Category Archives: Getting fit

What you need to know about staying hydrated!

We have all heard the importance of hydration. We have all been told how important it is to stay hydrated in order to perform optimally. Advice surrounding hydration always seems extremely generic. Why is hydration so important and how should we actually hydrate? Very seldom is this discussed with athletes.

Hydration is important as water is involved in almost every bodily function. When the body functions optimally it can perform optimally. If it is not functioning well then any stress applied to it is magnified. That is the short explanation as to why we should hydrate. Most will understand basic biology and the concept of osmosis. Solutes and water diffuse across a membrane from areas of high concentration to areas of low concentration. In regard to the body we have many forms of these membranes, the simplest being the membrane which surrounds all cells. Water is needed for many cell activities including cell metabolism, without which a cell would cease to function. The science behind cell metabolism is fascinating in itself but not all that practical for the majority of athletes.

For endurance athletes cardiac output is a critical factor. This is a product of heart rate and stroke volume (Blood volume ejected from the heart with each beat). Blood is mostly made up of water. In cases of dehydration blood plasma volume is reduced as water is excreted through sweating etc. Water and its role during sweating is the most effective element in heat management. If our plasma volume reduces there is reduction in overall blood volume as red cells become more concentrated in less plasma. This results in the heart having to work harder to pump enough blood around the body. This increase in workload is pointless additional stress for the body. It is purely a mechanistic result of water loss from the blood. It will cause a reduction in cardiovascular capacity and overall work capacity. Similar effects occur at altitude in an effort to combat reduction in oxygen pressure in the ambient air. The body increases hormones which excrete water to concentrate the blood, as less oxygen is being absorbed into the blood with the reduction in pressure.

The stomach is a key organ in the process of hydrating. Water is one of the few substances that can be absorbed by the lining of the stomach. In saying that water is also essential downstream in the small intestine for the absorption of other compounds ie. salts, sugars and amino acids. If we take in a lot of these compounds water must accompany them as a buffer in order for them to be absorbed. This is important when we look at things like sports drinks. These drinks often have high concentration of sugars and in some cases salt. This can be problematic for the rate of absorption of water. Athletes often complain of a feeling of fluid in the stomach after drinking large quantities of these drinks. That is exactly the case. Water must follow these compounds into the small intestine.

What this means is that water on its own is often absorbed faster than a sports drink. For short term exercise plain water is a better choice for rapid hydration. During longer bouts of exercise and in hot conditions many minerals and salts are lost from the body. The loss of minerals, salts and the consumption of glucose will have a significant impact on muscular and cognitive performance. In addition there is a change in osmotic gradients. This change may hinder the absorption of water. Drinking large amounts of plain water over long durations may cause potential hyponatremia (low sodium levels).

In many cases the advice given for monitoring hydration status involves examining the colour of our urine. Dark urine signifies dehydration. Lighter colored urine signifies good hydration. The concern here is that if one drinks lots of water without replacing salts and minerals, water will have problems being absorbed if salt levels are low. It can lead one into a false sense of being properly hydrated.

 

Hydration is critical to performance and must be a part of your routine.

An athlete must consider the circumstances. Short bouts of exercise, an hour long for example will not deplete salts and therefore plain water is a good choice. For bouts much longer and/or in heat, a marathon or long day hiking for example, a hydration formula is essential. By replacing salts and other compounds we can maintain a better level of hydration as well as providing essential compounds to cell function. In addition many compounds such as salt absorb better with sugars. A hydration formula should not just contain salt for this reason. Amino acids also help with salt absorption. If one uses a formula containing these other compounds they have the added benefit of replacing glucose for energy metabolism as well as reducing cell damage and aiding in recovery.

There are many commercially available sports drinks and formulas. Some are better than others. In many cases some popular brands are driven as much by taste as they are function. Many are too highly concentrated with sugar. In these cases they would be better if watered down. The level of solute concentration should reflect the conditions but in most cases weaker concentrations are less problematic. Less obvious, effective choices for hydration are targeted for a more clinical setting. Dioralyte and Pedialyte are specifically formulated for hydration without all the extras that you may find in some commercial sports drinks. One can also make a pretty decent homemade formula using natural ingredients. Water, salt and honey can form an excellent and simple hydration formula. Adding a little glutamine to the mix will also tick the box for amino acid presence.

 

Many great options but often designed for taste preference rather than hydration needs

A favorite of ours is the following. It has been tried and tested with excellent results.

1 litre of water

6 teaspoons of honey or maple syrup

½ teaspoon of table salt

 

In terms of timing it is important to constantly manage hydration. This means consuming fluids before, during and after exercise in accordance to the environment and type of exercise. Something to note is the effect of dehydration on digestion. Often athletes prioritize eating over rehydrating. In the case of multi day events this is not the best strategy. Poor hydration can lead to poor digestion and slow the process of refueling quite dramatically. Gastrointestinal stress can lead to poor sleep and other issues which have disastrous effect on performance. In the case of cutting weight for sport, water cutting is a popular method. An individual will purposely dehydration themselves in order to reduce overall bodyweight. After weighing in, if one does not rehydrate first it can be very difficult to consume food and digest properly before competition. Often a hydration formula and efficient hydration strategy will have greater benefits than eating after a weigh in. With that in mind hydration should always be priority number one. With added glucose it may also be a fast way to restore glycogen so it is beneficial in multiple ways.

Athletes need to be practical and efficient with every aspect of their performance that they can control. Hydration is extremely important but rarely discussed in practical terms. When one considers the circumstances and has some understanding of the process one can manage the situation much more effectively. That very much applies to hydration. A little bit of thought and practice with hydration strategies can make performance more consistent and training more effective.

 

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The wonders of low intensity running.

Heavy athletes tend to hate running. It takes its toll on the joints and tends to feel like hell to complete. It is not comfortable and it certainly isn’t enjoyable for most. Recently I read 80/20 by Matt Fitzgerald. It focuses on using low intensity running for the base of a runner’s training. The concept is not new but is firmly supported in scientific literature and anecdotal evidence. It made me wonder if its concepts would apply for larger, non-runner athletes. I had seen similar concepts being used elsewhere for large powerlifters but had never really considered it a practical option beforehand. I tried it and can definitely say it worked amazingly well for improving overall fitness.

Humans by nature are task oriented individuals. We tend to want a result or some measure of how we complete a task. For running this generally revolves around a distance quantified by time. This is the mistake for many non-runners. If you are heavy you will more than likely be slow, in many cases embarrassingly slow. This can be the root of distaste for running. The thing to bear in mind is that absolute aerobic ability is often better in a larger athlete than a smaller one. They are not unfit or untrained, just hauling more load around. This means they will run slow even though they may actually be aerobically well trained. Take a prop forward for example. 130kg is a lot to move around for 80 mins and requires a massive aerobic engine. This does not get reflected once normalized to bodymass. If one can accept this then one can forget about how well or how fast they run, and focus on what matters, what they are running for.

Low intensity aerobic work is great for a number of things. In general it creates a number of extremely beneficial structural adaptations. Most of these relate to remodeling of the heart and vascular system but there are a number of other responses. In addition, low intensity work can improve fat metabolization and overall body composition, things which are nearly always concerns in a heavier athlete’s life. These are all positive but not the main points of the article. In addition it should be noted there are some aspects of low intensity work that are considered negative influences on power type sports. This was discussed in a previous article which can be found here https://hamiltonsport.com/2016/12/will-cardiovascular-training-kill-strength/. To summarize very briefly, low intensity work very rarely makes anyone slow if used appropriately.

Low intensity running in this case is running which is restricted by some measure of effort rather than speed. Heart rate or Rate of Perceived Exertion (RPE) both work well. Heart rate should be around the 70% of heart rate max point or an RPE about five out of ten. The speed is dictated by this, not the other way around. If these increase then slow down to a shuffle or walk if necessary.

So what makes low intensity running so wonderful? Firstly, aerobic conditioning always provides an excellent base for all athletes. Running is something which uses a large amount of muscle mass and definitely produces beneficial adaptations to aerobic capacity. Perhaps one overlooked aspect is the ability for it to teach an athlete to relax on their feet. By forcing yourself to run slower to meet heart rate one eventually learns to be more efficient with technique. While on a run the individual should focus on playing with style and stride to keep heart rate down. After a while one will learn to relax the upper body and breath nice and steadily so as to not waste effort. With some practice the ability to relax and settle into a run can be a very useful tool. It effectively allows an athlete to learn to recover while on the move, something which can drastically improve overall work capacity throughout competition.

Running slow and relaxed also saves the joints. When one becomes more efficient and fluid with style the wear and tear on joints is reduced. This will partly become a result of better technique from practice but slowing oneself down also reduces impact. By focusing on low intensity, one generally feels like things are less of a struggle and more enjoyable, making it more likely to repeat the session. Recovery from the session is also improved for the above reasons. The day after, aches and pains are very much reduced.

It should be noted that little of the above happens overnight. It will take weeks to become relaxed and efficient. The point is that limiting the session by factors other than speed makes the training more manageable, enjoyable and overall more effective. After some time, the interesting thing is athletes will run faster and faster without breaking the intensity limits. This happens quicker than many expect and after a while those who hate running can become quite good and really begin to enjoy it.

It will take time to be a comfortable runner. Being fast is not nearly as important as the process.

A lot of the above seems obvious. If one gets better and fitter at running one will be faster and enjoy it. There is no rocket science there. The point is if one shifts the focus it can really foster the training effect without creating issues that so many athletes experience when running. The slightest change in perspective can make a massive difference to the process. Heavy athletes are more susceptible to experiencing issues with running but the process should remain the same for all. There is a right way and a less effective way to approach things, in some cases a completely wrong way. In this case if running has never been something you or your athlete has used or enjoyed try shifting the approach and give low intensity running a try. With a bit of patience and diligence the benefits can be quite astonishing.

 

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Will cardiovascular training kill strength

One of the most poorly understood interactions in the sport and fitness world is that of cardiovascular training and strength levels. One of the most prevalent misconceptions is that cardiovascular training or “Cardio” will hinder or even reduce strength levels. In particular low intensity, high volume cardio has been touted as a strength killer.  Many will agree with this statement and anecdotally it seems to hold a lot of truth. Then we look at field athletes such as rugby players for example. Some have pretty impressive strength levels as well as excellent cardiovascular conditioning. How do they achieve this if the training methods counteract each other? In addition why do so many scientific studies with tight control and experimental design show conditioning to be improved alongside strength and power? There are similar misconceptions of strength in the endurance world. Endurance athletes believe strength training makes them slow and bulky.  How can so much confusion and mixed opinions exist in this.

 

The answer all comes down to one simple factor -Load! When we use the term load we are not referring to load as a weight, we refer to it as external stress. In this case the stress is training volume or overall training load. Typically cardiovascular training, especially the low intensity variety, is done in high volume to have effect.  Large volumes of training have high energy demands. These demands can be hard to meet nutritionally. In addition to this, large volumes of training can accumulate considerable microtrauma and damage to muscle cells. In practical terms there is an accumulation of fatigue.

 

If one wishes to increase or maintain strength levels one must train to the upper limits of one’s current ability. The neuromuscular system improves when its current capacity is placed under higher demands than it is capable of meeting. Over time and consistent stimulus it responds and adapts becoming more efficient. This is the basis of a strength program. Progressive overload is the simplest mechanism for adaptation.

 

An athlete must lift enough to elicit adaptation and increase strength.

An athlete must lift enough to elicit adaptation and increase strength.

When we train while fatigued it has obvious implications for what can be achieved. One will simply not be able to reach a level of intensity that would be considered maximal or required for any real stimulus. In short we cannot train hard enough to push our limits. With the result that the mechanism of progressive overload is never achieved as we remain well within our limits. Not being able to train maximally or at our upper limits will make it extremely difficult to see any improvements in absolute strength. In addition, prolonged periods of training in which we fail to reach intensity will result in detraining. If we don’t use it we lose it. We can lose strength as we don’t really get to the point where it is stressed.

 

Large volumes of cardio training take up a lot of time in our schedules. Larger volumes have been shown to be very effective in terms of improving cardiovascular conditioning. The issue is allowing enough time in a week to complete cardio, recover and then train strength. If it is not scheduled carefully there is bound to be latent fatigue when going into the subsequent training sessions. This is where issues arise and cardio begins to have a negative impact on overall training effectiveness.

 

Another argument is that physiologically the adaptations of cardio training counteract those of strength training. This is usually the argument used to explain why cardio kills strength. In reality the structural adaptations are largely defined by genetics. Smaller people tend to suit endurance sports just like larger individuals are suited to power type sports. Yes there is some influence of training but generally speaking we naturally sort into the sports we are suited to at a young age. Our size will influence our success in a given sport and there’s not much an individual can do about it. Larger people can be very well trained cardiovascularly but must move more mass and therefore tend to be slower as a result. Likewise smaller endurance athletes can be very strong pound for pound but will simply lack the mass to shift heavier weights. This is a major reason for weight categories in strength sports such as weightlifting.

Successful distance runners are physiologically suited for the sport. They have lighter rangier frames. Perfect for covering distance efficiently.

Successful distance runners are physiologically suited for the sport. They have lighter rangier frames. Perfect for covering distance efficiently.

 

In short genetically we are predisposed to certain characteristics which fool us into thinking the type of training we do is the reason for our abilities or weaknesses.  When looking at concurrent training the main factor that influences our improvements is fatigue. If training is carefully planned and one does not overtrain a capability or underecover from sessions, we can improve both simultaneously. Looking practically it is a lot easier to focus on one or the other but this is not always a possibility.

 

The point of the article is to highlight the fact that one can train strength and cardio simultaneously and see improvements in both. Strength can go unhindered and endurance can be improved with increases in strength. Poor understanding of the relationship between the two has led many individuals to neglect their conditioning in favor of strength or vice versa. When planning a training program one should consider the length of time it takes to recover from different training types. Progress will be ensured if one considers the differing timescales of recovery and appropriate training stimulus needed to promote adaptation. When this is accounted for concurrent improvements in both strength and cardiovascular conditioning are very achievable.

 

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The 2 building blocks of a successful program

As we enter the summer season many athletes will now also be entering an important training phase. For most team sports we enter the offseason and for other track and field athletes it is the beginning of competition season. In both cases this time of year is extremely important for athletes. An offseason can make or break many athletes. Often the pressure and excitement can distract athletes from the real goal. Progress is always key when it comes to training. Without progress there’s not much point training.

In terms of physical development progress comes in the form of adaptation. When we train, the body is placed under stress which we must adapt to if we want to survive it. Some adaptation takes more time than others and this must be factored in. For that reason most athletes tend to leave big goals for the offseason where they have time to work on things without needing to focus on competition. The two critical components to a training program are consistency and recovery. Both tend to be taken pretty lightly. Everyone plans to be consistent and most people think they recover, but what does that really look like on the ground?

Consistency is a word kicked around a lot by coaches and it always seems to come with a motivational talk paired with team commitment. No doubt they are also important but often they cloud the issue. When I think consistency I think frequency and volume. Is the athlete training enough to support adaptation towards their goal. In some cases this may mean training twice a day and in others maybe once or twice per week. If an athlete fails to complete the required frequency then he will lose his consistency. Not only in attendance but also in progress. This may be due to hectic schedules or motivation. Consistency is the driving force of adaptation and it must be explained in a more practical way. The frequency and volume of training must reflect the training goals. This doesn’t always mean training every available minute but this is often how it is interpreted.

Consistency also blends into recovery. Recovery means reversing the loss in performance associated with the fatigue induced by training stress. The simplest forms are sleep and nutrition. Then there are a wide range of techniques all aimed at different mechanisms in the body. We need to be concerned with those aiding and promoting the adaptive process. For this reason an athlete must look at their goals for the answer. Hypertrophy is the simplest example. If an athlete wishes to increase muscle mass he must support this with adequate nutrition. Without adequate protein and energy intake growth will not occur. He can foam roll and ice bath all day long but without adequate nutrition his efforts will be in vain. The recovery must match the process.

When you combine consistency and recovery the body will display a trend. If you have trained with adequate frequency and recovered appropriately then there will be significant adaptation. If the program is suitable to the goal then you will have progress towards it. Consistency develops this trend and the trend is what delivers the results.

fitness

Most of this will appear obvious but can be the downfall of many programs. Highly motivated individuals can overthink the process. They can do too much and take too many techniques into consideration without actually taking care of the process at hand. The best programs and often the best athletes are the ones with the simplest approach. The simpler something is, the harder it is to get wrong. If you make your program something simple enough to be followed, and put in place a recovery protocol that is simple enough to do the job repeatedly, then it’s difficult to go wrong. Making small steady progress is often more beneficial than large sporadic jumps in performance.

The take away message is to start small. Make things simple and get them right. Watch the progress and slowly add and build techniques to suit you and your program. Don’t be fooled by the latest trends and don’t get over excited. Be simple, repeatable and realistic. Over time the adaptations accumulate and before you know you’ve separated yourself from many of your peers.

 

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Train smart! Auto regulating your training

For most of us when we train we use a predetermined load to dictate intensity. For endurance type training we may use split times or wattages. Strength athletes may use % of 1 rep max (1RM) This all ensures we are working within the desired ranges to get the most progress. As technology becomes more accessible we are relying on the numbers from our training more and more. This is partly because our scientific knowledge is improving and partly because we are now quite a tech savy society who like gadgets and gizmos. For the most part it is good that we can organize and be more accurate with our training.

Human nature often takes us to the extreme. The numbers can become a dictator rather than a guide. Many athletes become bogged down in the numbers. If they fail to hit a certain target on a given day the session is a disaster. This can do strange things for motivation. Some may become despondent and others become frantic in making up for failure. A panicked athlete tends to make strange moves and this can have a detrimental effect on the overall plan.

Something we all need to remember is our training status. This is also referred to as readiness to train. In many cases the pre determined numbers don’t consider this. In some cases they do. If our percentages are based on our best performances then we are comparing ourselves to us at our 100% best. This can create issues. For example if we lose sleep or have exams or any sort of emotional stress our body will not be at 100%. Dehydration, hot weather, cold weather, missing a meal or even the wrong shoes can impact on performance. Our targets on paper may not take this into consideration. Many determined athletes may force a performance in training as a result. This has some major implications for performance and recovery down the line.

In order to avoid such a scenario from occurring an athlete may incorporate some form of auto-regulatory management of training. This basically ensures that the athlete alters load based on readiness to train.

Endurance

In endurance sports many athletes work off wattage based on physiological testing conducted prior to their training block. Both wattages and Heart rate (HR) are normally measured during these tests. The great thing about HR is that it reflects readiness to train. HR variability is a good indicator of fatigue. Higher resting HR suggests greater fatigue or an incomplete level of recovery. An elevated HR will also be present during training. So for any given load or wattage the HR will be elevated. If the athlete used HR as the determinant of training load he might still cycle at 40% of HR max but the wattage may be lower than an optimal 40%. This does not matter as the athlete is at 40% capacity for that given day. If that’s his plan for the day then he will achieve the same thing without exceeding recovery. If an athlete only used wattage he may force his body to reach a wattage but his heart rate may increase to 60% and exceed daily prescriptions. If he does this regularly he or she will be following a different program than originally planned. They will actually be training out of their zones. For that reason many athletes may want to use HR to dictate training load and monitor wattage or split times as a means of feedback on performance.

Heart rate based training is quite effective and may be more beneficial in the long term to reduce overtraining.

Heart rate based training is quite effective and may be more beneficial in the long term to avoid overtraining.

Strength

Strength athletes are just as susceptible to these issues. Normally strength athletes train based on 1RM which may be tested at monthly intervals. While this is a very practical and largely successful method, some advanced athletes may run into problems. We can see that for team sport athletes weekly competition makes percentage based training very problematic as weekly loads vary massively. Again mundane things like work schedules, study and diet can also impact our daily readiness to train. It is extremely difficult to control all factors involved. 80% today may be more like 90% tomorrow. For the tech orientated individual something like a Gymaware or Tendo unit may be a good idea. There are good guidelines available which can be used to monitor the speed of the barbell. This can be used to keep you within the ranges acceptable for your goals. It will also take into consideration how you lift on that given day. As long as you are within speed ranges you avoid exceeding your training intensity.

Another less scientific method is using a daily training max. On a given day you may work up to a 1RM for a given lift. This would not necessarily be a true 1RM but something that can be achieved without needing to get fired up, or creating any substantial fatigue. Some may put a time cap on establishing this 1RM, for example 10mins to establish 1RM. The athlete would then perform working sets based on a percentage of this daily 1RM. This can be a very effective way for an athlete to train without any additional technology.

Regulation of training intensity is very important for an athlete. Most athletes now understand that training smart is as important as training hard. While we don’t want to go overboard with the concerns around our training we do want to give ourselves the best possible chances to progress. After all that is why we train. A good coach should be looking to factor in methods of both monitoring and prescribing appropriate loads for training. It is quite easy to push an athlete; it does not necessarily mean that you are improving them. Experiment to see what is practical and effective for your athletes and training. Always remember consistent progress is the real goal!

 

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Mistakes in Strength and Conditioning.

I like strength and conditioning because it is one of the few things in life that really rewards effort. When you train you can see your progress quite clearly in the changes in numbers and performance. The process of becoming stronger and fitter is relatively simple in comparison to other things in life. Whenever I hear someone who is struggling to reach a goal I immediately question their approach. In my experience most issues with people failing to hit targets are a result of a fairly simple mistake. Often people are so close to the right process that they actually move backwards when trying to fix their problems. Here are a few issues which I have seen quite commonly in the past years working with a fairly large number of athletes. Some might appear harmless but its astonishing how progress can be slowed by the following things.

Goal Setting

Competitive athletes are usually very driven people. They welcome challenges in most cases. This can result in them setting unrealistic goals which give them the idea of overcoming all odds. They create an underdog situation for themselves. It seems obvious that setting unrealistic goals unwise yet it is an easy thing to fall victim to. Media has exacerbated the issue also. Often progress and comeback stories are heavily exaggerated which leads many athletes into a false sense of what is achievable. Some belief is a good thing but many individuals set themselves up for inevitable failure. An experienced coach is an essential and useful tool to an athlete who may just be basing their goals off false information. If you have a goal, that’s great and it’s a starting point. The process in achieving it will more than likely be quite a measureable one. Discuss it with your coach, as it will become clear on paper how much time is required to realistically achieve targets. A good strength and conditioning coach will be able to formulate a strategy with clear numerical targets throughout the process. If the numbers don’t add up then you may need to reassess the goal to begin with.

Buying Snakeoil

Information is very readily available on the Internet and other media. The information you see is not always good information. Not everyone providing it is in a position to do so. There is a phrase “There is no profit in simplicity” which I heard a top coach say once. People don’t like buying simple programs they already know. They want something new and spectacular. Having worked with professional athletes I can honestly say sometimes I feel underwhelmed by how basic most of their training is. They are incredibly consistent and diligent and that is why they get so far ahead. They don’t look for complicated and advanced programs; they do exactly the opposite. They make life as basic and as simple as possible. This gives them the best chance of success. Inexperienced individuals always want something a bit special or different. These individuals make life difficult for themselves and waste a lot of time. In short don’t buy into outrageous training methods, products or claims. By all means try new things but realize we already know quite a bit about what works and what does not. Consistency is always number one and any program fails without it. There is no magic pill out there but plenty of folk trying to make a quick buck.

"The missing piece of the puzzle"

“Maybe this can get you to the next level”

Staying true to your discipline

This is a “Grass is Greener situation”. Athletes training for a sport become trained for the tasks associated with that sport. We are getting better with our programming and more professional with our approach to sport. This lets us improve and set new records. Many times I have seen athletes chasing goals that are unrealistic in their sport. The reason they do it is because they see a friend or other athlete capable of achieving something which is not relevant to them. They spend time training toward a goal which will not translate into their own discipline this can be witnessed when strength athletes train like bodybuilders for example. They want single digit body fat or massive muscles which the process in achieving may actually hurt performance in their own sport. Another example might be when disciplines begin to overlap for training purposes and the overlap goes to far. Some athletes may incorporate some Olympic lifting into their training and suddenly find themselves entering competitions and training specifically for weightlifting. Distractions creep into a program like this in many ways. While it might be fun for a change of routine it can lead to an offseason being wasted.

Patience

Often very small issues can put the handbrake on progress. When an athlete is diligent to a program it is quite easy to assess the program, isolate the issue and correct. When an athlete loses patience there is a large temptation to immediately try to change things. This can lead to quite dramatic shifts towards other techniques or even coaches. Often this puts them even farther away from the goal and digs them into a deeper hole. Training programs are often an evolving thing which needs tweaks along the way. It is much easier to tweak a program when you know what you are dealing with. When an athlete starts adding his own things to a program or starts to do his own thing without informing the coach it makes it very hard to make adjustments. I personally like when an athlete gives me feedback and have no issues changing my own approach. We learn from experience and sometimes situations are challenging and need some experimentation to get right. When an athlete is patient and diligent, a coach can serve him a lot better. It is common for an athlete to miss a goal only to tell the coach he changed things that weren’t working. A coach can’t help anymore as it is not possible for them to isolate an issue in the unknown.

In summary the key issue that catches most athletes off is simplicity. A successful athlete makes life simple. Simple things are easier to achieve. The “Marginal gains” theory was popularized at the London Olympics when team GBR structured their approach around one or two percent improvement here and there. Nothing outrageous, just add up the little things. This led to them winning a lot of events and setting a lot of world records. Keep things simple and you will be a lot more effective in making the progress you want.

The Ultimate conditioning tool: Threshold intervals.

There are many conditioning methods and tools out there. One of our favorites is threshold sessions. The goal of these sessions is get some volume of training in and around lactate threshold. Training the vicinity of lactate threshold has proven to be very effective at improving ones conditioning. Traditionally it was considered an endurance athletes concern but team sports have shown great success with this type of training.

Implementing this type of training is relatively simple but does require a little bit of preparation. The most efficient thing to do is go to the nearest performance lab and perform a lactate test. This basically establishes your work load and heart rate at lactate threshold. The DIY option is a little less accurate but can still be quite effective. One simple way to establish a decent estimate is the method described below.

DIY LACTATE TEST

After a comprehensive warm-up conduct the following.

  • Run, Row or Cycle a 10min time trial on an even surface. Try and maintain as steady a pace as possible for the entire 10mins. Make note of heart rate and or watts/pace every 30secs for the final three minutes. The average of these will be a pretty close estimate of your lactate threshold. It will be accurate enough to use effectively but not 100% as you would get with a lab test.

Once you do this you can construct the sessions. The intervals should reflect the nature of your competition. Longer distance races deserve longer intervals. The work:rest periods should be 1:1 or 2:1 for longer intervals. 3-4 reps performed twice a week will be enough to start seeing improvements.

Here are some suggestions for some popular sports that have shown to help improve overall conditioning in a short space of time.

Rugby/Soccer/Hockey

4X 4mins with 4mins rest @90% of Lactate threshold (Pace or Heart rate) twice per week

Rowing/Sprint Triathlon

3-4 X 5-10min with 5mins rest @85% of lactate threshold (Pace, Watts or Heart rate) twice per week

5k, 10k or Half/Full Marathon

3-4 X 5-10min with 5mins rest @85% of lactate threshold (Pace, Watts or Heart Rate) twice per week

If using Heart Rate, with each successive repetition heart rate will creep up about 2-3% to maintain pace or wattage. This is normal. If using Wattage or pace there should be a similar decrease with each progressive rep. As fatigue develops across the session less work will be possible at the lactate threshold point. The 2-3% shift accounts for this fatigue. Do not panic if you see this relatively small drop off. The session will still be effective.

In summary these sessions are a great method for improving aerobic conditioning. Not everyone has access to a lab so the DIY test is a very useful and cost effective alternative. It is accurate enough to still use the sessions effectively. Which sessions you choose will depend on what sort of sport you partake in. Add a few of these into your sessions and you should notice a solid improvement in your conditioning within a matter of weeks.

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Bang for your buck: Girls new to the gym

This article was a request from a close friend who wanted simple advice for a girl starting out in the gym. No fashion or beauty advice just straight up practical advice. Normally we focus on team and sports training but the principles that ensure progress are still the same. This article will put you on track or even back on track if you’ve become lost in the vast sea of female training advice that we see in the media.

1) Lift heavy

Your number one goal in the gym should be to become stronger. In order to do so you must challenge yourself enough so the body must adapt. The weights must be heavy enough to tax your body enough that it promotes it to adapt to be capable of lifting heavier weight. In order to prevent injury you must first learn proper technique and how to lift safely. At the beginning it is a very good idea to get a few sessions with a trainer so you can learn proper and safe technique from the beginning. Choose a reputable trainer and exercise common sense. Have confidence and know that everyone gets stronger if they give it time. Don’t be put off by lack of experience; you must start somewhere.

2) Eat

There is an exceptional amount of dietary and nutritional advice out there. You must eat for fuel. You must also ensure you eat protein in order to recover from weight training. This helps grow and maintain healthy muscle. Many females believe that eating is the enemy when achieving a beach body. Eating less can often stall fat loss and muscle gain. Often eating a little more and ensuring adequate protein can kickstart the progress you want to see. Check our nutrition articles to help you learn the basics about eating for exercise. https://hamiltonsport.com/category/nutrition/

3) Have a plan

This may sound obvious but it is essential. There are days when the gym is the last place you want to be. Having a plan keeps you on track and making progress. It cuts out having to decide what to do, often you may not want to ask as it shows inexperience. Never hesitate to ask for help, we are always learning. It is hard to know where to start but there’s no point wasting time being lost in the gym. Ask a trainer at your local gym for a beginner plan; you can always contact us for advice on training if you need to.

4) Log your training

This may seem like it’s for the hardcore trainers but it is a great tool. We are motivated by progress. Progress is often hard to see on a daily basis. By keeping a log of what you do in the gym not only does it motivate you to keep training but it also helps with your plan. You know what weight you can lift and what a reasonable increase is for you each week. This can be a very powerful tool in achieving your goals.

5) Enjoy it

There are few places in the world where your efforts and dedication will be so visible. Results in the gym are very consistent and more obvious than other aspects of life. Enjoy your time in the gym and see it as a productive and healthy way to spend time. It’s easy for a beginner to be nervous and a little standoffish when it comes to lifting weights but this passes with time. The more you enjoy it the easier it will be to commit. Don’t let the fear of the unknown stand in the way of your goals.

Getting started with gym training can be daunting. Advice in the media can also make the gym very confusing. Know that we all start somewhere, follow these basic tips and things will be a lot easier. Find a trainer who you respect and trust but more importantly gives you the time and effort required to get you to your goals. Don’t be afraid to shop around with gyms and trainers so that you find one that suits you. Once again, enjoy it and good luck.

Bang for your buck: RUN!!

Whether you want to complete a marathon or finish a fun run for charity this article will help you get there. The following tips allow you to start with a good foundation for training. In order to enjoy the experience of your event, you should be well enough prepared so that it is not a hellish struggle. In order to be prepared you need to do some training. We recommend you allow yourself a minimum of four weeks consistent training to see a noticeable benefit. You don’t need to train like an Olympian but you do need to be consistent.

Step 1: Base miles

In order to complete your distance you need to be comfortable on your feet. Only by getting out running on a regular basis will you achieve this. Not only will your ligaments and muscles strengthen but you will improve fitness. Be realistic at the start and build the volume up over time. Start with the goal of 30 minutes jogging three times a week. Even if you have to break it up with some walking, being out on your feet for longer durations will help get you comfortable. This in itself can be significant when it comes to completing your race. Gradually increase the duration over time to keep increasing your fitness levels.

Step 2: Raise your thresholds.

In order to be truly comfortable on your feet and achieve your target time, you must improve your comfort at higher running pace. By raising the ceiling of your conditioning (Threshold), relative efforts become easier. For example on week one you can run at 10km/hr for one minute before you need rest. At week five, if you can run at 15km/hr for one minute, you will last significantly longer than one minute running at 10km/hr, as it will no longer be your threshold pace. The best way to achieve this is to run for short periods of time at your limit, rest and repeat multiple times for one or two sessions each week. 4x 4min runs with 4 minute gentle rest recovery will have a rapid impact on your threshold.

Step 3: Run the distance

Experience is key. If you run your race distance once or twice as practice in build up to your race, you can learn a massive amount. Pacing, incorrect shoes, incorrect clothes and what to eat or drink before a race can all be small factors which can ruin a race. By having a trial run you will know what to expect. It will give you confidence and knowledge. So often people start too fast or wear the wrong shoes only to end their race in an avoidable disaster. Having the peace of mind to know “I can do this” will make race day a lot less daunting and may even allow you to set a great time.

Step 4: Know what motivates you

Some people like to run with a partner, others need music. Whatever works for you needs to be a part of your routine. There will be times when you don’t quite feel motivated to go out and get a run finished. Having your running buddy or iPod could be the difference. Remember consistency pays off, staying motivated to do the training is a challenge sometimes. You must use what works for you to keep you on track and give yourself the best possible chance of success.

These 4 simple steps are all it takes to get started. If you stick to these basics, things will go smoothly. Even Pro athletes use these principles at the core of their training. In time you can build on these if you choose but it is essential to get the basics right from the beginning.