The Session That Didn't Go Well...
Throughout my years as an athlete and now as a coach, on multiple occasions I have encountered days when nothing goes right. I can't hold the right power on the bike. I can't keep up with the running pace of the interval. I choke on every stroke I take at the pool. If you are an endurance athlete, you probably had days like this and if you started recently and it never happened to you, sooner or later it will.
Most endurance athletes have a bull’s eye mind and are often obsessed with numbers. The only way to measure our progress is based on speed, pace and perceived exertion. There is nothing wrong with this as long as we are aware that our body needs to adapt to the stress stimulus we give it with every workout. Therefore, there will be easy days, demanding days, and very demanding days. An emotional component will affect every workout as well. Feelings of sadness and happines will affect our performance during training to some degree. The problem occurs when we do not hit the numbers, pace or power.
When we fail in training, we are filled with negative feelings. Frustration, grief, anger, and insecurity. We feel that we are not making progress and even loosing performance. For years as a swimmer and then a triathlete this happened to me hundreds of times. Even today it still happens to me. The important thing is the attitude on how to face those days.
THESE ARE A FEW TIPS THAT WILL HELP:
Predisposition. Don't put up mental barriers before you start. Start every training session with a positive mindset. Even though you know it's going to be a hard session, fill your mind with positive thoughts. Trust your abilities. Positive thinking will lead to positive action.
The Moment. Focus on the moment. Don't think about how many intervals you have completed or how many are left. What I am doing in this moment is what matters most. Drive your thoughts to your cadence or breathing. This will help to deviate attention from fatigue.
Don't give up. Unless you have an injury, never give up on a workout. If you do, you will feel guilty, frustrated and defeated. In the worst case scenario:
Adjust the intensity. Just enough to keep the feeling of being challenged but still allowing you to complete the workout.
Complete the duration of the workout. Okay, there are days when the body bursts. In those cases it is always preferable to lower the intensity and complete the duration before quitting.
It is OK to fail a session from time to time. But when this happens often, it can be a symptom of something going on physically or mentally. Talk to your coach and keep feedback constant. Let them know what is happening in your life that might be affecting your training. The more they know, the more they can fine tune a training program to your specific needs. A good coach will always make communication a priority with his or her athletes.
Finally, don't forget to enjoy. Not all workouts are designed for suffering. Use the easy days to focus on having fun rather than numbers and pace.
