Being efficient is the key. Efficiency is the value of
reducing wastage. It is not merely about doing things fast, often mistaken for
efficiency. Expediency and effectiveness are factors in this simple equation of
being efficient.
1) Planning and
organising
Where will your training take place? Proximity and ease of
access is critical. Will you be doing your core-strength workout at home, or at
the nearby fitness park? You can do a warm-up jog to the park, then do your
exact sets based on your prescribed menu of exercises. If riding, factor in
warm-up and cool-down time, so you are not late in your appointments,
thereafter. Today, as planned I did a 60-minute pool-run, and this evening a 105-minute ride/60-minute swim 'brick session'.
2) Specificity of
Sports
You can do one type of exercise, or a combination. Squeezing
in too much into one workout may be counter-productive. Our body responds
specifically to the type of activities we do. Type refers to any of the
platforms of fitness including flexibility, aerobic, anaerobic, strength,
power, agility or balance. For triathletes, you need to do 2-3 sessions of each
discipline depending on your next race. For maintenance, two sessions of each
discipline will be adequate to provide the ‘training effect’. It is akin to
musicians practising occasionally once they have mastered the chords/keys. Amplify
the workouts to three each before a half-Ironman or full one. Rule of guide:
one workout for endurance, one for strength, and one for race-pace. If you are
training exclusively for a marathon, you can still incorporate cross-training. That
is why I run only three times a week, and I rarely exceed 40-45K in total
mileage. My base fitness allows me to train with less chance of injuries, and I
enjoy integrated fitness from my swimming and riding.
3) Stay focused on
your goals
What is your intention of training? Is it to complete a
race, earn a personal best time, to maintain basic fitness, weight-management, or
to enjoy more vitality and vigor? Every session, however long or short must
serve its purpose. You must also inject a modicum of commitment to completing
the sessions you set out to do. Excuses are easy to formulate, however when
they accumulate can/will impair your progression. There is no reason you cannot
achieve more, with less (more concerted, focused and scientific approaches)
sessions (total hours). Even a short 30-minute home-workout can comprise
proprioception (balance) work, core-development, muscular strength, flexibility
and anaerobic/power work.
Leadership Lessons:
How do you organize your life? How much planning and preparation goes into your
day and week? How efficient can you be at both your profession and pastime? How
do you pack more bang for your buck with your time? By the way, I wrote and published this piece in 25 minutes after helping a friend remove her pedals from a road-bike.
No comments:
Post a Comment