home coaching programs clinics newsletter links/sponsors events/announcements training information race reports results/photos about SLB


Training Information
> Winter Training Tips and Information
> Fixing a Bad Climbing Habit - Fred Matheny
> Hills, Chocolate Milk and Ice baths
> 2008 NYC Marathon Notes
> Final Marathon Tips
> Starting Lines 27: Big Miles - Joe Henderson
> Make Your Running More Efficient
> Get out of your comfort zone
> CP Map - call boxes & bathrooms
> Tri Stroke Clinic 2008
> 5 Keys to Swimming with Drills and Contstraints
> Triathlon Swimming
> Five Keys to Swimming with Drills
> Triathlon Swimming
> Swimming Balance
> Swim Stroke Clinic presentation
> Swim Stroke Clinic Handout
> Five Keys to Triathlon Swimming
> Running Speed Workshop - Handout
> Running Speed Workshop - Workout
> Pre
> Running Speed - AG Tri Club Workshop
> Speed Drill Workshop
> Post Workout Nutrition - Chocolate Milk
> Periodization...Say What?
> Rest & Recovery
> Training Short Cuts ... Beware!
> Resting Heart Rate
> Getting Ready for Your Marathon
> Running Your First Marathon
> Last Minute Marathon Tips
> Getting Ready for your Marathon
> Pre and Post Marathon Tips
> Four Tips for a Good Season
> NYC Marathon Course Map
> Macro Periodization
> Spring Has Finally Arrived
> Bike Safety - from Joe Friel
> Winter Weather & Training
> Missed Workout Days
> Training for Women over 50
> Marathon to Ultra-Marathon
> Winter Training (Base Phase) - for triathletes
> In Training for Triathlon
> Tip of The Month #7 - The Day Off
> Tip of The Month #1 - Select your "A" race
> Tip of The Month #2 - Build Mileage (Runners)
> Tip of The Month #3 Build Mileage (Triathletes)
> Tip of The Month - for runners - Base Phase
> Winter Training Workshop - Handout
> Winter Training Workshop - powerpoint
> Tip of The Month #5 Strength Building (LT)
> Tip of The Month #6 Lactate Threshold
> Tip of The Month #9 - Warm-up
> Tip of The Month #10 - New?
> Designing a Training Plan That Works ppt
> Designing a Training Plan That Works forms
> Designing a Training Plan That Works forms
> Plyometric Exercises
> Planks
> Achieve Your Resolutions - HR presentation
> Achieve Your Resolutions - HR Training handout
> Achieve Your Resolutions - Try a Tri presentation
> Achieve Your Resolutions - Try a Tri handout
> Central Park Training Etiquette and Safety
> Tire Changing
> Bike Tune-up Time
> Bike Maintenance
> Bicycle Maintenance Checklist
> Tip of The Month #4 Bike Fit
> Bike Gear Chart
> Tip of The Month #8 - Hills (Cycling)
> Tip of The Month #11 - Pedaling
> Cycle Tip Sheet
> Cycling Tips Lanterne Rouge Standing on Climbs
> Cycling Tips from Lanterne Rouge - Aero Bars
> Brake Levers
> Tips for Winter Riding
> Winter Riding
> Cycle Training - Introduction
> Cycle Training Clinic
> Route Sheet: Central Park to Nyack via Rt. 501 NJ
> Gold Coast Tri Training Program - Presentation
> Gold Coast Triathlon Training Program - Handout
> Gold Coast Tri Strength Phase - Handout
> Gold Coast Tri Strength Phase - Presentation
> Gold Coast Clinic Skills for Triathletes
> Gold Coast Tri Skill Sets - Handout
> Gold Coast Tri Building Speed - Presentation
> Gold Coast Tri Speed Building - Handout
> 2005 Grand Rapids Marathon Training Plan
> Grand Rapids Macro & Micro Periodization
> Grand Rapids Training Plan
> Grand Rapids Pre & Post Marathon Tips
> Gold Coast Tri Getting Ready to Race - handout
> Gold Coast Getting Ready to Race - presentation
> Marathon to Ultra-Marathon
> Swimming to Manhattan

My SLBCoaching.com
Client Login:
username:
password:

Tip of The Month #7 - The Day Off

“Concentrate all your thoughts upon the work at hand.  The sun's rays do not burn until brought to a focus.” - Alexander Graham Bell

You’ve heard it many times and you know that you should follow the common guidance.  But, the thought that keeps nagging at you is – if I don’t workout, my competition will get the edge on me.

The holy grail of the Day Off.  To be honest, in all my years of competing and all my years of coaching I NEVER scheduled a day off.  Don’t get me wrong.  That’s not to say I didn’t take a day off.  Just that I never scheduled one.  By the way, I also never suffered from an injury that required an extended layoff.

You are probably asking yourself, what’s your point?  Well, for almost all adult athletes life is a juggling act, between our passion for sport and our job and family.  How many times have you had a hard workout planned, only to have your boss tell you that you have to work late?  Or you’ve got that long run or ride planned for Saturday, when you significant other tells you that you’ve got a family obligation out of town!

First, know this – days off are critical to a sound training program.  All that work you do to get fitter and faster stresses your body.  If you don’t give it a chance to recover and adapt, you’ll stagnate – you’ll reach a plateau and not improve.  You see, there are two parts to training – progressive stress and recovery.  We all get the progressive stress down pretty well.  It’s intuitive.  If you want to go further and faster, you have to push your body. 

But, that’s only half of the story.  Physiologically, you’re body will not adapt fully to the workout stresses unless you back-off the stress and allow your body to rebuild and grow.

So, if you never schedule a day off how do you recover and get stronger and faster?  After every hard or long workout there should be at least one recovery day scheduled.  The two days are linked.  Never do a long or hard workout unless your can do a recovery day after.

Now, you’ve scheduled that long ride for Saturday and a recovery day on Sunday.  When your life interferes with your planned workout, just shift everything forward a day.  You’ll get a day off, but you will only lose one day of training. 

The alternative is to have scheduled a day off on Monday, a long ride on Saturday and a recovery day on Sunday.  You take Monday off.  Saturday’s long ride is cancelled because of family obligations and now you’ve got two days off during one week!

top



© 2004 - 2015 SLB-Coaching.com. All Rights Reserved
Neil L. Cook, 212-472-9281 or 917-575-1901 or Coach@SLB-Coaching.com or Neil.L.Cook@mindspring.com
"Sweet Lightning Bolt" used by permission.