Before you get started:
1) Make sure you completed last weeks
Training Journal. If you have not, stop what
you are doing and finish it now.
Remember to record the following in your
journal:
-
- Your goals (Go
here to
learn how to develop short, intermediate
and "dream" goals.)
-
- Everything you eat along with their
calorie and protein content.
Here's
a great place to figure out how many
calories and how much protein you are
eating. Just type your item into the
search box and it will bring up the
stats.
-
- Check off how sore you are and how
fatigued you are.
-
- In the comments section or your
Training Journal, you may want
to record anything you feel might be
important such as wind speed (when
you've skated outdoors), temperature,
humidity... how long you slept last
night, etc... You'll also record
performance times here.
Next, copy over last weeks Training Journal,
change the dates and use it for week 2. If
it's easier for you to just download another
copy of the Training Journal, download it
from
here.
(Excel format) If you do not have Excel you
can preview a page from the Daily Journal
here. Simply copy the information into
another format or you can hand write the
daily information down manually in a tablet.
Record these every Monday only
- do not measure and record these every day.
2)
Do not weigh yourself this Monday!
You will weigh in and record your weight
every 2 weeks only. I know you might be
anxious to see what your weight is but be
patient... you'll find out next week.
3) We will not make any adjustments to your
diet this week. We will wait until next week
to see what your results are before we
suggest any changes.
4) This week you will skate either a 50 mile
or 25 mile outdoor block. Depending upon
which program you are following, you will
have either 25 or 50 miles of outdoor
skating added to the training program this
week. Concentrate on technique during these
"outdoor blocks." Here are some things to
concentrate on:
- Bend over at the knees and lean back on
your skates. (Click
here to
learn more about technique.)
- Look ahead, not down.
- Shift your weight from side to side as you
skate... far enough to create a double push,
skating on the inside and outside edges of
your skate wheels.
- Keep your skates as low to the ground as
possible when striding. Remember, when a
skate is off the ground you are exerting no
forward momentum. Find that balance between
stride, weight shifting and skate placement.
Practice at differing stride lengths,
swaying from side to side, etc... find that
"sweet spot" that enables you to exert the
least amount of energy while creating the
greatest amount of speed.
Two of your short-term goals this week need
to be:
A) To find that "sweet spot" that enables
you to exert the least amount of energy
while creating the greatest amount of speed.
B) To relax and make outdoor skating
"comfortable."
5) Make sure you consume enough Accelerade
or Cytomax this week to ensure proper
recovery. You are adding up to 50 miles of
outdoor skating... if you do not counter
balance your fluid loss with a proportionate
amount of "recovery" drink intake, you will
not recover adequately.
6) The first 3 weeks of training have
prepared you for the additional outdoor
miles this week. As long as you maintain
your diet, increase your fluid intake, and
get the suggested 7-9 hours of sleep every
night, you will make it through the week
with minimal soreness and fatigue. It's
important that you get comfortable with the
mileage... you will have a 100-mile block
within the first 8 weeks of training!
Coach Steve
