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So you've landed here on my iWillNotBonk.com Triathlon Training Blog and you're probably wondering who the hell this Tavis guy is and what iWillNotBonk is all about.

I'm just an average age-grouper / weekend warrior blogging about Ironman Triathlon Training and this complex puzzle of juggling life, having fun and reporting on my various feats of strength and endurance adventures!

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As an exercise physiologist, I simply cannot deny the role genetics plays in our own performance potential. If IRONMAN and Olympic world champion Jan Frodeno chose to train the exact same way as Olympic track star Usain Bolt day in and day out, he still simply wouldn’t reach the level of track stardom as the great Jamaican—and vice-versa.

However, whilst recognizing the importance genetics play in relation to our performance, I believe there are other traits that are potentially more important. From my experience these other characteristics are key in separating one athlete from another, and while they have nothing to do with genetics, they are even harder to objectively measure.

Consistency

This is about the sticking to the process day in and day out. You won’t always notice the forward progress you are making as you are offering training under significant fatigue. However, if you can stick to the training plan, eventually the fruits of your labor will be reaped.

No point training like a pro triathlete for two weeks and then going MIA for two weeks; instead just keep ticking the boxes session after session, day after day, week after week and month after month.

There isn’t an issue with missing the occasional session due to family, work or other life commitments, just try to make sure this doesn’t become the norm. Always remember that consistency is king.

Discipline

I see lots of athletes really digging in during group training sessions or when they are under the direct eye of their coaching team. But what about those solo sessions when no one else is there watching what you are doing? Are you disciplined enough to hold your power during long hard efforts when no one else would notice if you just dropped your power by 10 percent for a few minutes? Try to always remember why you are doing what you are doing during these times, as this should provide the motivation for you to keep pushing out the desired workout.

Hard work

This sport certainly isn’t easy. The ability to manage three different disciplines whilst also maintaining family, work and social commitments is hard. And that’s without taking into consideration your strength, yoga, pilates, massage or physio needs as well.

I don’t know many triathletes who aren’t used to getting out of bed super early to get their training done and/or spending their lunch breaks grinding out another session to ensure they complete the prescribed workload.

This sport rewards hard work, and in most cases the athletes who work the hardest get the best results, so don’t buy into the hype about slowing down to go faster, or any other similar fallacy. I don’t think you will find any professional or top age group athlete say they reached their level of performance by working easier than their competitors.

That said, some endurance athletes can fall into the category of overtraining which is detrimental to performance, despite having the best intentions of working hard. A good coach and training plan should ensure this doesn’t happen.

Grit

I must admit this is the one trait I love most in athletes I work with. Whilst training tools such as GPS units, HR monitors and power meters are important, they do not measure the most important attribute of an athlete—which is grit or mental toughness.

Everyone has their own perception of what hard work feels like. I have seen vast differences in people’s own pain tolerance levels. I am sure we all know a couple of people who possess this trait. Think of your training mate who still wants to complete the session despite brutal winds or extreme temperatures. The one who seems to thrive as the session gets harder and harder. With this type of athlete, anything is possible given the appropriate guidance.

Competitiveness

Who has trained the hardest and who wants it the most? Most athletes are competitive when they are feeling fresh. I love trying to train competitiveness in athletes under fatigue as this is a completely different game.

Adding the dynamic of fatigue into the equation highlights and the true will of an individual to win or succeed in their sport. It is also important to know when to be competitive as well, if you are trying to win every single workout, including warm ups and cool downs, then you won’t last long.

Pick and choose your moments when it is time to lay it on the line and when those moments arrive make sure you refuse to surrender or to be beaten. You never know how close you are to cracking another competitor, so just try hang in there for another minute or another second—because it just might be worth it.

The post The 5 Key Traits of Successful Triathletes and How to Develop Them appeared first on TrainingPeaks.

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It’s February and —whatever sport you practice—in the last three months you’ve probably wrapped up your 2017 events, taken a small break, and then returned to training, dreaming about those 2018 races and the improvements you’ll make on last year’s achievements.

You’re rested, motivated, excited, and (insert record scratch here) slower than ever? WTF? Did I erase all the work I did last year? What am I paying this coach for? How will I ever reach those lofty goals I set for 2018? Will I even be able to match last year’s pace, power, or speed? I probably need to add some more speed and intensity, right coach? Yeah?

As a coach, I hear comments like this through TrainingPeaks every morning at this time of year. Heck, I’ve thought these thoughts before myself, and have sent those same worried messages to my coach: Hey man, the run went OK, but I’m so much slower than I used to be. I used to run 7:00/mile for my easy runs. Now that pace feels really hard. 6:00/mile used to be an easy track pace. Now it’s my all-out pace. Are we doing something wrong? Maybe we need to do more?

Two different processes result in the kind of desperation outlined above, one physical and the other mental. The physical process is the simple and established process of de-training and then re-entering training, and the second, mental process is called magical thinking. I’ll go through each, and provide athletes and coaches a toolkit for dealing with the combined effects of these processes.

De-training is part of development

Your coach made you take a break at the end of last season, right? Or maybe you knew you needed a break after a really tough year. I’ve been dealing with a grouchy and intractable left hip/SI joint/hamstring/sciatic nerve/calf/ankle for a while, now, and at the end of 2017 I eagerly awaited some time off from training.

Over four weeks following my final race I did as little as possible from a triathlon perspective, other than performing my physical therapy as if it were daily prayer. I went for a couple of swims, and twice bike-commuted to the pool where I run Masters practice.

I experimented with the Ketogenic diet, and learned that you can basically eat only cheese and not gain weight (but you might get sick of cheese, amazingly). I worked on my coaching business and did some continuing education I’d been putting off.

On December 13 I started back to training, following a schedule that included some lightly structured swims, bikes and runs. You probably already know the script. I was slow. Quite slow. As I swim, I usually eyeball the big digital clock that sits on deck and check my current pace against my supposed history as a swimmer, forming judgments about how that particular day is going. I don’t need to bore you with a diary of my swimming paces, but unsurprisingly I was swimming about 10 to 12 seconds slower per 100 meters at a moderate effort than I’d swam at the same effort only a few months before—and the same pattern repeated itself in my running and cycling.

This process is called de-training, and it is a long-accepted part of athletics. When you stop working out, the adaptations you incurred through training begin to unwind and disappear. A much less-accepted aspect of sport is the fact that periods of detraining are necessary to continue long-term development.

We all know athletes (maybe it’s ourselves) who do the same training year-round, never varying their approaches or periods of recovery, content to simply keep achieving the same achievements. These athletes worry, deep down, that if they stop training all of their hard work has been for naught, and it will take longer to reclaim their lost fitness after a break. Their identities orbit the accomplishments and numbers in their trophy cases (real and imagined), and a loss of fitness, for these athletes, is really a loss of self. They are terrified at the prospect of taking a break.

We know, however, that the principles of overload, compensation, and recovery are well-established, and that an athlete’s training (and subsequent development) looks more like a healthy stock exchange than a straight line: periodic corrections and losses, but an upward trend over time.

De-training (a market correction) plays a central role in getting faster. A proper plan builds in regular periods of de-training (in-season they’re called recovery blocks), and a bigger period at the end of the year. So make your peace with de-training—days and weeks of rest can be just as important as days and weeks of hard workouts.

Your memory sucks

Yes, your memory sucks. You make think you’ve got a mind like a trap, but it’s a lot more like a lobster trap than a bank vault: plenty of things (water, smaller Crustacea, fish, heck, even lobsters) flow in and out of your lobster trap of a memory.

Your brain chooses what it wants and needs to remember, selecting for positive (do that again!) and negative (stay away!) memories. Over time our brains refine those memories, continuing to lionize up the positives and drape the negatives with dread.

These re-dressed memories form an important part of our identities. As a coach I hear this kind of remembering all the time, usually in a statement such as one of the following:

“I’m a xx:xx runner in a half-marathon,” or “I’m a bad open-water swimmer.”

There are two problems with thinking this way. First is that—as I said above—you’re probably misremembering things. Quick, what was the time of your best race in the last three years? No peaking or cheating, although that information is only a few mouse-clicks away. Got it? OK, now you can go look. Did you nail it? I’m guessing you didn’t.

We tend to romanticize those great performances, letting them form the bases of our athletic identities, and over time the remembered results or paces begin to creep faster and faster. This is an extreme example, but who hasn’t met someone who claims to run seven-minute miles in races, only to find out later that “seven-minute miles” apparently included running 7:59 per mile?

This kind of thinking is called magical thinking, and we do it both looking backward into the past and projecting ourselves forward into the future. I did it when I sent that note to my coach, claiming that 7:00/miles used to be my “easy” pace. So, intrigued, I went back and looked. Guess what? I was wrong. Like, really wrong. The same goes for my swimming. That “moderate pace” that was 10-12 seconds faster than my “newly returned to training moderate pace?” Actually it was only 5 to 6 seconds faster.

The second problem with thinking in this manner is that you’re using a fixed-mindset rather than a growth-mindset. As people, we really like to know where we fit in the pecking order, whether we’re talking about our local social structures, athletic leagues, or workplaces.

Being able to define yourself as “a 1:17 half-marathoner” or as having “a 300 watt FTP” clearly slides you into a particular stratum. That feels nice, especially if we perceive that stratum as being better than a majority of the people around us.

What isn’t nice, though, is that you are telling yourself a story, and that over time you’ll probably come to believe it. Running 1:17 for a half-marathon is pretty great, of course, but by saying that’s who you are, you are putting a limit on your ability to improve. Maybe 1:17 is the outer limit, but if you believe it is, I guarantee you that you’ll stay there forever.

Fighting back, moving forward

Okay, so we’ve established that de-training is good and necessary. You know that you’re probably misremembering your past fitness, and that fixed mindsets (“I used to swim 1:23/100 every time I went to the pool!”) pose risks to your development. Great. That’s some good self-knowledge. You still feel slow today, however, in these early weeks and months of the season.

The most important thing not to-do is to freak out and start changing the plan. If you do too much too soon, you’ll just get injured, or sick, or injured and sick. You’ll also experience the isolation of abandoning the sensible plan of progression advocated by your coach. But that’s a “not to-do,” which isn’t as helpful as a “to-do.”

Here’s what I do (and what I suggest my athletes do): Each week I make a note in my TrainingPeaks workouts that articulates what pace/power/heartrate/speed I was able hold in that particular workout.

When I’m swim fit, for example, I tend to swim around 1:23-1:26 per 100m at a moderate effort. During my first week back, I noted that “moderate” effort got me around 1:30-1:32. Last week, my pace per 100 had accelerated to around 1:25-1:27/100. By keeping a log (probably the most powerful thing you can do as an athlete, besides doing your training), I could see the real numbers improving (albeit slowly), week by week.

If I had trusted my memory, I wouldn’t have that powerful evidence, and wouldn’t have the confidence in my returning fitness that logging my paces and power generated. So don’t just trust your devices to upload all of your info! Leave your coach some notes tracking your returning speed. You may not be fast today, but you’ll know by looking at your log that you’ll be fast again soon.

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The relationship between environment, beverage temperature and performance has almost exclusively been examined from the perspective of whether cold drinks can enhance performance in hot conditions (the general consensus seems to be that they do help a very small amount compared to room temperature fluids), not the other way around.

This is unsurprising as there has been far more attention given to how to improve exercise capacity in the heat. That’s despite the cold arguably being more challenging in many respects. So, if the peer-reviewed science is a bit thin on the ground, it comes down to drawing a bit more heavily on experience and common sense.

My experience in cold climates

Whilst my own experience of training and competing in cold conditions are not exactly comparable with elite winter sports athletes, I’ve done longish periods of cross-country skiing (as part of my winter cross-training for triathlon), competed in winter ultra endurance events like the Devizes to Westminster kayak race (where you can be racing through the night in sub-zero conditions) and I often open water swim, kayak or surf in reasonably chilly water. Also, as I’m British, I’m used to the day-to-day challenge of putting in long running and cycling miles in the middle of a typically cold U.K. winter!

Based on all of those experiences and from talking to many elite athletes who do train and compete in alpine and winter sports, my strong instinct is to say that I think there are some advantages to be gained from using hot drinks over cold ones, at least when the temperature gauge drops really low.

The two most likely benefits are:

1. Having warm drinks available in low temperatures encourages you to drink more than you otherwise would.

This is principally because taking in ice cold drinks in already frigid conditions is pretty unpleasant and discourages you from drinking at times when you should actively be keeping your fluid levels topped up.

Whilst the overall risks posed by dehydration are, of course, less prevalent in the cold than when it’s stinking hot, they definitely do still exist. You lose a surprising amount of sweat if you go out all bundled up in multiple clothing layers and the drier air can often contribute to losing more fluid through your respiratory tract.

As a result, doing whatever you can to make the idea of drinking more appealing is probably a good idea and that includes using hot drinks when you can.

2. Hot drinks are a huge morale booster in cold conditions!

When I was cross-country skiing we used to take a flask of piping hot Ribena out in a backpack with us during longer sessions and it was always preferable to having to sip at cold drinks that made your teeth sore at those kind of temperatures. Re-grouping at the top of the big climbs for a quick shot of hot, sugary juice before braving the windchill on the descent back down was something we all looked forward to.

Similarly, during the 125-mile Devizes to Westminster Canoe Race, getting hot, sugary tea or coffee poured down my throat during the overnight section was like receiving life-support when frankly there was not much else to look forward to with the finish line still many hours away.

Outside of sporting situations, both the motivating and soothing effects of hot drinks in cold weather are so universal they’re effectively taken for granted in our “put the kettle on” culture. I don’t think it’s too much of a stretch to suggest that that positivity can’t be transferred to a boost in athletic performance, even if it’s maybe having a placebo effect rather than anything more concrete.

If you’re interested, I wrote another blog on how to motivate yourself to train during the winter months a while back.

How to use hot drinks effectively during cold training sessions and races

So, if hot drinks are a useful asset in the cold, the next question is how to give yourself access to them efficiently.

Have a support crew if possible

In events where you can have a support crew looking after your needs, it becomes relatively easy to take on hot drinks as the team can carry flasks or whatever they need to take care of it. The main thing your crew really needs to be aware of is making sure they don’t “over deliver” and provide scalding hot liquids that’ll burn your mouth if you drink them too quickly.

Plan hot drink stops into training sessions (and ultra-distance races), but keep them brief

If you’re having to be self-sufficient, your options are cut down to either carrying an insulated drinking vessel or stopping somewhere that can provide a hot drink.

Stopping is clearly not an ideal option in all but the very longest of ultra distance races, but it can work okay in certain training circumstances. Many years ago when I occasionally put in some road bike sessions with the late, great Julian Jenkinson in the bleak mid-winter, we would sometimes stop at a petrol station three to four hours into a long ride to neck a quick instant coffee from the vending machine inside the mini-mart on the forecourt before cracking on.

During those more hardcore training sessions it was a much quicker and less disruptive pit stop than to take than a full cafe stop, which can result in heavy legs and a loss of motivation.

Carry hot drinks with you

When it’s not possible/convenient to stop, there are a few options for carrying hot drinks with you.

The first (and best in terms of keeping the drinks hot) is to use a proper double-walled, insulated flask. Durable stainless steel ones are best for use in outdoor sporting situations and many of these will keep drinks pretty damn hot for up to 24 hours, especially if you take the time to pre-heat them properly before filling.

The downside to a proper flask are that they often require two hands to unscrew the lids and they’re heavy, so they’re not very compatible with drinking on the move at speed (especially when cycling or running). They are also not usually a particularly good fit in bike bottle cages or running waist packs.

I did use these kind of flasks a lot of the time when I was cross-country skiing as nothing else could really keep liquids hot in the snow! I’d either carry them in a back pack or stash them close to the tracks when we were doing intervals or sessions on a looped course.

For cycling specifically, insulated bike bottles are primarily designed to keep drinks cold in the heat but do tend to keep the warm for a relatively short period of time.

One tip when biking is to carry your hot bottle(s) in your back jersey pocket rather than on the frame. This shields them from the wind and your body heat actually helps keep the fluid warmer for longer.

In reality, you’ll be lucky to keep a drink anything more than lukewarm for more than about an hour or so in a plastic bottle on the coldest of days. However, that ought to be enough time to get through the 500-750ml (16-24oz) they usually contain and give you a bit of a boost early on in your ride, when you’re trying to convince yourself to brave the chill and stay out for a few more hours.

When running, carrying hot drinks can be very tricky if you’re not carrying a back pack or bottle holder in which to store a flask or insulated bottle. But this is maybe not such a problem as most normal training runs are relatively short and internal heat production is pretty high when running hard.

One potentially useful bit of kit that I picked up years ago when in Switzerland doing some cross-country skiing and that I’ve used on some of my longer winter runs back in the U.K. is an insulated waist pack. It’s basically a ~1 litre (32oz) padded reservoir, built directly into a bumbag/fanny pack, with a drinking valve mounted on the side. It’s acceptably comfortable to wear (given that it’s pretty heavy when full) and keeps drinks warm for a couple of hours, which covers you for a decent winter trail run at least. It does just need cleaning out thoroughly post-run to avoid developing new bacterial life forms in the intervals between uses.

What is the best hot drink to drink during training/events?

I think the main consideration here should be personal preference and taste. After all, if the key benefits are encouraging you to drink more and a morale boost, whatever you drink needs to be tasty.

In the past when skiing I tended to use hot blackcurrant juice. This was simply because it seemed to be what the local athletes we trained with used and it did the job just fine. In the DW Canoe Race, we used tea and coffee (with plenty of milk and sugar) and bouillon soup. The saltiness of the soup was a perfect alternative to the sweetness of the tea/coffee, which had the added benefit of caffeine.

I’ve heard of some athletes using hot chocolate and that’s obviously got the added benefit of providing a sugar boost, but if it’s really milky it might not go down too well if you’re working hard.

Whilst hot alcoholic drinks like gluhwein, vin chaud, mulled wine or cider are ever so drinkable in subzero conditions, I’d hesitate to recommend them from a performance point of view (especially for bike riding).

Out of curiosity, I recently tried using my own company’s all-natural electrolyte drink mixes and low-cal electrolyte tablets in hot water during some cold training sessions and was pretty pleased with the results. The other possible benefit of having an electrolyte supplement in your bottles or hydration pack when it’s below freezing is that the electrolytes will lower the freezing point of the fluid, making it less likely that your bottle (or hydration feed tube) will ice up!

Check out my other post on how to stay hydrated during your winter training for some tips and the lowdown on why hydration is still important in cold environments.

Do you drink hot drinks during training sessions and events in cold weather? I’d be interested to hear what you think the benefits are and any tips you have for how to get them in efficiently when you’re working hard.

If you’re reading this from somewhere cold, I hope it’s helpful. Chin up, it’ll be Spring in no time.

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Being a coach is such a privilege. It’s a giving profession in which we use our knowledge to provide expert instruction to help others achieve their goals. Scientific innovations, technology, training interventions and nutritional strategies guide us in doing so. However, sport is as full of “fake news” as politics. None of us are immune to it. We are often guilty of criticizing others for taking “extreme” positions and adopting performance optimization practices that we think are quite ridiculous. This is despite all of us adopting practices with limited basis in truth.

Whilst being the perfect coach eludes us all, I’ll explore how to provide expert instruction to our athletes with confidence by avoiding coaching fads, quackery and perpetuating accepted practices that are based on flawed assumptions.

The power of the coach

As coaches, we all have superpowers. For example, as soon as I call myself “coach,” athletes listen to me as an oracle of wisdom. What I say is usually accepted without question. To demonstrate these superpowers to a group of trainee coaches, I asked them to act like chickens. None questioned why and all complied.

I did so to illustrate the point that many athletes perceive coaches as experts, acting on our instructions without question and following our advice uncritically. In my research, athletes state that their most trusted source of information is their coach. What we believe and say matters. This is because others will often do what we ask of them simply because we call ourselves “coach.”

This is despite the fact that anyone can call themselves a coach and it that a short training course gives us endorsement from our federation or other sporting brands. However, to be effective in our role involves understanding complex processes relating to human adaptation and behavior. It also involves answering complex questions.

Providing expert instruction

Athletes trust what we say and often come to us with specific questions relating to their sport. It’s our responsibility to give accurate and appropriate responses. Let’s consider the following questions that relate to current trends in endurance sport:

“I’ve just bought a Low Carb, High Fat recipe book, as it will make me go faster, what do you think coach?”
“Daniela’s using a 55-tooth chain-ring and pedaling at 70 rpm. Should I do the same?”

How would you answer these questions? I’d guess that this would depend on your knowledge, expertise, biases and levels of confidence. If you expressed your views with great certainty, advocating an absolute answer to the questions, my initial thoughts would be that:

You don’t really know what you’re talking about.

OR

You were guilty of confirmation bias, a type of bias where you go seeking evidence to support your own views without adequately considering the views of others.

This is because the answer to virtually all questions relating to performance optimization is, “It depends.” Coaching expertise comes from our understanding of what “it” depends on and how we account for factors that are highly individual to our athletes.

The questions posed above are relatively challenging and complex ones; ones in which I’d argue the first represents a relatively extreme position and the other is far more nuanced. But how we answer is critically important.

Firstly, there are health and injury implications. Secondly, our responses may determine whether an athlete achieves their dreams or not. Finally, our credibility is at stake, especially when we do not show humility or due-diligence constructing our responses.

Constructing our answers whilst avoiding extreme positions

Copernicus was a mathematician who demonstrated that the sun was at the center of our universe. In the 16th Century, his was an extreme position, especially when we understand that it contrasted with the views of the church and state.

Of course, we know now that Copernicus was right and most others who cared about such things in the Dark Ages were wrong. This is an important lesson when we’re presented with what may be extreme views at the time, but ones that become conventional wisdom in the future. However, it’s far more typical for extreme positions to be extreme for a reason. The way to avoid them is through intellectual rigour.

Before we suggest a new way of training, a different diet or a costly piece of equipment, we should understand the basis and mechanisms of why they work (or not). This means being open to new ideas, different perspectives and beliefs.

We typically learn to coach through trial-and-error, from our experiences as athletes and through reflection on what is perceived to get results. We also take advice from other coaches, glean information from academic journals, books and magazines.

Fellow researcher Professor Chris Cushion would describe much of our knowledge as “self-referenced and tacit, based on what we believe works in practice.” However, having worked across many sports from downhill skiing to triathlon, I believe that many coaching practices are more often influenced by tradition and culture rather than being guided by evidence or intellectual rigour.

None of us are immune because evolutionary processes are at work; we want to “fit in” with our peers and often need the ability to make decisions quickly to survive.

Now let’s get back to the question on a low-carb, high fat (LCHF) diet. My belief is that this “fad” emanated from scientists who presented plausible arguments to suggest that such a diet is beneficial in health and performance terms.

There are other scientists (with a greater body of evidence) who argue that that the LCHF scientists are talking nonsense. Most of us coaches are not sufficiently knowledgable in nutrition science to make sense of the opposing arguments, and become confused as a result.

I deal with such confusion by reverting to common sense, in which I advocate a healthy, balanced diet, low in processed foods which have been ethically produced. This isn’t laziness. I’m lucky enough to know a few world-leading nutritionists who tend to back me up in my belief that quality and composition of the macronutrients is what matters most.

Therefore, my answer to any athlete who has questions on diet is “tell me about your current diet and let’s explore how we can improve it.” If they still want to adopt a LCHF diet, then my eyebrows will raise, and I will “pull a face” to suggest slight disdain.

Now let’s take a look at the gearing question. My responses to questions on gearing will reflect the lack of consensus on the topic in the academic literature. Showing an old video of Jan Ulrich racing up a mountain against Marco Pantani is one strategy which proves that there are more ways than one way to “skin a cat.”

The fact is that the most appropriate gear and cadence is influenced by training history, physical resilience, muscle fiber type distribution, pedaling technique and motor-skills. What Daniela does is fascinating, but it should rarely determine our coaching practices.

Rather, how I address the question would be very specific to the individual athlete rather than me adopting a particular stance. We must be critical of all our coaching practices and be willing to accept when we are wrong.

For example, there are other widely accepted principles such as such as periodization, which are imbedded in coach education that are based on flawed assumptions. Understanding what these assumptions are and how to account for them is critical if we are to use the PMC’s and other planning tools in TrainingPeaks appropriately.

Similarly, I’ve advocated daily use of foam rollers and had scientific evidence to justify my beliefs on their effectiveness. This was further justified by me being in environments where I see world-class athletes with them attached to their kit bags. However, a chat with my hugely experienced and evidence-based physiotherapist convinced me that, whilst rollering has its place, doing so daily is tantamount to making schnitzel out of human muscle.

It also meant admitting to myself that I was wrong. Part of my decision-making process is that I understand the limitations of science and that clinical expertise fills the gaps that theory cannot.

Like coaches, scientists are fallible human beings who are often guilty of bias, egocentrism, focusing on making money or “following the path of least resistance.” I often reflect on how my knowledge and beliefs have changed over time too.

I’ve been wrong about so many things in the past and I now actively seek evidence to prove myself wrong. The key lesson for us as coaches is to recognize that the search for one right answer to many training questions is a futile one. That’s because the answer is nearly always “it depends.”

However, there many false beliefs in sport too. Adopting extreme positions or being overly dogmatic in your beliefs heightens your chances of getting it wrong, but limits your coaching effectiveness and openness to learn new things. But being rigorous and open-minded allows us to avoid dismissing people like Copernicus as pariahs too.

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Starting today you can now answer the age old question, “How am I doing?” while on the move in the new Home View on the TrainingPeaks Mobile App. To access the Home View, log into the mobile app and tap “Home.”

Today’s Fitness, Fatigue, and Form

The first thing you’ll see is your current Fitness, Fatigue, and Form based on your recent training trends, along with general recovery advice if it appears you are digging yourself into a hole. By visiting this area frequently, you will get a sense of when you are steadily building fitness, when you have hit a plateau and a change may be warranted, or when you may be overreaching and some recovery is in order.

athlete-home_top

Events

Keep your eye on the prize by reminding yourself exactly what you are training for by reviewing your upcoming events. See how many weeks remain to your “A” priority event, review other events on your calendar, or add a new event. Stay on top of where you are in your plan, and how much time remains before it’s go-time!

Weekly snapshot

In training and racing, consistency is the name of the game. Under your Weekly Snapshot you can now review your planned versus completed duration, distance, and Training Stress Score (TSS) to make sure you’re staying on track toward your goals.

athlete-home_snapshot

You can also get a weekly overview of your overall compliance based on how closely you followed your plan. Gain insight from your weekly fitness trends, indicated by arrows denoting whether they went up, down or stayed the same from the previous week.

Stay on track with the new Home View

Stay on track with your goals by logging into the mobile app and visiting the new Home View to get a handle on where you are today, where there is room for improvement, and then set your plan into motion and revisit frequently as you get closer to race day.  

The post Announcing Home View on Mobile appeared first on TrainingPeaks.

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