Threshold Performance Club | The fitness newsletter

Threshold #17 | Making the start line 🏁

Author

Robert Hester
March 05, 2023

Threshold #17 | Making it to the start line

You can't race without getting to the start line.

There's a process which needs to be respected in order to be ready to perform at your best.

Plan ahead & you'll maximise your returns on race day.

Neglect planning & focus and you may not make that start line.

So how do you make it to the start?

The Main feature

Leg one: Plan out the pre-race training block

Training - to state the obvious. To get more granular, you need a training block. Start from the date of your next event, subtract 6 weeks and that's a training block. You have those 6 weeks to get yourself in peak condition for that race. I've just completed my first race of 2023, a half marathon. Two weeks ago I booked it in, but it was 6 weeks ago I knew I'd be doing some sort of race at the end of my 6 week training block. The 6 weeks were perfectly executed, with the goal for the race to see how I perform under a heavy training load.

A block is extremely useful to frame your mindset over a number of weeks. It's very easy to lose track of training, or reduce intensity if you have no clear goal to achieve in the short-future. one caveat is if you're making a huge change in lifestyle, the motivation will sure be there which will motivate yourself to train, however that's an exceptional circumstance.

Getting to the start line starts with an intense training block. Why? Well unless you're fit and ready, you'll be dreading the start line, and when that happens you won't perform to your optimum level. Having a series of weeks to train and ramp up your fitness will mentally prepare you for starting the race with mind, body & health in the best place possible.

T-1: mental models

Make Mental Imagery a Part of Your Summer Training.

"Imagery is used by virtually all great athletes and research has shown that, when combined with actual training, improves performance more than training alone. Imagery also isn’t just a mental experience that occurs in your head, but rather impacts us in every way: psychologically, emotionally, physically, technically, and tactically. Think of mental imagery as strength training for the mind."

Read more here.

Dr Jim Taylor

Leg two: Ask the right questions

Secondly, mindset is everything. Ask yourself the following questions and answer them - don't philosophically answer them, find the answer for yourself - write down the answer. These questions are:

  • What is the upcoming race

  • What do I want to achieve

  • What is the purpose of the race

  • Where is my current level of fitness

  • Where do I aspire my fitness to be for the race

  • How can I achieve this level of fitness

It is crucial to be pragmatic and answer these questions.If you have a coach they will help you. By framing the upcoming schedule with these answers you'll be able to assess which race you book in, the purpose of the race and how to attack the day when it comes around.

These questions are so important because they frame how you train and what is contained within the training block. My half marathon was designed to see how I can perform after an intense block of training, I did not enter to prove how fast I can run a half. This is crucial as it frames my mental mindset towards the race too.

Answering these questions will make you a more successful athlete.

T-2: Gear to change in to

  • Cannondales new SuperSix Evo LAB21. Buy here.

  • Nike ZoomX Invincible Run Flyknit 3. Buy here.

  • Surpas, the new performance gear from Trimtex. Shop here.

  • Deboer Fjord 3.0 wetsuit (new for 2023). Shop here.

Leg three: Taper correctly

The week of a race has to be approached differently. It's unlike any of the previous weeks. Your body needs to feel recovered, you need to mentally feel ready to give it 100% and the weather outside may throw in curveballs you were not expected & you have to adjust your plan. Tapering can also be mentally hard, especially if you're a well trained endurance athlete used to doing 15 hour weeks and you need to reduce this.

One tip I learned from Dr Andy Galpin was if you're in the latter camp - a well trained athlete - instead of reducing intensity, reduce the time you spend being intense, not the activity of intense training. Swap a 60 minute strength session for a 30 minute one. Turn a 10km base run into a 7km base run. Swap 5x 200m reps in the pool for 3x 150m reps.

Mentally you'll feel sharper and more confident that dropping your training to a minimum.

Separately the taper will be different if the race you've entered is not designed to be an "A" race. An "A" race is the race you hope to perform your best in, and all other events throughout the year are supplementary, not in competition to the main event. The half marathon I just ran is an example of this. The goal was to compete, go all out, but the previous 7 days has been intense training including a 90 minute FTP test on the bike (if you know you know - learn here) - so I was not focussed on any PB/PR or interested in my placing.

It wasn't going to be a day of world-record splits, and mentally I was okay with that.

So, that’s how to make it to the start line.

Aid station: Listen whilst you recover

  • Dan Plews: Coaching Patience, Heart Rate Variability & Enjoying the Process. Listen here. 

  • The Greg Bennett Show: Lisa Bentley - Speaker, Author of ”An Unlikely Champion”, 11-time Ironman Champion, Cystic Fibrosis Fighter, Television Commentator. Listen here.

  • The Huberman Lab Podcast: GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness. Listen here.

Shop natural supplements formulated to enhance performance: 

🌱💊 542 Performance Nutrition Daily Green’s ultimate super greens capsules are a perfect blend of superfoods, vitamins, minerals and wholefood-sourced ingredients enhancing your immune system to help you perform in training.

🍄 542 Performance Nutrition Mushroom+ capsules are single-ingredient, high-strength mushroom supplements, helping you deliver energy to your body for training.

💪 542 Performance Nutrition Marine Collagen is the highest quality, and most bioavailable source of collagen available, helping to provide structural integrity to joints and bones.

💤 542 Performance Nutrition Ashwagandha+ (KSM66) is formulated with Cordyceps & Ginseng to help combat stress and adrenal fatigue, while also supporting the immune system, energy levels & mental performance. 

🏋️‍♂️ 542 Performance Nutrition Plant Protein delivers 17g of premium vegan protein per serving with just 1.5g of carbs, 88 calories & no artificial sweeteners.

🏋️‍♂️ 542 Performance Nutrition Whey Protein delivers 22g of premium whey protein per serving with just 1.2g of carbs, 108 calories & no artificial sweeteners.

Coaches Corner

Before deciding on a race, define its purpose. What is the goal of the race, why are you entering it, how do you expect to perform, what is its relevance you your bigger goals. Answering these questions will allow you to focus on what you want to achieve & deliver a successful training plan.

Threshold Tips

WOTW: Workout of the week

Taper base run:

Warm up:

  • 3km @ Z1 heart rate

  • 400m @Z2/3 heart rate

Main set:

  • 8-10km @ Z1/Z2 heart rate

Warm down:

  • 1km @ Z1 heart rate (or fast walking pace)

Finishing line: races next week

  • Ironman 70.3 Panama. Link here.

  • XTERRA Rotorua Festival. Link here.

  • XTERRA Black Canyon Trail Run. Link here.

  • 2023 Americas Triathlon North American Junior Championships Sarasota. Link here.

  • 2023 Arena Games Triathlon Series Sursee powered by Zwift. Link here.

Want to be featured? E-mail us at [email protected].

Tweet-athlon

MemeOTW:

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Have a great week,

Robert