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Some Golden Rules for Training - by Scott Murison

1. Don’t run after weights.

2. Volume kills speed. If you are racing 10km but train by running 20km you are invariably training at a slower pace. Long runs or rides are effective to build up a base very early in the season so you can train without injury. Later in the season or during the race season avoid too much volume/distance.

3. It is better to have epic days of multiple workouts followed by complete rest than it is too have your workouts evenly distributed over the week or month.

4. Stick to your rest days/weeks religiously. Sneaking in workouts on rest days or weeks will make you slower in the end. You build muscle, propagate mitochondria and re-build your glycogen stores while resting not exercising.

5. Proper recovery means not only rest but eating and drinking properly right after your workouts/races and for an equal length as your workout after. I.e. if your race is 3 hours long keep topping up your food by nibbling and drinking for 3 hours after. The hour after a workout is crucial to replenish your glycogen. Get a 3:1 carb:protein drink mix or meals in you immediately following hard workouts or any workout over 60-90 minutes.

6. In your race season try to plan your workouts as follows:

   IF YOUR RACE WAS VERY EXHAUSTING TRY THIS.

   Sunday-RACE, Monday-REST, Tuesday-EASY, Wednesday-HARD, Thursday-HARD, Friday-REST, Saturday REST with very light taper workout

   or

   IF THE RACE AT THE END OF THE WEEK IS IMPORTANT TRY THIS.
   Sunday-RACE, Monday-HARD, Tuesday-EASY, Wednesday-HARD, Thursday-REST, Friday-REST, Saturday LIGHT TAPER WORKOUT.

7. If you are having trouble getting your heart rate up for workouts done successfully in the past or your times are not dropping, it is likely lack of quality rest not lack of workouts. Stop the workout immediately and sneak a rest day in. Examine your schedule. If it is the end of your hard week don’t worry about been tired. If you are in your 1st of 2-3 hard weeks consider the fact you might need to alter your plans to get more rest.

8. There are no rewards for more time spent training. Rewards come from going fast on race day. More is not better.

9. If you are going to skip workouts here is what to skip.

   6 weeks or more before you race season – Skip intensity days (hard intervals) first – Skip endurance and skills last

   0-6 weeks before race season – Skip skills first, Endurance second and Intensity last.

   In race weeks – Skip endurance first, skills second and intensity last.

10. In your endurance workouts include the occasional short pickup. A moderate hill is a good place to get the HR up for a brief moment. Your heart rate does not need to be and should not be raised for long (30 seconds is fine). In a 1-hour run/ride you might do 3 short pickups. This trains your recoveries without tiring you out too much.

11. Eat 2-3 hours before your race. Do not eat the hour before your race. You will get an insulin response that will negatively affect your performance. If you need to top up your glycogen levels eat a gel with water 5-10 minutes before (not 30 minutes before or 5 minutes after) the start. Good foods to try for breakfast on race day: fruit and eggs, apple sauce with protein powder, you want mostly carbs with some protein protein. Keep the meal low in the glycemic index and low in fibre. Hence sugared cereal is bad on race day.

12. For events up to 45 minutes there is no need to eat or drink calories. Perhaps some water to wet the lips. Your body has plenty of glycogen stored in it’s muscles to last this long. Anything solid eaten will only slow you down.

13. For events 45-90 minutes use a carbohydrate drink mix. You will need to re-hydrate and top up your glycogen or your performance will suffer in the second half of the event.

14. For events 1/1/2-3 hours you will need a sports drink with carbs, perhaps gel and if 3 hours is very long for you a small amount of protein in your carb drink.

15. For events longer than 3 hours you will need a sports drink with carbs and protein, perhaps gels and any solid food your stomach can handle.

16. Cadence is the key to going fast on a bike or running. You can only take a limited length stride and can only push down so hard on the pedals. Increased speed comes from more of the same length strides and more RPM on the bike. Work on turning over high cadence in your endurance and skill workouts.

Scot Murison can be reached at Wilrock Outfitters and by email