| To Every Workout There is a Purpose by IM World Champion Cherie Gruenfeld
From Ironman World Champion Cherie Gruenfeld
Does this scenario ring any bells?
You're meeting the group for a ride. Your schedule calls for a 2-hour Recovery ride. However, by the time the group ends up back at the bagel shop, you've covered sixty hard miles. But so what? You've had a great time hammering and beat some of the pure bikers over the big hills. It was a good day. And then tomorrow arrives and you set out on your scheduled brick workout, which becomes a low quality survival day because your trashed legs are screaming. And about that time, you're wishing that yesterday you'd done the 2-hour Recovery ride you'd planned.
Maybe your workouts are set down by a coach or maybe you're self-coached. Either way, if you're serious about performing well on race day, you need to understand a key concept on which a successful training program is based and take responsibility for adhering to the plan.
The Key Concept - Every Workout Has a Purpose
None of us has unlimited time. We each need to make certain that, at the end of every training week, we've used our time wisely and moved a step closer to the goal. Junk miles or undirected workouts won't get you there. So I would suggest asking yourself a critical question as you head out the door for each training session: What do I want to accomplish in this workout?
Let's look at the different types of workouts that will be included in your weekly swim, bike and run schedule and how they might fit into the overall plan:
• Endurance
• Speed or Strength
• Technique
• Recovery
Endurance – These workouts will teach your body to go longer distances as you get more fatigued. Therefore, it makes sense to do these workouts when you're less than fresh. As an example, a long run on Sunday, when you're running on tired legs from Saturday's long bike ride, is a very productive endurance workout.
Speed or Strength – These will be shorter sessions designed to develop your ability to push hard for short periods. For this type of workout, you'd like to be rested so that you can generate enough intensity to make it productive. When you're too tired, the difference between the work (interval) and rest (recovery) isn't great enough to have the desired training effect. Therefore, this workout should be put into the schedule after a Recovery day.
Technique – The purpose of this type of workout is to teach you to use proper form, thereby remaining efficient as you grow more fatigued. The largest part of the workout will be drills and since the objective is to be able to maintain efficiency when tired, this workout can be done when you're not fresh. It may be more difficult with a tired body, but it'll be productive if you are commited to it and remain focused on the objective.
Recovery – These workouts are "active rest" and are designed to prepare you for the next big workout. It's the easiest workout to do incorrectly and is more easily done well if done alone.
Step up to each training day understanding the goal for the session. Then approach it with a firm resolve to stick with the plan and have a good workout, knowing that you'll be ready to do the same thing tomorrow, moving ever closer to the ultimate goal – a successful race.
Good Luck
Articles from Cherie:
Key Workouts for a Successful Ironman Race Part I - Part II - Key Workouts for a Successful Ironman Race - Analyzing the Last Season to Have a Better Next Season - Setting the 2006 Calendar - Breaking it Down - Something for Nothing - Work + Recovery = Peak Performance - Getting Back in the Game - To Race or Not to Race? - Kona Moments - PERIODIZATION Ð MAKE IT WORK FOR YOU - New Age Group Record at IM Arizona - Critical Success Factors for a Great Ironman - The Ironman Run: It's a Mind Game - Remain a Competitive Racer - What's This Race All About - To Every Workout There is a Purpose -
My 2008 Resolutions
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Looking Forward to the Future
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How About the Kids? -
Other Kids
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Become An Ironman
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Beware the Pitfalls
To have racing success
Back to the Future
Buffalo Springs Lake 70.3
Circling the Drain
Lessons From Beijing
From the Desk Of Cherie Gruenfeld
Ironman – Now That You've Committed
It's All About the Run
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