Among all the recent cancellations, it is not surprising that Ironman officially rescheduled the 2020 World Championship race in Kona to February 2021 and announced the postponement of the 70.3 World Championship event in New Zealand (for around that time as well though the precise date is still unknown). Although individual athlete responses to the lack of races vary, anecdotally, I have noticed a prevalence of two opposing responses. The first is a lack of motivation and a struggle to stay active. The second is a drive to consistently hammer workouts and train more than ever, without proper periodization and recovery. Of course, both scenarios are problematic. Here is why, along with some ideas on how to modify those unproductive approaches.
No Mojo:
First, it’s ok. It’s also totally understandable. On a daily basis we must come up with all kinds of workarounds in every area of our lives and, frankly, this is exhausting even as it showcases our creativity and resourcefulness. The pressure of the paradoxical distance and proximity in our lives under lockdown is exhausting. Not having access to many of the resources we use to calibrate, offset, channel our stress, compounds that stress. So much uncertainty, so many unknowns, so much worry is utterly depleting. It is no wonder you feel tired and find it hard to get in a workout.
However, in all the ambiguity, having a consistent workout routine, no matter how long it is, can really help you feel a certain amount of control over your day which can help mitigate anxiety. Athletes who, under normal situations, follow training regimens, might find it pointless to do things that seem so much less than they used to do, so they just don’t do anything. But, anything is always better than nothing, even if what you’re able, physically or emotionally to get in means 15 minutes of core work or a 20 minute walk. The power is in committing to doing it. Getting in a week of unmissed workouts can create a feedback loop of reinforcement that gets you to two weeks of unmissed workouts and so on. Be sure to acknowledge your efforts along the way (even a simple self-congratulatory “I did it!”). We all know how good an endorphin boost feels and that itself can create the feedback loop that leads to consistency. You don’t have to run 20km to feel that—a walk, an abs session, a 30-minute spin—these will get your blood flowing and some endorphins pulsing. Fitness is cumulative and progressive and starting wherever you’re at is perfect.
Roaring to Go:
Understanding the importance of balance is crucial for athletic success but it’s often easier said than done. Not everyone has the same immediate pressures amid this pandemic, so some athletes might find they have more time to train, and without the need to taper for races, it can seem like a good time to ramp things up. The problem with this is manifold. Not only can it lead to injury (even more troubling given we don’t have access to chiro, physio, or massage), and burn out, but if you are hoping to race at all (when/ if races open), or for example, go to the Ironman World Champs in February 2021, then you need to preserve your peak, and following a periodized plan is crucial to achieving that. Moreover, while exercise can boost immunity and help you maintain health through this pandemic, overtraining will put you at risk for a compromised immune system.
Now is the time to maintain fitness and work on areas of weakness such as bike handling, running economy and form, or core strength, but also your mental game. Don’t underestimate just how much work goes into the restraint of finding balance and what that can do for your performance on race day.
If you’re self-coached, consider booking a consult with one of the Atomica coaches to check in on what you’ve been doing and whether it needs dialling back. If you’re already being coached, ask your coach to go over the bigger, long-term plan and to explain in more detail why they are not cranking up the volume or intensity right now.
Stay safe and train smart!