What's up, motivators taren here.
Today I want to talk about the six key
elements that I think go into designing a wellstructured endurance training plan.
Those being low intensity training, high intensity training,
strength training, nutrient timing, race intensity training, and recovery.
Put all of these together in the right combinations, you can be a better athlete
than you ever imagined, but get them wrong.
And I frankly think that a lot
of traditional endurance training plans do get this wrong.
You are going to be working harder while actually going backwards.
So I'm going to lay out how we balance all of this.
And I have a new iPad,
so we are going to show this off very graphically and very entertainingly.
My name is Terry Gazelle.
In my twenty s, I was overweight.
Unfulfilled, and couldn't even run to the end of the block.
Over the following years, I found endurance sports lost £65,
won age groups, race, world championships, broke records, and trained and.
Learned from some of the best athletes.
And coaches in the world.
You too can use endurance sports to change
your life and accomplish your fitness goals.
You just need a system.
A system that's meant for us amateurs
who want to be our best while feeling our strongest and healthiest.
My company, Motive, offers that system and I want to share some of the tips from it.
Today.
The first thing I want to talk about is the balance and the focus of training.
What I find happens a lot in endurance training is if there's a continuum here
where over on the traditional side of the scale is high intensity training,
and then this is super easy, where I find most traditional training
methods end up is over here, strictly at the high intensity training
level, where the focus over here is strictly on performance.
A lot of people expect that.
I believe that all training should be easy and it should always be easy.
And actually I don't think that that's the case.
I think that it should be right here
in the middle where the focus is actually more on healthy training methods.
And the interesting thing is that by focusing on healthy training
methods, you can actually also get performance and you can actually perform
really well, better than you ever expected.
But the same can't be said if you focus
strictly on performance, you're not going to get health as a result.
So the first thing to show is that I
believe the total size of your pie, like your potential as an athlete,
is made larger or smaller based on how healthy you are.
And actually I'm going to specifically
strip out pro athletes from that statement because I believe pro athletes can perform
really well, obviously, even with poor health.
I mean, we're seeing lots and lots of pro athletes that are sick coming into races.
They get injured over the course
of a year, but they're in a position that their business is literally let's
throw 20 eggs at a wall, assume that 19 of them break and then
the one that doesn't becomes a world champion.
For us amateur endurance athletes that's not realistic.
We don't want to get sick, we don't want to get injured.
We want to see what we're capable of but we want to be balanced and we want
to come out of this a healthier version of ourselves.
That's what I hear for most people.
So on the traditional training side of things that is very focused strictly
on performance, I do think that the size of the potential is actually smaller.
Next the cornerstone of a good training
plan is based on that number one thing which is low intensity training and we put
a huge emphasis on roughly 75% to 80% of our train beings strictly low intensity.
That allows us to fill up a lot of our potential.
Studies show that 75% to 80% of your
training should be low intensity and that's how you get the best performance.
But in traditional training methods tends
to be an afterthought and coaches might say well just make it easy but they're not
going to really strictly monitor is that training easy or not?
So I think you're filling out less of your
potential there because it's not focused on so much.
Next, getting to the high intensity training.
This is actually kind of ironic to say
that in high intensity training and traditional training methods
the amount of your potential that's getting filled out is smaller than
the amount that's getting filled out in the motive method.
And the reason for that being
in traditional training methods when you do spend a lot more time at higher
intensities and moderate intensities of training you're not going to be able
to hit the high intensity training really well.
But when you're very well rested with most of your training being low intensity,
when that high intensity training comes in bam.
You can absolutely smash it.
You're also better able to adapt to it because your body is better rested.
So it's ironic to think that by training
less intensely you can actually make your high intensity training more effective.
But this is what the studies show.
Next, talking about strength training we
put a very, very big emphasis on strength training in our program.
The strength training workouts that we
focus on are designed to coordinate with the actual endurance training so
that you're getting strength training that complements the endurance training
at the right time, at the right time of the season.
We even bulk up on strength training during the base season,
in the off season so that you come into race season really strong.
Strength training in traditional training
methods tends to be almost an afterthought and even the coaches who say oh yeah,
I focus very heavily on strength training well, it's kind of a small portion
of the overall training plan or it's maybe dealt with a strengthened conditioning
coach who isn't coordinating with the endurance training coach.
Next is nutrient timing on the motive training app.
We have a nutrition recommendation
for every single workout because we want to make sure that your body is
metabolically flexible so that come race day, you can burn both fat and carbs.
And by doing so, you are going to have a nearly limitless supply of energy.
So your potential is going to be much,
much greater because your likelihood of bonking is going to be lower.
Your likelihood of running out of calories on race day is almost nonexistent,
whereas in traditional training methods, they really just focus on carbohydrates.
And that means that come race day, you're not going to be able to burn fat as fuel.
You're more likely to have GI distress and run out of energy.
Bonking wobbling around having muscle failure.
In our app, we make sure that when you have to hit peak levels, yeah,
you get all the carbs in the world so that you can perform at your best.
When we have low intensity sessions,
we make sure that blood glucose is kept very stable with products like you can,
and even just things like vegetables and berries and omelets before a workout.
So your blood glucose is nice and low so that you can continue to burn fat as fuel.
Teaching your body how to do that when all you're doing is hitting the carb train,
you're only teaching your body how to burn carbs.
We want you to be able to access both come race day.
It's also far more healthy, metabolically speaking,
less likely to develop issues like diabetes or metabolic dysfunction.
We don't train hard all the time,
so we also shouldn't fuel like we're training hard all the time.
I need to take a minute to thank a sponsor, which is You Can.
Now You Can is an excellent blood sugar stable source of carbohydrates.
They have what's called superstar, which functions like a carbohydrate,
but it doesn't shoot your blood glucose through the roof, causing a crash after.
Yes, this is very good for training, but it's also good for day to day nutrition.
I really like taking the Yukan bars, the yucan granola,
as a food source that gives me a good amount of carbohydrates and energy while
not shooting my blood glucose through the roof, causing a hunger and energy
crash later in the day and then particularly after a workout.
I like the Yukan energy plus plant
protein, which is a good way to, again get the carbohydrates in,
start recovering, but also gives you a really nice source of protein.
You can go to UCAN Cocaon and if you purchase anything after going through
that link, you will get a discount that's applied at Checkout Again,
that is Youcan cotaren and purchase anything to get a 20% discount.
Thanks you, Kent.
Next is race intensity.
And I'll actually say our approach to race intensity training really isn't
that different from the approach of race intensity training.
In traditional training, I have no data, no evidence to show that race intensity
training is dealt with improperly by traditional training methods.
So I'll just fess up to that.
We deal with it similarly.
But the 6th thing, recovery is certainly a thing.
We just did a video about how we focus so much on recovery to make sure that our
athletes are always ready to adapt to every single training session as
opposed to coming into training sessions tired, where your body might not actually
be able to adapt to the training that you're giving it.
By being better recovered and better balanced, the athlete is always going
to be able to absorb the training stimuli and then adapt to it.
Whereas in traditional training methods,
when you're overworked and recovery, what I've seen with a lot of training
plans, it's like, okay, well, we'll give you recovery when you tell me
that you finally need recovery, basically when you've already gone too far.
So recovery is really an afterthought in a lot of traditional training methods.
Now, by using this system,
what athletes always say when they come to our plan is, wow,
I'm training easier than I ever was, it feels easier than it ever was.
There are definitely some really hard
sessions, but I come to race day chomping at the bit, really eager, feeling great,
feeling ready to go, and somehow I overperform all of my expectations.
And what I hear from traditional training methods more often than not are people
saying, I'm working so hard, I'm training, I'm hitting all my sessions,
I'm really going to the well and digging deep in my training.
But then I come to race day, my times are kind of always the same or
I'm just slightly progressing, but I'm really not feeling very well.
We have a lot of athletes who have actually qualified for World Championships
with us and then said, oh well, now that I've qualified
for a World Championship, I have to go and take this seriously and go hire a coach.
And then a lot of them have actually come
back and said my performance was better training with you than it was
with a coach, and I felt worse with a coach and I was
paying them four or five times the amount of what you're after.
I think it's just because of the balance of this and the focus of this being more
on health, being a better well rounded athlete.
Whereas with traditional training methods, what I find is because the training is
moderately hard to hard all the time, the athlete can't absorb the training.
The athlete doesn't have a base of low
intensity fitness to build upon, doesn't have strength to build upon,
doesn't have metabolic flexibility to build upon.
So they kind of become a onetrick pony of their training to be able to train,
not training to be able to be healthy and race.
Now, whether you use our app or not, hopefully this helps you out.
Balance everything.
Have a big base of fitness with low
intensity that's going to allow you to hit the high intensity really hard.
Make sure that strength is a cornerstone, not an afterthought in your training plan.
Pay attention to nutrient timing so your
body is getting the nutrients that actually support the workouts
and encourage the right adaptation to the workout.
Yes, do lots of race intensity so you can go out and hammer your race pace.
But within all of this, make sure that you're always recovered so
that every single day you are ready to absorb the training effect.
Thanks for watching Motivators.
If you're looking for a training plan
that incorporates these methods that is as good as a one on one coach but as
inexpensive as doing it yourself, check out our Mottiv training app
that covers triathlons, running races, dothlon, swim runs and cycling events.
The link in the description below where
you can check out your customized training plan for free.
Also, if you rather listen to these tips,
we also publish these videos in podcast format on the Terrance Motive Method.
Podcast so you can check that out. And if you don't want to do.
Either of those things that you found this video helpful.
Hit us up with a virtual high five by smashing the like button below.
Later, Motivators.