Your Best Season Ever - Part Three
Summary
TLDRThis video script discusses the importance of perspective and memory in athletes' training cycles. It emphasizes the need to recognize and let go of past performance levels to avoid being misled by peak memories. The speaker shares personal experiences, highlighting the significance of a balanced training approach, including easy workouts that form the base of athletic performance. The script also touches on the necessity of proper off-season periods to build up 'mojo' and prepare for future breakthroughs, cautioning against the common mistake of trying to maintain fitness levels at the expense of rest and recovery.
Takeaways
- 🏆 The end of a good season is marked by memorable high-performance moments, not the struggles or lower points during training.
- 📈 Athletes should aim for a transformation in performance level across the season, as illustrated by the increase in functional threshold power from 250 watts to a sustained 250 watts over 4 hours and 45 minutes.
- 🔍 The importance of a training log is emphasized for tracking progress and providing a realistic view of one's performance capabilities, especially during the off-season.
- 🧠 Awareness of the selective memory effect where athletes tend to remember the highs and forget the lows is crucial for maintaining a balanced perspective on training and performance.
- 🚴♂️ The necessity of easy training sessions as a foundation for the pyramid of training, supporting the more intense workouts that are more readily remembered.
- 🔄 The realization that as an athlete progresses, the focus should shift more towards performance rather than just the volume of training load.
- 💡 The reminder that sometimes reducing training load can help concentrate on performance components that lead to race success.
- 🔄 The common mistake of not taking a proper off-season and rushing back into training, which can hinder reaching peak performance.
- 🌱 The advice for athletes to go through periods of lower intensity to build up 'mojo' and not constantly challenge themselves, which is essential for ultimate breakthroughs.
- 📉 Understanding the need to shed fatigue and let go of peak performance memories to avoid being misled in the subsequent season's training.
- 🛠️ The emphasis on preparing for the critical training window before a major competition, ensuring physical and mental readiness, rather than maintaining an intense training load year-round.
Q & A
What is the main focus of this video script?
-The main focus of this video script is discussing the athlete's experience and mindset at the end of a successful season, the importance of remembering both the highs and lows, and the necessity of a proper off-season to prepare for future peak performances.
What does the speaker mean by 'functional threshold power'?
-Functional threshold power (FTP) is an estimate of the average power a cyclist can sustain for an hour at sea level. In the script, the speaker uses it to illustrate their improvement from the start to the end of the season.
How does the speaker describe the importance of easy training in the overall training pyramid?
-The speaker emphasizes that easy training forms the base of the training pyramid, providing consistent volume that supports the more intense workouts. It's crucial but often not remembered as vividly as the challenging sessions.
What is the 'blue line' mentioned in the script, and what does it represent?
-The 'blue line' is a metaphor used by the speaker to represent the load or volume of training. It's not the ultimate goal but a means to achieve performance levels.
Why does the speaker suggest that an athlete's memories of peak performance might mislead them?
-The speaker suggests that memories of peak performance might mislead athletes because they tend to forget the hard work and easy training that led to those peaks, and instead focus on the high points, which can lead to unrealistic expectations in the next season.
What is the role of a training log according to the speaker?
-A training log is valuable as it provides a record of an athlete's performance over time, allowing them to reflect on their progress and typical performance levels, which can help in setting realistic goals and expectations.
What mistake did the speaker admit to making as an elite athlete?
-The speaker admitted to not applying the principles of shedding fatigue and not having a proper off-season, leading to a lack of patience and an eagerness to return to race shape quickly, which can hinder long-term performance.
What does the speaker suggest is the number one mistake made by elite athletes?
-The speaker suggests that the number one mistake made by elite athletes is not shedding the fatigue from a breakthrough season and not allowing themselves to come down to a lower performance level during the off-season.
What is the significance of the off-season according to the speaker?
-The off-season is significant as it allows athletes to shed fatigue, rebuild their 'mojo', and prepare for future peak performances without the pressure of immediate competition.
How does the speaker describe the process of returning to training after an off-season?
-The speaker describes the process as starting with a period of light activity to keep the body moving and life in order, followed by a return to moderate, balanced training to ensure health and readiness for more intense training periods.
What advice does the speaker give regarding the preparation for the next competitive season?
-The speaker advises focusing on preparing life and body, ensuring the immune system and 'mojo' are ready for the intense training period leading up to the competitive season, rather than pushing for continuous high performance during the off-season.
Outlines
🚴♂️ Reflecting on Athletic Progress and Training Mindset
The speaker begins by setting the context for discussing the transition into a new season and the importance of reflecting on past successes. They emphasize the significance of how an athlete's memories of a 'good season' can shape their mindset, focusing on the high points such as race performance and key workouts rather than the struggles. The speaker shares their personal experience, highlighting a transformation in their functional threshold power from 250 watts at the start of the season to the same power sustained for nearly five hours at the end. They caution against the potential for these positive memories to mislead future training and advocate for the use of a training log to maintain a realistic perspective on progress. The speaker also touches on the balance between training load and performance, suggesting that sometimes reducing load can enhance performance. They conclude by advising athletes not to be overly fixated on maintaining fitness levels and to embrace periods of lower intensity to build up for future breakthroughs.
🏆 Overcoming the Desire to Hold onto Fitness
In the second paragraph, the speaker addresses the common challenge faced by high-level athletes to resist the temptation to maintain their current fitness levels and the eagerness to compete immediately after a successful season. They share their own experience in France, where they excelled in a race and felt the urge to continue that momentum. However, the speaker advises that the focus should be on preparing for the upcoming season by establishing a solid foundation during the off-season. They stress the importance of not pushing too hard during the off-season, which can lead to fatigue and potential burnout. The speaker suggests a balanced approach to training that includes lighter workouts and strength sessions to keep the body active without overexertion. The goal is to ensure that the athlete's life is in order and that they are ready, both physically and mentally, for the next competitive season. The speaker encourages athletes to recognize and manage these feelings, using their experience and mistakes as a guide.
Mindmap
Keywords
💡Season
💡Memories
💡Functional Threshold Power (FTP)
💡Normalized Power
💡Training Log
💡Performance
💡Training Load
💡Off-Season
💡Mojo
💡Peak Performance
💡Pyramid Training
Highlights
The importance of reflecting on the end of a season and how it shapes our memories and future training.
Memories of high fitness levels and great race performances are what we tend to remember, not the struggles.
The concept of functional threshold power and its transformation throughout the season.
The psychological aspect of not remembering despair during training and the role of a training log.
The value of a training log in providing an accurate account of performance levels throughout the year.
The potential mislead of relying on peak performance memories for future training planning.
The distinction between focusing on performance versus training load for athletes.
The necessity of shedding fatigue and memories of peak performance to prepare for the next season.
The role of easy training in building a foundation for more intense workouts.
The common mistake of not taking proper time off and the consequences of rushing back into training.
The need for patience and a balanced approach to returning to training after a high-performance season.
The concept of a 'pyramid' training structure with consistent easy volume supporting the base.
The personal experience and mistakes shared by the speaker regarding training and recovery.
The advice on not holding onto fitness and allowing for natural fluctuations in performance levels.
The strategy of preparing for a peak performance period by focusing on life and body readiness.
The speaker's emphasis on the importance of not pushing through difficult off-seasons and the need for proper rest.
Encouragement to recognize and learn from the feelings of reluctance to let performance levels drop.
A call to action for subscribers to explore the archives for more insights and advice on athletic performance.
Transcripts
welcome back this is part three of your
best season ever so let's talk about
what happens before we actually get into
the season as well as how we're each
going to feel at the end of a great
season so that end of the season is
fresh in my mind right now so let's kick
off with that we slide me out of the way
here so what is it like when we get to
the end of a good season what are our
memories like well we're going to
remember a great race performance and
we're going to remember our key
workouts and we're going to remember
being at a very high level of fitness
and what I mean by that let me give you
some context so at the beginning of my
season in the winter my functional
threshold power on the bike was about
250 watts and that was estimated I
didn't have the Mojo to try and hold 250
Watts for an hour I just did lactate
testing and I estimated it now the last
event the AL to as Triathlon that I did
my normalized power for 4 hours and 45
minutes on the bike was about 250 Watts
so it was a whole different level maybe
two different levels uh better than what
I was able to do at the beginning of the
year that transformation happened across
the year now intellectually I can tell
tell myself oh yeah I can remember what
it was like in November and December the
despair I felt because I I felt like my
bike had fallen so far uh compared to
where it was at the end of the prior
summer but the reality is I won't
remember that what I'm going to remember
going into next season are the highs of
right now so these memories and you need
to be aware of that they can really Lead
You astray and this is where a training
log can be very valuable because you
will know and you can go back to the log
and you can see what your typical winter
performance is and then you can also
look at the log and you can give
yourself Comfort well if I just play my
cards right I'm going to be able to get
back to that level and perhaps I might
be able to get to a slightly higher
level but I want you to remember
something it's not necessarily pushing
the blue line up you want to get back to
a performance level a halfday
performance or a full performance level
so the the Blue Line itself this load is
not really what it's all about now the
higher you get as an athlete you need to
remember that more and more it's
ultimately about performance not load
and you may find that you need to give
away some load so that you can focus on
the components of your performance that
are going to generate these race
performances for you so don't get too
caught up in that okay so that's the
mindset so I used to have to give my
very motivated athletes a reminder that
they did a lot more easy training than
they can remember because that easy
training Falls away we don't remember it
we remember the the big sessions the
fast sessions and the challenging
sessions but they are all underpinned
remember that wide pyramid I talked
about by a lot of consistent easy volume
which is supporting the entire
pyramid now as you the number one
mistake I made as an elite was not
applying what I just explained to you
and seeking to hold on to Fitness so I
didn't do a proper off seon and I wasn't
patient when I came back I was in a
hurry to get back to race shape so I
could go turn up places stroke my ego
win races and trophies and things like
that but if ultimately you're about
having these breakthrough performances
basically peaking a true Peak close to
your ultimate potential every one or two
years or in some cases every four years
for some of our very best athletes you
need to go through these fow periods
these low periods where you're building
up your mojo and you're not really
challenging yourself so remember that as
well so what's that look like well
before we even got on this chart I had a
month where my week was two swims two
bikes two runs one or or two strength
sessions all pretty mellow just keep the
body moving get my life in order and
then come back into training but back
into training at a moderate balanced
level just getting myself healthy
keeping my life in order and that's what
that kind of stable line is showing you
so two things there so we're talking
about shedding the fatigue from a
breakthrough season and in some ways
shedding those memories and not letting
our memories of Peak Performance mislead
us when we get back into the subsequent
season really hard to do uh when you're
at a high level you're going to be
tempted I can feel it now it's like you
know I went to France I had a blast I
RAC well against the competition who's
next what's next well next is a year
away from me it's like next July and
what I need to do is start putting the
pieces in place so that I can do the
training in you know that window that 4
to 11 weeks before July window that'll
really boost myself that ramp again and
everything else is about preparing that
preparing my life and my body and making
sure that my immune system and my mojo
is ready to go when I need it not trying
to kind of have a really difficult fall
or winter season for myself so I hope
you benefit from that from my experience
and my mistakes and I hope you will
recognize these feelings when they
appear they appear in all athletes this
desire to hold on to Fitness and this
reluctance to let ourselves come down
lots more in the archives hit the
Subscribe button have a look around and
I'll see you next time thanks for
listening
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