5hrs (max), and at no greater than 75-80% -- if your heart-rate is above 160, your going too hard.

3. Swimmers and Runners – Keep the K’s low for this first period. Work on technique and finesse. Swimmers this means NO hand-paddles or crazy fin workouts – power and lung-buster sets will come in time. Runners this means no repeat 400’s on the track, or HR’s above 150* (*HR= regardless of fitness level, keep it low)

REMEMBER – We’re trying to break ourselves BACK IN

Not simply BREAK ourselves

2. During these first 3 weeks make sure you are getting adequate rest. That generally means keeping your sport-specific training to 3-days/week, maybe a 4^th on Saturdays.

1. Strengthening sessions should be kept to a minimum of 2, and a maximum of 3 sessions per week. Remember, lots of CORE STRENGTHENING.

2. Board and Ski paddlers, a Monday, Wednesday, Friday routine will give your shoulders an opportunity to rest – as well as let that newly formed rash to heal. Use the days between paddles to work on CORE STRENGTHENING, and shoulder exercises.

3. Swimmers – there really is no such thing as a 3day week. But, there is a 4-day one.  Take Wednesday off to allow your body to adjust to the new abuse your taking.

3. Hydrate. Hydrate. Hydrate. Have a snack. Hydrate some more!

1. This truly is the key to success at any point in a training cycle. Without proper amounts of fluid and nutrients your body CANNOT repair itself properly.

2. Look at your diet! McD’s and T-Bell? Time to move on to something a little better for the system – Besides, in this economy, saving coin by making your own food is a nice way too take less of a dent out of that bank account.  We’ve all heard all of these things a hundred times – and we all know it’s true. Take some fruit with you to work, and have that as a snack to keep you energized. 

3. Small snacks, or meals, throughout the day will actually keep your metabolism firing – ie, that winter coat you acquired this year, you can help tone it down by actually eating more often.

4. HYDRATE HYDRATE HYDRATE

5. When you look at your dinner plate, you should see a plethora of colors and textures – the more the better. Lots of variety in veggies and proteins will keep your body amply fueled to recover before your next beating err workout.

6. Be Smart. Don’t overload your body with any one thing. Don’t take massive portions on your plate.

7. HYDRATE HYDRATE HYDRATE

8. If your workout is NOT going to last longer than 1 hour, just use water to hydrate. Electrolyte replacement drinks are loaded with sugars that, if your not working past the 1hr-1.5hr mark, your body DOES NOT need.

9. If your workout is going past that 1-1.5hr mark, DO USE electrolyte replacement drinks.

So wipe the dust off your board, bike, paddle, oars, ski, shoes, or swim cap and get back out there!