Philipp Seipp, the pro coach of triathlon stars like Laura Philipp or Jannik Schaufler, pleaded in our webinar last week that we should shift down a gear from time to tome. After blogging live in German at the event with subsequent Q&A, we will now focus on how quality can improve performance by summarising Philipp’s tips.
Technique is the key
Be honest: How much time do you spend improving the quality, for example of the aero position on the bike or of the feedback to your coaches and yourself? Quality is the key element for effective training. The higher the quality of the information or the implementation, the higher the success. Therefore, when you train in technique, for example for mobility or for a dialogue with your coach, you make greater progress in the training process. But remember that progress is not necessarily linear. Therefore, keep working on your technical training in a focused way and get feedback from a coach or share information with him via AZUM’s monitoring feature at regular intervals. For this assessment step you should be honest. The reflection allows your coach and/or you to see how movement patterns have changed and where you can correct.
Barefoot runs instead of kilometer-wide runs
Corrections can be achieved with antagonist training, for example. Philipp noticed in the webinar that there are many athletes out there running without bottoms because they have gradually degenerated them. If you as an athlete want to fight such muscular imbalances effectively, there is no way around targeted strengthening and mobility exercises. Take the time to run barefoot, for example, to correct yourself physically and technically and set aside the goal of reaching a certain number of kilometers. If you manage to have a wider repertoire on the motory level, the training will be more powerful. Building on this, strength training can be used as a key training to further increase normal performance. Once again: performance potential can only be generated when the technique is right. And technical training takes time.
Nutrition keeps the engine running
In order to promote the adaptation slightly, the nutrition helps you. If you want to train the minimum and achieve the maximum performance, you should think about:
- The basic nutrition. It supports you in reacting optimally to a stimulus. But the next point is more important.
- The training nutrition. Consider this already in your training sessions. A GA-unit that lasts longer than 90 minutes must be supplied with food. In intervals, your body learns to metabolise carbohydrates in competition, for example.
- The aftercare of training sessions. Anyone who takes more than 30 minutes to replenish carbohydrates and proteins leaves the potential of training untapped.
“Stay on the sofa, your stimulus still works!”
Okay, you probably don’t hear this sentence from your coach very often. But it shows nicely that adjusting the training stimulus takes time, and more time than we think. You can probably remember the moment when you felt that you couldn’t make any progress for weeks. Maybe you wanted too much too fast? Or if your Smartwatch tells you to recover for 72 hours, but you have another session scheduled in AZUM within the next 12 hours, it will affect your stress level. The training may not be as beneficial. The recovery time to let a training stimulus work as long as it needs is individual. If you can develop a feeling here, or use different tools to measure how long it takes you to process a stimulus, you can meet the adaptation time. You create an evolving process while recovery. This increases the power of your training.
Would you like to hear the tips in Philip’s words (in German)? Then take a look here: