Image: Gravel racing in Sun Valley, Idaho
This Week: Micro-dosing your strength training; wireless tri/TT shifting from SRAM; personal responsibility in preparation; 90% training routine and "Never less than X, never more than Y."
Happy Valentine's Day! Here is your weekly Tri Town Times newsletter:
Training thoughts and updates:
A common concern from athletes during the key build and competition period of training is how to fit in their strength sessions. Finding the time and energy to strength train for 45min-75min twice a week while managing training and other fatigue may not be practical. Some interesting research is showing "micro-dosing" your strength sessions is a viable alternative, especially when strength training volume is equated. This may look like a few sets of loaded lunges and push ups after a recovery run, or a few sets of trap bar deadlifts and pull-ups after a swim session. You still do the work, but simply break it up over the week and around your other sessions.
Gear that caught my attention:
One of the advantages of wireless shifting is that you can technically place a shifter just about anywhere on your bike and not worry about how you're going to route the cables/wires. As wireless drivetrains have become more prevalent, a wireless holdout has been the aerobar and basebar shifters used on triathlon bikes. Due to their small size, these shifters have required a wire running to a central "junction box". SRAM recently released true wireless shifters at a reasonable price that provide the freedom to mount just about anywhere quickly and easily.
Our last flat tire and repair clinic of the winter season is this Wednesday at 5pm. One advantage I've had over my competitors in racing is I have almost no fear of flat tires. Not because I can't get a flat, but because if I do, I know I can fix it in one to two minutes. You can build that confidence too with just a few tips and a bit of practice.
Quote that struck a chord:
"If I don't win, it's because I did not prepare enough."
-Legendary US cross country ski coach Marty Hall.
The best athletes find a way to control the variables that are within their control, and take full responsibility for their results. Though the quote sounds rather tough on oneself, it's actually quite optimistic. Implied is the opportunity to win was always there, they just have to adjust their preparation, technique, training, etc. This puts the responsibility and control back in their court, there is nobody to blame, so they might as well get out the door and try again.
A closing thought:
Greg McKeown explains a simple approach to constant progress:
- - Establish an upper and lower bound by following this rule: Never less than X, never more than Y.
Establishing a 'range' allows you to develop a rhythm and flow to your progress, with the goal that it eventually starts to feel effortless. This is hard to find if you sometimes do nothing, and other times do too much. A few weeks ago I wrote about developing your 90% routine: a weekly or bi-weekly structure that you can successful execute 90+% of the time. The value of building and developing a 90% routine is the change in thought process from "what is the most I can possibly do", to "what is the most I can consistently do over time". The latter thought requires patience, and is more likely to result in long term success.
As Ralph Waldo Emerson once said, "Adopt the pace of nature: her secret is patience."
Have a great week!
Tri Town Bicycles
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