Central fatigue is the big bad bad beast, in the short term its’ easy to over come; like taking 5 minutes between heavy squats, it dissipates and you can lift maximally again. But over repeated bouts of heavy squats or even just a long, long bike ride the central (CNS) fatigue that reduces the drive from brain to spinal cord to muscles is a big performance killer. So think back to back EWS races. It could be a big issue! Because it affects motivation as much as it affects fine motor skills like delicate cornering or perfectly timed manuals. Harder to measure, but reduced drive for explosive movements and far higher perceived exertion will do the trick.
Peripheral fatigue is what is happening in the muscle – this can be felt, legs getting heavy, sore after strength training etc… this is where architecture, energy pathways and the cardiovascular system collide and of course MTB in any discipline has the ability to create fatigue here! Measured with internal load – like same power output = higher heart-rate!
So with MTB we have both, in spades. Race an EWS or World Cup DH and both will hit you harder than you think. Now the affect physiological load or biomechanical load has on the source of fatigue would start to make our discussion complex as all hell. so let’s move on.
Environmental aspects like heat, altitude and rain cannot be forgotten about and neither can emotional load/fatigue like meeting sponsor demands or kissing babies!
So we have the descending loads – bike and body accelerating due to gravity, hitting holes and turns and rocks and roots. It means deforming, crumbling but you can’t because to execute technique you have to maintain posture. which requires muscle forces are generated both eccentrically and concentrically – these forces are created around all joints, in perfect unison of force, time and speed! Angular velocity is the name of the game and of course all of this is extremely fatiguing – both centrally and peripherally. If this is DH then you have to do it repeatable – up to 5,000m descending over 2 days at near max effort to learn a track well enough to win.
For EWS you have elements of the above but also the endless hours outside dealing with the environmental stress and the load of just pedaling that bike from A to B! Add in emotional, organisational and external stressors to this and it’s a big challenge for either discipline! Hence why we see some empty minds and bodies at the end of race days.
Long story short – racing MTB means fatigue off all types in varying degrees! Know your poison to make your cure!
The true antidote to fatigue is capacity; maybe better termed specific capacity. But even that is not a silver bullet as no matter how well prepared you are you will get fatigued! The “solution”, at least as I’ve chipped away at it is categorized below. Along with other systems like a movement, technique or needs analysis this goes to form the overall “training process/planning or paradigm” we use.
The bigger the tank the longer it takes to empty! The stronger you are means you produce more force, the more force you produce the less you need to produce in relation to your top limits to achieve the same task goal – hence better ACCURACY (key) and less fatigue both centrally and peripherally. That’s one example but it is a very simple concept that can be expanded across physical qualities and is essential the underpinning justification for psychical prep or strength and conditioning. For example, better ability to use your aerobic energy pathways, less fatigue incurred for climbing said hill at said pace!
Where rubber meets the road! Here’s where things can get messy and internet gurus, CrossFit loonies and “sport-specific” charlatans swimming in a sea of BOSU balls will try to sink your ship! Your sport or others very close to it (pump-track) are the only true sport specific prep you can do! As such doing your sport in training to EXCEED the demands that will be placed upon you in competition is critical to battling fatigue and arriving at race day and race runs ready to win. I won’t dig deeper because at this point in time I think we have some Point1 gems in the works here to make good inroads in prep compared to out competition! Although there is nothing new under the sun.
No brainer – both acute and chronic! this is a case of sharpen versus saw, general versus specific and of course understanding the individual time curves of both adaptation and recovery of individual athletes. Generic planning does not cut it here . If you wish to be on form for race week – to maximise practice and arrive at race day alive and ready to kill then you will need to have developed sufficient capacity of physical qualities and specificity of training BUT not be carrying excessive residual or chronic fatigue from doing so. You cannot display what you don’t have, but if you have something and it’s buried under injured or tiredness you won’t be able to whip it out in time,
A big fish to fry, therefore lets keep it specific to racing. The foundations of good nutrient start long before and far away from race day – so you amplify the good come racing and dampen the bad. Adequate carbohydrate during and after peripherally fatiguing exercise like an EWS practice day could be a game changer for some or bread and butter for others. Dealing with reduced drive from increased central fatigue with a tasty double espresso, eating local, colorful and seasonal all week long to cover macro needs and supplementing when necessary! Do the job right but don’t over-complicate
Last but maybe most important. The forgotten bastard child of bike racing!? All of a sudden this isin’t shredding with “mates”! Now you’ve got limited time to get a maximum amount of work done? Cram 7 runs into 4 hours? Queue outside under the blistering sun, limit recovery between full runs on a 4 minute DH track? Sounds great, not! sounds like you don’t have clue what you are doing.
Planning practice, recovery, strategy and tactics. Knowing how practice equates to building a race run or stage win = minimal energy expended for maximum effect and as such less fatigue incurred! Leaving all that capacity and specific prep you did in very perfect working order to go and EXECUTE come race day.
This won’t be the only “preview” you read this week; but it will have a different perspective than most. I’m no journalist and don’t want to be, I’m a coach; maybe a performance enhancement-ist? But what I certainly am and always have been is a BIG fan of racing. Bikes above all else. So being as unbiased as I can, which isn’t simple, here’s my take on the 2018 UCI DH World Cup season to come.
The title fight is only seven rounds long, which in plain speak is not enough. More should be done to make it a longer championship battle, but unlike the “title-fight” in MMA, boxing or some play-off riddled team sport, DH provides us with a lot of the answers from Round #1! There’s little waiting, we get the Royal Rumble and Wrestlemania rolled into one – with live coverage – everyone races the track and the clock decides the outcome. Simple, and that’s a big part of the reason why we love it so.
The UCI are much lambasted at regular intervals by fans, keyboard warriors, media and media-warriors alike, the race track in Losinj and it’s tarmac finish adding fuel to the fire for 2018. While much if not all of the blame for a slow moving & somewhat stagnant World Cup calendar lays at the UCI’s door – if we are gonna blame & shame I feel we have to give credit when due also. Otherwise we are just engaged in dogma and displaying nothing more than terrible cognitive bias in attitudes towards the “big house”. Mercedes-Benz and parent Daimler need little introduction and they have chosen the UCI MTB World Cup to promote their new range of off-road vehicles. Will we see DH racers cruising alpine streets in loaner X-Classes like the ski-racers in their Audi’s? I doubt it, but it is a positive step and the first major external sponsor since Nissan.
Spicing a much too long off-season up with pre-season races is steadily becoming more and more par for the course, gone are the days of private tests sessions and one “whatever” works pre-World Cup race to help you remember those between the tape feelings. Now teams, with bigger ambitions and either bigger or further stretched budgets are hitting a host of pre-season events with a plan and focus. Crankworx Rotorua is high on the list for some, even though it’s half a planet away from most teams HQ’s. Windrock in Tennessee, USA is fast becoming the winter hot-spot, even though it’s most often freezing cold there all winter. But the quality of the tracks and services Neko Mullally and team provide are second to none. From testing camps onto races, this past off-season has painted a pretty decent picture of who has built form, carried World Cup 2017 momentum or found a seat on the puzzle bus. From the Pro GRT in Windrock to Portugese Cup in Lousa, British National Series in Cwmcarn, local French races in Peille, the aforementioned Crankworx Rotorua right up to the “why is it not a World Cup” iXS Cup in Maribor, pre-season has painted quite the pretty picture in terms of depth of and diversity of preparations, talent and tanacity.
Every season has the “this will be the most competitive ever” preamble attached to it, but 2018 has does have a seriously spicy flavour. One I’ve not come across in my years on the scene. Regardless of how utterly crap you, the internet warrior, thinks the Losinj track will be it will separate the best from the rest, no questions asked. But having a quick gander at the percentages, spreads and placings of the first races of the year, especially the British National, Windrock, iXS Maribor and Portuguese races and there’s a depth in numbers coming to do battle in Losinj that is providing some serious excitement and intrigue. Bar a few genuine up and comers or first year Elites in the men’s fields the top 10s or even 15’s in above pre-season races were genuine World Cup top 10’s. A stunning amount of ability and hard work getting fine-tuned in the one place at one time over a few weekends. A few notable absences though from these pre-season races, I’l be keeping my cards close to my chest here, but I’m predicting 2 fresh or fresher faces on the Mens Elite podium in Losinj and at least one noticeably absentee.
The women’s field lacks the depth the men’s field has for obvious reasons of participation numbers; but the heavy hitters have all been out and away from training laps & sparring only and got the gloves on in proper race environments this winter. Most journalists and fans seem to still trump placings over percentages when reviewing and I suppose that is simply because the gotta get the info across quick in social size bites. If you do however take the time for analysis and analyse in context (crucial) then what we have on our hands in Losinj is Chinese torture ready, razor sharp ladies that will be separated by razor thin margins. Off-course I’m a little biased here; but I’m very excited for it.
Teams, trucks, brands, suspensions & diameters
Michelin versus Pirelli, Bridgestone versus Dunlop. Brands, manufacturers and constructors in Motorsport is the perpetual story-line with one or two always having the upper hand, regardless of race-track. Often dominating results sheets for golden periods because of engineering triumph, financial clout or plain complex luck. DH has had similar dominating story lines, luckily for us the pilots input matters even more when their mass is four times that of the machine, so technical advantage is negated slightly. But we have had across the board for nearly two decades a series of two horse races. Sram versus Shimano, Rockshox versus Fox, Maxxis versus Michelin or Schwalbe….the core “contact” components ,the stuff that really matters on a push-bike. But 2018 has a storyboard that’s quite a bit different. Four or five worthy tyre manufacturers, producing quality prodcut in a variety of sizes and configuration. Rockshox, Fox, SR Suntour, Formula, BOS and DVO all seemingly producing suspension that works, yes some brands have an advantage but the diversity is startling and good to see.
Wheel diameter was the hot 2017 topic and the infancy of the sport and infantile minds of some competitors shown bright, botched and chopped wanna-be 29er bikes, riders and teams talking of 10 sec margins on basic test tracks…Lourdes came and went and left us with no answers because of divine intervention. Fort William was a perfect, classic, playground and the line was drawn. Bikes that work, work and wheel-size may not matter too much as a solo metric. With 12 months of maturation and engineering some riders and teams will have good 29ers dialled, the above pre-season races have pretty much told the story, Santa Cruz, Commencal, Intense & Devinci all have real-deal and fast 29″ wheeled bikes. Along with suspension, tyre and parts suppliers that make good product. Other brands have finalised “production” 29″ wheel bikes coming for Fort William. Regardless of how “good” they are, we will see a split. The ladies all on 27.5″ bikes, the men split 6/4 or 5/5 in the top 10 or so between 27.5″ & 29″ bikes.
Morphology and anthropomorphics matter when talking wheel-size, longer limb levers, especially lower body suit the larger diameter wheels better; but the complexity of the interaction between the rider and bike and sprung and un-sprung masses not to mention the system of complex elastic springs, levers, motors and struts that make up the human body is far to dense in degeneracy for a “simple” formula for guiding riders towards either wheel size to work.
It’s a golden age of diversity though and it’s a pleasure to be involved in it.
Juniors & Freshmen
Sophomore is an odd word, but it means second year and there are some second year elite male and female racers who should perform well in 2018. Most eyes though are on the junior class of 2017. Climbing into the big ranks in Elite men, Finn Iles and Matt Walker will excel; that’s nature & nurture. There are many more riders jumping ship too though, with Seagrave and Hartenstern being two of the higer ranked 2017 racers moving up, What success for a first year elite means is governed by the previous success and failures of others. Top 10’s are the benchmark, Bruni, Greenland, Vergier, Bryceland and Fearon all transitioned to elite with ease. With elite podiums and World Champ podiums for some in Freshman year. It’s a long shot but a Freshman World Cup Elite win has not happened in the “modern era”. 2018 has a good a chance as any,
The Junior ladies category is usually forgotten, but branded Red Bull racer Vali Hoell may change that. Judging by results to date she is fast. how that speed will translate to the rough and tumble and terribly early Group B World Cup starts we’ll wait and see.
Junior men is a ripper of a category; some dislike it. But I think it has many merits. 2018 has a list of racers longer than two arms. Both first and second year racers. Kade Edwards is the 2nd year man to beat. Daprela, Edmondson, Tyrell and Canyon Factory Racing’s Kye Ahern are all first year shredders with support and race-smarts.
Emotional management is the key to junior success. Broken bikes in Croatia may prove to be the catalyst for broken dreams…
Round #1 Race-Track
Haters gonna hate – having been to the venue and raced this track in 2016 I know what we are in for, it’s not easy, not really “fun”, not very long but he venue is nice. Is it good enough for a world Cup? Well that depends, on it’s own as a standalone race I feel it lacks too much to be considered a World class challenge. It will make for exciting racing and the world’s best will make it a spectacle. While the track is not easy from a simple technique execution/application POV it is not deep enough in choice to make it a challenge. Depending though on where RedBull TV place their cameras and how the short track is split up in terms of split times and TV time we could get a sensational showcase of our sport for the world. The street section is relatable for the public and I feel there is far to much being made of it as a negative. It needs some dirt wall-rides and rollers, but that’s that. What the venue, track and location provide is a showcase. If I was courting potential sponsors, especially out of industry sponsors, I’d bring them to Croatia; selling them the idea of our traveling circus as the vessel from which they showcase their brand to the world is easy done in Croatia, Mercedes Benz onsite, live to the world seaside in the Adriatic. It has it’s merits as much as it’s downfalls. I’m trying to see it like the “Monaco F1” of World cup DH; the issue being thought that F1 has 21 + races, DH does not.
What would make sense and appease us all is a season opening double-header. Losinj for the seaside fan-fare to kick things off then on to Maribor four hours away for a back to back round 2. Maribor did have a joint World Cup bid in with Graz, Austria (for XCO) for 2018. What happened there I don’t know. But seaside to pre-alpine diversity is what MTB allows, unlike or winter alpine cousins and should be capitalized on. The larger issue still glaringly obvious here thoughis this; the UCI make & enforce rules, they shouldn’t also have a sole hand in promotions and planning of the series, there they need the vision and expertise of external agents, just as Moto GP, MX GP, F1 and others have. Someday maybe?
The track in Losinj will provide good racing; the organisers have done their best & then some; the terrain, gradient and altitude availbe is at the VERY lower limit of what should be allowed, but like Brazil, Canberra and PMB before it the racers there to win will win. Instead of pushing against the venue & the organisers we should embrace it for what it provides in-terms of exposure and push instead to have it paired with a polar-opposite challenge on back to back weeks in future.
New School Rules
Again the UCI took serious flack from the internet navigators when it was announced that only the top 60 men would now qualify for finals. A reduction in the ladies numbers for 2017 made little difference in fairness, but the men’s change has the potential to cause issues. Tyres, wheels, weather etc… making top 60 a true cliff edge. What the keyboard warriors don’t know is it is the Trade teams and Red Bull Media House not the UCI that pushed for this and other changes. It makes sense in my opinion, especially come race day too further professionalize the sport. It’s not a rule set in stone either which is worth noting. The “protected” rider change has also been pushed by a handful of teams and individuals. There is still the potential for 20 protected individual males, the top 10 from the overall in 2017 are on TV and guaranteed for finals come race day all season long and then up to 10 more riders protected if they are top 10 overall in the 2018 standings and through some bizarre turn like the weather in Lourdes the current protected top 10 from ’17 are not in the top 10 of the current standings! In reality though we are likely to see between 12 to 16 protected Elite male races in 2018.
The new rules mean that practice matters even more, planned, concerted efforts in timed training and qualifying “game plans” are all going to become more “norm” in 2018 for those who feel the pressure at the edge of the bubble.
Racing kicks off in 5 days; Day 1 murmurs and whinging about the track will subside come Quali day and the sea-side after parties will be as wild as ever. It’s been waaaaay too long since Cairns.
One word that means everything and nothing to so many, whether in the “fitness” industry or not. From rider to racer and everyone else involved “conditioning” is a word that most often in most peoples unsaid, unwritten definition overlaps with the word “fitness”.
Fitness for the lay man, conditioning for the “professional”? Who cares, as it likely does not matter once solitary gram. What we mean is the ability for your body (brain included, they cannot be separated) to deliver & use adequate amounts of energy so you can successfully complete what your sport demands at any given instance. The energetics of movement maybe? Attempts to break that down into measures of ones ability to transport and use oxygen, burn substrates, use enzymes, contract, relax and control muscle, make decisions or pin point percentage substrate usage are all worthwhile uses of scientific investigation…helping further the body of knowledge coaches use and abuse in helping athlete’s prepare.
The “problem” as it stands now though is two fold and caused in no small part by many peoples perception of the above scientific investigations being the zenith of human investigation into sports performance…simply, the view held by many that scientific investigation has all the answers. As a result, depending on your sports culture, the training process can be largely dominated by percentage based systems, classifications of physiological metrics. On the surface this seems to make sense for our “conditioning” but it has in no small part contributed to blinkered views of what conditioning is and how to achieve it. To the detrement of thousands of athletes once they face the heat of true competition.
Instead of subscribing to a system created by others for the masses, the best approach, to date, in my attempts to help others achieve “fitness” and to condition athletes is to be a scavenger. While not as glamorous as a hunter metaphor, there are few scavenger species close to extinction. Basing near all decisions on a singular training model like % of FTP, % of 1 repetition max, velocity, % of V02max etc… is utter madness! What’s even worse is your foolhardy gym warrior approach of doing what’s “hot” right now – that being as I type, still, somehow, Tabata timing – 20″ of work 10″ of rest for 8 reps!
If we back pedal to the start – What is conditioning? The ability to deliver, use and exceed the energy requirements of meeting your sports demands for every last second of competition, from pre-practice to race run. For the Enduro racer this is everything from track-walks, practice, race stages, post stage recovery, pre-stage prep and doing it the week after or day after if demanded by the calendar. By definition it is “fitness” – suitability for a task.
So a narrow definition of “condition” will very like get you beaten, or killed! Why? Because performance cannot be categorized by physiology alone. A solution to this problem is to become a blood-thirsty scavenger.
Take what you need from any models avaialbe, use, modify, abuse & discard. Remember that all models are wrong but many are useful. The next time your on the bike, in the gym or planning your or some other persons training you may think of this post…..with that in mind below are some conditioning buckets we try to use when planning training so as no matter how big the fire you encounter at a race you will have enough in reserve to dampen the flames, a buffer if you will, not a physiological one, but a performance buffer.
The above are just some examples – methods and means can be best guided by the application of a varied but effective and evolving ecosystems of training. The ecosystem you create by how you organise and categorize your training sessions and their desired & undesired outcomes is what allows you to build a plan that has some semblance of order that allows you to help deliver a prepared and conditioned athlete for competition. In an ideal world the above table would actually be some sort of beautiful chart where the possible relationship and connection between each approach to conditioning is explored……but I just don’t have the time or skills for that.
The above holistic approach to designing the conditioning focused elements of a plan allow for a more complete understanding of training load also. Providing a handy port of departure away from classic, linear, input//output metrics like Training Stress Score, TRIMP, distance, time etc… training load and stress can only be understood when the emotional and subsequent autonomic state that it occurred during is understood and as an extension of that the “outcome state” each session creates too. As a recent study found, perceived success or failure of a session, the emotional impact a session has and the location & result all effected rating of exertion – https://www.ncbi.nlm.nih.gov/pubmed/29502448
The simplest measure of preparedness, conditioning and fitness will NEVER be found in a lab or quantified with numbers, being conditioned for your event/sport means meeting or exceeding demands at all moments and that requires the confidence to know you can do it for it to actually happen. So even if you have the physiological systems conditioned to deliver, use and express the use of energy as movement you are not conditioned unless that can be expressed under the global demands of competition, whether that’s a large crowd, a fresh opponent, a different air temperature or a changing surface. Conditioning = Fitness and Fitness = ability to complete a task. No caveats, no excuses.
P.S. – I’ve probably done a poor job at articulating my views on what conditioning is and how to achieve it…..but a blog is pretty much nothing more than a place one attempts to organise thoughts…..and that is all I did
Becoming an annual reflection I think, but what was the very best ride of 2017?
Some years, like 2016, there is a sure-fire stand-out. Fresh single-rack, the best of friends or the wildest moments? Some years maybe it’s no so clear-cut? Maybe it’s that all the rides were mediocre or the inverse, maybe every time those tyres touched dirt it was sensational wild times.
Reflection is what makes this sort of otherwise useless blog post important (to me at least)! The lens we see the past through is constructed from those very experiences we are reflecting on….but that lens , I suppose, is easily changed in tint, hue or shape by the outcomes of those very reflections!?
Curbing all that philosophical yip-yapping, 2017 had bike shredding in every month! From January to December, maybe the first time for me in years, but what it also had as mind-bending savagely good trails, people and times in each of those months. So a very “best ride of 2017” is just not possible to nail down. Via the scary power of social media though below is a collection of some of the highlight moments. From shredding with Point1 athletes on endless alpine gems or wild berms to getting barreled in the berms of Champéry’s “coupe du Monde” track. 2017 delivered. Some of the most enjoyable rides were probably the solo, 6 a.m. missions to the top of whatever hill or mountain was above the World Cup h venues, praying to find a trail that was not only good but would bring me back to the apartment in time to whip up a decent breakfast at 6:45 a.m. for FMD-Racing!
Anyways, all going to “plan” 2018 will dish up a double portion of the same……cheers bikes, you’re class.
I get the feeling, often enough that you could say daily, that most people think that there are secrets to sports performance, secrets to health and fitness improvements. “Hidden” tips, tricks and my pet-peeve, “hacks” that provide shortcuts to success. A Those in the know, know situation, those out of that loop are on the back foot, destined to failure because they ain’t hacking their way to success.
With the above “spiel” in mind this series of very short blog posts aims to provide full-disclosure, no bull. Just straight up advice on what works and why in improving different areas of your sports performance and life.
In the fitness industry the pendulum swings from extreme to extreme; but time and again the truth and reality of sports performance improvement is stuck in the fuzzy grey middle. That’s not to say there are no “right” answers, but given how complex humans are the right answers evolve as you do!
I’ll be open to suggestions for topics to cover via social media…so get messaging and mailing.
First up in the series?
Sleep; sleep and a “subtraction” not “addition” approach to using it to improving your health and performance.
While sleep is seldom the questions it is often the answer. No matter what the performance related question I get these days a huge percentage of people who come my way for advice on the shiny pretty trinkets of training (like the best “H.I.I.T Protocol, supplement, diet restriction, fancy strength training method etc…) are lacking in quality & consistent sleep; the late night “treat” of box sets til 4am, the weekend lie in, the disturbed night of wall climbing after 16 snapchat laps and a Facebook frolic while the heads already on the pillow! Sound familiar?
If you want to learn from the consistent World Class performers in any sport and maybe apply some of their approaches to your own health, well-being and performance then sleep is #1. The linchpin of gainzzz. The consistent performers get quality, consistent sleep. That’s full disclosure on my behalf, because from the experience and data I have from Point1 athletes it’s a very obvious trend. Consistent & Quality Sleep = Consistent #Gainzzz
The ever evolving science and understanding about how sleep is regulated and how it affects life and well-being during waking hours is fascinating. With some recent papers published in the area of energy balance and sleep providing some much needed glue to hold many sleep/performance ideas together better than ever.
To list just a few of the key things sleep is responsible for:
Tissue remodeling and muscle growth
Regulation of Energy Balance
Hormonal Health and Efficiency
Metabolic Efficiency and Neuroendocrine Regeneration
Immune Function and Innate Immunity regulation
Skill/Motor Learning & Consolidation
Many of the above are regulated by a tight relationship between what and when you eat and sleep! It’s clearly a well regulated tightly coupled system that can be quickly derailed by the choices on offer to us in modern life, but now knowing that it’s basically the one two way system between our guts and brains that regulate appetite, metabolism and sleep means we can do things like; eating regular meals, going to bed “full”, avoiding stimulants like Caffeine, nicotine and cocaine (joke) in the 4-6hrs pre bed will all have profound effects on the quality of your sleep!
The point of these blogs is to not get to sciency, all the neurobiology and neurochemistry of sleep science is waaaay beyond me but the magic that happens when we get to REM or Stage 4 sleep seems to be pretty easy grasp! The brain acts like it’s awake but the body is all but paralyzed! True regeneration. The longer you sleep and better the quality the longer you’ll spend in REM sleep and the more of the above awesomeness will happen! Simples.
Pretty basic stuff that’s easy to implement but will require a no-bull, get shit done attitude
Quality Sleep Environment
No electronics 45min pre-sleep
No caffeine in the 4hrs pre-bed
Set Sleep time
Set Wake up Time
Going to bed well fed
Breathing Drills and Relaxation if you’re a midfield of fidgeting in the bed!
The thousand pin pricks of modern responsibilities can wear the most resilient athlete down, sign hear, be hear, do this, remember that!? Sleep is the ultimate and primary off-set of these pin pricks! You can be as cool as you please but neglecting sleep will break you not make you. Fragility is no man’s friend and the sleep deprived athlete is always a fragile athlete!
It’s not about what fluff and glitter you can add to your training – it’s about removing limitations to performance like your poor sleep quality and consistency!
[tweetthis]Addition by subtraction[/tweetthis]
Further Scientific Reading
Sleep and energy balance: interactive homeostatic systems
Theodore B. VanItallie
Metabolic signals in sleep regulation: recent insights
Charu Shukla et al.
Sleep of professional athletes: Underexploited potential to improve health and performance
Currently learning a little but making a conscious effort to apply and above all “concrete” fresh ideas, concepts and thinking I’ve learned in the last 3 months (there has been alot of self-led learning lately). Application of knowledge is the best part of coaching, the most, maybe only essential part of coaching and at times the most taxing…at least for me.
For applying new ideas to real world situation and real people (athletes) sets them and ultimately me up for failures. As absolutes don’t exist in sports performance I’ve only got principles to guide me so as long as the application of new “things” is underpinned at all times by principle then, well, then we should all be OK!
Excepting success graciously and failure willingly and learning from either is after all key to growth!
Growth for the athletes I coach, myself as a coach or rider and growth in general is all about MINDSET – some even call it Growth Mindset and you’ll see plenty of sweet wee info-graphics out there with all sorts of “people with a growth mindset don’t watch TV” type think on the go out there! Lovely stuff!
So yes, I am all about the growth mindset, but I don’t think it something best actively cultivated more something that is made obligatory for you by your approach to your environment.
So Step 1 would be make sure your environment is pretty good. If it’s not change it or if that’s not possible….deal with it! Don’t have access to a sweet gym with Olympic bars and coloured plates? Only got too dumbbells and 5 X 5m sq. to train in – fine shut up and get to it…..but of your goals or needs involve increasing max strength or re-habing from injury then maybe seeking out the fancy gym or making your will have to happen. That’s environment management in a nutshell – deal with it or change it!
Anyway I’ll get to the point; Discipline = Freedom or Discipline creates Freedom. A guy called Jocko Willink said that. He was a military man where discipline keeps you alive in the country you’re invading for no good reason.
But the discipline he’s on about isn’t in relation to conduct in the presence of superiors. It’s self-discipline and that’s where it relates or transfer to all things coaching and performance. The key common trait in people that perform consistently is discipline and as I’ve said 100000 times consistency is King when it comes to progress. So where does the freedom come in you ask? Well everywhere. FREEDDDOOOMMMM! 😉
When you are disciplined daily then freedom happens. It may seem paradoxical…but it’s not. It’s freedom in light of your goals, wants, needs and desires. For example, self-discipline removes doubt, removes internal ego struggle and get’s ride of ineffective and incessant daily micro-management. All of the above suck time out of day and reduce your freedom. Not it may feel like sticking to your 6;00 a.m turbo session removes freedom, but all it does is create it.
When it’s done it’s done. Add into that the fact that you know after a hard turbo session you needs 60g of Carbs, 30g Protein and some fats, along with the fact you know you’ll be hunger again at 10 a.m. due to EPOC and BMR effects. So your A.M snack is sorted. Homemade muffin, a banana, 1 yogurt and some coffee anyone?
Discipline in daily choices creates simplicity in subsequent choices and that frees up all the space in your head to think and do much more, frees up all the hours outside of training or work or chores, job done!
No micromanagement means you not worrying about every wee detail….you’re not guilty about missing your morning training, you’re not wondering if you deserve that snack, your not wondering if you’ve eaten the correct thing before training this evening, your not wondering if 45 min between the end of work and picking the kids up is enough to warm-up, Mobile, foam roll, train, cool-down, yoga and then eat your Paleo brownies while praying to the high fat gods. All that micro management bullshit is finished with. Results happen because your discipline leads to consistency and that consistency frees up your life for anything and everything else!
Sounds to simple maybe? But the whole idea has it’s own built in safety net and back door. If you’re consistently disciplined and achieving your goals but not happy or not achieving your goals then those goals aren’t for you. Move on, next chapter, new focus!
For the coaches out there reading this you may be wondering how that relates to the you? Well discipline in your approach to everything you do with athletes you train gives them a solid framework, a system almost that they grow to understand and love, they will, if you do your job right preempt you in many of your choices and decisions, meaning that they to now have more freedom and that empowers to “buy-in” to your training philosophy. The athlete will know the goal of a session, understand the intention and desired out come and as such have the freedom to almost build their own training around the key outcome goals. They won’t be doing anything for coach it will all be for them!
The final anecdote is a classic – the coach, athlete or exerciser, perceived by friends, acquaintances and family as the fitness fanatic. In reality they are just the disciplined and it’s easy, why? Because it works!
There’s a party or social gathering and you the “fanatic” refuse alcohol or the pre-dinner nibbles or whatever other processed filth is circulating the room. Some frown upon your “arrogance” or “impoliteness” others marvel at your self-discipline commenting about how it must be so hard!? But the discipline =freedom; freedom to know you ain’t missing out on anything by avoiding the pringles, freedom to eat plenty of extra meat and veg at dinner, freedom to know that there is no “catch-up” HIIT to “endure” because of your il-discipline one night, Freedom to eat the dessert; why? Because you know discipline works, discipline is easy, discipline creates freedom and freedom = fun!
It’s the sporadic jump on a training plan, juice diet, boot camp loving, yo-yo dieting self loather that goes on a fitness binge or dry January that then must reward their “discipline” with something “forbidden” that never gets results, never tastes true freedom and never, ever has any real fun!
The disciplined has all the freedom; freedom to know that shredding 5 days in the Alps won’t kill them, freedom to eat that extra dessert, freedom to choose a road ride over MTB or freedom to just sit and enjoy a coffee with friends knowing the work got done, gets done and will again and again, get done!
The discipline to do the simple important stuff always has a knock on effect everywhere else in your life! Simples…freedom!