Today’s is quick muse on an important topic for both training and ultimately racing.
How do I become fast?
One thing to remember this is all relative and what matters most here is ‘life circumstance’. (more on that later).
So what do I believe it takes for you to become relatively FAST?
- Looking after the ‘machine’ – structural body through posture, doing some prehab work, movement prep to ‘wake’ muscles up and muscle tissue health (both through nutrition and myofascial compression techniques)
- Long term training consistency bought about by smart training principles and commitment to long term development as an athlete
- Smart fueling
- Stress minimisation
I’ll elaborate on these above shortly in some article/blog posts for you but one other is pacing!
in training leads to smart pacing in racing. It would be awesome if we could go ALL OUT from gun to finish tape but unfortunately being an endurance sport we just can’t! But we can learn negative splitting. ie finishing faster than we start. As a coach/athlete I am always looking for what produces the greatest training effect. I completely believe that smart pacing does this and learning to keep form and push under duress. We know that we will fatigue during a race but to go fast we need to be able to still move efficiently whilst fatigued but we need to train our ability to push when our muscles are screaming for us to slow down.
Most athletes start out training too fast… with no real warm up (which affects fuel ratios) and fatigue quickly thus struggling in the later part of the session. It is this later part of the session that the greatest training effect occurs.. and we definitely don’t want to be training ourselves to go slow later into the game.
Earlier in the year I was training for an Ultra Marathon and within the final 5 weeks is when I popped up my volume on my long runs. One of my long runs (a marathon) happened to fall on Ironman Australia weekend and since I was also working on an expo stand for my TP Therapy business I needed a very early start! I ran the IMA marathon course the day before the race with the aim to negatively split each lap. I was able to do that and run a 3:14 with the splits being 1:10, 1:04, 1:00. To date that has been my best training run since I started in the sport. Other than legs being tired, the 60min final lap felt fully in control and not max effort. It really made me think about where the best training effects occur, especially since recovery from that was very quick.
So do yourself a favour and complete your training sessions this way.. take time to warm up, even do some movement prep routine. Note: This pacing is extremely important for your longer sessions – for the short sessions we have to put specific work sets in place as we have a small time window and we are aiming to elicit a specific response from a specific system. Negative splitting over a short session ie. 40-50min run, allows us to not only the teaching of good pacing habits for running but quicker recovery as we stress different systems as we increase pace.
Shortly I’ll cover the other aspects above but go ahead and really give correct pacing a go. It is worth its weight in gold.