한국 안산의 비즈니스 이벤트 및 컨퍼런스
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I have a confession to make. In the past, she often didn’t work as hard as he could when he trained. I backed up momentarily during a race, slowed down at a light that was still green, or trailed behind another cyclist for a couple of miles to enjoy the free ride drafting provides. Now these are not sins that will condemn me to eternal damnation, but as someone with limited time to train, I can’t afford to waste my time by not giving 100%. So I promised myself that I would always make the most of every minute of every workout.
Realistically, most people aren’t concerned with preparing for races or achieving their personal best each week. Most of us just want to get a little fitter and fitter. The one unifying factor is that none of us have much time to exercise around our increasingly hectic work, social, and family commitments. That’s why it makes sense to treat each training session as if it were an Olympic final.
Here are some of the ways I try to increase the value of my workouts:
Track your progress:
I run at least three times a week and use Nike+ GPS to track my speed and distance as I run. To make sure I’m not slacking off and to minimize any chance of inertia, I always decide on an average speed or split time that I want to stick to, and use Nike+ audio feedback to stay on target. I’ve found that since I started doing this, as obsessive as it sounds, my average running speed has increased, and I regularly run faster each distance I run up to a half marathon. As a pretty competitive guy, I often find myself pushing a lot harder towards the end of my races to beat a previous best record or get ahead of the target. If you don’t have or don’t wear Nike+, you can do something as simple as take note of the time it takes you to reach certain waypoints on your regular running routes and try to match or beat this every time you hit the road.
Don’t let someone else do the work for you:
Every cyclist has used a riding buddy as a rolling windbreaker at one point or another. Drawing close to another rider can mean you use about 30% less energy/power than if you were riding solo into the wind. While avoiding a brutal headwind can be a wonderful experience, especially on a long ride, if you’re not actually racing, you’re just ripping yourself off. When I train alone, I try to treat each race as if it were an individual time trial. I imagine the people in front of me are other competitors in a triathlon and I resist the urge to recruit them no matter how knackered I feel. I have been riding regularly for a few years and found that my average speed had plateaued. I eventually figured that out because I was pedaling smoothly behind other riders for about half of each ride I was on. Since I started riding solo, my average speed in a triathlon has increased by 12-15%. Not much when you see it written down, but a big difference when you consider the time savings in a long course triathlon. The added strength and stamina in the legs has also helped my running leg a lot.
Imagine you are in a race:
I run a couple of times a week with one of the guys from my office, and he has often laughed at my over-the-top competitiveness. We run The Tan before work and I have a very real aversion to people passing me while I’m running. If someone passes me I invariably find myself raising my cadence and trying to catch them and pass them again. Much to the amusement of Tim, who just shakes his head at my ego. I also like to imagine that the runners ahead of me are competitors in an imaginary race, and I strive to attract them before we reach an equally imaginary finish line. As I write this, I realize how silly this all is, but I think this type of internal competition is a great way to increase the intensity of a workout. When I look at my race times, I can always tell when I have tried to “beat” some unknown runner and I have no doubt that “racing” has greatly helped my fitness. It also helps prepare me to push myself harder in the last few kilometers of a race to pass as many people as possible. If you can finish strong, you’ll be surprised how many spots you can pick up in the last few miles as others start to tire.
Now I know this training approach will only appeal to certain people, but using these tips can add some much-needed energy to a training session and help take your mind off the pain you’re feeling. If you’re short on time, train during your lunch hour, or find your training plateauing, try this.
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