A new year means resolutions or at least re-commitment, which can be tricky to kick start after a few days (weeks, even months?) of being in ‘off season’. Setting a big goal takes big effort, and there is often a deep valley between where one starts and reaching that goal. But there is only one way to reach it – and that’s to just start.
Everyone takes a different approach to making this happen depending on what drives them to be endurance athletes. Here are some of the tricks that might help you get started and stick with it once January gets under way.
- New Bike – If you scored a new bike, you could probably stop reading right now. What else do you need to get you back to training?
- New Tech – This is a very broad category that includes anything from an upgraded watch to new earbuds or a foot pod to swim goggles. Putting new technology into practice is a powerful incentive for most endurance athletes and presents the additional challenge of getting it to work with your existing technology. Hours of ‘fun’!
- New Toys – Fitness related gear may not be directly related to your sport, but a bit of cross training with skiis, snowshoes, a TRX system or resistance bands can give you enough diversity to avoid the boredom of long hours of training indoors.
- New Clothes – Getting out the door for a dark wintery run can be tough, especially if you’re going alone. Somehow the feeling of a fresh run jacket, LED vest, or winter running shoes can help. And who doesn’t like to show off their new swimsuit or test the chamois on the new bib shorts?
- Race Registration – Even in uncertain times, a race registration can provide the incentive to pull you forward. Now that we are experienced at zigging and zagging as life’s rules change, we know that the race commitment can also evolve and regardless – you will be fit and trained for whatever happens.
- Pick a Challenge – Commitment to a challenge that involves both physical and mental aspects. It might be one you create for yourself or one that others are doing to give yourself the sense of community. A virtual walk across the country, running every day for a specific length of time, or something like the Hard 75 Challenge. Whatever you choose – go all in and track it.
- Coaching – Accountability to yourself is one thing – accountability to a coach is another. If your commitment wavers or you have trouble deciding how to move forward, a coaching package might be the thing you need to stick to it and find out just what you’re capable of.
- Training Camp – Signing up for a training camp works much like a race commitment, with many added benefits. First, you’ll work hard to be able to handle the week/end of focused training and not be the one who holds the group back. Next, you’ll gain skills, knowledge and fitness by participating in coach-led workouts with other athletes. Finally, you will learn things you can’t anticipate and push yourself further from the energy and experience of the group. And if you are fortunate enough to go to a destination training camp – you might get to escape the winter weather for a week.
- Nutrition Plan – After days/weeks/months of holiday eating, many athletes feel they need to get back to basics and pay more attention to their diet. It can be as simple as giving up the mid-week wine nights and ensuring there is enough protein in those snacks. Or it can be a full-on nutrition plan with a registered dietician. Everyone has a different relationship with food and unique needs when it comes to fuelling for their sport. This is a good time to include mindful eating as part of your January re-boot.
- Sleep – If your sleep habits slipped up with watching a few more Netflix shows or taking advantage of sleeping in, getting back to a routine that supports your training can go a long way towards keeping you on track. That makes it easier to get up and do those morning workouts, and to recover from the second workouts that show up in your schedule.
- Be kind to yourself – This might sound odd, but a worthwhile inclusion in your 2022 plan might be to practice kindness to yourself. Give some thought to how many times you think you ‘should’ be doing this or that – and consider why that thing matters. Is it your ‘should’ or someone else’s (or you projecting on someone else)? Part of training as an endurance athlete involves mental strength and resilience, and it starts with a strong mental foundation.
- Look in the mirror – Unfortunately, sometimes the reality check is the biggest motivator. Put on your racing gear to really get the full effect! This might be counter to the suggestion in #11, but sometimes kicking yourself in the butt is the kindest thing you can do.
Now, get at it!
