Ryan Sandes, South African off-roader, SUUNTO ambassador, ranked fourth in the UTWT points this year. He often trained on the famous table, launched the Table Mountain FKT speed climbing plan, 6.5 kilometers climbed 1050 meters, with 1 hour and 3 minutes.
Ryan got glandular fever (an acute infectious disease) in 2014. Although he needs a one-year recovery period, he still trains and participates as usual. He only realizes that this is not right until he reaches the extreme point of the body. It is a way to retreat. In the evaluation of endurance athletes, he said that most of the players are tenacious and tough, but sometimes they are too focused on achieving goals, but they ignore the physical feelings. Balance training is very important.
"For cross-country runners and endurance athletes, arduous training has become a habit. Weekly preparations make you feel bad sometimes, and you may see that everything is dark. This shows that you are already in the darkness of overtraining. In fact, you shouldn't be. You have to learn how to use different tools to balance your training."
Training plan
Everything starts with a plan, otherwise it is hard to call it training. A necessary training plan contains some key elements. Set the time, distance, pace of goal, practice makes perfect, through practice can make progress, and improve their own standards.
"If it doesn't feel very comfortable this week, try reducing it. If you think it's good, then you can add something more. Remember that the training plan is just a reference. Learn to listen to your inner voice."
2. Flexible training
Training cycles and feelings are important, and training programs need to be adjusted. The flexible training method is to change ideas. “A lot of endurance players have pushed themselves too tight and set too high a target. For example, if you insist on training 15 hours a week for three consecutive months, you will feel lazy if you don’t have enough time, but in fact their body may not be able to adapt. With this kind of high-intensity training, they need a little time to recover."
Add some warm-up exercises before running to make your body more flexible. "Every time I run, I will spend 10 to 15 minutes for physical flexibility training. Even if I have only two or three minutes to run, I can try it. I can unilateral bridge, bear climbing, climbing, lunge, walking, ABC skill, etc. ."
3. Track training
MOVESCOUNT records the results of each running, cycling, and swimming session. After a period of review, you can see which projects have progressed and which have yet to be improved. Understand the changes in the performance of different sports, and adhere to training to improve the level.
4. Record the feeling of training
Feeling is the size of the analysis to determine the training situation. Ryan simply records the feeling at the moment after the training and evaluates the intensity of the training to track the training progress. Although this assessment was somewhat subjective, it faithfully recorded the feelings of the time.
As time goes by, this sensory trend is also an indicator of changes in physical conditions. If you feel that the trend is starting to fall, but the training load does not increase, feeling tired may require proper rest.
5. Priority recovery after continuous strength
"Continuous progress in the game has paid a lot of money behind. A lot of training and high physical load means that we need to focus on recovery. If this week's training is too difficult, then I will not do much more. Other things, relax your feet, rest well, and stop running on the road."
Avoiding overloading ensures that the optimal training level is maintained during the achievement of the goals. MOVESCOUNT can monitor the weekly, monthly and yearly training load trends and understand the pressure exerted by the team's body at different times. Ideally, the load trend should change, allowing the body to rest between high-intensity exercises.
6. Get guidance
As the saying goes, the authorities are obsessed with bystanders. Sometimes the coach can better understand your status. "You may feel terrible after a period of hard training. If someone happens to know your state at this time and you know that you have been depressed for the past few days, he would suggest that you spend two days to rest. No coaching You can't objectively understand the state of your body while you are instructed. If you continue to train you will only make you fall into the devil."
7. Training recovery
Recovery is more important than training. After training you need to ensure adequate sleep and rest. “Our legs are like car tires, but we also need regular maintenance. Just like you have a Porsche, but if the wheels are not coordinated, you can't do it well.â€
Balance is not an abandonment, nor is it favoritism but a more wise and progressive measure. When you have a sense of balance, your training will be more comfortable.
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