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Running
Endurance Journey QCM Race Preparation Series Part 3: Considerations for racing in the heat or cold.
In part 3 of this series, as we get closer to QCM race weekend, we will continue to answer the frequently asked questions I receive as a coach.
“What if it is hot/cold on race day?”
In part 2 of this series, we are in race week of the Queen City Marathon. Coaches Patrick and Jen will continue to answer some of the most frequently asked questions from athletes.
"What do I need to do race week to set up a great race day?"
So it’s finally here. It’s Queen City Marathon race week and race day is only a few sleeps way. In the follow article, we are going to lay out some key strategies to help you be prepared to deliver a great race day performance.
It feels like spring here and I wanted to get this message out to you before I go for my daily walk and pick up Isabella from school.
Firstly, our Okanagan Training Camp is now full (in less than 48 hours)! If your are interested in participating, I may open up a few more spots so let me know at info@endurancejourney.com.
Now to the reason for this message.
I have been talking to many of my athletes and nutrition clients about the choice to be daring. In other words, choosing to do something outside of their comfort zone where meaningful change happens.
Some would call this risk.
An example of this is a few athletes who have recently signed up for the training camp in May have expressed nervousness about exposing themselves this challenging training environment. Essentially, they are asking this one question:
Will I be good enough to meet this challenge?
You can live your life in two ways. In the pursuit of growth/gain or to avoid loss. We have been conditioned as humans to avoid taking chances, avoid loss, and over react to perceived threats.
The challenge with this avoidance mindset is we never expose ourselves to situations where we have to adapt and grow.
When you choose to put yourself in situations that are outside your comfort zone, you ensure a certain guaranteed result.
You will learn and develop the skills to thrive in the face of a challenge. This is how you develop unshakable self-belief.
Lean into each moment embracing the challenge and expecting magic.
When you look at it this way you have nothing to lose.
You will absolutely meet the challenge.
#MakeTodayMatter.
Your Coach,
Patrick
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P.S. If you want to learn more about how we can help you email us at info@endurancejourney.com or send us a note on facebook and let's chat. Our Group Training, Nutrition and Coaching Programs provide the support and guidance you need to help you achieve your ideal health and performance.
In part 4 of this series, we are in race week of the Queen City Marathon. Coaches Patrick and Jen will continue to answer some of the most frequently asked questions from athletes.
"What do I need to do race week to set up a great race day?"
So it’s finally here. It’s Queen City Marathon race week and race day is only a few sleeps way. In the follow article, we are going to lay out some key strategies to help you be prepared to deliver a great race day performance.
In part 3 of this series, as we get closer to QCM race weekend, Coach Patrick will continue to answer some of the most frequently asked questions from athletes.
"What should I be eating during my training and racing to help my performance?"
This question can and has been answered in a variety of complex ways. Just go to your latest scientific journal or running magazine you will come across numerous, and often different, recommendations.
Endurance Journey QCM Race Preparation Series Part 2: Considerations for racing in the heat or cold.
In part 2 of this series, as we get closer to QCM race weekend, we will continue to answer the frequently asked questions I receive as a coach.
“What if it is hot/cold on race day?”
As we are 4 weeks away from QCM race weekend, some of the most frequently asked questions I receive as a coach are:
1. How far should I be able to run at this point?
2. Do I need to have completed the distance before race weekend?
Be Ready, Dailed In, Execute
In any situation where you are asking your mind and body to perform, you MUST prepare it to do so.
The shorter the race, the more time you need to warm up.
Watch the video below and let me explain why, show you how to manage your warm up, and be mentally prepared to race at your best.
In summary, here is a great warm up strategy:
1. Get to the race early - at least 90mins to allow for proper warm up time
2. Warm up structure (30-40mins) 1. Bike - 5-10 min easy then 3 x 60-90sec at race effort (get a little burn in the legs) with full recovery after each effort. This should be 15 to 20 mins tops. Run 5 min easy then 3 x 30-60 secs at race effort with full recovery between each effort -10-15 mins tops. Get ready for swim. Swim 3-5 mins easy swimming then 3 x 20 strokes hard 20 strokes easy (make sure you are blowing bubbles when head is in the water - no holding breath). Finish this warm up 5 mins before start. If you can't bike prior just extend the running warm up with some dynamic exercises (arm circles forward and back, out to the side and back in 10x each) before your swim.
If in only a running or cycling race just extend the easy riding/running portion of the warm up to ~20min before beginning race efforts.
3. While waiting for the start: Deep breathing (on each exhale) - Believe, You Can, You Will
From the start to the finish line:
Be your best in THIS moment. Then your end result will really matter.
Your Coach,
Patrick
P.S. I will be holding my 4th Triathlon Performance Series webinar in on Sunday, June 26th @ 7pm CST specifically on the topic of Training and Racing Recovery. The purpose of this webinar is simple, cut out the noise and give you a simple strategy to develop a training and racing recovery plan to optimize your health and performance. This webinar is done live and you can ask questions during the presentation to get the information you want. By registering for this 60 min webinar you will get access to all 4 webinars in the series (1. Race Preparation 2.Nutrition 3. Prioritizing Training, and 4. Recovery). Over 5 hours of education to help you perform your best! These are all recorded so you access to the webinars, summary handouts, and action steps forever.
Register now!
I know this post is timely since you are probably just eating or have finished your supper.
I had a very energetic discussion with another coach today and we were discussing the important components of healthy eating to support performance.
I have always believed nutrition for health and nutrition for performance are very similar. Nutrition for performance just has to be quickly accessed and digested easily.
Unfortunately, for most, the topic of nutrition is a can of worms. This is a figure of speech of course relating to the idea that the word nutrition can be defined a hundred different ways by a 100 people.
What are the right things to eat?
How much should you eat?
When is the best time to eat?
And the list of questions goes on and on.
Now let me propose a different way of looking at understanding your own nutritional needs.
It begins with asking yourself one question:
Are you aware of how you eat?
In other words:
How fast do you eat? Are you distracted when eating?
Think about it, or do you even think about anything when you are eating?
Maybe you are busy having a conversation, reading your phone, a book, ipad, watch TV, etc
In my opinion there is one thing the leads to over eating or eating too much of something that does not support your health.
Lack of awareness when eating.
So I challenge you to take more time when you eat and remove the distraction when eating. You will soon notice:
1. You will be much more aware of whether or not you are eating what you need vs what you want.
2. After you are finished eating slowly you will pay attention to how what you ate made you feel.
Paleo, South Beach, 5:2, the list of suggestions on how you should eat goes on and on. However, these approaches fail to teach you to listen to your body.
When you become more aware of what you are eating and how it makes you feel you will be able to develop a nutrition strategy that works for your health and performance.
Tomorrow I will talk about how to simplify your nutrition for performance.
Get after it!
Your Coach,
Patrick
P.S. I will be holding my second webinar in a few days specifically on the topic of nutrition for health and performance. My purpose of these webinars is simple, cut out the noise and give you a simple strategy to develop a nutrition plan that supports your health and performance. This webinar is done live and you can ask questions during the presentation to get the information you want. This will also give you access to all 4 webinars in the series (1. Race Preparation 2.Nutrition 3. Prioritizing Training, and 4. Recovery). These are all recorded so you access to the webinars and summary handouts forever!
Click this link to register now!
http://app.webinarjam.net/register/27486/a71ef3e581
