Train to Live, Live to Tran: The Insider's Guide to Building the Ultimate Fitness Lifestyle

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An Insider's Guide to Building the Ultimate Fitness Lifestyle

Many thanks to my amazing family. Your love is a daily inspiration to me. The luckiest man I know,

Patrick J McCrann

Copyright © 2010 Patrick McCrann. All rights reserved.

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An Insider's Guide to Building the Ultimate Fitness Lifestyle

Table Of Contents Introduction ----------------------------------------------------------------------------------------------------- Page 004 Prologue ---------------------------------------------------------------------------------------------------------- Page 005 Chapter 1: My Journey to Here ----------------------------------------------------------------------------- Page 006 STEP #1: Define the Endurance Lifestyle -------------------------------------------------------------- Page 009 Chapter 2: Function vs. Fiction ----------------------------------------------------------------------------- Page 010 Chapter 3: Back to Basics ------------------------------------------------------------------------------------- Page 013 Chapter 4: The Investment of Time ------------------------------------------------------------------------ Page 018 Chapter 5: The Inevitability of Change ------------------------------------------------------------------- Page 022 STEP #2: Eliminate the Impediments ------------------------------------------------------------------ Page 024 Chapter 6: The Removal of Stumbling Blocks ---------------------------------------------------------- Page 025 Chapter 7: The Identification of Critical Areas ---------------------------------------------------------- Page 028 Chapter 8: The Importance of Singletasking ----------------------------------------------------------- Page 031 STEP #3: Implement the Building Blocks ------------------------------------------------------------- Page 036 Chapter 9: The Value of Consistency ---------------------------------------------------------------------- Page 038 Chapter 10: Killing Your Training Plan -------------------------------------------------------------------- Page 040 Chapter 11: Building a Basic Week ------------------------------------------------------------------------ Page 042 Chapter 12: Managing Volume Training ----------------------------------------------------------------- Page 046 STEP #4: Automate Your Endurance Lifestyle ------------------------------------------------------- Page 049 Chapter 13: Implementing the Lifestyle ----------------------------------------------------------------- Page 051 Chapter 14: The Basics of Automation ------------------------------------------------------------------- Page 053 Chapter 15: The Basics of Batching ------------------------------------------------------------------------ Page 059 Chapter 16: The Basics of Control -------------------------------------------------------------------------- Page 065 Chapter 17: Your Optimal Daily Routine ----------------------------------------------------------------- Page 069 STEP #5: Live La Vida Endurance ------------------------------------------------------------------------ Page 075 Chapter 18: Keeping on Track ------------------------------------------------------------------------------ Page 077 Chapter 19: Getting Away ----------------------------------------------------------------------------------- Page 081 Chapter 20: Filling the Training Void ---------------------------------------------------------------------- Page 083 Chapter 21: Making Mistakes ------------------------------------------------------------------------------- Page 089 Chapter 22: The End and the Beginning ----------------------------------------------------------------- Page 091 Appendices ------------------------------------------------------------------------------------------------------ Page 093 Case Study #1: The Self Starter ----------------------------------------------------------------------------- Page 096 Case Study #2: The Cycling Coach ------------------------------------------------------------------------- Page 098 Case Study #3: Mr. Energy ----------------------------------------------------------------------------------- Page 099 Case Study #4: The Good Doctor -------------------------------------------------------------------------- Page 100 Case Study #5: The Self Starter ----------------------------------------------------------------------------- Page 101 Case Study #6: The Dog Whisperer ------------------------------------------------------------------------ Page 102 Case Study #7: The Spin Doctor ---------------------------------------------------------------------------- Page 103 Case Study #8: The CEO -------------------------------------------------------------------------------------- Page 104 Copyright © 2010 Patrick McCrann. All rights reserved.

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An Insider's Guide to Building the Ultimate Fitness Lifestyle

Introduction “They  say  that  time  changes  things,  but  you  actually  have   to  change  them  yourself.â€?  â€“  Andy  Warhol We  are  setting  out  to  make  some  pretty  radical  changes  in  not  only  how  you  train,  but  also  how  you  essentially  live  an  active  lifestyle.  Parts  of  this  book  will  address  DUHDV VSHFLÂżF WR ZRUN WUDLQLQJ IDPLO\ DQG PXFK PRUH VR ZH KDYH D ORW RI JURXQG to  cover.  I  have  spent  a  great  deal  of  time  making  sure  that  this  book  has  a  lot  meat  and  no  Ă€XII , ZRQÂśW VSHQG D ORW RI WLPH RXWOLQLQJ WKH SUREOHP , ZLOO DVVXPH WKDW \RX KDYH personal  experience  with  the  challenges  of  integrating  training  with  your  home,  work,  and  social  lives. 6HFRQG WKLV ERRN LV QRW DERXW VRPH WRS VHFUHW WUDLQLQJ SURWRFRO WKDW ZLOO ERRVW \RXU ÂżWQHVV 6XFFHVV LQ WKH endurance  space  takes  time  and  commitment;Íž  our  goal  here  is  to  help  you  to  build  the  lifestyle  that  will  give  you  the  chance  to  realize  that  potential.  There  is  no  easy  way.  )LQDOO\ WKLV ERRN LVQÂśW DERXW D PDJLFDO GUHDP OLIH ZKHUH HYHU\WKLQJ LV SHUIHFW DQG EDODQFHG , FRQVLGHU P\VHOI TXDOLÂżHG WR ZULWH RQ WKLV WRSLF EHFDXVH , KDYH VSHQW WKH EHWWHU SDUW RI HLJKW \HDUV GRLQJ WKLV IRU P\VHOI and  my  athletes.  ,QVWHDG RI FKDVLQJ WKH P\WKLFDO EDODQFHG OLIHVW\OH ZHÂśOO IRFXV RQ FKDQQHOLQJ \RXU SDVVLRQ WR DFKLHYH VXFFHVV in  all  areas  of  your  life  that  truly  matter  to  you.  In  other  words,  there  is  no  one  â€œright  wayâ€?;Íž  there  is  only  the  way  that  works  for  you. By  no  means  should  you  expect  to  radically  change  all  elements  of  your  endurance  lifestyle.  For  many  folks  ZKR ÂżQG WKHPVHOYHV LQ QHHG RI VRPH KHOS P\VHOI LQFOXGHG VXEWOH FKDQJHV LQ RQH OLIHVW\OH DUHD FDQ KHOS align  everything  else.  Much  like  a  chiropractor,  we  are  going  to  make  some  slight  adjustments  to  relieve  tension  and  pressure.  When  you  walk  out  the  door,  you  should  feel  like  a  new  person.  However,  know  that  without  your  continued  attention  and  focus,  things  can  easily  return  to  the  status  quo.  (DFK VHFWLRQ KDV SUDFWLFDO KRZ WR JXLGDQFH DQG D FKHFNOLVW IRU DFWLRQ VWHSV <RXÂśOO ÂżQG LQSXW DQG DGYLFH RQ niche  topics,  such  as  nutrition,  health,  wellness,  and  much  more,  to  help  add  depth  to  relevant  chapters.  There  are  even  case  studies  of  people  who-­-­just  like  you-­-­are  getting  it  done  daily.  , HQYLVLRQ \RX UHDGLQJ WKLV ERRN ÂżUVW DV DQ H[HUFLVH RI OHDUQLQJ DQG GLVFRYHU\ 2QFH \RX KDYH SURFHVVHG WKH lessons  and  information,  you  can  return  to  the  practical  guidance  and  case  studies  on  an  as  needed  basis.  I  should  note  that  some  of  the  advice  and  information  covered  might  seem  radical  or  counter-­intuitive.  I  started  this  journey  of  cracking  the  code  on  the  Endurance  Lifestyle  by  ignoring  many  of  the  conventional  rules  by  which  we  live  and  work.  You  will  consider  some  of  the  steps  to  be  impossible  or  simply  not  worthwhile-­-­I  expect  that.  'R \RXU EHVW WR WHVW HDFK HOHPHQW RI ZKDW ZH FRYHU FRQVLGHU LW MXVW D WHPSRUDU\ H[HUFLVH , DP FRQÂżGHQW WKDW DV \RX LPSOHPHQW WKH GLIIHUHQW VWHSV \RXÂśOO KDYH D WRXJK WLPH JRLQJ EDFN WR WKH ZD\ WKDW WKLQJV ZHUH

--  Patrick  McCrann Copyright Š 2010 Patrick McCrann. All rights reserved.

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An Insider's Guide to Building the Ultimate Fitness Lifestyle

Prologue “Reach  high,  for  stars  lie  hidden  in  your  soul.  Dream  deep,   for  every  dream  precedes  the  goal.â€?  â€“  Pamela  Vaull  Starr This,  I  remember  thinking,  is  pretty  freaking  cool. %REELQJ LQ WKH ZDWHUV MXVW RI .DLOXD .RQD , ZDV WUHDGLQJ ZDWHU QH[W WR RI WKH ÂżWWHVW HQGXUDQFH DWKOHWHV RQ WKH SODQHW , ZDV VXSSRVHG WR EH RQH RI WKHVH HOLWHV KDYLQJ TXDOLÂżHG WR JHW KHUH EXW WKDW VWLOO KDGQÂśW JRWWHQ WKURXJK P\ VNXOO $IWHU VHYHUDO GD\V RI EHLQJ LQ D GUHDP ² P\ GUHDP ² , ZDV DERXW to  start  the  Ironman  World  Championships.  It  consisted  of  a  2.4-­mile  swim,  a  112-­mile  bike,  and  a  26.2  mile  run,  all  under  the  watchful  eye  of  the  island  goddess  Pele. Âł$UH \RX UHDG\"´ $ IHOORZ DWKOHWH ZDV PDNLQJ VPDOO WDON DV WKH DQQRXQFHU SXPSHG XS WKH FURZG 6KH had  the  biggest  smile  that  I  had  ever  seen,  and,  from  her  body  markings,  I  could  see  that  she  was  ³'RQÂśW ORRN DW \RXU ZDWFK WKH\ DOZD\V VWDUW D IHZ PLQXWHV HDUO\ ´ VKH VDLG LQ WKH JUDFLRXV WRQH RI D YHWHUDQ WULDWKOHWH DV VKH Ă€RDWHG RII WR ÂżQG D OLWWOH PRUH URRP Just  like  that  little  train  engine,  even  moments  before  the  start  of  the  biggest  race  of  my  life,  I  was  still  trying  to  do  some  internal  pep  talk  to  get  my  feet  back  on  the  ground.  With  140.6  miles  ahead  of  me,  I  was  going  to  need  them.  I  adjusted  my  goggles  for  the  umpteenth  time  and  scanned  the  thousands  of  folks  lining  the  shore  to  see  if  I  could  spot  my  wife.  Spinning  around  to  face  the  Body  Glove  catamaran  and  the  full  1.2  mile  line  of  buoys  that  stretched  out  into  the  ocean,  I  took  a  few  deep  breaths.  ³%HDXWLIXO 'D\´ E\ 8 FDPH RQ WKH ORXGVSHDNHUV DQG WKDW FRXOG RQO\ PHDQ RQH WKLQJÂŤ%220 It  was  as  though  the  cannon  kick  started  the  world  around  me:  fans  screamed,  athletes  swam,  and  helicopters  swooped  overhead.  I  put  my  face  into  the  water  and  started  swimming,  began  counting  P\ VWURNHV DQG ZDWFKHG WKH EHDXWLIXO FRUDO VWUHWFKHG RXW RQ WKH VHD Ă€RRU EHORZ PHÂŤ,W ZDV JRLQJ to  be  a  beautiful  day. 7KH VWRU\ EHKLQG WKDW VWRU\ RI FRXUVH LV VLJQLÂżFDQWO\ OHVV JODPRURXV 0\ MRXUQH\ ZDV RQH RI ORWV RI hard  work,  mistakes,  and  miscues:  all  the  things  that,  in  this  book,  I  aim  to  help  you  avoid  in  your  personal  quest  for  endurance  excellence. Â

Copyright Š 2010 Patrick McCrann. All rights reserved.

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An Insider's Guide to Building the Ultimate Fitness Lifestyle

Chapter 1:

My Journey to Here â€œâ€Śdon’t  be  afraid  to  make  mistakes,  to  stumble,  to  fall,  because,  most  of  the  time,   the  greatest  rewards  come  from  doing  the  things  that  scare  you  the  most.   Maybe  you’ll  get  everything  you  wish  for...  Maybe  you’ll  get  more  than  you   ever  could  have  imagined...  Who  knows  where  life  will  take  you.  The  road   is  long  and  in  the  end...  the  journey  is  the  destination.â€?  â€“  One  Tree  Hill

Creating  a  Better  Way , QHYHU JHW WLUHG RI DQVZHULQJ WKH TXHVWLRQ , JHW DVNHG RQ DQ DOPRVW ZHHNO\ EDVLV ,Q IDFW LWÂśV WKH reason  why  you  are  holding  this  book  right  now. Â

“What’s  your  training  secret?â€? ,I \RX DVN PH WKDW TXHVWLRQ YLD HPDLO FKDW RU IRUXP SRVW EHFDXVH , ZRUN DQG OLYH RQOLQH ²RU HYHQ LI \RX PDQDJH WR WUDFN PH GRZQ LQ UHDO OLIH²WKH DQVZHU LV WKH VDPH 2I FRXUVH LI \RX DVN PH RQ D 7XHVGD\ RU 7KXUVGD\ \RX ZRQÂśW JHW DQ DQVZHU EHFDXVH , DP 0U 0RP DQG GRQÂśW ZRUN $QG , GRQÂśW ZRUN RQ ZHHNHQGV VRUU\ <RXÂśOO SUREDEO\ JHW D UHSO\ IURP PH FRPSRVHG DW DP IURP P\ GLQLQJ URRP WDEOH 2U PD\EH \RXÂśOO UHFHLYH P\ DQVZHU PLG DIWHUQRRQ DV , YLVLW P\ ORFDO QHWZRUN RI 6WDUEXFNV stores  for  a  shot  of  caffeine  and  some  mojo.  In  other  words,  how  I  answer  your  question  is,  in  fact,  WKH DQVZHU WR \RXU TXHVWLRQ $UH \RX FRQIXVHG \HW" “I  run  a  global,  online  triathlon  team  of  Ironman  athletes.â€? 0RVW IRONV KDYH QR LGHD ZKDW WKDW LV %HVLGHV LWÂśV UHDOO\ QRW WUXH %XW PRVW SHRSOH JOD]H RYHU when  I  begin  to  explain  how  I  work  from  home,  take  care  of  my  two  wonderful  daughters,  and  maintain  a  network  of  endurance  websites.  They  just  want  to  know  what  my  magical  swim/bike/run  protocol  is. )RU WKH ÂżUVW WLPH , DP JRLQJ WR WHOO \RX WKH IXOO VWRU\ ,WÂśV WKH VWRU\ RI D JURZLQJ QXPEHU RI HQGXUDQFH DWKOHWHV ZKR DUH ÂżQDOO\ SXWWLQJ WKH SLHFHV RI WKH SX]]OH WRJHWKHU WR DFKLHYH WKHLU SHUVRQDO SURIHVVLRQDO and  athletic  goals.  These  folks  practice  what  I  refer  to  as  â€œEndurance  Lifestyle  Designâ€?. How  does  an  average,  middle-­aged  guy  go  from  middle  of  the  pack  to  qualifying  for  the  Ironman  :RUOG &KDPSLRQVKLSV DQG WR OLYLQJ WKH GUHDP" ,WÂśV VLPSOH KH VWDUWV OLYLQJ WKH GUHDP WRGD\ DQG WKH rest  sorts  itself  out. I  have  spent  the  last  six  years  coaching  athletes  just  like  you,  watching  some  reach  new  levels  of  ¿WQHVV DQG ZHOOQHVV ZKLOH RWKHUV VWDJQDWH 7KHVH DWKOHWHV KDYH WKH VDPH ZRUNRXWV DQG WKH VDPH coach,  but  they  receive  very  different  results. 2I FRXUVH , ZDQWHG WKH VDPH UHVXOWV IRU DOO RI P\ DWKOHWHV 'HVSLWH DOO P\ HIIRUWV , ZDV XQDEOH WR replicate  similar  levels  of  success  across  all  my  clients.  I  was  the  same  coach,  using  the  same  Copyright Š 2010 Patrick McCrann. All rights reserved.

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An Insider's Guide to Building the Ultimate Fitness Lifestyle PHWKRGRORJ\ LQ WKH VDPH PDQQHU +RZHYHU GLIIHUHQW SHRSOH PHDQW GLIIHUHQW UHVXOWV ,W ¿QDOO\ hit  me  that,  while  I  was  doing  my  best  to  effect  change,  at  the  end  of  the  day,  I  was  only  really  ³WRXFKLQJ´ WZR KRXUV RI HYHU\ GD\ RQ DYHUDJH WKDW¶V ,Q RWKHU ZRUGV , EHJDQ WR UHDOL]H WKDW VRPH IRONV ZHUH VLPSO\ UHDG\ WR VXFFHHG 2YHU WLPH RU WKURXJK luck,  they  had  built  a  lifestyle  that  complemented  their  athletic  goals.  It  might  sound  complicated,  but  LW¶V QRW , KDYH WDNHQ WKH WLPH WR LGHQWLI\ WKH WUHQGV DQG EUHDN WKHP GRZQ LQWR PDQDJHDEOH VWHSV WKDW anyone  can  take  to  replicate  the  results.  What  follows  here  in  this  book,  then,  is  essentially  recipes  for  making  life  be  the  way  that  you  want  it  to  EH 0DQDJLQJ ZRUN OLIH DQG WUDLQLQJ GRHVQ¶W KDYH WR EH VWXSHQGRXVO\ KDUG 5HDOO\ 0RVW HQGXUDQFH athletes  assume  that  countless  hours  of  tough  work  is  required  to  achieve  their  dreams.  While  there  are  no  shortcuts,  there  is  a  better  way.  The  truth,  as  I  live  it  and  outline  in  this  book,  is  very  different. ,Q FDVH \RX KDGQ¶W DOUHDG\ JXHVVHG WKH SUHYLRXV VHFWLRQ WDNHV SODFH RQ WKH %LJ ,VODQG RI .RQD +DZDLL LQ WKH ¿QDO VHFRQGV OHDGLQJ XS WR WKH VWDUW RI WKH ,URQPDQ :RUOG &KDPSLRQVKLSV ,W ZDV 2FWREHU DQG DIWHU PDQ\ \HDUV RI KDUG WUDLQLQJ DQG UDFLQJ , KDG ¿QDOO\ PDGH P\ JRDO %XW WKH MRXUQH\ WR WKLV SRLQW ZDVQ¶W HDV\ DW DOO ,Q IDFW LW ZDV DQ\WKLQJ EXW HDV\ $V , ZRUNHG P\ ZD\ through  several  years  of  training,  I  made  almost  every  mistake  in  the  book  (and  then  some). Â

How  I  Got  to  Where  I  Am ‡ Failure  to  make  junior  high  soccer  team  found  me  running  laps  multiple  evenings  with  my  mom  as  drill  sergeant. ‡ Stellar  junior  season  of  high  school  soccer  with  pereneital  cyst  on  tailbone.  Winning  never  hurt  so  much. ‡ Varsity  season  cut  short  by  stress  fracture. ‡ Fighting  the  Freshman  15  saw  me  get  into  weightlifting,  maxing  my  bench  out  at  335.  Unfortunately,  I  was  only  partly  keeping  the  weight  off. ‡ Recruited  by  rowing  coach  when  swimming  laps  at  college  pool  in  my  sophomore  year.  Day  one  was  running  stadium  steps,  and  I  watched  1/3  of  24  guys  lose  their  lunch.  I  was  hooked.  Â‡ Post  college  funk  leads  me  to  try  running,  since  it  was  cheap  and  I  was  good  at  suffering.  Turns  out,  I  was  too  good.  Over-­doing  it  causes  massive  foot  pain  and  required  time  off. ‡ Two  years  in  Peace  Corps  (Uzbekistan)  found  me  running  infrequently  (something  about  offending  Muslim  culture  by  jaunting  about  in  shorts  with  hairy  legs  outside  of  a  stadium).  On  a  trip  home,  I  was  dared  to  do  a  local  triathlon  by  my  brother.  I  competed  in  a  Speedo  and,  simultaneously,  offended  hundreds,  while  developing  a  love  for  a  new  sport.  One  race  career  was  cut  short  by  return  to  Central  Asia. ‡ , FRQWLQXHG H[HUFLVH VHOI ÀDJHOODWLRQ E\ PRYLQJ IURP &HQWUDO $VLD WR WKH &DXFDVXV 5HJLRQ $]HUEDLMDQ ZLWK even  more  rabid  dogs  and  un-­friendly  school  children  with  rocks...and  lots  of  mud.  I  managed  to  complete  a  Copyright © 2010 Patrick McCrann. All rights reserved.

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An Insider's Guide to Building the Ultimate Fitness Lifestyle PDUDWKRQ LQ 6SDLQ RQ YDFDWLRQ EXW VXIIHUHG IURP SRWHQWLDOO\ WKH ZRUVW FDVH RI FKD¿QJ NQRZQ WR PDQ VWDUWLQJ DERXW PLOH 8QDEOH WR VD\ ³9DVHOLQH´ LQ 6SDQLVK , VWUXJJOHG YDOLDQWO\ XQWLO ¿QGLQJ D V\PSDWKHWLF SDUDPHGLF ‡ After  sneaking  into  Harvard  Graduate  School,  ostensibly  to  earn  a  Master’s  degree  in  Russian  Studies,  I  HPEDUNHG RQ P\ WULDWKORQ MRXUQH\ ,Q OHVV WKDQ RQH FDOHQGDU \HDU , GLG P\ ¿UVW RO\PSLF P\ ¿UVW KDOI ,URQPDQ (DJOHPDQ DQG P\ ¿UVW ,URQPDQ ,URQPDQ )ORULGD 0\ JUDGXDWH VFKRRO VFKHGXOH DQG DFFHVV WR WRS notch  collegiate  facilities  allowed  me  to  bury  myself  in  training. ‡ Due  to  demand  for  Ironman  entries,  I  actually  signed  up  for  my  second  Ironman  (IMUSA,  Lake  Placid)  before  KDYLQJ FRPSOHWHG P\ ¿UVW 7KXV EHJDQ D YLFLRXV F\FOH RI FKDVLQJ UDFHV WKDW ODVWHG IRU VHYHUDO \HDUV ‡ $IWHU ,086$ P\ ¿UVW UHDO WULDWKORQ LQMXU\ VHW LQ DV , KDG GRQH D QXPEHU RQ P\ SVRDV PXVFOH 8QDEOH WR UXQ bike,  I  was  relegated  to  swimming  only  and  eating.  I  overcompensated  by  working  myself  into  the  ground  and  drinking  more  coffee  than  was  human.  After  4  months,  I  reigned  in  my  diet  to  lose  a  few  pounds,  begin  running  OLJKWO\ DQG 35 D KDOI PDUDWKRQ 0\ ¿UVW JOLPSVH DW WKH IDFW WKDW WRR PXFK WUDLQLQJ FRXOG SXW PH LQ VXFK D KROH WKDW ZKLOH ¿W , ZDV DFWXDOO\ QRW KHDOWK\ WKHUH LV D GLIIHUHQFH DQG , ZDV GH¿QLWHO\ QRW UHDG\ WR UDFH ‡ ,Q D GHVSHUDWH ELG WR UHDFK .RQD DIWHU PLVVLQJ E\ TXDOL¿FDWLRQ E\ OHVV WKDQ PLQXWHV , KLUHG D IXOO WLPH FRDFK A  former  pro,  he  asked  me  to  outline  all  of  my  possible  training  hours.  I  spent  a  day  analyzing  my  commute,  exercise  options,  commitments  and  see  that  if  I  spent  every  available  hour  training  outside  of  working,  eating,  and  sleeping,  I  could  do  about  24  hours  of  training  in  a  peak  week.  Imagine  my  surprise  when  he  told  me  to  do  that  week  for  8  straight  weeks,  then  to  call  him  back.  I  survive  the  training,  but  not  the  lifestyle.  After  working  my  ass  off,  only  to  miss  a  Kona  slot  at  IMUSA  by  seven  seconds  (oh  yes,  seven),  I  hit  a  brick  wall. ‡ I  returned  home  determined  as  ever  to  succeed,  but  I  was  stymied  by  the  fact  that  I  literally  had  no  more  time  in  my  life.  I  worked  full  time,  was  coaching  part  time,  and  was  about  to  be  married.  Â‡ I  did  what  anyone  else  would  do:  I  quit  my  job,  and  I  became  a  full-­time  triathlon  coach.  Starting  from  the  ground  up,  I  built  my  new  lifestyle  around  what’s  important  to  me:  my  personal,  physical  and  professional  goals.  I  began  to  crush  it.  I  was  forced  to  limit  my  training  hours  (successfully  working  for  yourself  is  surprisingly  KDUGHU WKDQ ZRUNLQJ IRU 7KH 0DQ EXW WKH ÀH[LELOLW\ RI P\ VFKHGXOH DOORZHG PH WR WDUJHW P\ FULWLFDO DUHDV IRU improvement.  Â‡ , WUDLQHG DQG ZRUNHG KDUG IRU VL[ PRQWKV UDFHG ,URQPDQ /DNH 3ODFLG DQG TXDOL¿HG ZLWK D D 3% RQ WKH FRXUVH E\ PLQXWHV ZLWK OHVV WUDLQLQJ $V P\ IDPLO\ JUHZ DQG P\ RQOLQH EXVLQHVV YHQWXUH WRRN RII , TXDOL¿HG two  more  times  (three  years  in  a  row),  setting  a  new  personal  Kona  best  of  10:04.

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An Insider's Guide to Building the Ultimate Fitness Lifestyle

Step #1:

Define the Endurance Lifestyle

Copyright Š 2010 Patrick McCrann. All rights reserved.

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An Insider's Guide to Building the Ultimate Fitness Lifestyle

Chapter 2:

Function vs. Fiction “There  is  no  such  thing  as  life  balance,  only  life  choices.â€?  â€“  Jack  Welch

No  Such  Thing  as  Balance 7KHUH DUH WZR ODUJH FRPSRQHQWV WR HVWDEOLVKLQJ \RXU RZQ IXQFWLRQDO (QGXUDQFH /LIHVW\OH 7KH ÂżUVW LV how  you  conceive  of  your  life;Íž  the  second  is  how  you  implement  it.  Before  we  can  really  begin  talking  DERXW WKH EXLOGLQJ EORFNV RI \RXU OLIHVW\OH ZH QHHG WR GLVSHO D UXPRU $ P\WK 7KH HOHSKDQW LQ WKH room.  Drum  roll  please‌

There  is  no  such  thing  as  balance  in  your  daily  life. The  way  that  we  live  our  lives  in  the  21st  century  means  that  we  can  no  longer  completely  separate  major  chunks  of  our  lives  and  work  independently  to  have  them  in  balance.  Technology  has  changed  how  we  work,  how  we  connect  with  others,  and  how  we  fundamentally  live  our  lives.  Not  only  do  we  GR PRUH EXW ZH DOVR GR PRUH ZKLOH GRLQJ PRUH 2XU FKLOGUHQ GR PRUH 2XU MREV DVN PRUH :H ZDQW PRUH /LIHœV FUD]\DQG WKHQ \RX GHFLGH WR WUDLQ IRU D PDUDWKRQ RU D WULDWKORQ Pre-­race  Prologue: /HWœV WDNH D ORRN DW WKH WUDLQLQJ EXLOG XS WR \RXU DYHUDJH PDUDWKRQ 7KH PLOHDJH LQFUHDVHV DQG WUDFN VHVVLRQV EHFRPH HYHQ PRUH LPSRUWDQW <RX FDQœW JLYH XS \RXU UHFRYHU\ SURWRFROV IRU IHDU RI JHWWLQJ LQMXUHG DQG \RXU QXWULWLRQDO QHHGV PHDQ HYHU\RQH LQ WKH KRXVH LV QRZ HDWLQJ VDODG ¿VK DQG UHFRYHU\ VKDNHV <RX KDYHQœW PDGH RQH RI \RXU VRQœV 6XQGD\ VRFFHU JDPHV LQ IRXU VWUDLJKW ZHHNV WKDQNV WR \RXU ORQJ UXQV $W WKH DGYLFH RI D IULHQG \RX KDYH SLFNHG XS %LNUDP <RJD DQG DUH considering  taking  this  core  strength  class  at  the  gym  you  hear  is  killer.  Work  is  off  the  hook,  as  you  DUH SUHSDULQJ WR WDNH D IHZ GD\V RII SUH DQG SRVW UDFH ZLWK WKH IDPLO\ $QG \RX FDQ IRUJHW WDONLQJ WR \RXU VLJQL¿FDQW RWKHU WKH PLQXWH \RX VWRS PRYLQJ \RX OLWHUDOO\ SDVV RXW Post  Race  Epilogue:  You  make  it  through  the  race  on  minimal  sleep  and  under  intense  pressure  to  manage  a  10-­minute  SHUVRQDO EHVW &RQJUDWXODWLRQV <RX KDYH D ¿QLVKHUœV PHGDO DQG DQ XSKLOO EDWWOH WR UHJDLQ WKH OLIH \RX RQFH OHG <RXU IDPLO\œV KDSS\ EXW RQO\ EHFDXVH \RX DUH GRQH <RXU FR ZRUNHUV DUH KDSS\ EXW RQO\ EHFDXVH \RXœYH VWRSSHG VKRZLQJ XS ODWH ZLWK ZHW KDLU WR WKRVH HDUO\ PRUQLQJ PHHWLQJV <RX ORYH WKH FKDQJHV WR \RXU KHDOWK DQG \RXU ERG\ EXW WKHUHœV QR ZD\ \RX FDQ VXVWDLQ WKH GHPDQGV on  your  time,  your  family,  or  your  career.  You  can  forget  about  asking  your  training  partners  for  DGYLFH DV WKH\œUH DOUHDG\ RII WKLQNLQJ DERXW WKH QH[W UDFH 6WDULQJ GRZQ DW \RXU SHUVRQDO SODQQHU \RX VWRS DQG ZRQGHU ³:KDWœV ZURQJ KHUH" :KDWHYHU KDSSHQHG WR EDODQFH"´ 7KH EDG QHZV LV WKDW WKHUH LV QR VXFK WKLQJ DV EDODQFH 7KH JRRG QHZV LV WKDW WKHUHœV VRPHWKLQJ HYHQ better.  You  can  drop  simply  doing  a  sport,  and  instead  adopt  it  as  your  lifestyle.  Welcome  to  the  world  of  endurance  training  and  racing.  Copyright Š 2010 Patrick McCrann. All rights reserved.

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An Insider's Guide to Building the Ultimate Fitness Lifestyle

More  Isn’t  Better Âł0RUH LVQÂśW EHWWHU %HWWHU LV EHWWHU ´ Âą )UDQFLV &ROH -RQHV 6R \RX JHW LW 2U DW OHDVW LI \RX KDYH JRWWHQ WKLV IDU \RX XQGHUVWDQG WKDW PRUH WLPH VSHQW WUDLQLQJ LVQÂśW H[DFWO\ WKH RSWLPDO ZD\ WR UHDFK \RXU JRDOV EH WKH\ SHUVRQDO SURIHVVLRQDO VRFLDO HWF 0RUH \RX QRZ XQGHUVWDQG LVQÂśW DOZD\V 025( , KDYH ZRUNHG KRXU ZHHNV , KDYH WUDLQHG KRXUV LQ D ZHHN , KDYH GRQH ERWK RI WKHVH VLPXOWDQHRXVO\ OHDUQLQJ ÂżUVWKDQG WKDW PRUH RI HYHU\WKLQJ W\SLFDOO\ PHDQV OHVV RI ZKDW \RX UHDOO\ want.  , KDYH DOVR TXDOLÂżHG IRU .RQD WKUHH WLPHV 0\ GLUW\ OLWWOH VHFUHW WKDW , FDQ VKDUH ZLWK \RX LV WKDW , PDQDJHG WR GR OHVV DQG OHVV WUDLQLQJ HDFK WLPH , KDYH TXDOLÂżHG IRU %RVWRQ DQG , UHFHQWO\ UDQ D VXE 3  hour  marathon  (Fall  2009).  Currently,  I  am  prepping  for  another  shot  at  Kona  with  a  sub-­10  hour  SHUIRUPDQFH LQ /DNH 3ODFLG -XO\ 7KLV LV D ORQJ WLPH OLIH JRDO IRU PH , DP GRLQJ LW RQ KRXUV a  week  of  training  as  we  work  to  grow  Endurance  Nation,  and  I  maintain  my  commitment  to  my  family. 6XFFHVV LQ HQGXUDQFH VSRUWV KDV QRWKLQJ WR GR ZLWK KRZ PXFK WUDLQLQJ \RX GR %HLQJ D YHU\ ÂżW DWKOHWH DQG UDFLQJ OLNH D YHU\ ÂżW DWKOHWH DUH DW WKH FRUH WZR YHU\ GLIIHUHQW WKLQJV &HUWDLQO\ WKH\ DUH QRW PXWXDOO\ H[FOXVLYH EXW E\ QR PHDQV GRHV ÂżWQHVV JXDUDQWHH UHVXOWV $QG ORWV RI WUDLQLQJ GRHVQÂśW JXDUDQWHH ORWV RI ÂżWQHVV HLWKHU

The  value  of  your  training  time  is  multiplied  by  how  you  use  it.  Using  this  consideration,  the  athlete  who  trains  25  hours  a  week  for  an  event  that  is  12  months  away  LV JHWWLQJ OHVV YDOXH IURP WKHLU WLPH WKDQ WKH DWKOHWH ZKR WUDLQV KRXUV D ZHHN DQG KDV OLWHUDOO\ ERDWORDGV RI IUHH WLPH WR SXUVXH RWKHU LQWHUHVWV IRFXV DUHDV 0DQDJLQJ \RXU WLPH ² PDNLQJ WKH PRVW RI LW ² LV DW WKH FRUH RI WKLV ERRN $V \RXÂśOO VHH LQ PDQ\ FDVHV \RX FDQ EH PRUH DWKOHWLFDOO\ successful  by  doing  half  of  the  â€œworkâ€?  you  currently  do.

Who  are  the  New  School  Endurance  Athletes? They  are: ‡ The  stay-­at-­home  mother  of  two,  who  balances  shorter  daily  workouts  with  one  to  two  longer  sessions  a  week,  enabling  her  to  accomplish  all  the  required  lifestyle  tasks,  without  sapping  her  entirely  of  energy. ‡ The  CEO,  who  balances  â€œworking  lunchâ€?  sessions  that  are  more  cut-­throat  â€”  and  effective  â€”  than  most  boardroom  negotiation  sessions,  with  extended  training  vacations. ‡ The  international  aid  worker,  who  uses  a  collapsible  bike,  GPS,  and  a  forgiving  driver  to  plan  training  routes  in  WKH VORSHV RI WKH 0HVNKHWLDQ 5DQJH LQ VRXWKZHVWHUQ *HRUJLD HQ URXWH DQG WR SUHSDUH IRU WKH %RVWRQ 0DUDWKRQ and  Ironman  Coeur  d’Alene.  Â‡ The  web  worker,  who  manages  multiple  clients  and  job  roles  and  is  able  to  pack  up  and  work  â€œremotelyâ€?  from  the  National  Training  Center  in  Clermont,  Florida,  for  a  three  week  mini-­camp. Copyright Š 2010 Patrick McCrann. All rights reserved.

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An Insider's Guide to Building the Ultimate Fitness Lifestyle 7KHVH LQGLYLGXDOV PHDVXUH VXFFHVV QRW E\ WKH KRXUV PLQXWHV VHFRQGV RQ WKH ¿QLVKLQJ FORFN DORQH but  by  their  ability  to  integrate  training  and  living,  and  their  success  in  both  areas,  representing  the  next  evolution  of  the  Endurance  Lifestyle.  $UH \RX UHDG\ WR MRLQ WKHP"

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An Insider's Guide to Building the Ultimate Fitness Lifestyle

Chapter 3:

Back to Basics “For  last  year’s  words  belong  to  last  year’s  language.   And  next  year’s  words  await  another  voice.â€?  â€“  T.S.  Eliot

Old  School  Psychological  Ties 7KH EDVLF FRQFHSW RI (QGXUDQFH /LIHVW\OH 'HVLJQ LVQœW HQWLUHO\ QHZ +RZHYHU KRZ ZH DSSURDFK LW today  most  certainly  is.  The  intentional  integration  of  sport  and  lifestyle  represents  a  fundamental  shift  in  both  how  we  live  and  also  in  how  the  sports  we  play  are  perceived  by  the  public  at  large.  For  a  growing  percentage  of  people,  being  an  endurance  athlete  is  now  a  badge  of  honor,  not  something  to  hide  from  the  boss.  While  this  is  a  far  cry  from  the  days  when  endurance  sports  were  male-­dominated,  relatively  off-­the-­ JULG DIIDLUV WKHUH DUH VWLOO D ORW RI SV\FKRORJLFDO WLHV WR WKH 2OG 6FKRRO

The  Old  School  Model ‡ Mistakenly  assuming  the  monk-­like  training  lifestyle/existence  of  Pro  athletes  to  be  a  prerequisite  of  success. ‡ The  misconception  that  training  with  intensity  means  burning  out  and  ultimately  underachieving.  Â‡ An  arcane  annual  planning  process  that  forces  unrealistic  long-­term  planning. ‡ Obsessive  tracking  of  time  and  distance  as  critical  training  benchmarks. 3DUW RI WKH UHVLOLHQFH RI WKH 2OG 6FKRRO PRGHO LV GXH WR WKH IDFW WKDW RXU VSRUW LV IXOO RI OHJHQGV WKDW KDYH lived  that  life.  In  a  game  of  mega  training  hours  and  minimal  science,  of  incredible  efforts  and  rudimentary  equipment,  endurance  sports  success  is,  more  often  than  not,  about  one  thing:  attrition.  This  survivalist  VFHQDULR PHDQV WKDW RQO\ WKRVH ZKR VXUYLYHG WKRVH EUXWDO KRXUV RI WUDLQLQJ ZHUH OHIW VWDQGLQJ ² DQG WKDW leaves  the  rest  of  us  with  a  very  limited  sample  size  from  which  to  glean  our  training  advice. The  21st  century  life  is  chock  full  of  multitasking,  leveraging  technology,  managing  quickly  changing  SULRULWLHV DQG PXFK PRUH 2Q VRPH OHYHO WKH 2OG 6FKRRO HQGXUDQFH OLIHVW\OH LV H[WUHPHO\ DOOXULQJ SUHFLVHO\ EHFDXVH LW UHTXLUHV FRPSOHWH DWWHQWLRQ DQG GHYRWLRQ $YRLGLQJ WKH GDLO\ SUREOHPV WKDW ZH IDFH WR DFKLHYH VXFFHVV HYHQ LQ MXVW RQH DUHD RI RXU OLYHV LVQÂśW D ZLQ DW DOO ,WÂśV D QRQ VWDUWHU IRU WKH YDVW PDMRULW\ RI XV ZKR ORYH RXU IDPLOLHV MREV DQG IULHQGV DV PXFK DV ² LI QRW PRUH WKDQ ² RXU sport. 6R ZKDW VHSDUDWHV WKH 1HZ 6FKRRO 16 RI HQGXUDQFH DWKOHWHV IURP WKHLU 2OG 6FKRRO 26 FRXQWHUSDUWV" )RU PDQ\ LWÂśV DQ LVVXH RI SULQFLSOH D ZD\ RI OLIH WKDW FDPH ORQJ EHIRUH WKH SDVVLRQ IRU HQGXUDQFH VSRUWV WRRN KROG %XW WKDW GRHVQÂśW PHDQ WKDW LWÂśV WRR ODWH IRU \RX :KLOH WKLV OLVW LV WULDWKORQ VSHFLÂżF WKH Copyright Š 2010 Patrick McCrann. All rights reserved.

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An Insider's Guide to Building the Ultimate Fitness Lifestyle qualities  are  not  limited  by  sport.  There  are  plenty  of  similarities  across  the  spectrum  of  endurance  VSRUWV 6HH LI \RX FDQ ¿QG VRPH WKDW PDS WR \RXU RZQ SHUVRQDO H[SHULHQFH

Old  School  vs.  New  School OS:  Volume  of  training  is  the  most  important  factor. NS:  Quality  training  trumps  volume. 26 &RQVLVWHQF\ LV GH¿QHG E\ GDLO\ DPRXQWV RI WUDLQLQJ GRQH FRQVHFXWLYHO\ 16 &RQVLVWHQF\ LV GH¿QHG E\ FRQWLQXDOO\ LPSURYLQJ FULWLFDO EHQFKPDUNV DFFRPSOLVKHG WKURXJK KDUG VHVVLRQV DQG DGHTXDWH UHFRYHU\ 26 7R EH LQFUHGLEO\ ¿W 16 7R EH ¿W IRU D SXUSRVH ZKDW DUH \RX WUDLQLQJ IRU" DQG WR OHYHUDJH WKDW ¿WQHVV WR GR FRRO stuff 26 )LOO DYDLODEOH WLPH ZLWK PXOWLSOH RIWHQ FRQWUDGLFWRU\ WUDLQLQJ H[HUFLVHV L H FURVV WUDLQLQJ 16 'R WKH ZRUN WKDW QHHGV WR EH GRQH LQ HDFK VHVVLRQ DQG RQO\ GR H[WUD LI \RXU VFKHGXOH DOORZV LW VSRUW VSHFL¿FLW\ 26 ,WœV WKH (QJLQH QRW WKH (TXLSPHQW 16 (TXLSPHQW PDWWHUV 26 6XEMHFWLYH ² 3HUFHLYHG ([HUWLRQ 6WRSZDWFK 16 2EMHFWLYH ² 'DWD 3RZHU 3DFH +HDUW 5DWH HWF

26 <RXU OLIH LV \RXU WUDLQLQJ VFKHGXOH SHULRG 16 7UDLQLQJ VFKHGXOH FDQ EH EXLOW WR ¿W \RXU OLIH 26 &RDFK ([SHUW PDQDJHV \RXU SODQ NS:  You  manage  your  plan. 26 ,WœV DERXW WKH GHVWLQDWLRQ <RX WUDLQ IRU DQ HQWLUH \HDU RU PXOWLSOH \HDUV IRFXVHG RQ D single  event  or  athletic  goal. 16 ,WœV DERXW WKH MRXUQH\ <RX EDODQFH WUDLQLQJ DQG UDFLQJ WR PDNH WKH SURFHVV RI JHWWLQJ ¿WWHU DQG EHWWHU PRUH IXQ

A  New  Approach  to  Basic  Concepts “Persistence  is  the  hard  work  that  you  do  after  you  are  tired  of  doing   the  hard  work  that  you  already  did.â€?  â€“  Newt  Gingrich 5HPHPEHU P\ VWRU\ RI FRXQWOHVV WUDLQLQJ KRXUV OHDGLQJ WR FDIIHLQH GHSHQGHQF\ VWUDLQHG VRFLDO OLIH DQG XQIRUWXQDWHO\ VWLOO VXE SDU UHVXOWV" $IWHU WKH ÂżQDO DWWHPSW DW ,URQPDQ ZKHUH , PLVVHG D slot  to  Kona  by  a  mere  seven  seconds,  I  was  beat.  With,  literally,  no  more  available  hours  in  my  life  to  train,  it  was  clear  that  I  needed  to  reevaluate  the  rules  and  assumptions  under  which  I  had  been  training.  Copyright Š 2010 Patrick McCrann. All rights reserved.

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An Insider's Guide to Building the Ultimate Fitness Lifestyle I  essentially  reverse-­engineered  my  training  and  thought  backwards  from  my  desired  race  experience.  By  doing  this,  I  freed  myself  from  thinking  about  total  hours  and  volume  and  about  mindless  miles  on  a  weekly  basis.  This  new  approach  not  only  helped  me  make  it  to  Kona,  but  it  also  enabled  me  to  structure  a  training  lifestyle  that  allowed  me  to  do  less  and  less  total  training  each  year,  while  continuing  to  qualify.  Planning  became  a  game,  and  training  became  fun.  Good  results/outcomes  GLGQ¶W KXUW , ZDV UH IRFXVHG DQG UH HQHUJL]HG«DQG \RX FDQ EH WRR

$W P\ SHDN , ZDV ORJJLQJ KRXUV D ZHHN 7KDW¶V D ORW RI WUDLQLQJ  EXW LW¶V VWLOO OHVV WKDQ RI P\ HQWLUH ZHHN :KHQ , ¿UVW VWDUWHG WUDLQLQJ IRU ORQJ FRXUVH WULDWKORQV , VSHQW KRXUV SODQQLQJ PRQWKV LQWR WKH IXWXUH , VFDOHG ZRUNRXWV E\ HDFK ZHHN WR EH VDIH DQG ZDWFKHG WKH KRXUV SLOH XS DV P\ IUHH WLPH disappeared.  The  only  saving  grace  was  that  I  was  in  graduate  school  at  the  time,  with  an  incredibly  Ã€H[LEOH VFKHGXOH DQG DQ XQOLPLWHG DPRXQW RI IRRG UHDG GLQLQJ KDOO )DVW IRUZDUG WR DQG , KDG the  epiphany  that  I  could  work  just  as  hard  in  a  2.5  hour  ride  as  I  could  on  a  4  or  4.5  hour  ride.  I  could  get  the  same  results  in  almost  half  the  time…and  I  never  looked  back.  My  story  is  not  uncommon  in  New  School  circles.  From  those  dedicated,  stay-­at-­home  parents  to  full-­time  professionals,  New  School  athletes  are  defying  convention  and  writing  their  own  rule  book. Â

$ 4XLFN 5HYLHZ RI )XQGDPHQWDOV Here  is  a  quick  review  of  the  fundamental  elements  of  the  new  Endurance  Lifestyle  that  you  can  keep  in  mind  as  you  read  this  book. 1.  $QQXDO SODQQLQJ LV D OX[XU\ WKDW PRVW RI XV FDQ¶W DIIRUG $OPRVW HYHU\ WUDLQLQJ ERRN RU JXLGH VWDUWV ZLWK WKH SODQQLQJ SURFHVV ,I WKDW¶V ZKDW \RX DUH ORRNLQJ IRU KHUH \RX¶OO EH VRUHO\ GLVDSSRLQWHG 7KHUH DUH YHU\ IHZ DUHDV RI RXU OLYHV ZKHUH ZH FDQ SODQ RQ DQ DQQXDO VFDOH DQG H[HFXWH $QG ZKHQ \RX DUH EUHDNLQJ GRZQ \RXU WUDLQLQJ LQWR PLFUR XQLWV RI PRQWKV ZHHNV DQG HYHQ GD\V LW¶V YHU\ KDUG WR PDLQWDLQ D VFKHGXOH WKDW UHVHPEOHV ZKDW \RX GUHZ RXW ODVW ZHHN 2QH VXUSULVH ZRUN WULS PHDQV WKH UHVW RI \RXU B\HDUB LV LQ FKDRV ,QVWHDG IRFXV RQ WKH XQLWV WKDW \RX FDQ XQGHUVWDQG DQG HDVLO\ PDQLSXODWH ² \RXU weekly  rhythm.  Most  elements  of  our  lives  function  on  a  weekly  schedule,  from  garbage  pick  up  to  soccer  practice  to  dry  cleaning  to  work  to  church,  etc.  Based  on  this  schedule,  and  the  weighted  importance  of  the  activities  that  comprise  it,  you  can  start  to  outline  a  training  schedule  that  ¿WV \RXU OLIH 2QO\ DIWHU \RX FRPSOHWH WKLV VWHS FDQ \RX EHJLQ DGMXVWLQJ \RXU VFKHGXOH DV \RXU priorities  shift  throughout  the  year  (slightly  bigger  emphasis  on  work  vs.  training  in  winter,  etc.).  Training  is  not  the  most  important  thing  in  your  life. <RX PLJKW WKLQN LW LV <RX PLJKW OLYH OLNH LW LV %XW LW¶V QRW )URP OHDGLQJ SURIHVVLRQDOV WR FRPSHWLWLYH age  groupers,  the  tales  of  insane  dedication,  solitary  hours,  and,  eventually,  a  loss  of  love  for  their  sport,  abound.  Truth  be  told,  you  can  really  only  reach  your  potential  in  anything  when  you  are  truly  free  to  pursue  it.  Not  free  in  the  sense  of  having  no  friends,  no  family,  no  partners,  or  no  work….free  in  the  sense  of  having  the  support  of  these  other  facets  of  your  life  to  go  out  Copyright © 2010 Patrick McCrann. All rights reserved.

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An Insider's Guide to Building the Ultimate Fitness Lifestyle DQG DFKLHYH \RXU EHVW 2QH RI WKH PDLQ UHDVRQV ZK\ ZHœOO EHJLQ \RXU SODQQLQJ E\ PDSSLQJ RXW your  current  life  and  priorities  is  to  make  sure  these  elements  maintain  their  relevance  as  you  incorporate  your  training.  3.  Develop  the  ability  to  adapt. Travel.  Illness.  Injury.  Emergencies.  When  you  set  big,  audacious  goals  for  your  training,  life  seems  to  throw  every  possible  obstacle  in  your  way.  Developing  the  resources  and  perspective  needed  to  handle  the  lows  as  well  as  the  highs  is  a  critical  element  in  developing  an  integrated  Endurance  Lifestyle.  Note  that  this  is  yet  another  reason  why  we  strive  to  lead  integrated  lives;͞  you  never  need  something  else  more  than  when  your  training  is  interrupted. 4.  Cultivate  other  interests  to  achieve  balance. ,WœV QRW HQRXJK WR KDYH RWKHU DFWLYLWLHV RQ \RXU VFKHGXOH ² \RX QHHG WR KDYH D IXOO WLPH FRQVXPLQJ SDVVLRQ $QG , GRQœW PHDQ D UHDOO\ EXV\ MRE , PHDQ VRPHWKLQJ HOVH WKDW \RX ORYH WR do.  It  could  be  golf,  could  be  painting,  could  be  wine,  or  could  be  your  kids.  Whatever  it  is,  there  needs  to  be  a  balancing  element  to  your  life  outside  of  the  all-­consuming  push  of  your  sport.  Exchange  long-­term  training  time  for  short-­term  training  events. The  traditional  endurance  training  paradigm  was  built  around  stacking  ever  larger  blocks  of  training  upon  slightly  smaller  blocks  of  training.  The  arrows  pointed  ever  upwards  to  more  time,  PRUH KRXUV PRUH PLOHV 7KH DYHUDJH DJH JURXS DWKOHWH GRHVQœW KDYH KRXUV D ZHHN WR WUDLQ (or  the  additional  15  hours  to  recover  and  do  maintenance  work).  You  can  turn  this  supposed  weakness  into  strength  by  building  a  manageable  weekly  schedule  that  leads  to  improved  ¿WQHVV ZLWKRXW EXUQLQJ FUHGLWV DW WKH IDPLO\ ZRUN RU VRFLDO EDQN ,Q WXUQ \RX FDQ OHYHUDJH WKLV FUHGLW WR HVFDSH IRU PLQL WUDLQLQJ FDPSV DV D PHDQV RI DGGLQJ PLOHDJH DQG ¿WQHVV WR \RXU regime.  Everyone  wins. 6.  'RLQJ OHVV LVQœW EHLQJ OD]\ $IWHU \HDUV RI YROXPH RULHQWHG WUDLQLQJ ZHHNV ¿OOHG SUHGRPLQDQWO\ ZLWK VKRUWHU ZRUNRXWV GRQœW VHHP ULJKW ,WœV YHU\ HDV\ WR GLVPLVV WKH ³OHVV LV PRUH´ DSSURDFK DV EHLQJ VRPH NLQG RI JLPPLFN I  did  too,  until  life  and  my  race  results  conspired  to  show  me  that  I  had  no  other  option.  $W WKH HQG RI WKH GD\ \RXU ¿WQHVV LVQœW EDVHG RQ WKH QXPEHU RI KRXUV \RX KDYH WUDLQHG )LWQHVV is  your  ability  to  do  work;͞  to  run,  bike,  swim,  or  ski  faster.  If  I  can  achieve  my  goal  of  running  faster  overall  by  following  a  training  program  that  balances  work  with  recovery  and  allows  me  WR H[FHO LQ RWKHU DUHDV RI P\ OLIH ZKHUH , ZDV SUHYLRXVO\ KXUWLQJ UHPLQG PH DJDLQ ZK\ ,œG VD\ QR" )RU DQ\RQH ZKR WUXO\ GRXEWV WKDW D VKRUWHU ZRUNRXW FDQ EH VXI¿FLHQWO\ FKDOOHQJLQJ , KDYH few  interval  workouts  to  share. 7.  Freedom  of  time  is  more  important  than  freedom  of  money. So  much  of  how  we  live  our  lives  is  built  around  doing  things  bigger  and  better  by  being  faster.  We  can  cook  food  faster  in  a  microwave.  We  can  research  faster  online.  I  can  do  more  at  work  EHFDXVH , VSHQW WKH ZKROH FRPPXWH FDWFKLQJ XS RQ P\ YRLFHPDLO DQG HPDLO $QG \HW ZKHQ LW comes  to  training,  the  vast  majority  of  endurance  athletes  default  to  long,  steady  aerobic  work.  Copyright Š 2010 Patrick McCrann. All rights reserved.

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An Insider's Guide to Building the Ultimate Fitness Lifestyle 2QH RI WKH ELJJHVW DGYDQWDJHV RI WKH VWUXFWXUH RI WKH QHZ (QGXUDQFH /LIHVW\OH LV WKH DGGLWLRQDO WLPH \RX JDLQ 1R , FDQÂśW JLYH \RX QHZ WLPH WKDW \RX GRQÂśW DOUHDG\ KDYH +RZHYHU , FDQ VKRZ \RX how  to  structure  that  time  better.  You  can  take  that  12-­hour  training  week  in  January  and  make  it  VL[ KRXUV 7KDWÂśV IUHH KRXUV MXVW DGGHG WR \RXU ZHHN :KDW ZRXOG \RX GR ZLWK WKDW NLQG RI WLPH" 8.  Invest  time,  energy  and  resources  into  areas  for  biggest  improvement. 7KHUHÂśV D WUHPHQGRXV DPRXQW RI QRLVH DURXQG KRZ WR LPSURYH <RX FDQ EX\ HTXLSPHQW FKDQJH your  diet  with  supplements,  travel  to  exclusive  camps  to  be  hammered  by  pro  athletes,  and  much  more.  The  best  ways  to  improve,  however,  are  the  ones  that  incur  the  least  cost  (money,  WLPH HWF IRU WKH ELJJHVW JDLQ RU RSSRUWXQLW\ IRU LPSURYHPHQW <RX FRXOG VSHQG RQ D QHZ wheelset  or  you  could  spend  $1600  on  a  powermeter  with  a  disc  cover.  You  could  spend  $400  RQ D ELNH ÂżWWLQJ RU GURS RQ D QHZ DHURKHOPHW $OO RI WKHVH GHFLVLRQV \LHOG LPSURYHPHQW EXW LWÂśV QRW DOO HTXDO 6RPH FRVW PRUH RWKHUV \LHOG VKRUW WHUP JDLQV RQO\ %HLQJ DEOH WR LGHQWLI\ areas  for  quantum  improvement  is  essential. 9.  'R FRRO VWXII ZLWK \RXU ÂżWQHVV ,I LWÂśV QRW IXQ \RX DUHQÂśW JRLQJ WR GR LW <RXU VSRUW LV D SDVVLRQ IRU \RX GHVSLWH WKH IDFW WKDW LW WDNHV VR PXFK ZRUN 7KDWÂśV SDUWO\ EHFDXVH \RXU ORYH IRU WKH VSRUW FRQVXPHV DQ\ SRWHQWLDO QHJDWLYLW\ DURXQG WKH ZRUN UHTXLUHG WR H[FHO %XW WKLV LV D VOLGLQJ VFDOH DQG WKLQJV DUHQÂśW DOZD\V stacked  to  the  positive  side.  Setting  a  reasonable,  effective  schedule  is  part  of  the  solution,  but  so,  too,  is  making  the  training  worthwhile.  Spice  up  your  season  by  breaking  out  of  the  â€œI  race  every  weekendâ€?  mentality.  Instead,  look  for  unique  events  that  will  help  keep  you  engaged  and  excited  on  a  daily  basis.  Cycling  tours,  big  hiking  trips,  and  24-­hour  relay  races  are  just  a  few  options  that  come  to  mind.

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Copyright Š 2010 Patrick McCrann. All rights reserved.

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