Break The Plateau

If you have been stuck on the same level for a while dont necessarily look for more work.

Here are 3 processes that will help nudge the general quality of your training without just relying on more work / harder work.

GET SERIOUS ABOUT NUTRITION 

Are you always on catchup mode and dont have a well stocked cupboard? 

How much are you eating? Maybe it should be more? Maybe it should be higher quality.

Have a look at your macros breakdown and make sure you are eating enough protein

Ensure you are timing your nutrition correctly around sessions to ensure energy availability and recovery.

ADD SOME STRENGTH

Put 1 x 30min strength session in your program to start things off.

5 exercises 

3 sets of 10 reps 

Legs, uppers , legs, uppers, core 

Don’t overthink strength at the start - just do it

RACE SIMULATIONS 

Twice a month completely focus on your weekend sessions as race simulations - this is why you train - to get better at racing.

Set a “race start time” for your long ride and your long run. It may be 7:30am for the ride and 11am for the run.

Eat a pre-race meal 2 hours prior

Use your race equipment.

Fuel exactly as if it was a race.

First 15min at warm up pace and then do intervals at race effort.

Reflect on the session with what you learnt. Check the data to inform your next session and to help provide more information for modelling your next race.