MTB Race News Gear
Buy It Here!
Shirts, Socks, Hoodies and More...
Home Calendar MTB RaceNews Team Photo Gallery About Us
search:

Coach's Column - Staying Fresh Through A Long Season

Posted by: Shannon Boffeli |October 9, 2013 1:45 AM

Coach's Column with Lynda Wallenfels - Staying Fresh Through A Long Season


Question: "The race season seems to be getting longer and longer, what are some good things to do to keep fresh and motivated for the entire season?"

Answer: Keeping it fresh is important when you have a long season scheduled.  The best way to achieve this is to periodize your season or in other words split it up into segments or periods with specific time spans and unique goals to achieve.  Each period should have a different focus which builds upon the prior one. Planning out your race season and working along a periodized training plan avoids the staleness and burnout that comes from doing the same type of training every week.

Most athletes start the season with enough energy and mojo to see themselves through to the middle of their race season before motivation starts to wane. Smart race scheduling early can prevent a mid-season slump. Spread out your early season races to allow for recovery weeks and a mental break from racing. The demands of travelling every weekend to a race can be wearing. Plan rejuvenating weekends with no travel into your schedule.

About the mid-season point, accumulated season fatigue catches up with most racers. Recovery rate from workouts and from races slows down. In the second half of the season, spread  intensity training sessions and races further apart to allow for appropriate recovery. Without this extra recovery, athletes will enter intensity training sessions and races still tired and will underperform. Most type "AĒ athletes (that would be all of us right?) lean in and train harder when they perceive performance slipping into a mid-season slump, whereas the correct response is to add more recovery time.

An important time to add a deep recovery week is following your first peak race of the year. Coming off a peak race where you nailed your goals can be a tough time to back down the training while you are riding the post-race achievement euphoria. It is all too common to feel fantastic for 2-3 days after your peak race and rush out to grab some Strava KOMís. You might then discover on Thursday that you are really systemically tired and have put yourself into an over-training hole, guaranteeing a mid-season slump.

Mid-season is the time to step-up your recovery routine and general wellness habits. Ensure you are doing your best to recover quickly from every workout and race by using these Tools to Speed Recovery

Staying motivated is directly tied into staying healthy and high energy. The top two things you can do to stay healthy and high energy throughout the season are:

1.     Eat a nutrient dense diet with whole foods, lean protein sources and many fruits and vegetables.

2.     Sleep 8+ hours per night.

Finally, one of the best secrets to staying fresh and keeping motivation high all season long is to have fun. If you love what you are doing and are having fun with it, motivation is rarely a limiter.

 

Lynda Wallenfels is a Category 1 certified USA Cycling coach. She coaches mountain bike, cross country and endurance athletes to personal bests and national championships. Lynda has been coaching off-road athletes for 16 years and racing professionally for 18 years. Contact her through her website for information on mountain bike training plans, coaching and consulting at LWCoaching.com

guoguo 08/20/2014 8:12 AM
<h1><a href="http://www.coachoutletstoreinuk.com/"title="Coach Outlet Online">Coach Outlet Online</a></h1> Instead, director Cha Eun-taek has the famous faces hidden behind sheet music<h1><a href="http://www.coachfactoryoutletanus.com/"title="Coach Outlet">Coach Outlet</a></h1> huddled together like a devout church choir. It's a far cry from Cha<h1><a href="http://www.coachoutletonlineunsius.com/"title="Coach Factory Outlet">Coach Factory Outlet</a></h1> s previous work, such as the "Hangover" video starring Psy and Snoop Dogg.<h1><a href="http://www.coachoutletonlinetur.com/"title="Coach Outlet Online">Coach Outlet Online</a></h1> When I called everyone they were extremely happy to be part of the<h1><a href="http://www.coachfactoryoutletnbsa.com/"title="Coach Factory Outlet">Coach Factory Outlet</a></h1> music video, and those who could not make it were extremely regretful<h1><a href="http://www.coachfactoryoutletuisa.com/"title="Coach Outlet Store Online">Coach Outlet Store Online</a></h1> said veteran actor Ahn Sung-ki, who helped organize the project.<h1><a href="http://www.coachoutletstorenie.com/"title="Coach Outlet Store Online">Coach Outlet Store Online</a></h1> Ahn has been at the forefront of several cultural projects that<h1><a href="http://www.coachfactorystoreuin.com/"title="Coach Factory Outlet">Coach Factory Outlet</a></h1> support religious causes, such as narrating a biopic about the<h1><a href="http://www.coachfactoryoutletreba.com/"title="Coach Outlet">Coach Outlet</a></h1> life of Cardinal Stephen Kim Sou-hwan, the country<h1><a href="http://www.coachfactoryoutletonlinesius.com/"title="Coach Handbags Outlet">Coach Handbags Outlet</a></h1> The number of Catholics in Korea continues to grow, <h1><a href="http://www.coachoutletonlinetnse.com/"title="Coach Outlet">Coach Outlet</a></h1> with roughly 100,000 baptisms per year. The baptism<h1><a href="http://www.coachoutletnoia.com/"title="Coach Outlet">Coach Outlet</a></h1> s first Catholic cardinal and a much respected figure amongst religious and secular groups.<h1><a href="http://www.chaneloutletinaus.com/"title="Chanel Handbags">Chanel Handbags</a></h1> du jour is that of pop star Rain (aka. Jung Ji-hoon) in July.<h1><a href="http://www.louisvuittonoutletina.com/"title="Louis Vuitton">Louis Vuitton</a></h1> Local media widely reported that his actress girlfriend <h1><a href="http://www.louisvuittonoutletine.com/"title="Louis Vuitton Outlet">Louis Vuitton Outlet</a></h1> Kim Tae-hee inspired the conversion, and the celebrity<h1><a href="http://www.guccibeltsoutletbcus.com/"title="Gucci Belts">Gucci Belts</a></h1> rumor mill spelled an impending marriage.<h1><a href="http://www.guccibelststco.com/"title="Gucci Belt">Gucci Belt</a></h1> Rain's agency Cube Entertainment has rejected the claim:<h1><a href="http://www.coachoutletstoreinuk.com/"title="Coach Outlet Online">Coach Outlet Online</a></h1> Rain has indeed been baptized, but this is something he has<h1><a href="http://www.coachfactoryoutletanus.com/"title="Coach Outlet">Coach Outlet</a></h1> been meaning to do for some time now. It would<h1><a href="http://www.coachoutletonlineunsius.com/"title="Coach Factory Outlet">Coach Factory Outlet</a></h1> be rash to make assumptions about engagement plans.<h1><a href="http://www.coachoutletonlinetur.com/"title="Coach Factory Outlet">Coach Factory Outlet</a></h1> Rain's girlfriend Kim, who rose to international stardom through TV <h1><a href="http://www.coachfactoryoutletnbsa.com/"title="Coach Outlet Store">Coach Outlet Store</a></h1> soaps such as Iris, is outspoken on religious beliefs. She had<h1><a href="http://www.coachfactoryoutletuisa.com/"title="Coach Outlet Store Online">Coach Outlet Store Online</a></h1> espoused premarital chastity through press interviews early<h1><a href="http://www.coachoutletstorenie.com/"title="Coach Outlet">Coach Outlet</a></h1> on in her career and continues to make statements on religion through the media.<h1><a href="http://www.coachfactorystoreuin.com/"title="Coach Factory Online">Coach Factory Online</a></h1> Instead, director Cha Eun-taek has the famous faces hidden behind<h1><a href="http://www.coachfactoryoutletreba.com/"title="Coach Factory Outlet">Coach Factory Outlet</a></h1> sheet music, huddled together like a devout church choir.<h1><a href="http://www.coachfactoryoutletonlinesius.com/"title="Coach Factory Outlet">Coach Factory Outlet</a></h1> It's a far cry from Cha's previous work, such as the "Hangover<h1><a href="http://www.coachoutletonlinetnse.com/"title="Coach Outlet">Coach Outlet</a></h1> video starring Psy and Snoop Dogg.<h1><a href="http://www.coachoutletnoia.com/"title="Coach Outlet Store Online">Coach Outlet Store Online</a></h1> When I called everyone they were extremely happy to be part of the music video,<h1><a href="http://www.chaneloutletinaus.com/"title="Chanel Outlet Online">Chanel Outlet Online</a></h1> and those who could not make it were extremely regretful," said<h1><a href="http://www.louisvuittonoutletina.com/"title="Louis Vuitton Outlet">Louis Vuitton Outlet</a></h1> veteran actor Ahn Sung-ki, who helped organize the project.<h1><a href="http://www.louisvuittonoutletine.com/"title="Louis Vuitton Handbags">Louis Vuitton Handbags</a></h1> Ahn has been at the forefront of several cultural projects<h1><a href="http://www.guccibeltsoutletbcus.com/"title="Gucci Belt">Gucci Belt</a></h1> that support religious causes, such as narrating a biopic about the life of Cardinal<h1><a href="http://www.guccibelststco.com/"title="Gucci Belts">Gucci Belts</a></h1> Stephen Kim Sou-hwan, the country's first Catholic cardinal and a much<h1><a href="http://www.louisvuittonoutletsnib.com/"title="Louis Vuitton Outlet Online">Louis Vuitton Outlet Online</a></h1> respected figure amongst religious and secular groups.<h1><a href="http://www.oakleysunglassescnc.name/"title="Oakley Sunglasses Outlet">Oakley Sunglasses Outlet</a></h1> The number of Catholics in Korea continues to grow, with roughly 100<h1><a href="http://www.louisvuittonoutletmoba.com/"title="Louis Vuitton Outlet Online">Louis Vuitton Outlet Online</a></h1> 000 baptisms per year. The baptism du jour is that of pop star Rain<h1><a href="http://www.oakleyssunglassesmobo.com/"title="Oakley Sunglasses Outlet">Oakley Sunglasses Outlet</a></h1> (aka. Jung Ji-hoon) in July. Local media widely reported<h1><a href="http://www.oakleysunglassesmaba.com/"title="Cheap Oakley Sunglasses">Cheap Oakley Sunglasses</a></h1> that his actress girlfriend Kim Tae-hee inspired the conversion<h1><a href="http://www.oakleysunglassinsc.com/"title="Oakley Sunglasses">Oakley Sunglasses</a></h1> and the celebrity rumor mill spelled an impending marriage.
mmk 05/22/2014 6:31 AM
http://www.vipbagsmall.com/
http://www.vipbagsmall.com/louis-vuitton-bags-c-1.html
http://www.vipbagsmall.com/hermes-bags-c-2.html
http://www.vipbagsmall.com/prada-bags-c-3.html
http://www.vipbagsmall.com/chanel-bags-c-4.html
http://www.vipbagsmall.com/gucci-bags-c-5.html
http://www.vipbagsmall.com/burberry-bags-c-6.html
http://www.vipbagsmall.com/celine-bags-c-7.html
http://www.vipbagsmall.com/balenciaga-bags-c-8.html
http://www.vipbagsmall.com/christian-dior-bags-c-9.html
http://www.vipbagsmall.com/chloe-bags-c-10.html
http://www.vipbagsmall.com/bvlgari-bags-c-11.html
http://www.vipbagsmall.com/bally-bags-c-12.html
http://www.vipbagsmall.com/coach-bags-c-13.html
http://www.vipbagsmall.com/michael-kors-bags-c-14.html
http://www.vipbagsmall.com/mcm-bags-c-15.html
http://www.vipbagsmall.com/fendi-bags-c-16.html
http://www.vipbagsmall.com/mulberry-bags-c-17.html
http://www.vipbagsmall.com/marc-jacobs-bags-c-18.html
http://www.vipbagsmall.com/miu-miu-bags-c-19.html
http://www.vipbagsmall.com/ysl-bags-c-20.html
http://www.vipbagsmall.com/tory-burch-bags-c-21.html
http://www.vipbagsmall.com/givenchy-bags-c-22.html
http://www.vipbagsmall.com/ferragamo-bags-c-23.html
http://www.vipbagsmall.com/lancel-bags-c-24.html
http://www.vipbagsmall.com/loewe-bags-c-25.html
www.vipbagsmall.com/tods-bags-c-26.html
http://www.vipbagsmall.com/paul-smith-bags-c-27.html
http://www.vipbagsmall.com/dg-bags-c-28.html
http://www.vipbagsmall.com/alexander-wang-bags-c-29.html
http://www.vipbagsmall.com/bottega-veneta-bags-c-30.html
http://www.vipbagsmall.com/specials.html
http://www.guccishoesuk-2014.com/
http://www.thebeatsbydre.net/
Gucci Shoes UK, http://www.gucci... 04/30/2014 1:17 AM
Gucci Shoes UK, http://www.guccishoesuk2014.com/
Ralph Lauren UK, http://www.polo-ralphlaurensoutlet.com/
Ralph Lauren Outlet 04/14/2014 8:24 PM
In the course of get together for lunch, <a href="http://www.woolrich-clearance.com/"><strong>Woolrich Parka</strong></a>, so I spent in talking, <a href="http://www.northsclearance.com/"><strong>North Face Outlet Online</strong></a>, with their parents in Syria, over the years, <a href="http://www.north-faceoutletonlines.net/"><strong>North Face Outlet Online</strong></a>, my father and mother, <a href="http://www.uggaustralia.cc/"><strong>Ugg Boots</strong></a>, had been guests of the village, <a href="http://www.michaelkors-states.com/"><strong>Michael Kors Outlet</strong></a>, as they compete to tell the trivial, <a href="http://www.saclongchamppairs.com/"><strong>Longchamp Sacs Sortie</strong></a>, incidents that occurred recently, <a href="http://www.michaelkors.so/"><strong>Michael Kors Hamiton</strong></a>, they said the village, <a href="http://www.moncler-jacketsoutletonline.com/"><strong>Moncler Outlet Online</strong></a>, became a ghost town, more than 100 people resident, <a href="http://www.coach-factoryoutletonline.net/"><strong>Coach Factory Online</strong></a>, only less than twenty people, <a href="http://www.coachxfactory.com/"><strong>Coach Factory Outlet</strong></a>, nobody cultivated rice, <a href="http://www.moncler-clearance.com/"><strong>Moncler Coats Outlet</strong></a>, let it barren, <a href="http://www.ralph-pololaurens.com/"><strong>Ralph Lauren Outlet</strong></a>, they say that, <a href="http://www.polo-outletstore.com/"><strong>Polo Outlet Store Online</strong></a>, people born in the third house, <a href="http://www.thebeatsbydre.com/"><strong>Monster Beats Outlet</strong></a>, on the tire, <a href="http://www.burbagssale2013.com/"><strong>Burberry Bags Outlet</strong></a>, and finally was a boy, <a href="http://www.barbour-jacketsoutlet.com/"><strong>Barbour Coats Sale</strong></a>, but also put a banquet, <a href="http://www.cheaphollistersale.co.uk/"><strong>Hollister Abercrombie Outlet</strong></a>, after lunch, I want to go back to school, <a href="http://www.guccishoes-factorys.net/"><strong>Gucci Outlet Online</strong></a>, mother hobbled figure in, <a href="http://www.mcmworldwides.com/"><strong>MCM Outlet Online</strong></a>, many vegetable garden, <a href="http://www.monsterbeatsbydres.com/"><strong>Monster Beats Outlet</strong></a>, ready for me, <a href="http://www.michaelkorsmas.com/"><strong>Michael Kors Outlet Online</strong></a>, but also specifically, <a href="http://www.canada-gooser.com/"><strong>Canada Goose Jackets</strong></a>, shaoshang a bottle, <a href="http://www.ralphlaurenuker.com/"><strong>Polo Ralph Lauren</strong></a>, of my favorite tofu mold.
Not graduated from high school, <a href="http://www.polo-outletstore.com/"><strong>Ralph Lauren UK</strong></a>, less than seventeen years old, <a href="http://www.thebeatsbydre.com/"><strong>Beats By Dre Solo</strong></a>, nephew also calls, <a href="http://www.moncler-jacketsoutletonline.com/"><strong>Moncler Jackets Outlet</strong></a>, back into the plant, said in an electronics, <a href="http://www.saclongchamppairs.com/"><strong>Sacs Longchamp Pairs</strong></a>, factory work, <a href="http://www.michaelkorstates.com/"><strong>Michael Kors Outlet</strong></a>, village resumed, <a href="http://www.burbagssale2013.com/"><strong>Burberry Outlet Online</strong></a>, its former calm, <a href="http://www.north-faceoutletonlines.net/"><strong>North Jackets Clearance</strong></a>, mother, <a href="http://www.uggaustralia.cc/"><strong>Ugg Australia</strong></a>, old people, <a href="http://www.coach-factoryoutletonline.net/"><strong>Coach Factory Outlet Online</strong></a>, or a good quiet spot, <a href="http://www.woolrich-clearance.com/"><strong>Woolrich Outlet</strong></a>, she brought me a steaming, <a href="http://www.michaelkorsmas.com/"><strong>Michael Kors Factory Outlet</strong></a>, cup of mint tea, <a href="http://www.ralph-pololaurens.com/"><strong>Polo Ralph Lauren Outlet Online</strong></a>, I clearly see, <a href="http://www.michaelkors.so/"><strong>Michael Kors Outlet Online</strong></a>, the eyes of the elderly, <a href="http://www.monsterbeatsbydres.com"><strong>Discount Beats by Dre</strong></a>, rich lost, <a href="http://www.ralphlaurenuker.com/"><strong>Ralph Lauren Outlet Online</strong></a>, like this familiar home, <a href="http://www.mcmworldwides.com/"><strong>MCM Bags Sale</strong></a>, after decades of ups, <a href="http://www.northsclearance.com/"><strong>North Clearance Outlet Online</strong></a>, and downs in the past, <a href="http://www.barbour-jacketsoutlet.com/"><strong>Barbour Jackets Outlet</strong></a>, I have not found traces, <a href="http://www.guccishoes-factorys.net/"><strong>Gucci Factory Outlet</strong></a>, what I want, <a href="http://www.coachxfactory.com/"><strong>Coach Factory</strong></a>, only new home yard planted, <a href="http://www.canada-gooser.com/"><strong>Canada Goose Outlet</strong></a>, landscape tree Rui Lei, <a href="http://www.cheaphollistersale.co.uk/"><strong>Hollister UK Shops</strong></a>, dew glistening, <a href="http://www.moncler-clearance.com/"><strong>Moncler Clearance</strong></a>, in the glow of the new green of spring.
Close (X)