KEY PRINCIPLES TO CONSISTENT TRAINING:

Which days you do intensity, strength or those long endurance workouts can be individualized by you! This means that you can move the workouts to fit your life, your recovery needs and your cycle (and all it’s variations) if you still have one! You also will learn to target specific paces or power within a specified range. Being intentional about our training comes in the everyday habit of knowing about where you are on that day, what you want to create as a possibility in that session and then going after it with curiosity and commitment.

We also know that not everyday will go according to plan. This is where we look to TRAPs (see mindset) and find the perfect imperfect option.

You are supported by the coaches to learn how to do this and how to make the most of both your training and your recovery. In general use these guidelines:

1. If you miss a workout due to fatigue, let it go! Catching up on missed workouts rarely works because it creates an overload of training not originally intended. While this can be ok once and awhile you may compound fatigue and end up in a deeper hole than before!
2. In general, do not stack 3 hard days in a row. The THAA Philosophy adheres, in general, to the 80% aerobic / 20% high intensity polarized approach. If you are doing quality work effectively, 2-3 cardiovascular intensity sessions per week creates sufficient stress to see performance gains! More is not better.
3. Recovery is as important as the training. For many athletes this is the hardest part of training. Do not underestimate the value of recovery, sleep and nutrition.

Workout Plan Example:  This is an example of how at THAA we structure training to balance load and recovery through the week. This is typically individualized to you. 

Additional Resources:

What is the best time to exercise?  Sleep expert Annika Carrol speaks to the rise and fall of cortisol and how we might structure our day to take advantage of the ebbs and flows. (2:35 s Video)

How to train aligned with your menstrual cycle. (Video)  Where we are at with the science and understanding of training. You may also want to check out Dr. Stacy Sims Nail a PR at Every Phase of Your Menstrual Cycle. 

Mindset:

Maintaining clarity on your values and purpose is crucial. Every race has highs and lows, making the experience richer. Embrace the full journey.

How to Prepare Your Mindset:

1. Identify and Address Fears: Write down all your concerns, no matter how small. Assess whether they are based on current reality or past experiences, and develop solutions.

2. Create a Race Plan: Anticipate potential obstacles and determine preventive measures and solutions.

        Example: If water bottles fly off your bike, ensure holders are secure and know where to replenish.

        If cramping occurs, carry salt tablets and practice breathing techniques.

        If chafing is an issue, have glide or Vaseline available at aid stations.

3. Visualization: Imagine approaching the start line—what do you feel and think? Define the words that describe you in that moment.

4. Race Motto: Develop a personal phrase to keep you focused and motivated.

5. Physical and Mental Check-ins: Perform body scans at set intervals to ensure efficiency and relaxation.

6. Pre-Race Relaxation: Plan a way to distract yourself the day before, like watching Netflix (without the popcorn!).

Nutrition:

Practice race/event nutrition in advance.

Reduce GI Distress One Week Before:

• Lower fiber and FODMAP intake.
• Maintain balanced nutrition rather than increasing consumption.
• Avoid NSAIDs as they may increase GI distress.

Pre-Race Meal Planning: 

• Pack food for travel to avoid relying on airports or gas stations.

• Eat a balanced meal 2-3 hours before the race (e.g., white rice and scrambled eggs).

During the race:

• Stick to a practiced nutrition plan and prepare for contingencies (e.g., dropped bottles, weather changes).

• Avoid excessive water intake before the event; use electrolyte drinks like Nuun to maintain bal

Understanding race weight:

• A slight weight increase before race day is expected due to glycogen storage.

• Focus on feeling prepared and strong rather than reaching a specific number.

• A short-term energy deficit (250-500 kcal/day) can be used 3-6 weeks before the event for performance optimization, but should not be maintained year-round.

Training:

The last 1-2 weeks should focus on recovery and activation rather than increasing fitness.

• Drive the race course if possible but avoid intense efforts the day before.

• Plan for environmental conditions (e.g., sun, wind, temperature adjustments).

Training Schedule Example:

• Monday: Mobility or rest.

• Tuesday: Active session with short, intense intervals.

• Wednesday: Strength taper or easy aerobic training.

• Thursday: Race-pace efforts with full recovery.

• Friday: Rest.

• Saturday: Activation session with speed pick-ups.

Pre-Race Dynamic Stretching Protocol: If a traditional warm-up isn’t possible, focus on joint lubrication and circulation with: leg swings, lunges, and hamstring stretches, hip circles and calf raises, shoulder-blade squeezes and external rotations.

By implementing these strategies, you’ll set yourself up for success on race day, both physically and men

recovery:

To recover ensure you have excellent nutrition and hydration this week.  Book a session with a massage therapist but keep it to a flush rather than body work.  Everything is about healing, resting and getting ready to go! 

Plan to have protein post-race to maximize the fitness gains!

travel:

Minimize travel stress by choosing flights with fewer layovers, even at a higher cost, and prioritizing sleep by avoiding early morning departures. Refer to the Circadian Clock document for managing time zone changes.

Essential Travel Pack:

• Allergy & sinus relief (Benadryl, Sudafed)
• Snacks (granola bar, almonds, oatmeal)
• Comfort & hygiene (earplugs, hand sanitizer, lip balm, toothbrush/toothpaste)
• Imodium for GI support 

Additional Resources

Training and race nutrition