GET YOUR TRAINING BACK ON TRACK

Hit a mid-season lull and struggling to stick to your goals? Training being derailed by constant curveballs? You’re not alone! Multi-world-champs-winning athlete Spencer Smith has the solutions to ensure you stay strong and focused to the 2018 finish line

Iwas going to start this article with an inspirational quote about how planning for success is vital, and in some regards it absolutely is. But what happens when the best-laid plans get altered, or, in some cases, dashed completely?

Throughout the season it’s rare that everything goes exactly to plan. I was an athlete that thrived on planning my season. It was extremely motivating to have these lofty goals set before me as the dark winter nights dragged on relentlessly, and yet very rarely did my season happen quite as smoothly as putting pen to paper. What I’ve learned from experience is that a plan, overview, target, ‘A’ race – dress it up as you wish – is absolutely necessary, but the need to be flexible within that big picture is just as important.

Without getting too dramatic, life gets in the way sometimes, whether it be family commitments, health, work, injuries – the number of different curveballs that can strike you during the race season is numerous. What’s more important is firstly to address them, not just sweep them under the carpet. Secondly, find the best solution to address the problem. And thirdly, implement a plan. So let’s dive into a few of these curveballs and address them head-on. Because with over 20 years of racing as a professional, I’ve had more than my fair share!

MANAGING EXPECTATIONS

With the payment made and the race date set in stone, it’s difficult not to get carried away right off the bat. I think most athletes should, and do need some lofty goals, but as a coach, I draw the line when expectation doesn’t meet reality.

When athletes come to me and start saying what they want to do, I listen. Then after they’ve finished giving me the race of their dreams, my simple response is: ‘Well, the body will guide us.’ Regardless of the race, you want to hit top-form during it, so the importance of picking a realistic goal and then executing an equally realistic plan is critical. Every athlete is slightly different, some choosing to race more to gain form, while others prefer to race sparingly. Whatever racing path you set, the need to keep an open mind during the season is key. Sometimes things change, and although we may like to think of ourselves as superhuman, sometimes we break down.

The key to a successful season is not only consistency but also flexibility. Expectations should be tweaked, and by listening to our body (yes, even more important than looking at our training tools) we can stay/get back on track.

The need to have a little wiggle room is no less important during the race itself. On many an occasion, I’ve been in a race and things haven’t been going to plan. But whether it be physical, mechanical or even psychological, I always wanted to get something from every race. A wise coach once told me: ‘We get far more from a poor performance than we do a great one.’ Although difficult to accept you’re not having your greatest day, the importance of salvaging something from it is paramount. I always tried (not always successfully) not to make any rash decisions directly after a subpar performance. A knee-jerk reaction to a disappointing day is normal. I would, however, suggest sleeping on any decisions for a few days and write down all the negatives/positives you garnered from the race. We should learn from our mistakes… and everyone makes them.

INJURY PREVENTION

An injury is probably the biggest inhibitor to a smooth successful season. The list of reasons why athletes become injured are lengthy, so I’m going to try and break this section into some of the main culprits and methods to keep you trucking along.

Strength and core: We’re now seeing more and more athletes treating S&C work with as much importance as their swim, bike and run within their training schedule. Having not only a strong midsection but also, hips and gluteus, improves stability, balance and posturecontrol. The importance of reinforcing our pelvis, abs, hips and lower back is that it allows the athlete to get the most out of their body (head to 220tri.com for a few of my favourite exercises).

“The key to a successful season is not only consistency but also flexibility. And by listening to our body we can stay/get back on track”

Recovery: A training schedule that neglects to factor in recovery is worth very little. The importance of recovery cannot be stressed enough. Recovery for me was a complete day off, once a week, which consistently occurred on a Monday, after a hard weekend. It kept me motivated and excited, hungry to get back to work on Tuesday. Other vital forms of recovery and rejuvenation (R&R ) that should be placed into the weekly/daily routine include:

01 Sleep Make sure the body is getting enough good quality sleep, consistently, so that the body is able to soak in all the training and ready itself for the next day. Everything just seems a little more positive and achievable after a good night’s sleep!

02 Massage Often seen as a luxury but still very important. Other methods to keep the body functioning daily are using foam rollers, TENS unit, compression socks (posttraining), and although, like the socks, a little debatable in their effectiveness, ice baths. Once a session is complete, it’s all about getting ready for the next one. Consistency once again is the goal.

03 Nutrition We ask a lot of our body and in return we need to replenish. But without a clean diet to fuel our body, we’re asking the engine room to run off fumes. Listen to the body, it’s often telling us exactly what it wants and needs.

04 Stretching & Form Drills Many athletes neglect to warm up sufficiently, too often starting each session way too fast. The importance of giving your body a chance to wake up slowly is critical and can be a smart way to avoid injuries. From my experience, the run is the biggest culprit. To prevent this, start the first 10mins at a slow jog then incorporate some dynamic stretches and form drills (again see online for my favourites) before commencing your run. Placing these stretches/drills into your schedule at least twice a week is a must.