Feeling a bit flat?

Feeling a bit flat?! 

If you have trained all summer, worked hard to increase your paces, and find yourself staring down the tail end of the season feeling fit, but like you are not as fast or snappy as you were at the start of the year, here is an idea. At the end of up to 2 sessions per week, in different sports – vary them week to week – try doing a little bit of speed. What do I mean? 8-15 seconds or so, where you move fast. For running, this can be a “pickup” or “stride” where you run fast for a short period, then recover for up to a few minutes, and repeat. Cycling can be similar, with a sprint that involves high leg speed (easy gear on the bike), and swimming can be one length of the pool with fast intervals. Note that longer is not the goal; it’s about moving fluidly and fast. This little shift in stimulus can help snap the body out of the “steady” slumber that lots of longer or steadier endurance training can sometimes generate. Note, small doses (just 3-5 intervals) per workout are plenty here. The aim is to feel yourself moving fast, fluidly, and strong – without straining the system and making recovery hard.

Will Kirousis, MS, CSCS, CISSN
Tri-Hard | Director
USA Cycling Certified Coach

USA Triathlon Certified Coach
Certified Strength and Conditioning Specialist

Certified Sports Nutritionist

508.633.2708 | will@tri-hard.com | www.tri-hard.com | @willkirousis

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