Your Best Season Ever - Part Three

Summary

This 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

00:00

🚴‍♂️ 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.

05:03

🏆 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.

Keywords

💡Season

In the context of the video, 'season' refers to a period of time dedicated to a specific sport or training regimen. It is a structured cycle where an athlete prepares, competes, and recovers. The script mentions 'end of a good season,' indicating the culmination of a successful period of training and competition, which is a central theme of the video as it discusses how athletes should reflect on their performance and prepare for the next season.

💡Memories

The term 'memories' in the script is used to describe the recollections of an athlete's experiences throughout a season, particularly focusing on the high points such as great race performances and key workouts. It is related to the theme as it highlights the importance of recognizing how our recollections of past successes can influence our approach to future training and competition.

💡Functional Threshold Power (FTP)

Functional Threshold Power, or FTP, is a measure of an athlete's cycling performance, indicating the maximum power they can sustain for an hour. In the script, the speaker uses their FTP as an example to illustrate the improvement in their cycling performance over the course of a season, which is a key point in discussing the progression and development of an athlete's capabilities.

💡Normalized Power

Normalized Power is a metric used in endurance sports, particularly cycling, to estimate an athlete's average power output over a period of time, adjusted for variations in intensity. The script refers to the speaker's normalized power during a triathlon to demonstrate the significant increase in their performance level from the beginning to the end of the season.

💡Training Log

A 'training log' is a record of an athlete's workouts, including details such as duration, intensity, and performance metrics. In the video, the speaker emphasizes the value of a training log in providing an accurate account of their progress and performance levels, which can help prevent misjudgment based on selective memories of peak performances.

💡Performance

The concept of 'performance' in the script refers to the outcomes and achievements of an athlete during competitions. It is a central theme as the speaker discusses the importance of focusing on achieving high levels of performance rather than just increasing training load, and how memories of past performances can shape an athlete's approach to future training.

💡Training Load

'Training Load' is the overall demand placed on an athlete's body during training, typically measured by the volume and intensity of workouts. The script mentions that as athletes advance, they should focus more on performance than just increasing training load, indicating a strategic approach to training that balances workload with the goal of optimizing performance.

💡Off-Season

The 'off-season' is a period when an athlete reduces their training intensity to allow for recovery and preparation for the next competitive season. The speaker reflects on their mistake of not having a proper off-season, which is a key point in the discussion about the importance of rest and recovery in an athlete's long-term development.

💡Mojo

In the context of the script, 'mojo' refers to an athlete's motivation, energy, and enthusiasm for training and competition. The speaker talks about building up their 'mojo' during low periods, which is essential for the subsequent peak performance, illustrating the psychological aspect of athletic preparation.

💡Peak Performance

'Peak Performance' is the optimal level of performance an athlete can achieve, often occurring at specific times such as during important competitions. The script discusses the importance of allowing for periods of lower intensity training to build up to these peak moments, which is a critical strategy for achieving breakthrough performances.

💡Pyramid Training

The concept of 'pyramid training' refers to a training structure where the base consists of a large volume of easy, consistent workouts, with more intense sessions forming the narrower upper part of the pyramid. The script mentions this concept to illustrate the importance of a broad base of easy training in supporting the more specific, intense workouts that lead to improved performance.

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