TAG | boot camp
In order to improve my athletes performance I need to compare how they did, with how they are doing. It all comes down to distance and time. How fast can they run 10 miles, row a 5K, swim, bike, ski etc… The right tools are important, and they can’t be found at a health club or an outdoor boot camp.
Step 1 – Strength Training
If you want to improve your longevity in the sport, you must include weekly Olympic Strength Training. Barbell Deadlifts, Squats, and Lunges will keep your bones, joints, muscles, and connective tissue strong and durable for years to come.
Olympic lifting is also a good stimulus for developing power. Lifting lighter weights at max velocity will quickly translate into faster mile times.
Step 2 – Mileage
Whatever your sport, you need a computer to track your real time splits. A GPS watch is highly recommended. It’s the most accurate, and doesn’t require calibration. We recommend The Garmin Forerunner, it’s relatively inexpensive and very durable. Their web software is amazing. You can track speed, distance, pace, heart rate, and elevation. All important data, necessary to measure your improvement.
Step 3 – Pacing
I’ve found the best tools for teaching pacing to beginners is pairing the Concept2 Rower with our RowPro Software. It gives me real time data on my athlete’s distance, speed, pace, and heart rate. It graphs your split times so I can see if you paced evenly, or cycle through pushing too hard and falling off. Mastering pacing will make a world of difference on race day.
Step – 4 Race Day
Your official race time is the ultimate indicator. If you perform well on race day, that says you did things right. Make sure not to blow months of hard work. Rest up and listen to your body in the weeks leading up to your race. Scale back your training, especially if you feel worn down, or developed pain.
boot camp · Health Club · pacing · Running · strength training · Training