Mid-Season Burnout: Part 2 - Racer X Virtual Trainer
In part 1, Coach Robb discussed how to identify mid-season burnout. In this article, he discusses six steps on how to recovery and finish the season with the same energy mental desire as you had on day one.
Have your blood chemistry evaluated for any deficiencies before completing any Max HR assessments. You need to identify any deficiencies that may inhibit performance, and more importantly, your overall health. Some of the common deficiencies we see with our clients are low iron and CoQ10 levels. With some adjustments to your diet and simply eating nutritional meals on a regular basis, your blood chemistry should return to normal. Work with your doctor if any of the parameters are out of normal limits. Keep in mind that it takes six months to completely replace all of your muscle tissue; the body you have today is literally a reflection of what you have been consuming over the last six months.
Eat more food and more often. The most common scenario seen with our athletes is that due to such a full schedule, they are often too busy to eat. To get a better idea of your caloric intake, simply keep a food log for four days (preferably two weekend days and two week days) and then evaluate the total grams of carbohydrates, protein, and fat that you have consumed for each day. There are many different theories as to which combinations work the best. However, each athlete responds to foods differently-carbohydrate sensitivity, slow metabolism, etc. Don’t take on one diet or another; instead, document and evaluate to make sure that you are doing what is right for you. Having your blood tested at regular intervals will help determine if you are getting enough of the necessary macro and micronutrients. The most consistent finding we have seen has been that athletes do not consume enough calories. This not only leads to fatigue, but also hinders performance levels because the necessary nutrients to rebuild muscle are inadequate.
|When a muscle becomes dehydrated by only three percent, that muscle loses ten percent of its contractile strength and also incurs an eight percent loss of speed.|
Drink plenty of fluids, particularly water. When you realize that the average human body contains ninety-six pints of water and that sixty-four of these are intracellular, you quickly see the importance of hydration to the survival of an endurance athlete. When a muscle becomes dehydrated by only three percent, that muscle loses ten percent of its contractile strength and also incurs an eight percent loss of speed. Imagine undermining all of your hard work by starting your workout under hydrated and then making the situation worse by not consuming adequate fluids and electrolytes (to facilitate the absorption of the water). Most athletes don’t pay attention to how much body weight they lose in a regular workout, so they are not able to determine their hydration needs in an important hard workout or race. Remember, knowledge is power. Know what your typical losses are and how to replenish them.
Heart Rate Training Zones
Complete a Max HR assessment and establish specific HR training zones. Endurance athletes don’t have problems “going hard" but rather “going easy." To many athletes, this would seem counterproductive, given all of the hard work of a weekly schedule. However, active recovery days are just as beneficial as hard training days because they help get fresh blood flow into broken-down muscle tissue and also help loosen muscles for slow, passive stretching. What is the highest HR at which you can exercise and still get the benefits of active recovery? This training zone is a combination of your true Max HR and your resting HR levels. Determining all of your training zones (from easiest to the hardest) requires capturing your resting HR for a minimum of four weeks to establish an up-to-date average and completing a Max HR test every eight to ten weeks to determine if your Max HR has changed (the actual calculations of HR zones involve some additional calculations outside the scope of this article). Keep in mind that the heart is a muscle, and the stronger it gets, the lower your Max HR because it can push the necessary amount of blood and oxygen at a lower HR. Don’t worry about a low HR affecting your training levels, because your resting HR usually falls accordingly.
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Add one hour a night to your sleep and add a nap on the weekends Though this is the tip that costs nothing (other than your time) and is the most comfortable (if you can calm your mind), it is the most overlooked. Rest is your body’s opportunity to rebuild and repair muscle tissue (which is the purpose of training in the first place) and replenish the blood chemistry with foods you have consumed. If you break down a typical twenty-four hour day, you immediately lose 8-10 hours a day for work, an hour for traveling to and from work, four hours to family and friends and you have nine hours left (ideally). However, nothing is perfect in the world and things come up that shift the above numbers, so be flexible! Striving to get the necessary sleep is step number one; arranging your schedule to allow for it is more difficult. I would challenge you to set your day up around your sleep versus fitting it in around your activities.
Take one day off per week Don’t be afraid to take a day off from training. This means no training whatsoever; no short 20-minute runs or short swims. If at all possible, don’t wake up to an alarm. Start your day off with a good-sized breakfast full of low glycemic carbohydrates, clean and lean proteins, and healthy fats. If you have been consistent with your weekly and monthly workouts, you have nothing to fear. If you can, arrange to get a massage or a session of facilitated stretching from an experienced trainer. This will help you relax and decrease your chances of a pulled muscle.
About the Author: Robb Beams is the founder of the Complete Racing Solutions Program™. Visit CompleteRacingSolutions.com for specific training programs for riders of all ability levels, resources such as the two MotoE Performance Training Facilities in Florida, eBooks on various human performance elements and online instructional video series. To discuss your current program or have a new one developed for you; feel free to contact Robb Beams at [email protected] or 407.701.7586 directly.
That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness.