Unlocking Your Potential, One Workout at a Time
In the world of endurance training, feedback isn’t just helpful—it’s the secret sauce for pushing your limits and achieving peak performance. Whether pounding the pavement, cycling through scenic routes or conquering the mountains, understanding how feedback plays a pivotal role can transform your training game.
Embrace the Feedback Loop
After every intense workout or race, it’s not just about catching your breath. Take a moment to log the nitty-gritty details. What should you jot down? Well, everything! From your objective data like power, heart rate, and cadence to the more personal aspects of your journey. But let’s not get bogged down in technicalities; it’s about the whole experience.
Beyond the Numbers: Your Journey
Sure, the stats matter [1], but endurance training is a holistic journey. It’s not just about crunching numbers; it’s about capturing the essence of your experience. So, after you’ve recorded the hard facts, take a moment to reflect on how you felt. Did you conquer that hill with newfound strength? Did the wind at your back push you to set a new personal best? These moments matter and should be part of your feedback ritual for each activity you upload to your TrainingPeaks account.
A Deeper Dive: Exploring Every Facet
Now, let’s dive into the varied dimensions of your training. It’s not just about the technicalities; it’s about understanding the subtleties that make each session unique. Track your mental state, energy levels, and any unforeseen challenges. By delving into these details, you’re not just logging a workout but crafting a roadmap for your triumphs.
Fueling your performance
Nutrition Essentials: Powering Your Engine
For those endurance journeys, what you put in matters. Keep a simple record of your fuel — gels, sandwiches, bars — everything. Also, how often did you eat during your workout or race? Wondering how often to refuel during your workout? Your coach or dietitian has your back for that personalized optimization. This isn’t just about bites but smart bites for personalized optimization.
Hydration Check
Sweat equity is real, and so is the need to hydrate[2]. Stay ahead by keeping tabs on your liquid intake during your rides. This information will be used to optimize your hydration in future workouts.
Weight Matters: Balancing the Scales
Before and after your ride, step on that scale without any garment. Your weight isn’t just a number; it’s a key indicator of your body’s response to your efforts and hydration choices. As a general recommendation, the goal is to restrict weight loss to less than 2% of the pre-ride body weight.
Mind Games: Unleashing Your Inner Strength
Perception is Everything
There is no need for complicated scales and jargon. Judge your effort level using the Borg CR10-point scale. How hard did it feel? Every effort level should be equivalent to Borg’s rate of perceived exertion on the CR10-point scale. Always compare what you felt to the prescribed reference. There might be signs of intensity zones over or sub-estimation there. Uncover the details and refine your performance. It’s not just about numbers; it’s about the story they tell.
Conquering Physical Fatigue: Listen to Your Body
Feel the Intervals
Take a moment to reflect on your recent workout. How did those intervals treat you – a walk in the park or a real challenge? There is no need for complicated metrics here; just tune in to your body. Compare your experience to Borg’s scale. Could you squeeze in a bit more or extend those intervals? This isn’t just about pushing harder; it’s about understanding your limits and finding room for growth.
Numbers After the Ride
Once the dust settles from your session, check those post-ride values for CTL, ATL, and TSB. No, it’s not a secret code; it’s your training dashboard. See how your subjective feelings align with the hard data. How does this session fit in the emoji-like five-point scale in TrainingPeaks? Very strong? It’s like looking at your workout from two angles, providing a richer understanding of your performance. Your body knows the story; the numbers help you read it better.
Mastering Your Equipment: Gear Wisdom
Smart Gear Tracking
Let’s chat about your gear. TrainingPeaks makes it a breeze to track your equipment. Why does this matter? It’s your heads-up for maintenance, part changes, and sidestepping surprises during your sessions. It’s not just about tracking; it’s about ensuring your equipment is your ally in the journey, not a hindrance. Simplifying your gear management ensures you’re always one step ahead.
Know your setup
Quick question – were you on a bike trainer or crushing it on a treadmill? Your choice goes beyond a workout detail; it’s a strategic move. Understanding your setup tailors your training to your specific conditions. It’s not about complexity; it’s about making intelligent choices that align with your goals and situations. Your workout, your setup — let them complement each other seamlessly.
Navigating Your Workout Surroundings
Temperature and Humidity Check
Take a moment to describe how the weather treated you during your workout. Was it blazing hot or chilly? Humid or dry? These details aren’t just small talk; they connect with your hydration needs. Understanding the environment helps you fine-tune how you hydrate, ensuring you stay in sync with what your body craves.
Altitude Insights
Consider the altitude in your workout zone. Has it impacted your performance? It’s not just about being high up; it’s about understanding how your body responds. Whether you’re conquering peaks or cruising at sea level, acknowledging the altitude factor adds another layer to your endurance journey.
Mastering Workout Feedback: A Commitment Worth Making
The Reality Check: Time and Commitment
Let’s face it: giving feedback on your workouts demands a bit of your time and commitment. It’s not just about hitting the pavement or breaking a sweat; it’s about reflecting on those efforts. The challenge lies in finding a way to make this a seamless part of your routine.
The Endurance Journey: No One-Size-Fits-All
In the world of endurance, there’s no magical one-size-fits-all recipe for success. Your journey is uniquely yours, and so is your feedback process. Embrace the idea that it’s a personal evolution. What worked yesterday might need a tweak tomorrow. The goal isn’t perfection; it’s consistent progress and a commitment to refining your approach.
Methods for Consistency: Crafting a Feedback Routine with Your Coach
1. Daily Debrief: Efficient and Impactful
Work with your coach to integrate a quick daily debrief into your routine. It’s not about lengthy reports; it’s a moment post-workout to share how it felt. Was it smooth sailing, a bit challenging or a major triumph? This quick exchange becomes a natural part of your daily routine, fostering consistent communication.
2. Weekly Strategy Sessions: Delving Deeper with Guidance
Set aside a weekly strategy session with your coach. Reflect on patterns, breakthroughs, and potential roadblocks. This isn’t a solo analysis; it’s a collaborative effort. Your coach provides guidance, and together you navigate the nuances. This method ensures consistent, focused reflection without overwhelming either party.
3. Team Up: Collaborative Insights
Forge a collaborative feedback approach by involving your coach in discussions with fellow athletes or workout buddies. Sharing insights and reflections becomes a collective effort. It’s not just about individual growth; it’s a shared learning experience. This social aspect adds an enjoyable layer to the feedback process, making it a shared commitment.
The Essence: Consistency Rooted in Flexibility
In the coach-athlete relationship, consistency with your workout feedback is crucial. However, this commitment needs to be flexible and adaptable. Life’s variables and training adjustments are inevitable. The essence is not a rigid adherence to a script but ensuring that the commitment remains a dynamic, evolving element of your collective athletic journey.
References
[1] Dobiasch, M. et al. (2022, February). The Effects of Visual Feedback on Performance in Heart Rate- and Power-Based-Tasks during a Constant Load Cycling Test. Retrieved from https://pubmed.ncbi.nlm.nih.gov/35250333/
[2] Adams, JD et al. (2018, August). Dehydration Impairs Cycling Performance, Independently of Thirst. Med Sci Sports Exerc 2018;50:1697–703. Retrieved from: https://pubmed.ncbi.nlm.nih.gov/29509643/
