the only limits we have are those we give ourselves
Post on 02-Jan-2016
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The Only Limits We Have Are Those We Give Ourselves
Before We Start• THANKS• My Background• What Really Matters• Athletic “Truth”
My Background• (Really) Late Bloomer• 15 Ironmans – 7x Sub-9 Hours• Ultraman Hawaii• SBR America• Coached finishes from 16 Hours to 8:15
What Really Matters• Consistency• Passion• Persistence
Athletic “Truth”• Protocol• Imperfect and Changing Information• Mistakes
Define the Event• Duration• Critical Success Factors• Pitfalls• Physical Demands• Mental Demands
Define Performance• What is the athlete seeking to achieve?• Why are they seeking to achieve it?• How much are they willing to commit?• Is there purity of intent?• Is there alignment of commitment?
Coaches and Mentors• An effective plan can make a difference• Athlete is the true differentiator• Value lies in objectivity• What is the client buying?• Hazards
Hazards (Both Ways)• Blind spots• Vicarious living• Control and Consistency biases• Misalignment of interests• Projection of “idiosyncrasies”• Desire to please impairing honest communication• Role as honest advisor vs. friendship
Routine• Weekdays dictated by life situation• Weekends driven by event selection• Life goals dictate structure & volume• Basic week
Simplicity• Probability of Success• Probability of Distraction• Ease of Communication
Stability• Location• Program• Financial• Emotional Life• Coaches/Mentors/Training Pals
The Four Pillars• Nutrition• Aerobic Stamina• Strength & Durability• Economy
Nutrition• Simple, not easy• Small, short term choices• Long term results vs. short term gratification• Role of “The Persuaders”• Incremental, long term change
What is Ironman?• A very long day• A long swim then…• A long bike then…• A marathon
Increasing fatigue External and internal stressors Result? Low cognitive abilities Large opportunity for effective race execution
Fatigue• Primarily goal of endurance training• Not fatal but often emotional• To be managed & embraced, not feared
Athlete Development1. Keep moving for anticipated race duration
2. Steady-state for individual race legs
3. Steady-state for anticipated race duration
4. Tolerate pace changes for increased speed
5. Tolerate pace changes for strategic goals
Stamina Based Programs (Bottom Up)
• Focus athletes on race day benchmarks• Give experience with race day mental sensations• Build consistent, deep fitness• Train ability to process calories and hydration
Threshold Oriented Programs (Top Down)
• Focus athletes on non-race day physiological markers
• Optimize non-specific mental skills• Increase risk for injury & lack of consistency• Fail to train race specific metabolism
Illness & Injury• Socially acceptable times to rest• Consider root causes• Athletes seldom acknowledge reasons to self• Athletes rarely acknowledge reasons to coach• Driven by fatigue, not externals
PEHs• Sleep• Saying “no”
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