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Enhancing performance from a marathon to 100K cycle is a multifaceted challenge, requiring a mix of disciplined training habits and meticulously planned nutrition.

The atomic habit framework posited by James Clear, emphasizing the importance of cues, cravings, responses, and rewards, can seriously help with training.

So how do you make atomic habits in training?

The Main Feature

Leg one: Sculpting Robust Training Habits

The cornerstone of improving performance lies in the realm of effective habit formation. James Clear's habit formation theory explains a four-step model encompassing cue, craving, response, and reward. The cue ignites a craving, which motivates a response, leading to a reward that reinforces the cue, thus solidifying the habit loop.

In the context of an advanced endurance athlete, a cue could be a scheduled training time, which triggers a craving for the satisfaction or endorphin rush post-run. The response is the act of running, and the reward could be the accomplishment of a training goal or the physical and mental satisfaction post-run. Over time, this loop reinforces the habit of training, making it an ingrained part of the athlete's routine. Alternatively the reward could be a mince pie - as we enter the Christmas season. However try to avoid “unhealthy-rewards” as they can negatively impact your progress.

Harnessing neuroplasticity, the brain’s capability to reorganize and adapt, is crucial in cementing these habits. The coupling of a growth mindset with SMART goal-setting further nurtures the environment conducive for robust habit formation. Engaging in deliberate practice, a term coined by psychologist K. Anders Ericsson, which entails focused training and receiving constructive feedback, can expedite the mastery of running techniques and bolster the habituation of productive training routines.

T-1: Mental Preparation

Leg 2: Navigating the Nutritional Landscape

A well-orchestrated nutritional strategy is paramount in fueling the body for training and races, aiding recovery, and optimizing overall health. Carbohydrates are pivotal for replenishing glycogen stores, which are the primary energy reservoir during extended physical exertion. Proteins play a crucial role in muscle repair and recovery post-training, while fats are essential for long-term energy storage and cellular function.

Where Clear’s framework comes into this is the ability for nutrition to act as a reward. Huh? What? By this I mean once you see the benefits of nutrition, and it leading to better performance results, you’ll then associate better nutrition with the reward of great results. This will increase your drive to treat nutrition more seriously.

Strategic timing of nutrient intake, known as nutrient timing, can significantly enhance training efficacy and recovery. Consuming carbohydrates and proteins post-training can expedite recovery and muscle glycogen resynthesis. Additionally, ensuring an adequate intake of micronutrients like iron, calcium, and vitamins is vital for maintaining optimal physiological function.

Consulting a sports nutritionist for a tailored nutrition plan can be instrumental in aligning dietary intake with training demands and performance goals. A personalized nutrition strategy can significantly improve training quality, recovery, and race-day performance.

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Leg 3: Bringing Together Habits and Nutrition

Integrating good training habits with a well-planned nutritional strategy is vital for improving endurance performance. Using James Clear's habit model, we can apply a systematic approach to both training and nutrition. For instance, finishing a training session (cue) can trigger the need for recovery (craving), leading to eating a balanced recovery meal (response), and feeling refreshed (reward). This cycle helps establish the habit of proper nutrition post-training.

This is a mental strategy as much as a physical one, which makes this a superbly actionable strategy to implement. You’ll see benefits

Pairing a structured training routine with a tailored nutritional plan should be seen as complementary actions. Regular feedback, by tracking training data and nutritional adherence, is crucial for continuous improvement. Tools like fitness trackers and nutrition apps can help monitor progress and pinpoint areas for improvement.

Having a supportive social environment, like a group of motivated individuals or a team, can provide encouragement and shared learning. Additionally, consulting with sports nutritionists and training coaches can offer expert advice.

Being adaptable is also important. Being open to tweaking training and nutritional strategies based on feedback and changing circumstances can help in achieving performance goals. I

So that’s building atomic habits in training..

Coaches Corner

WOTW: Speed Surge Interval Training

Introduction to the Workout: This interval training run session is designed to improve your cardiovascular fitness, speed, and endurance. By alternating between periods of high intensity and recovery, you'll challenge your body to work harder while still allowing for recovery. Monitoring your heart rate zones will ensure you're training at the right intensity. It's suitable for intermediate to advanced runners.

Warm-up:

• 10 minutes easy jog (Heart Rate Zone 1-2: 50-70% of Maximum Heart Rate)

• 5 minutes of dynamic stretches (leg swings, arm circles, etc.)

Main Set:

• 5 x 3 minutes at a fast pace (Heart Rate Zone 4: 80-90% of Maximum Heart Rate), with 2 minutes easy jog or walk in between (Heart Rate Zone 1-2)

• 10 minutes at a moderate pace (Heart Rate Zone 3: 70-80% of Maximum Heart Rate)

• 5 x 2 minutes at a fast pace (Heart Rate Zone 4), with 1 minute easy jog or walk in between (Heart Rate Zone 1-2)

Cool Down:

• 10 minutes easy jog or walk (Heart Rate Zone 1-2)

• 5-10 minutes of static stretching focusing on legs, hips, and lower back

Notes:

• It's important to have a heart rate monitor to accurately gauge your effort levels and ensure you're training in the correct zones.

• Make sure to stay hydrated and listen to your body throughout the workout.

• Adjust the intervals and rest periods based on your fitness level and how you feel during the workout.