Blog: Training for Summer Races by one of our Melbourne Osteopaths.
As you all know trying to get back into the swing of training and planning for that big summer race can be hard when life gets in the way. Whether you’re doing a triathlon or in my case trying to attempt another Pier to Pub swim, here are some of my tips to get you back into training:
Working out your fitness base and modifying your goals:
Often getting back into training is hard and people set their training goals too high. They find that after 4-6 weeks their body starts to break down. In most cases the body’s tissue capacity can’t meet the training load/intensity that is placed on it, which results in a trip to your favorite osteopath. So before you do any form of training, it is crucial to work out your base line of training and go from there. Using popular fitness apps such as Runkeeper or ISwim to work out your fitness base, will allow you to modify your training load to make it more realistic.
Once you start to develop and build up your training, it’s important that we are training at the right intensity no matter the type of event. This is to ensure that the body has the ability to adapt and improve. Often this can done by determining your max heart rate and then using a percentage of your max heart rate to meet the training zone. For example: if your max heart rate while training is 190bpm you could start off training making sure to stay within 65-75% of this, depending on the type of race. If you struggle to find the right zone, the internet provides a great resource to get a better understanding. In order to improve, it’s important we are gradually progress the training intensity so as to adapt in the best possible way.
Training Consistency is key:
When deciding to do a race, one of the hardest parts of training is finding the time to fit it into your daily schedule. Often life can get busy, so we need to make sure we are allocating the right amount of time to training each day. The important thing is that we are doing the sport specific training at least once/twice a week. For example for a triathlon, we want to at the minimum be doing a running, biking and swimming session. Some of these sessions can take longer than 30 minutes so finding the consistency is hard! Write it in the diary and stick to it like any other appointment.
Working out a balanced training plan:
Often 3 months out from Raceday, we can get bored of training and as such lose a bit of focus. To avoid this make sure you review your training load and schedule roughly 6-8 weeks. This is to make sure that your plan is balanced, effective and fresh. It may mean that you will need to change some of your training – it could be training in different locations (beach vs pool) or finding another form of sport to meet those training zones. The key is to identify training sessions that aren’t working due to being impacting by other life commintments and change them to suit your needs. This will ensure you have a balanced mix of high-benefit workouts that have specific purposes.
Recovering and Preparing the Mental Battle:
It is so important that we make sure that this component plays a major role in your training. You should prepare to peel back some of the intensity of training to allow your body to recover, have adequate sleep and eat well. The important thing is to listen to your body and as always use your Osteopath to help you with this.