Waching daily Jul 17 2017

- When, why, where, how you should use intense training.

Because he says that bodies basically throw a sissy fit.

(rhythmic pop music)

Morning, trainiacs.

It's no triathlon, Kim's birthday today,

so very short, very easy, very mellow run

so that I've got enough energy to...

Well, we're just going to the spa.

Probably coulda smashed myself

this morning, now that I think about it.

Legitimately, I didn't plan that.

Today, when, why, where, how you should use

intense training as opposed to long,

endurance, steady training.

Al right, there we go, getting there.

(rhythmic pop music)

Nice, trainiacs, that was very nice.

14.6 kilometers, about 8.7, 8.8 miles

for the US folk out there.

Get on the metric system already.

In one hour, eight minutes or so,

it's a 439 per kilometer pace,

which is a little bit slower than race pace

of around 430 per kilometer, but I had a big

epiphany yesterday as Chris and I hopped

off the bike and, bam, hammered it.

I got about two kilometers then

and then I was like, "Oh, whoa, whoa,

"whoa, whoa, whoa, Taren.

"Why are you hammering it?

"This is what killed you in Campeche."

And then I did some soul searching,

just deep, deep thoughts, which I already know,

is that there's a time and a place for hard workouts.

Here are four, maybe five times

that you should be using high-intensity

interval training, HIIT training,

for triathlon as opposed to, in conjunction

might be a better term, with triathlon training.

There we go.

That took a while to get out.

Okay, so for a little bit of background,

a lot of rumblings are made these days

about how high-intensity interval training

is better than long, steady training.

I'm not saying that that's wrong.

I'm just saying that, in my experience,

in kind of general, traditional triathlon

endurance coaching experience,

there's a time and a place for HIIT training.

It's not like HIIT training is better and, no,

you never have to do a long bike

for the rest of your life, but there

are times that you can use it with really good effect.

So, number one, if you are just getting

into triathlon training and you're doing

shorter distances, you're doing sprints

and Olympics that are lasting anywhere

from an hour to three hours.

At this point, having that really fast,

powerful speed, training your legs

to spin over and push a lot of wattage,

push a lot of speed, it's very useful.

And because the endurance side of it

isn't hours and hours on end accessing

multiple different systems of endurance,

you can get away with it quite easily

in sprint and Olympic training.

I used a lot of it, myself, doing 50

and 100 meter sprints when I was training

for sprint triathlons, and it taught me

how to get that fast pace out of my body.

The second time is when you're well out of race season.

So, in my case, race season started this year in March.

In December and November is when Coach Pat

started putting in really fast-paced intervals.

We were working on my speed a long way out

because speed takes a long time to build,

strength takes a long time to build.

Endurance can come quite quickly,

as evidenced by me going from swimming

9K a week to being able to swim 37K in one day

over the course of just three months of training.

So, to go a long way out from your race season,

starting to work on speed with high-intensity

intervals is good, because you need

a lot of time to build strength,

and then coming in closer to your race

is when you can focus on endurance,

'cause that ramps up pretty quickly.

Third is, as you are approaching a race,

you don't wanna completely forget about the speed.

You do wanna have some little pops

of speed in, say, your taper week.

You wanna remind your legs how to turn over

really quickly, not just get mushy and sloppy.

This goes for any distance race.

However, you don't wanna be using that

as your bread and butter workout,

doing many, many, many intervals

where you're smashed because you did so many.

You kinda wanna just use those high-intensity

intervals to, bam, give yourself...

I'm doing, (fist smacks) you're gonna get a lot of those.

Let's do a count of those.

You wanna do just intervals to remind

your body to turn over, but you don't

wanna be finishing those workouts

during your taper period tired.

Fourth, if you are doing triathlon training

specifically for weight loss.

High intensity training is really good

because it releases a lot of testosterone

and muscle-building hormones.

It raises your metabolism quite a bit,

so if you're doing it strictly for weight loss

and fitness, and you're not looking

for that massive endurance benefit, yeah,

throw some high-intensity interval training in there.

It's kinda like a CrossFit or a boot camp

sort of workout, which is good for you.

Oh, the fifth time that I had it in mind

is to mix it in with your overall endurance training.

If all of your training is at a really slow pace,

you're gonna get good at going long and slow.

If all of your training is at your really fast pace,

you're gonna get good at going short and fast.

If all of your training is good at race pace,

as soon as you're knocked off your race pace

your body's gonna start fighting it.

So, a good way to structure your training

is to have some days that are long and slow,

some days that are at your race pace,

and some days that have little frequent pops of intensity.

The big thing that I'm getting at here

is that high-intensity interval training

and long, slow endurance training

are not mutually exclusive with triathlon training.

It's not one or the other.

The best method is to have little bits

of both so that your body has a depth of fitness

at speed, at endurance, at strength, at mental

toughness, for long distances, for short distances.

Now, the knock that I have on people

that say, "No no no, you don't need

"to do long distances" is, quite frankly,

anything past about 20 minutes,

it's 98, 99 percent aerobic.

So, why are you getting good at going really short

and fast if almost all of our races,

like all of our races, are long and steady?

And especially when you start getting

into Olympics that last longer than three hours,

Half Ironmans, Ironmans, the body systems

that need to be accessed at that three-hour mark

and the six-hour mark are really different systems.

Mark Allen, you might know, six time

world champion, potential podcast guest,

says that he specifically adds in workouts

for his athletes that go past three hours,

and then ones closer to the race

that go past six hours when they're

doing a full Ironman, because he says

that bodies basically throw a sissy fit

at three hours and six hours,

so you need to know how to go past that.

You're not gonna do that if you're doing

nothing but hard intervals and an hour-long

workout, and you're like, "Ooh, okay."

I mean, granted, you're gonna be able

to finish because you will have built up

fitness, but are you going to have

the best race you possibly can?

No.

All right, gang, spa time.

Robes and mimosas.

(relaxing music)

Oh yeah, that was a really good spa day.

Agreed?

- Mm.

So good.

- So good.

Later, trainiacs.

(relaxing music)

For more infomation >> When High Intensity Triathlon Training Will Hurt You - Duration: 8:22.

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Improvements Portable 28 lb. Ice Maker w/Storage Cover - Duration: 15:09.

For more infomation >> Improvements Portable 28 lb. Ice Maker w/Storage Cover - Duration: 15:09.

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Living In 4D For Creatives - EP.5 - Duration: 4:54.

music

Hey! It's Kathryn Hofer from Modern Planner,

where we look at ways to build intentional businesses and lives.

Are you a creative who is blessed with so many ideas?

You find yourself inspired at the most random times, you love variety and you have embraced spontaneity.

However, with these amazing strengths, can also come some challenges.

Maybe you feel overwhelmed, have too many projects on the go,

aren't making the progress you want to see, and struggle daily with shinyobject syndrome.

In this video, I am going to share an exercise known as the 4D Filter that can help you focus

on the most important things, and cut that to do list in half.

Let's get started!

The first D in this filter is Delete.

Are you still doing things that you don't enjoy?

Is there something you are doing that you know you need to say 'no' to?

What about those energy draining tasks?

I'm sure if you looked at everything you are doing, you could find a few things that

don't have a great return on investment, aren't worth the time anymore,

or aren't relevant to your life and business.

What's the answer?

Stop doing them!

Now, if you've made a commitment, please don't just drop the ball.

However, uncommit yourself at the earliest convenience.

Scratch things off your to do list, say no, and just delete those tasks and activities from your life.

The second D in this filter is Delegate.

There might be some things you are doing at home, or in your business that someone else is capable of doing.

Could a co-worker, assistant, child or spouse do this just as well as you?

Could it be a learning experience that would help them grow?

If the things that you are doing don't require your specific skill set, intuition or your time,

then get creative with how you can train someone else to do it for you!

And don't forget, having documented workflows and checklists are key for great training.

Also, so many people think that delegating means "I train you to do this, and then let you go for it".

However, many of the keys to successful delegation include:

checking in, clearly communicating expectations, improving the process as you go,

and ensuring that things are being done the way that you would do them.

Just make sure you don't micro-manage!

The third D in the filter is Delay.

I don't know about you, but there have many times in my life when I have picked a deadline

for a work project or a home reno, only to realize that I was being completely unrealistic!

Look at the timelines and deadlines you have set for various projects and ask yourself

Can I adjust the schedule?

Can I put this off another quarter?

What is causing me the most stress right now?

If it's not life threatening (and let's be honest, most things in our business aren't)

then maybe putting them off a month or two, or six won't be the end of the world.

And maybe — just maybe you won't be quite so stressed out!

Talk about a win-win!

The last D in this filter is Do.

Once you have removed the unnecessary, delegated the tasks that someone else can do,

and readjusted timelines to be more realistic,

you can now create your plan to do the things that are left on your list.

If you've been pretty ruthless about the first 3 steps,

your list should be about half as long as it was when you started,

and the tasks that are left should be the most important things for you to focus on.

Here's the thing, most of us are consistently trying to do too many things at once.

And this 4D filter exercise can help us focus,

allowing ourselves to become more productive and build momentum.

Especially those of us that are constantly distracted by shiny object syndrome

and are always adding exciting projects to our list.

I've created a worksheet that you can use to walk through this process,

and you can download it just below the video.

Make sure you've created a full list of all the things on your plate right now

before you start walking through this exercise.

I can't wait to hear how you are able to focus your efforts

and make amazing progress on your most important things.

Be sure to follow me on the social channel of your choice —

you can find Modern Planner on YouTube, Facebook, Instagram and Twitter.

Thank you so much for watching — and until next time, remember:

"A life well planned is a life well lived."

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For more infomation >> Living In 4D For Creatives - EP.5 - Duration: 4:54.

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What you should do during a power outage new - Duration: 2:11.

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