Train slow, move slow, Train Fast and Move with Power

Train slow, move slow – train fast, and move with Power!
This doesn’t just mean that if you train fast you will have power……

I went out for a spin on a Friday before some Gold Sprints at Peachtree Bikes – but I realized I would waste my time attempting to sprint that night. My legs didn’t have the turn-over required to spin a gear that fast to do well in the sprints. I was having to put too much effort into attempting to spin much above 100 rpm’s…. but it is to be expected, especially when you consider where I am in the training plan.

Although this is disappointing, it is not unexpected, I have been doing a full cold, wet, snow/ice winter of gym workouts this year. Not a lot of heavy lifting, but more true strength building exercises, including weighted lunges & single leg squats. To complement the work in the gym, I have been doing hill repeats at least once a week. When I’m doing the hill climbing my RPM’s are around 70, and the focus is on leg strength – not cadence or Heart Rate. So currently my legs are more used to slowly grinding their way uphill, not turning over the pedals for the county line sprints. So, to suddenly ask my legs to turn over 150 RPM’s for 60 seconds is not suddenly going to be possible!

The good thing about a training plan is things are in phases and I know that the leg turnover comes around much faster than the strength building. Although it has taken most of the winter to build the strength of doing 1 leg squats, it will only be a matter of several weeks to get the legs to increase their turnover again.

As the strength from climbing is combined with the efficient pedal turnover the end result will be power to the pedals. And now that we are into the plyometric phase of the training regime, this is already taking place.

As disappointing as this is b/c I’m not racing in a great event, I know that as I add more speed to my training that the form and turnover of my legs will be a greater reward for the small sacrifice. This is truly where having a plan for the season allows small things like this much more understandable when you are able to look at the big picture and remember the seasons goals, not just what sounds fun this week.

When you are training for a big goal or event sometimes the mind and body respond in funny ways. Some weeks are very challenging physically and sometimes they become challenging mentally. I always let my clients know ahead of time that this is part of the process of becoming stronger. I can even tell them which week in their training plan it will happen & why it will be better the following week.

I find that 1 of the best things about accepting these thoughts as part of the process is although they still pop-up, you don’t dwell on them. Although this does not prevent these self-defeating thoughts from entering the mind, it does help you accept them and push them aside, understanding that it is expected and only temporary. And that just around the corner from this is growth and Strength!

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