4/6/2023 0 Comments Prime intensity trainingBefore you begin the intervals, take several slow, deep breaths, relax your muscles, and focus on calming thoughts (e.g., “Easy does it,” “Cool and calm.”). The first segment will emphasize low intensity. Break up your workout into three segments of two intervals each. Let’s say you’re engaging in an interval workout either swimming (6x100y), biking (6x1m), or running (6x200y). Here is a good exercise you can use to learn more about your prime intensity: Second, you can experiment with different levels of intensity in training and see how the differing intensity impacts your performances. There are also decidedly different thoughts, emotions, and physical feelings. In contrast, when you’re performing poorly, there is a very different level of intensity, either higher or lower than your prime intensity. There are also common thoughts, emotions, and physical feelings associated with your prime intensity and performing well. When you perform well, you have a particular level of intensity. If you’re like most triathletes, a distinct pattern will emerge. Remember the thoughts, emotions, and physical feelings you had in these races. Were you positive or negative, happy or angry, relaxed or tense? Second, think back to several races in which you performed poorly. Were you relaxed, energized, or really fired up? Then remember the thoughts, emotions, and physical feelings you experienced during these races. First, think back to several races in which you performed very well. You can garner information in two ways to make this determination. The first step in taking control of your intensity is to identify what is your prime intensity. Finally, to take active steps to reach and maintain prime intensity throughout training and races. Next, to identify those situations in which your intensity may go up or down. Then, to recognize the signs of overintensity and underintensity in training and races. First, to learn what is your prime intensity. You have several goals in developing prime intensity. You can then use the psych-up and psych-down exercises I’ll be describing in the final part of my three-part series to raise or lower your intensity to its prime level. You need to be sensitive to when your intensity is no longer comfortable, in other words, you are too relaxed or too anxious, and it’s not allowing you to perform your best. You can think of your intensity as your internal temperature that needs to be adjusted periodically. When the temperature becomes uncomfortable, either too high or too low, you adjust the thermostat to a more comfortable level. You always notice when your house is too warm or too cold because you’re sensitive to changes in temperature. Your intensity is much like the thermostat maintaining the most comfortable temperature in your house. This article will focus on how you can identify your ideal intensity for triathlon and how different parts of a race and even different distances may require different levels of intensity. In the first article in my three-part series exploring the impact of intensity on triathlon training and racing, I introduced you to what intensity is, how it affects you, how you can tell when you are either under- or over-intense.
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