Things at Endure It are super busy right now so to help you keep everything straight here are some friendly reminders.
Threshold Testing is taking place during all weekday classes this week. Good luck, and at the bottom of this post I've copied some tips that we listed last week.
Wednesday November 16th - 7:00 p.m. @ Endure It Naperville - Club Meeting - Natural Running Clinic. We will have a tech rep from Newton Running to come present a clinic on Natural Running. Please join us and bring your running gear. If you plan on attending the meeting shoot us a quick email at endureitclub@gmail.com so that we can get a rough idea on numbers.
Thursday November 24th - Naperville Turkey Trot - Meet @ Endure it Naperville at 6:45 a.m. Get your turkey day started with a little exercise! Avoid the parking mess that will be downtown Naperville, and meet at Endure It instead. We'll have some juice, coffee, bagels, and high fives...Bird might even demonstrate some "sport taps". We are planning on running down to the trot together and then meeting up after to jog it back to the shop for a light breakfast and to talk about how fast we "could" have run if we were actually in season. If you plan on meeting up with us at Endure It please shoot us an email (endureitclub@gmail.com) so that we can make sure to have enough food/coffee/juice/sport taps to go around.
December 15 - Endure It Holiday Party @ Blackfinn Napeville - 7:00 p.m.
Be there...nothing more to say other than be there!
For some tips on how to attack the threshold testing here you go.
Be as fresh as possible with a good night sleep, some breakfast before class, and I wouldn't recommend a super hard day of training before testing.
Make sure your mind is in the right place. This is going to hurt, think about that ahead of time and know that everyone else there is suffering along right with you.
Get a good warm up in, if that means waiting at Endure It before the coach gets there so that you can set up right away and start spinning then do it. You're not going to burn yourself out with a good solid warm up. You want to make sure your heart and muscles are geared up and ready to rock.
Once you start the test stay steady! If your power is jumping around like crazy it takes more energy. There shouldn't be 20-50 watt surges, that will hurt later in the test!
Remember as time goes on it becomes more difficult to raise that average power number. BUT at the same time do not go out too hard.
It's better to see numbers increase as the time goes on than to see someone peg it from the start and then fight for dear life to keep their numbers where they are.
Stay focused, don't worry about anyone else
Stay efficient on the bike, any movement not directly related to spinning the pedals is a waste of movement...also read waste of energy. So if you're bouncing around like a kid with ADHD who hasn't taken his meds and instead ate 3 large pixie sticks and 2 cans of Mountain Dew...you're wasting a ton of energy!
Break the test down into segments...first 10 minutes, next 5, next 5, next 5 and then every minute.
With those segments set little goals for yourself depending on how you're feeling. For example, if you're working really hard then your goal might be to hold the average wattage you're at. Or if it's easy you might want to increase the average wattage by 2 watts in a 5 minute range. The key is to make small goals!! If you think you're going to blow things up by 10 or 15 watts you might be setting yourself up for a disappointment.
Remember this is hard, it's supposed to be hard and you won't regret working hard!!
Threshold Testing is taking place during all weekday classes this week. Good luck, and at the bottom of this post I've copied some tips that we listed last week.
Wednesday November 16th - 7:00 p.m. @ Endure It Naperville - Club Meeting - Natural Running Clinic. We will have a tech rep from Newton Running to come present a clinic on Natural Running. Please join us and bring your running gear. If you plan on attending the meeting shoot us a quick email at endureitclub@gmail.com so that we can get a rough idea on numbers.
Thursday November 24th - Naperville Turkey Trot - Meet @ Endure it Naperville at 6:45 a.m. Get your turkey day started with a little exercise! Avoid the parking mess that will be downtown Naperville, and meet at Endure It instead. We'll have some juice, coffee, bagels, and high fives...Bird might even demonstrate some "sport taps". We are planning on running down to the trot together and then meeting up after to jog it back to the shop for a light breakfast and to talk about how fast we "could" have run if we were actually in season. If you plan on meeting up with us at Endure It please shoot us an email (endureitclub@gmail.com) so that we can make sure to have enough food/coffee/juice/sport taps to go around.
December 15 - Endure It Holiday Party @ Blackfinn Napeville - 7:00 p.m.
Be there...nothing more to say other than be there!
For some tips on how to attack the threshold testing here you go.
Be as fresh as possible with a good night sleep, some breakfast before class, and I wouldn't recommend a super hard day of training before testing.
Make sure your mind is in the right place. This is going to hurt, think about that ahead of time and know that everyone else there is suffering along right with you.
Get a good warm up in, if that means waiting at Endure It before the coach gets there so that you can set up right away and start spinning then do it. You're not going to burn yourself out with a good solid warm up. You want to make sure your heart and muscles are geared up and ready to rock.
Once you start the test stay steady! If your power is jumping around like crazy it takes more energy. There shouldn't be 20-50 watt surges, that will hurt later in the test!
Remember as time goes on it becomes more difficult to raise that average power number. BUT at the same time do not go out too hard.
It's better to see numbers increase as the time goes on than to see someone peg it from the start and then fight for dear life to keep their numbers where they are.
Stay focused, don't worry about anyone else
Stay efficient on the bike, any movement not directly related to spinning the pedals is a waste of movement...also read waste of energy. So if you're bouncing around like a kid with ADHD who hasn't taken his meds and instead ate 3 large pixie sticks and 2 cans of Mountain Dew...you're wasting a ton of energy!
Break the test down into segments...first 10 minutes, next 5, next 5, next 5 and then every minute.
With those segments set little goals for yourself depending on how you're feeling. For example, if you're working really hard then your goal might be to hold the average wattage you're at. Or if it's easy you might want to increase the average wattage by 2 watts in a 5 minute range. The key is to make small goals!! If you think you're going to blow things up by 10 or 15 watts you might be setting yourself up for a disappointment.
Remember this is hard, it's supposed to be hard and you won't regret working hard!!
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