Youth Training Programs

Attached are your Phase 2 Re-Testing protocols for next week.  Please review both the schedule and your personal schedule to ensure that you can complete all of the protocols as submitted – ideally in the same locations and at similar conditions (time of day, temperature and humidity).

These assessments are going to validate if you are getting faster at a lower heart rate.  Each workout that you have completed during your first training cycle has been designed to address your identified physical and mental limiters along with improve your overall strength and your aerobic engine. Through your aerobic (blue) workouts, you have leveraged body fat for fuel, and as a result, decreased your body fat and increased your muscle mass thus making it possible for you to go faster and longer prior to becoming fatigued.  As we dial in your sweat rate associated with duration, intensity, temperature and humidity, you are on your way to completely new levels of performance. 

Note: Please update your body measurements prior to beginning your testing next week.  With you completing a rest and recovery week this past week, we have your body at its lowest level of inflammation and swelling and is a more accurate assessment of your true body composition (percentage of body fat and lean muscle mass).   

Benefits of Food and Sleep

Your need for consistent food and sleep will be imperative to the gains you make from day to day and by the end of the week, so please plan ahead with your food sources (dark green, light in color, fresh and readily available).  One suggestion would be to add one serving of whey protein right before bed to increase your intake of amino acids (the building blocks of muscle) – you will notice an improvement in your recovery and endurance the next day.  Also, to evaluate your hydration levels, please remember to weigh yourself both before and after each workout and utilize your sweat rate calculator (attached below) to ensure that you are not losing too much water (ideally in the 1-2% loss range). 

Also, I strive to put stretching and soft tissue notes within each workout (pre/during/post) as an injury prevention effort.  I acknowledge that stretching is not “fun”, but neither is sitting on the couch mending a strained or torn muscle (creates movement) or ligament (attaches muscles to the bone) associated with a crash.  Remember, when your range of motion (how far a muscle and/or a joint can move without restriction) is at an optimal level, your risk of injury is reduced by 70-80%.  Beyond the reduction of injury, having a better range of motion means that you will have less restriction within the muscles which will convert to better endurance and higher outputs of power – you can go faster, longer just by focusing on your stretching and soft tissue work. 

Consistent eating, sleeping and stretching…all important elements to help you Work Smart, Not Hard and Avoid Overtraining!

Yours in sport & health,

-Coach Robb, Coaches and Staff

Thought for the week:

“I am willing to put myself through anything; temporary pain or discomfort means nothing to me as long as I can see that the experience will take me to a new level.”