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Originally written for the Nov/Dec '24 OutThere Outdoors publication - learn more by visiting their website: outthereoutdoors.com/health-fitness
But here’s the question: Just because we can measure all this data, does it mean we should?
Recently, I’ve noticed a trend among clients, friends, and even myself. Despite consistent and productive training, anxiety and perceived stress surrounding activity and performance are on the rise. Wasn’t the promise of more data supposed to bring renewed excitement and deeper insights into our training? Unfortunately, the exact opposite has occurred, and what once was an outlet for stress has now become a source of it. To be fair, analyzing training and health-related data from wearable technology can be incredibly useful. Triangulating data across multiple metrics helps with trend analysis, informing decision making, encouraging course-correction, and optimizing training and recovery. An example for you: a friend of mine on the east coast is using wearable technology at scale within industry to inform wellness models, allowing healthcare to be proactive rather than reactive (Example data observation: sleep is poor, HRV is unbalanced, and resting heart rate is elevated – is this a recipe for illness?) With this model in mind, data collection doesn’t sound so bad. So, what’s the issue? The problem isn’t the data itself, but the power we give it to capture and control our attention. A workout that felt beneficial in the moment shifts towards feeling less so after viewing a string of less-than-ideal metrics, followed by an impersonal algorithm-based status update. Completing a ride, climb, paddle, run, hike, or swim used to bring satisfaction and calm. Now, many of us are left wondering, “Was I fast enough?” or “What was my heart rate?” or worse – “How do I compare to others?” At day’s end, putting too much faith in imperfect, and often inaccurate data robs us of the joy and vitality that comes with being active. Perhaps the answer is not found in collecting more data but in focusing on being more present and reflective without it. Dan John, a strength and performance coach at the Olympic Training Center, offers some simple but powerful advice: “Do less, better!” (Go ahead, read those last three words again.) The next time you’ve wrapped up an activity and you’re pouring over the data, consider these questions: 1) Is this data helping or distracting me? 2) Does this data calm my nerves or elevate my anxiety, and 3) How accurate is this data anyways – is it really measuring what I think it’s measuring? This engaged reflection turns down distracting data and turns up your innate sensory system. Reducing the noise around data may be the missing training aide you didn’t know you needed – an addition by subtraction solution. Ready to get started? Try going on your next walk, hike, run, ride, paddle, or outdoor activity without your wearable (gasp!). You may just find that your training status, and mindset, shift from “unproductive” to “joyful”!
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If you're targeting Bloomsday as your official kick-off to the 2025 racing calendar you have ~4 months until race day. Are you ready? No matter what additional training and racing 2025 holds, now is the time to identify and address the performance demands necessary for your success.
Take running for example - this repetitive, mid-range plyometric activity involves bounding from one leg to the next in a balanced manner while simultaneously attenuating impact forces. Recognizing these unique demands equips you with the opportunity to improve your capacity, mitigate injury risk factors, and, most importantly, successfully complete your goal event. Considering these factors, strength and resistive exercise may be the best pound-for-pound adjunct to your training. Recent research has identified that when considering both general (e.g. I want to build strength) and specific performance goals (e.g. I want to build lower-leg strength to run faster), increased muscular strength is strongly associated with improved performance and reduced injury risk. Ready to improve your strength? You have 3 options to improve muscle capacity: 1) pick up or move heavy objects (i.e. strength), 2) pick up or move moderately heavy objects quickly (i.e. power), or 3) pick up or move moderately heavy objects until you're fatigued (i.e. hypertrophy). Notice all 3 options require more than body weight. While body weight training may provide a point of entry, the stimulus is quickly limited. Incorporating resistive exercises into training can be done safely and easily. Begin by performing 2-3 sets per exercise, using weight(s) that allows you to complete 10-15 repetitions prior to fatigue. Avoid going to failure initially and incorporate rest, usually ~1-3 minutes, as needed to foster quality over quantity. Finally, choose 3-5 progressions that specifically compliment the performance demands of your activity and goal event (e.g. farmer’s carry marching offers a similar demand to running). Reminder: while these guidelines are widely applicable, they do not serve as medical advice or substitute for individualized coaching. At day’s end, Mark Bell said it best – “Strength is never a weakness and weakness is never a strength.” Here’s to productive, and strong, training and racing throughout 2025! Originally written for the May/June '23 OutThere Outdoors publication - learn more by visiting their website: outthereoutdoors.com/health-fitness  As Pat Bulger noted in the March/April '23 issue of https://outthereoutdoors.com/, and as Inland NW locals have known for years, Spokane is an incredible "Bike Town." Whether hitting single track on Beacon Hill or Mt. Spokane, enjoying the rolling terrain of the Palouse, executing threshold TT intervals in prep for tri season, or adventuring off-road to explore quiet gravel roads there is something for everyone.
Beyond enjoying time in the saddle, cycling is also a phenomenal catalyst for health and wellness, demanding aerobic endurance, strength, mobility, and mental fortitude. Furthermore, while the terrain and bike may look different based on personal preference, the training paradigm used amongst the disciplines if very similar. As you plan for your upcoming racing season, or as you look to improve your tolerance and capacity for extended time in the saddle, consider the following training principles. First, pick the low hanging fruit. Regardless of training-to-race vs. training-for-life, emphasizing foundational workouts should be prioritized, followed by increasing levels of specificity as appropriate. Specific to all disciplines and distances is the ability to improve overall endurance and aerobic capacity. Expanding time in the saddle at lower intensities (i.e. sub-threshold) is a great strategy for building cardiovascular, neuromusculoskeletal, and metabolic fitness. There’s no hack for base training. (Example ride: Forget about KOMs and PRs and instead turn your attention to a smooth cadence and even, but moderate, intensity. Depending on fitness level, target 1-2 hours, with heart rate <60-70% max) Second, start with the end in mind. After you’ve established point “Z” begin to work backwards, identifying everything from “A” through “Y” which will contribute to your success. Planning a ride with significant elevation gain (e.g. RAMROD)? Early general miles on the trainer or flat-to-rolling terrain may suffice to build base-level fitness, but targeting high-intensity hill repeats as your ride date approaches is necessary to prepare the heart, lungs, legs, and mind. In contrast, if ultra-endurance is your preference (e.g. STP, RAGBRAI) early-season intervals can help to build strength prior to transitioning to extended structural efforts necessary to hold power and effort for extended time. (Example ride: To improve threshold capacity, start with 20-30 minutes easy, followed by 3-4 sets of 5 to 15-minute efforts with equal recovery, finishing with 15-30 minutes easy) Third, diversify your training by leaning into adverse conditions. I’ve yet to meet a cyclist who doesn’t love a ripping tail wind. And yet, a headwind is free resistance training forcing you to optimize your position, fine-tune cadence, and callus the mind. Or perhaps you’re uneasy on variable terrain (i.e. single-track, washboard gravel, steep descents) or when encountering hazards on the roadway. Structuring your ride to mirror cycling’s performance demands fosters physical adaptation and mental confidence. (Example ride: Visit Riverside State Park and hit the trails. Exposure to off-road terrain improves stabilizing musculature and motor control required for gravel and MTB while improving necessary reflexes for avoiding potential road hazards.) Finally, comparisons are odious. High vs. low socks, lace-up vs. BOA, matching kit vs. Hawaiian shirt, mechanical vs. electronic, carbon vs. alloy, carbs vs. ketones, gravel vs. road…and on and on. Don’t lose the joy of cycling by only focusing outwardly. Knowing your personal “why” is a great buffer to distraction. The best bike and training ride is the one you’re on and the one you show up for. // Originally written for the Jan/Feb '24 OutThere Outdoors publication - learn more by visiting their website: outthereoutdoors.com/health-fitness/  bjsm.bmj.com/content/57/17/1073For many individuals, the change in seasons provides an opportunity to unplug, enjoy a few more seasonal beverages or holiday confectionary treats, and to begin strategizing for the upcoming hiking, camping, running, biking, _______ (insert outdoor activity of choice here) season. However, due to the wide-ranging opportunities available year-round within the northwest we often shift to a different activity or sport with little thought for recovery and overall energy availability.
This concept of "energy availability" is emerging throughout sport and recreational activity due to renewed emphasis from clinicians, researchers, and organizations. So, what is energy availability and why should you care? First, energy availability identifies the amount of energy your body can provide to aspects of health, wellness, and performance. As the internal demand goes up (i.e. stress, illness) the external availability (i.e. activity) diminishes. Second, energy availability is strongly linked with Relative Energy Deficiency in Sport (REDs). REDs has been strongly linked with both physiologic (e.g. risk of bone stress injuries and fractures, altered reproductive function, reduced immunity) and psychologic (e.g. anxiety and depression) impairment for individuals dealing with prolonged diminished energy availability. Unfortunately for residents of the pacific northwest, a trifecta of contributing factors significantly increases the risk for altered energy availability throughout the winter months. These include: 1) diminished sun exposure and vitamin D synthesis, 2) reduced recovery and altered sleep, 3) restrictive eating negatively impacting nutrient intake (e.g. holiday gatherings, New Year's weight-loss resolutions). Despite these factors, a few relatively straight-forward habits and behaviors can significantly improve overall energy availability and reduce the risk for injury and set back. First, each of our ecosystems respond differently to life demands. If you've not had a physical to better understand your body’s overall health, blood work to examine macro- or micronutrient deficits (among other factors), or other health and wellness testing completed in the last 2-3 years now's a great time to complete this. Don't guess - assess! Next, your body requires a seasonal 'reset' just like the natural ecosystem all around us in the northwest. The seasonal ebb and flow is a great example for our own ecosystem. Begin by intentionally planning to unplug and renew your emphasis on recovery and improved sleep hygiene. Load and stress associated with running, hiking, biking, paddling and more requires recovery. Shifting to skiing, snowshoeing, climbing, or attempting to maintain peak fitness merely shifts load but does little to foster recovery and increase energy availability. If you're feeling fatigued - rest! Finally, if you've struggled with a history of injuries (e.g. tendinopathy, stress fractures, muscle strains…to name a few) this seasonal lull can provide the perfect opportunity to positively shift the needle towards improving health and wellness. Adopting a resistance training routine (e.g. 2-3x weekly) is strongly linked to improved bone density, increased muscle and tendon elasticity, improved mood and cognitive performance, and reduced risk of musculoskeletal injury. Unsure of where to start or what's best considering your unique medical and activity history? Connecting with a licensed health professional trained in musculoskeletal health, wellness, and performance can help fast-track your progress and assist in optimizing load for the tissue with the issue! Want to learn more? Click on the following link https://bjsm.bmj.com/content/57/17/1073 to find additional information. Wishing you health, wellness, and renewed energy. // Originally written for the March/April OutThere Outdoors publication - learn more by visiting their website: outthereoutdoors.com/health-fitness/
4) Ditch the headphones – while music and podcasts can be valuable training companions, leaving them at home creates an opportunity for quiet, reflection, and mindfulness. Instead of listening to music listen to your breathing or the sounds of spring around you.
5) Fuel up - as training volume and intensity begin to ramp ensure you're properly hydrating, eating nutrient dense meals, and promoting recovery when and where it is needed most. Speaking of which... 6) Go to bed! Arguably the single most important piece of recovery is sleep. If your body is unable to absorb the training you’re completing workouts feel harder, recovery takes longer, and stress levels (i.e. circulating cortisol) increase. 7) Smile – last but not least, smiling may be the simplest training hack that can immediately improve your mood and mindset while promoting relaxation. Besides, training is something we ‘get to’ do…so let’s enjoy it! |
