How To Stay Focused During Long Endurance Races – This is an open letter to the endurance community about how you can stay on track to achieve your personal training and competition goals for the year while everything around us is rapidly changing.
For many of us, working out is a form of therapy, a daily “exercise” in what it means to be ourselves. Racing is an extension of this practice and provides more than just an opportunity to test our progress, but also to connect with a community of like-minded people who share our goals and lifestyle.
How To Stay Focused During Long Endurance Races
Given the rapid spread of COVID-19 and the necessary precautions each of us is being asked to take to slow the spread of the virus, our way of life has completely changed. These changes are radical and reflect not only the scale of the problem, but also the global community response needed to change the situation.
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While we need to think globally and act locally, matters relating to your training and racing are entirely on the agenda. We hope this post can be your guide and will be updated regularly as new content is added (so bookmark it).
To be 100% transparent, I am not a doctor or healthcare professional. I’m a triathlon and endurance coach with some advice for those of you who are healthy and looking for help. Seek professional medical help if you or someone you know needs help.
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Much has been written online about basic precautions to stay healthy, including personal actions you can take such as staying hydrated, social distancing, and washing your hands thoroughly throughout the day. If you have someone in your home who is quarantined, the CDC has even more detailed instructions.
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There is not a lot of information available for athletes. If you find something, please share it with us via email so we can update this resource.
For those of you who exercise and are concerned about the effects of exercise on the immune system, Steve Palladino of the Palladino Power Project offers an excellent two-page guide that includes information on the relationship between physical stress/exercise and disease risk, which also includes some recommendations (online Here).
You can also watch a webinar from the guys at Stryd where coach Bobby McGee also shares his thoughts on each discipline.
In addition to the above precautions, remember that getting a good night’s sleep is essential to staying healthy.
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Inside Endurance Nation, we take our online community for granted: with over 500 athletes from around the world, it’s just who we are. Those of you on the team can log in to connect with your specific chat channel, or head over to our renowned community forums for more detailed and in-depth conversations, particularly the topic “Share Your Teaching Tips and Tricks – Coronavirus Edition”!
If you’re not on the team, you can join us for a month of online learning and community engagement for free – use code TOGETHER2020 at checkout to get a free month of our PlanEN membership level.
For those of you who are already active on social media, it might make sense to start with Facebook itself. You can easily find groups related to your race: the larger the event, the more likely you are to find something like the Boston Marathon Training Buddies group or a GFNY group to stay connected and motivated. If the training group scene is more your thing, then Zwift Riders Group might be a good fit. Don’t forget that Endurance Nation is also present on social media in the EN Live Facebook group.
If you prefer to text, start a group text with your training partners or teammates. You can easily do this on your smartphone and it’s a pretty easy way to stay connected with your friends. The key here is that you need to have the contact information of everyone you want to add to your group.
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Prefer to be more digital? We recommend using the GroupMe app to stay connected. Once you install the app on your phone (or any similar app), you can create a group and either invite people (private) or make the group public and share the link. So going digital via an app will also give you more controls than regular group text (mute conversations, animated GIFs, and meme tools for image editing).
The bonus is that you can easily create and manage different subgroups if you wish, creating a space where people can talk about a specific event or topic in a small, dedicated area.
Before you start making any plans, it’s a good idea to figure out what options you have to stay active during this time. In North America, the season is moving closer to spring, which at least gives more people the opportunity to get outside in good weather… and allows you to avoid getting too close to others.
Some people are lucky enough to have a full range of indoor workout options, from a trainer for cycling to a treadmill for running and a Vasa Swim ergometer for swimming. Even if you only have one of these subjects, you can still get training using software or online tools like Zwift and TrainerRoad.
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In addition to aerobic training, it is very useful to have a place where you can exercise. Ideally with a soft/hard surface that is easy to clean, you can use this space for stretching, doing yoga and core work, or even lifting weights. To be effective, most of these exercises shouldn’t take too long, especially if you’re alternating Strength with Core, for example.
Endurance Nation has resources available in our Final Surge workout library for our members, but there are also great resources online for short, effective exercises. If you are new to this type of work, we recommend that you start slowly, doing 15-minute sessions three to four times a week, and eventually build up to three reliable 30-minute sessions each week.
Uncertainty about exactly what COVID-19 is and what it can do is just part of what makes it such a difficult virus to control. Our collective response is part of the solution; and this public approach to addressing the spread of the virus is important. But this answer also complicates things.
It’s safe to say that very few organizations had a “pandemic response plan” in place when this all started.
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Many small businesses are closing and competitions are canceling/postponing events to comply with efforts to mitigate the spread of the virus. This is understandable given the situation, but it can also be very frustrating for athletes who are trying to determine what is and is not okay.
One of the best ways to cope with this uncertainty is to focus on the things that are under your control. Since you can’t control the spread of the virus or the race director’s decisions, focus on your training instead. Change your workload so you can be your best for the next event on the calendar or when your event gets rescheduled.
Let’s look at a few fundamental principles of endurance training before we dive into the details. This information may also be helpful as you update your training.
Your ability to achieve your fitness goals depends on how well you perform your workouts. We all have things we don’t want to do, and your goal is to make sure your workouts don’t fall into the “maybe I’ll do it tomorrow” pile. The challenge that current events present is an excellent time to build discipline through a smaller, more focused training cycle. This can pay dividends as you move forward.
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Regardless of your plan or goals for the season, the key to staying fit is consistency. The sequence works by year, by training block, by week, and in this case…by day. While your workout may be interrupted, know that simply being consistent with the workouts you can do will go a long way in maintaining your fitness.
One of the best ways to ensure consistency is to avoid training interruptions due to illness or injury. Inside Endurance Nation, this level of sustainability is called durability. Endurance is achieved through frequent training and is an important part of our early season training methodology. For example, six separate 4-mile runs will provide more endurance than four 6-mile interval runs, even though both runs add up to 24 miles that week.
The question is not whether you can do the job. It doesn’t mean you can do the job. The real question is how much work can your body absorb? That long run or hard ride you take is only part of the equation. If at the start of your workout you are too tired or have too little time