In looking at the weather forecast this morning I saw what I consider to be the first sign of Spring – a daytime temp above 60 degrees! And while I know that we often experience a “false Spring”…which means that it most certainly will snow again…I can’t help but get a bit excited about spring training. Warmer temps & longer days signal a return to activities like mtn biking, hiking, gardening & golf. And while the tendency might be to go full bore & immerse yourself into these activities at full capacity, I’ll gently remind you that it might be smarter to ease back in. So, let’s discuss a few tips to help you get the most out of your spring training.
Tip #1: It’s Been a Minute Since You Last Did This
If you’re like me you’ve stayed active all winter doing wintery things like skiing, snowshoeing, etc. So, yes, we’re all in reasonably good physical condition. But it’s a pretty safe bet that you haven’t done all of your spring/summer activities since…well…last summer! That being the case, we’re in great shape for the things we’ve been doing, but not in great shape for new activities. Bodies are frustratingly specific in what they adapt to. If you’ve been downhill skiing all winter, you’re in awesome downhill skiing condition. But that doesn’t mean that you’re ready to tackle a 4hr mtn bike ride.
Tip #2: What if You Did Squats for 3 Hrs?
Whenever I think about doing something “new” (“new” = something I haven’t done for a while), I remember a comment that my strength coach once made. He explained that yes, I am absolutely in good shape from all the squats, lunges, deadlifts, etc. that we do. But how would I feel if I went out & did 3hrs of squats or 3hrs of lunges or 3hrs of deadlifts?! No question I’d be pretty darn sore!! That’s how we need to think about new activities. Yes, you’re in shape…but starting off with 5hrs of gardening is like doing 5hrs of squats & deads & lunges! Ugh…!!
Tip #3: Sports are Not Created Equal
All activities & sports have specific movement patterns that define them. But just because you use your muscles a certain way in one activity doesn’t necessarily mean that you’ll use your muscles EXACTLY the same way in anther activity. For example: Downhill skiing & road cycling both require strong quads & hamstrings. However, those muscles are used a bit differently in each sport. In downhill skiing, legs are primarily doing eccentric contractions whereas in road cycling legs are doing primarily concentric contractions. Again, these key differences are why we need to ease into new sports so as not to injure ourselves.
Tip #4: Conservative Progressions
Believe me…I get your enthusiasm for new activities! Seeing that 60+ deg temp makes me REALLY excited to get on my mtn bike & go. But we know better, right?! We know that doing too much too soon is a recipe for landing yourself in a PT’s (physical therapist) office. Take is slowly, take it carefully, ease into it. Even if you’re doing something “fun” (like golf or gardening) that really doesn’t feel like exercise, it’s still necessary to build up to a full day of gardening or an 18-hole round of golf. A very basic, but good rule of thumb is the 10% Rule.
10% Rule: Keep volume increases at 10% or less.
That’s from workout to workout, from week to week, from month to month, etc.
Yep, it’s conservative. And does it apply in all cases? No, certainly not. But it’s a good place to start & can help you gauge how to increase your volume.
OK, folks. There’s my take on how you can get the most out of your spring training. If you’d like a bit more info, check out this YouTube.
Happy Training!
Coach Michelle
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