By Dave Andersen

How can you improve you ask? You want to run faster and further, you want to beat your cycling competitors up that climb?

I’ve been closely involved in running and cycling for over 35 years and I can say the tried and true training methods have basically remained the same this past generation. Sure, a huge amount of scientific data is available on the benefits of training at altitude and on new forms of strength and flexibility training. And with today’s gadgets you can now quantify every aspect of training from mapping your routes, graphing your power, heart rate, Vo2 max and all that. But lest we forget that training for the purpose of racing is not rocket science. Machines can measure things, but what they don’t measure is how much pain you can SUFFER. And that, my friends, in addition to hard training and experience, may be the one of the most important aspects of racing.

Training is key! And it’s certainly helpful to get your body fat percentage into the single digits. The most important aspects of endurance training are PATIENCE and CONSISTENCY. These things are not glamorous. They don’t fit in particularly well in today’s society. There is no quick fix and no immediate gratification. But there is satisfaction in doing something to the best of your ability and with conviction. There is solace in repeating a simple activity until it becomes smooth, efficient and, of course, faster.

Books, magazines and internet articles on sporting success often refer to the fact that the MIND usually gives up before the body during prolonged periods of intensity within competition. This is likely true. What makes some willing to suffer more? Perhaps the hardships of life are very often the cornerstones of success later on. Interval training strengthens the body but perhaps it’s the really crappy day at work or the time spent forcing yourself to do the things you fear that give the mental toughness needed to really succeed, no matter what level you are at.

So, like pieces of a puzzle you must work on training the body and the mind. Consistent training of the body will also train your mind to endure. Repetition builds strength of body and confidence in your mind that you can do it. As the saying goes, “Where the mind goes the body will follow”. This is part of the KEEP IT TIGHT philosophy… to be prepared, put-together, and on top of your game. Enjoy it!

Keep It Tight,

Dave

*Dave Andersen lives in Boston and works in the educational publishing business. He shares his passion for cycling and sport with a wide range of friends and competitors.

By Dave Andersen

As endurance athletes, most of our training centers on moderately paced mileage. That’s good! Easy-to-moderate mileage builds strength and endurance. However, training at only this intensity will not get you super fit, or race fit. For that, you need to push to your limits and do some interval training. Runners must do this sparingly as it can put a lot of extra strain on your muscles, tendons, and ligaments. Cyclists and rowers can be more aggressive since there is no pounding.

I’ve competed in running, triathlon and bike racing for over 35 years. Let me make it simple for you. You should do some longer length intervals, some medium, and some short. The shorter they are the more intense they should be. Basically, you go hard for a relatively short time, recover, and then repeat. There are a hundred names and catch phrases for the various types of intervals but they all fall into these general categories (think cycling):

1. Long intervals — After warming up I’ll go hard 2 or 3 times for 10-15 minutes. Actually I have a stretch of road where there is very little traffic or turns. The key is to finish each interval just as hard as you started.  I time myself, but there are so many variables with wind, etc. that I don’t worry about my times.

2. Medium intervals — 4 to 6 times I’ll go as hard as I can around a loop that takes about 3 minutes. I’ll go easy for a lap in between the hard efforts. I track my average and watch it come down over the weeks and months as I get fitter.

3. Hill intervals — 3 to 5 times I’ll go all-out up a steep hill (I have two favorites; one takes 2 minutes, the other 4 minutes). These are cruel in their intensity but they sure make you race fit, and prepare you for the suffering you will face in a race.

4. Short intervals — 10 times I’ll work up to 30 to 60 second all-out bursts. Recover for 5 minutes between each effort.

5. Sprint intervals – 10-15 times I’ll sprint for 10-15 seconds like I’m going for the win.  Recover for at least 2 minutes in between each effort.

Back when I was running I would either do intervals on the track (400’s, 800’s, 1600’s) or on the road (either measured or by duration).

Bottom line, interval training will take you to the next level. Push yourself and then push some more. Fiddle with length and number of repeats to find what works best for you. Mix it up to keep it interesting. Carefully monitor yourself to make sure you don’t strain anything. It’s amazing how after a few weeks of intervals you will become much more fit and faster. Enjoy the process and keep it tight!

Keep It Tight,

Dave

*Dave Andersen lives in Boston and works in the educational publishing business. He shares his passion for cycling and sport with a wide range of friends and competitors.

By Dave Andersen

There are no secrets to getting fit and, quite honestly, it boils down to consistency, hard work, and rest.  Here are some thoughts I keep in the back of my mind as I progress through the season.  I hope you find these helpful:

1. Stay Healthy
   It may seem obvious but if you get injured no other tips or goals matter. Just as in everyone’s life, health is everything. So pay close attention to those twinges and aches. Do what you can (massage, stretch, warm up, rest, sleep, etc.) to avoid getting injured in the first place. It’s better to do too little than too much. Training is about how much you can do and absorb without getting injured.
2. Don’t Worry
   Only worry about what you can control.  Prepare the best you can.  If your competition is stronger there is nothing you can do. And don’t fret about the weather, deal with it.
3. Check Your Pride
   This is a tough one to swallow.  Don’t get hung up on group training bragging rights or become a watt-meter or Strava junkie. Do what you gotta do to prepare yourself for race-day…even if it means not going for the KOM on that next group ride.
4. Less Can Be More
   It’s better to not overdo it and risk injury and possibly months on the sidelines. If you are feeling on the edge, it’s better to back off, go easy, or take a day off.  Some of my best seasons occurred when I didn’t go over-board on training.  Balance and self-awareness are key.
5. Change Can Be Good
   All athletes benefit from change so as not to get stuck in a physical or mental rut. Change your training routes, workouts, paces, groups, gear, etc. to spice it up.  Change will keep you mentally fresh and motivated.
6. Keep Your Eye on The Big Goal
   Tempo workouts, training races, and “B” races are just that. Weather you aim for a local 5K, a state championship, or a stage-race, keep your eye on the big picture to keep you motivated.
7. Keep It Tight
   It takes a lot of hard work and sacrifice to get really fit.  Enjoy the process and don’t overdo it.  The end result is not as important as the journey.  It’s about living a lifestyle that intertwines fitness with family and meaningful work.  In other words, its about keepin’ it tight.

Thanks for reading and see you on the road.

Keep It Tight,

Dave

*Dave Andersen lives in Boston and works in the educational publishing business. He shares his passion for cycling and sport with a wide range of friends and competitors.