Top Step Training

ll other training lies. Lactate threshold & V02 max only become important once you have to aerobic capacity to endure your event. This is through consistency. Consistent work is the path to success. This will build your aerobic capacity so that you have a base to layer on the other aspects of training. Consistency also has a wider application. Every core principle must be applied with consistency in order to be effective. This means doing what we must. Three 40 minute runs maybe less fun than one 90 minute run, but the training effect achieved but consistent run out weights the benefit of the one fun run. Days when activation energy is low the best thing to do is just start the training. Keeping consistency up develops the base you need to reach your athletic potential. MINDFULNESS
This covers a few very important aspects of out sport. The first is every workout has a purpose. In your workout, you need to be mindful of the purpose of the workout, and make sure this is what is accomplished. The greatest mistake athletes make is going to hard on recovery style workouts. Stick to the point of the training! The other side of this is that athletes need to know how they are feeling. Power, and heart rate are great tools, but know your perceived exertion is an important development in athlete intuition. This can also help you make those rare and challenging in the moment calls of adjusting training based on feel. The last aspect of mindfulness is mental toughness. This is a solo pursuit. When you are racing you do not have a team to feed off of for motivation. It is critical that you are mentally strong enough to do what you must when the time comes, and the obstacles are in your way. BALANCE
Swim, Bike, Run, Eat, Sleep, Repeat, right? A balanced life involves more than the sport. Quality family time, social gatherings with friends and colleagues, and time for other hobbies are all important for every athlete. Your family and friends are your support system and these relationships need to be maintained. The bond with your family and friends will keep you in a better mindset, and a more healthy environment. This will lead to you being a happier therefor faster triathlete! NUTRITION
Nutrition is much more than gels and sport drink in training. Nutrition is a life style choice about your approach to healthy eating. This encompasses before, during, and after training, as well as the rest of the day! We feel that healthy, balanced nutrition is the key to a sustainable lifestyle. As an athlete, you need high quality macro and micro nutrients in order to perform at your best. You also need to enjoy life on occasion. That balance makes up your healthy approach to nutrition. SELF CARE
Making gains in triathlon is not easy. Gains are made when you are recovering from workouts, not doing the workouts themselves. This means that recovery most be taken seriously. Recovery is EVERYTHING you do in between workouts. The most important aspect of recovery is sleep. Good sleep habits, and regularly getting a proper nights sleep is key. Occasionally, a lower training stress and increased recovery can be the secret to making gains. Another aspect of self care is what you do to take care of your body. This is usually what you do right before or right after a workout. A warm up routine and a post session stretch and foam roll aids in durability and longevity in the sport. This also includes activities like yoga, physical therapy homework, and mobility. Self care also includes sessions with massage therapists, physical therapists, chiropractors, ART specialists etc. Doing the things you must do to stay healthy. The last piece of self care is strength and core work. Every athlete can benefit from some amount of strength and core. This can correct imbalances, add muscular endurance and build peak power.