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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 â&#x20AC;&#x153;They  say  that  time  changes  things,  but  you  actually  have     to  change  them  yourself.â&#x20AC;?  â&#x20AC;&#x201C;  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   DUHDVVSHFLÂżFWRZRUNWUDLQLQJIDPLO\DQGPXFKPRUHVRZHKDYHDORWRIJURXQG to  cover.   I  have  spent  a  great  deal  of  time  making  sure  that  this  book  has  a  lot  meat  and  no   Ă&#x20AC;XII,ZRQÂśWVSHQGDORWRIWLPHRXWOLQLQJWKHSUREOHP,ZLOODVVXPHWKDW\RXKDYH personal   experience   with   the   challenges   of   integrating   training   with   your   home,   work,  and  social  lives. 6HFRQGWKLVERRNLVQRWDERXWVRPHWRSVHFUHWWUDLQLQJSURWRFROWKDWZLOOERRVW\RXUÂżWQHVV6XFFHVVLQWKH 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\WKLVERRNLVQÂśWDERXWDPDJLFDOGUHDPOLIHZKHUHHYHU\WKLQJLVSHUIHFWDQGEDODQFHG,FRQVLGHU P\VHOITXDOLÂżHGWRZULWHRQWKLVWRSLFEHFDXVH,KDYHVSHQWWKHEHWWHUSDUWRIHLJKW\HDUVGRLQJWKLVIRUP\VHOI and  my  athletes.   ,QVWHDGRIFKDVLQJWKHP\WKLFDOEDODQFHGOLIHVW\OHZHÂśOOIRFXVRQFKDQQHOLQJ\RXUSDVVLRQWRDFKLHYHVXFFHVV in  all  areas  of  your  life  that  truly  matter  to  you.  In  other  words,  there  is  no  one  â&#x20AC;&#x153;right  wayâ&#x20AC;?;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   ZKRÂżQGWKHPVHOYHVLQQHHGRIVRPHKHOSP\VHOILQFOXGHGVXEWOHFKDQJHVLQRQHOLIHVW\OHDUHDFDQKHOS 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.   (DFKVHFWLRQKDVSUDFWLFDOKRZWRJXLGDQFHDQGDFKHFNOLVWIRUDFWLRQVWHSV<RXÂśOOÂżQGLQSXWDQGDGYLFHRQ 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\RXUHDGLQJWKLVERRNÂżUVWDVDQH[HUFLVHRIOHDUQLQJDQGGLVFRYHU\2QFH\RXKDYHSURFHVVHGWKH 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\RXUEHVWWRWHVWHDFKHOHPHQWRIZKDWZHFRYHUFRQVLGHULWMXVWDWHPSRUDU\H[HUFLVH,DPFRQÂżGHQW WKDWDV\RXLPSOHPHQWWKHGLIIHUHQWVWHSV\RXÂśOOKDYHDWRXJKWLPHJRLQJEDFNWRWKHZD\WKDWWKLQJVZHUH

--  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 â&#x20AC;&#x153;Reach  high,  for  stars  lie  hidden  in  your  soul.  Dream  deep,     for  every  dream  precedes  the  goal.â&#x20AC;?  â&#x20AC;&#x201C;  Pamela  Vaull  Starr This,  I  remember  thinking,  is  pretty  freaking  cool. %REELQJLQWKHZDWHUVMXVWRI.DLOXD.RQD,ZDVWUHDGLQJZDWHUQH[WWRRIWKHÂżWWHVWHQGXUDQFH DWKOHWHVRQWKHSODQHW,ZDVVXSSRVHGWREHRQHRIWKHVHHOLWHVKDYLQJTXDOLÂżHGWRJHWKHUHEXWWKDW VWLOOKDGQÂśWJRWWHQWKURXJKP\VNXOO$IWHUVHYHUDOGD\VRIEHLQJLQDGUHDP²P\GUHDP²,ZDVDERXW to  start  the  Ironman  World  Championships.  It  consisted  of  a  2.4-­mile  swim,  a  112-­mile  bike,  and  a   26.2  mile  run,  all  under  the  watchful  eye  of  the  island  goddess  Pele. Âł$UH\RXUHDG\"´$IHOORZDWKOHWHZDVPDNLQJVPDOOWDONDVWKHDQQRXQFHUSXPSHGXSWKHFURZG6KH had  the  biggest  smile  that  I  had  ever  seen,  and,  from  her  body  markings,  I  could  see  that  she  was   Âł'RQÂśWORRNDW\RXUZDWFKWKH\DOZD\VVWDUWDIHZPLQXWHVHDUO\´VKHVDLGLQWKHJUDFLRXVWRQHRI DYHWHUDQWULDWKOHWHDVVKHĂ&#x20AC;RDWHGRIIWRÂżQGDOLWWOHPRUHURRP 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.   Âł%HDXWLIXO'D\´E\8FDPHRQWKHORXGVSHDNHUVDQGWKDWFRXOGRQO\PHDQRQHWKLQJÂŤ%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\VWURNHVDQGZDWFKHGWKHEHDXWLIXOFRUDOVWUHWFKHGRXWRQWKHVHDĂ&#x20AC;RRUEHORZPHÂŤ,WZDVJRLQJ to  be  a  beautiful  day. 7KHVWRU\EHKLQGWKDWVWRU\RIFRXUVHLVVLJQLÂżFDQWO\OHVVJODPRURXV0\MRXUQH\ZDVRQHRIORWVRI 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.  

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&#x20AC;&#x153;â&#x20AC;Śdonâ&#x20AC;&#x2122;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  youâ&#x20AC;&#x2122;ll  get  everything  you  wish  for...  Maybe  youâ&#x20AC;&#x2122;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&#x20AC;?  â&#x20AC;&#x201C;  One  Tree  Hill

Creating  a  Better  Way ,QHYHUJHWWLUHGRIDQVZHULQJWKHTXHVWLRQ,JHWDVNHGRQDQDOPRVWZHHNO\EDVLV,QIDFWLWœVWKH reason  why  you  are  holding  this  book  right  now.  

â&#x20AC;&#x153;Whatâ&#x20AC;&#x2122;s  your  training  secret?â&#x20AC;? ,I\RXDVNPHWKDWTXHVWLRQYLDHPDLOFKDWRUIRUXPSRVW EHFDXVH,ZRUNDQGOLYHRQOLQH ²RUHYHQ LI\RXPDQDJHWRWUDFNPHGRZQLQUHDOOLIH²WKHDQVZHULVWKHVDPH2IFRXUVHLI\RXDVNPHRQD 7XHVGD\RU7KXUVGD\\RXZRQÂśWJHWDQDQVZHUEHFDXVH,DP0U0RPDQGGRQÂśWZRUN$QG,GRQÂśW ZRUNRQZHHNHQGVVRUU\<RXÂśOOSUREDEO\JHWDUHSO\IURPPHFRPSRVHGDWDPIURPP\GLQLQJURRP WDEOH2UPD\EH\RXÂśOOUHFHLYHP\DQVZHUPLGDIWHUQRRQDV,YLVLWP\ORFDOQHWZRUNRI6WDUEXFNV stores  for  a  shot  of  caffeine  and  some  mojo.  In  other  words,  how  I  answer  your  question  is,  in  fact,   WKHDQVZHUWR\RXUTXHVWLRQ$UH\RXFRQIXVHG\HW" â&#x20AC;&#x153;I  run  a  global,  online  triathlon  team  of  Ironman  athletes.â&#x20AC;? 0RVWIRONVKDYHQRLGHDZKDWWKDWLV%HVLGHVLWÂśVUHDOO\QRWWUXH%XWPRVWSHRSOHJOD]HRYHU 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. )RUWKHÂżUVWWLPH,DPJRLQJWRWHOO\RXWKHIXOOVWRU\,WÂśVWKHVWRU\RIDJURZLQJQXPEHURIHQGXUDQFH DWKOHWHVZKRDUHÂżQDOO\SXWWLQJWKHSLHFHVRIWKHSX]]OHWRJHWKHUWRDFKLHYHWKHLUSHUVRQDOSURIHVVLRQDO and  athletic  goals.  These  folks  practice  what  I  refer  to  as  â&#x20AC;&#x153;Endurance  Lifestyle  Designâ&#x20AC;?. How  does  an  average,   middle-­aged   guy  go  from  middle   of  the  pack  to  qualifying   for  the  Ironman   :RUOG&KDPSLRQVKLSVDQGWROLYLQJWKHGUHDP",WÂśVVLPSOHKHVWDUWVOLYLQJWKHGUHDPWRGD\DQGWKH rest  sorts  itself  out. I  have  spent  the  last  six  years  coaching  athletes  just  like  you,  watching  some  reach  new  levels  of   ÂżWQHVVDQGZHOOQHVVZKLOHRWKHUVVWDJQDWH7KHVHDWKOHWHVKDYHWKHVDPHZRUNRXWVDQGWKHVDPH coach,  but  they  receive  very  different  results. 2IFRXUVH,ZDQWHGWKHVDPHUHVXOWVIRUDOORIP\DWKOHWHV'HVSLWHDOOP\HIIRUWV,ZDVXQDEOHWR 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\LQWKHVDPHPDQQHU+RZHYHUGLIIHUHQWSHRSOHPHDQWGLIIHUHQWUHVXOWV,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´WZRKRXUVRIHYHU\GD\RQDYHUDJH WKDW¶V  ,QRWKHUZRUGV,EHJDQWRUHDOL]HWKDWVRPHIRONVZHUHVLPSO\UHDG\WRVXFFHHG2YHUWLPHRUWKURXJK luck,  they  had  built  a  lifestyle  that  complemented  their  athletic  goals.  It  might  sound  complicated,  but   LW¶VQRW,KDYHWDNHQWKHWLPHWRLGHQWLI\WKHWUHQGVDQGEUHDNWKHPGRZQLQWRPDQDJHDEOHVWHSVWKDW 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   EH0DQDJLQJZRUNOLIHDQGWUDLQLQJGRHVQ¶WKDYHWREHVWXSHQGRXVO\KDUG5HDOO\0RVWHQGXUDQFH 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 2FWREHUDQGDIWHUPDQ\\HDUVRIKDUGWUDLQLQJDQGUDFLQJ,KDG¿QDOO\PDGHP\JRDO %XWWKHMRXUQH\WRWKLVSRLQWZDVQ¶WHDV\DWDOO,QIDFWLWZDVDQ\WKLQJEXWHDV\$V,ZRUNHGP\ZD\ through  several  years  of  training,  I  made  almost  every  mistake  in  the  book  (and  then  some).  

How  I  Got  to  Where  I  Am Â&#x2021; Failure  to  make  junior  high  soccer  team  found  me  running  laps  multiple  evenings  with  my  mom  as  drill  sergeant. Â&#x2021; Stellar  junior  season  of  high  school  soccer  with  pereneital  cyst  on  tailbone.  Winning  never  hurt  so  much. Â&#x2021; Varsity  season  cut  short  by  stress  fracture. Â&#x2021; Fighting  the  Freshman  15  saw  me  get  into  weightlifting,  maxing  my  bench  out  at  335.  Unfortunately,  I  was  only   partly  keeping  the  weight  off. Â&#x2021; 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&#x2021; 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. Â&#x2021; 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. Â&#x2021; ,FRQWLQXHGH[HUFLVHVHOIÃ&#x20AC;DJHOODWLRQE\PRYLQJIURP&HQWUDO$VLDWRWKH&DXFDVXV5HJLRQ $]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 PDUDWKRQLQ6SDLQRQYDFDWLRQEXWVXIIHUHGIURPSRWHQWLDOO\WKHZRUVWFDVHRIFKD¿QJNQRZQWRPDQVWDUWLQJ DERXWPLOH8QDEOHWRVD\³9DVHOLQH´LQ6SDQLVK,VWUXJJOHGYDOLDQWO\XQWLO¿QGLQJDV\PSDWKHWLFSDUDPHGLF Â&#x2021; After   sneaking   into   Harvard   Graduate   School,   ostensibly   to   earn   a   Masterâ&#x20AC;&#x2122;s   degree   in   Russian   Studies,   I   HPEDUNHGRQP\WULDWKORQMRXUQH\,QOHVVWKDQRQHFDOHQGDU\HDU,GLGP\¿UVWRO\PSLFP\¿UVWKDOI,URQPDQ (DJOHPDQ DQGP\¿UVW,URQPDQ ,URQPDQ)ORULGD 0\JUDGXDWHVFKRROVFKHGXOHDQGDFFHVVWRWRS notch  collegiate  facilities  allowed  me  to  bury  myself  in  training. Â&#x2021; Due  to  demand  for  Ironman  entries,  I  actually  signed  up  for  my  second  Ironman  (IMUSA,  Lake  Placid)  before   KDYLQJFRPSOHWHGP\¿UVW7KXVEHJDQDYLFLRXVF\FOHRIFKDVLQJUDFHVWKDWODVWHGIRUVHYHUDO\HDUV Â&#x2021; $IWHU,086$P\¿UVWUHDOWULDWKORQLQMXU\VHWLQDV,KDGGRQHDQXPEHURQP\SVRDVPXVFOH8QDEOHWRUXQ 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\DQG35DKDOIPDUDWKRQ0\¿UVWJOLPSVHDWWKHIDFWWKDWWRRPXFKWUDLQLQJFRXOGSXWPHLQVXFKDKROH WKDWZKLOH¿W,ZDVDFWXDOO\QRWKHDOWK\ WKHUHLVDGLIIHUHQFH DQG,ZDVGH¿QLWHO\QRWUHDG\WRUDFH Â&#x2021; ,QDGHVSHUDWHELGWRUHDFK.RQDDIWHUPLVVLQJE\TXDOL¿FDWLRQE\OHVVWKDQPLQXWHV,KLUHGDIXOOWLPHFRDFK 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. Â&#x2021; 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&#x2021; 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  whatâ&#x20AC;&#x2122;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   KDUGHUWKDQZRUNLQJIRU7KH0DQ EXWWKHÃ&#x20AC;H[LELOLW\RIP\VFKHGXOHDOORZHGPHWRWDUJHWP\FULWLFDODUHDVIRU improvement.   Â&#x2021; ,WUDLQHGDQGZRUNHGKDUGIRUVL[PRQWKVUDFHG,URQPDQ/DNH3ODFLGDQGTXDOL¿HGZLWKDD3%RQWKH FRXUVHE\PLQXWHVZLWKOHVVWUDLQLQJ$VP\IDPLO\JUHZDQGP\RQOLQHEXVLQHVVYHQWXUHWRRNRII,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 â&#x20AC;&#x153;There  is  no  such  thing  as  life  balance,  only  life  choices.â&#x20AC;?  â&#x20AC;&#x201C;  Jack  Welch

No  Such  Thing  as  Balance 7KHUHDUHWZRODUJHFRPSRQHQWVWRHVWDEOLVKLQJ\RXURZQIXQFWLRQDO(QGXUDQFH/LIHVW\OH7KHÂżUVWLV how  you  conceive  of  your  life;Íž  the  second  is  how  you  implement  it.  Before  we  can  really  begin  talking   DERXWWKHEXLOGLQJEORFNVRI\RXUOLIHVW\OHZHQHHGWRGLVSHODUXPRU$P\WK7KHHOHSKDQWLQWKH room.  Drum  roll  pleaseâ&#x20AC;Ś

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   GRPRUHEXWZHDOVRGRPRUHZKLOHGRLQJPRUH2XUFKLOGUHQGRPRUH2XUMREVDVNPRUH:HZDQW PRUH/LIH¶VFUD]\«DQGWKHQ\RXGHFLGHWRWUDLQIRUDPDUDWKRQRUDWULDWKORQ Pre-­race  Prologue: /HW¶V WDNH D ORRN DW WKH WUDLQLQJ EXLOGXS WR \RXU DYHUDJH PDUDWKRQ 7KH PLOHDJH LQFUHDVHV DQG WUDFNVHVVLRQVEHFRPHHYHQPRUHLPSRUWDQW<RXFDQ¶WJLYHXS\RXUUHFRYHU\SURWRFROVIRUIHDURI JHWWLQJLQMXUHGDQG\RXUQXWULWLRQDOQHHGVPHDQHYHU\RQHLQWKHKRXVHLVQRZHDWLQJVDODG¿VKDQG UHFRYHU\VKDNHV<RXKDYHQ¶WPDGHRQHRI\RXUVRQ¶V6XQGD\VRFFHUJDPHVLQIRXUVWUDLJKW ZHHNVWKDQNVWR\RXUORQJUXQV$WWKHDGYLFHRIDIULHQG\RXKDYHSLFNHGXS%LNUDP<RJDDQGDUH considering  taking  this  core  strength  class  at  the  gym  you  hear  is  killer.  Work  is  off  the  hook,  as  you   DUHSUHSDULQJWRWDNHDIHZGD\VRIISUHDQGSRVWUDFHZLWKWKHIDPLO\$QG\RXFDQIRUJHWWDONLQJWR \RXUVLJQL¿FDQWRWKHUWKHPLQXWH\RXVWRSPRYLQJ\RX OLWHUDOO\ SDVVRXW Post  Race  Epilogue:   You  make  it  through  the  race  on  minimal  sleep  and  under  intense  pressure  to  manage  a  10-­minute   SHUVRQDOEHVW&RQJUDWXODWLRQV<RXKDYHD¿QLVKHU¶VPHGDODQGDQXSKLOOEDWWOHWRUHJDLQWKHOLIH\RX RQFHOHG<RXUIDPLO\¶VKDSS\EXWRQO\EHFDXVH\RXDUHGRQH<RXUFRZRUNHUVDUHKDSS\EXWRQO\ EHFDXVH\RX¶YHVWRSSHGVKRZLQJXSODWHZLWKZHWKDLUWRWKRVHHDUO\PRUQLQJPHHWLQJV <RXORYHWKHFKDQJHVWR\RXUKHDOWKDQG\RXUERG\EXWWKHUH¶VQRZD\\RXFDQVXVWDLQWKHGHPDQGV on   your   time,   your   family,   or   your   career.   You   can   forget   about   asking   your   training   partners   for   DGYLFHDVWKH\¶UHDOUHDG\RIIWKLQNLQJDERXWWKHQH[WUDFH6WDULQJGRZQDW\RXUSHUVRQDOSODQQHU\RX VWRSDQGZRQGHU³:KDW¶VZURQJKHUH":KDWHYHUKDSSHQHGWREDODQFH"´ 7KHEDGQHZVLVWKDWWKHUHLVQRVXFKWKLQJDVEDODQFH7KHJRRGQHZVLVWKDWWKHUH¶VVRPHWKLQJHYHQ 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 © 2010 Patrick McCrann. All rights reserved.

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An Insider's Guide to Building the Ultimate Fitness Lifestyle

More  Isnâ&#x20AC;&#x2122;t  Better Âł0RUHLVQÂśWEHWWHU%HWWHULVEHWWHU´Âą)UDQFLV&ROH-RQHV 6R\RXJHWLW2UDWOHDVWLI\RXKDYHJRWWHQWKLVIDU\RXXQGHUVWDQGWKDWPRUHWLPHVSHQWWUDLQLQJ LVQÂśWH[DFWO\WKHRSWLPDOZD\WRUHDFK\RXUJRDOVEHWKH\SHUVRQDOSURIHVVLRQDOVRFLDOHWF0RUH \RXQRZXQGHUVWDQGLVQÂśWDOZD\V025( , 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 , PDQDJHGWRGROHVVDQGOHVVWUDLQLQJHDFKWLPH,KDYHTXDOLÂżHGIRU%RVWRQDQG,UHFHQWO\UDQDVXE 3  hour  marathon  (Fall  2009).  Currently,  I  am  prepping  for  another  shot  at  Kona  with  a  sub-­10  hour   SHUIRUPDQFHLQ/DNH3ODFLG -XO\ 7KLVLVDORQJWLPHOLIHJRDOIRUPH,DPGRLQJLWRQKRXUV 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 DWKOHWHDQGUDFLQJOLNHDYHU\ÂżWDWKOHWHDUHDWWKHFRUHWZRYHU\GLIIHUHQWWKLQJV&HUWDLQO\WKH\DUH QRWPXWXDOO\H[FOXVLYHEXWE\QRPHDQVGRHVÂżWQHVVJXDUDQWHHUHVXOWV$QGORWVRIWUDLQLQJGRHVQÂśW JXDUDQWHHORWVRIÂżWQHVVHLWKHU

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   LVJHWWLQJOHVVYDOXHIURPWKHLUWLPHWKDQWKHDWKOHWHZKRWUDLQVKRXUVDZHHNDQGKDVOLWHUDOO\ ERDWORDGV RI IUHH WLPH WR SXUVXH RWKHU LQWHUHVWVIRFXV DUHDV 0DQDJLQJ \RXU WLPH ² PDNLQJ WKH PRVWRILW²LVDWWKHFRUHRIWKLVERRN$V\RXÂśOOVHHLQPDQ\FDVHV\RXFDQEHPRUHDWKOHWLFDOO\ successful  by  doing  half  of  the  â&#x20AC;&#x153;workâ&#x20AC;?  you  currently  do.

Who  are  the  New  School  Endurance  Athletes? They  are: Â&#x2021; 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. Â&#x2021; The   CEO,   who   balances   â&#x20AC;&#x153;working   lunchâ&#x20AC;?   sessions   that   are   more   cut-­throat   â&#x20AC;&#x201D;   and   effective   â&#x20AC;&#x201D;   than   most   boardroom  negotiation  sessions,  with  extended  training  vacations. Â&#x2021; The  international  aid  worker,  who  uses  a  collapsible  bike,  GPS,  and  a  forgiving  driver  to  plan  training  routes  in   WKHVORSHVRIWKH0HVNKHWLDQ5DQJHLQVRXWKZHVWHUQ*HRUJLDHQURXWHDQGWRSUHSDUHIRUWKH%RVWRQ0DUDWKRQ and  Ironman  Coeur  dâ&#x20AC;&#x2122;Alene.   Â&#x2021; The  web  worker,  who  manages  multiple  clients  and  job  roles  and  is  able  to  pack  up  and  work  â&#x20AC;&#x153;remotelyâ&#x20AC;?  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 7KHVHLQGLYLGXDOVPHDVXUHVXFFHVVQRWE\WKHKRXUVPLQXWHVVHFRQGVRQWKH¿QLVKLQJFORFNDORQH but  by  their  ability  to  integrate  training  and  living,  and  their  success  in  both  areas,  representing  the   next  evolution  of  the  Endurance  Lifestyle.   $UH\RXUHDG\WRMRLQWKHP"

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Page 12


An Insider's Guide to Building the Ultimate Fitness Lifestyle

Chapter 3:

Back to Basics â&#x20AC;&#x153;For  last  yearâ&#x20AC;&#x2122;s  words  belong  to  last  yearâ&#x20AC;&#x2122;s  language.     And  next  yearâ&#x20AC;&#x2122;s  words  await  another  voice.â&#x20AC;?  â&#x20AC;&#x201C;  T.S.  Eliot

Old  School  Psychological  Ties 7KHEDVLFFRQFHSWRI(QGXUDQFH/LIHVW\OH'HVLJQLVQœWHQWLUHO\QHZ+RZHYHUKRZZHDSSURDFKLW 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-­ JULGDIIDLUVWKHUHDUHVWLOODORWRISV\FKRORJLFDOWLHVWRWKH2OG6FKRRO

The  Old  School  Model Â&#x2021; Mistakenly  assuming  the  monk-­like  training  lifestyle/existence  of  Pro  athletes  to  be  a  prerequisite  of  success. Â&#x2021; The  misconception  that  training  with  intensity  means  burning  out  and  ultimately  underachieving.   Â&#x2021; An  arcane  annual  planning  process  that  forces  unrealistic  long-­term  planning. Â&#x2021; Obsessive  tracking  of  time  and  distance  as  critical  training  benchmarks. 3DUWRIWKHUHVLOLHQFHRIWKH2OG6FKRROPRGHOLVGXHWRWKHIDFWWKDWRXUVSRUWLVIXOORIOHJHQGVWKDWKDYH 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   VFHQDULRPHDQVWKDWRQO\WKRVHZKRVXUYLYHGWKRVHEUXWDOKRXUVRIWUDLQLQJZHUHOHIWVWDQGLQJ²DQGWKDW 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   SULRULWLHVDQGPXFKPRUH2QVRPHOHYHOWKH2OG6FKRROHQGXUDQFHOLIHVW\OHLVH[WUHPHO\DOOXULQJ SUHFLVHO\EHFDXVHLWUHTXLUHVFRPSOHWHDWWHQWLRQDQGGHYRWLRQ$YRLGLQJWKHGDLO\SUREOHPVWKDWZH IDFHWRDFKLHYHVXFFHVVHYHQLQMXVWRQHDUHDRIRXUOLYHVLVQÂśWDZLQDWDOO,WÂśVDQRQVWDUWHUIRUWKH YDVWPDMRULW\RIXVZKRORYHRXUIDPLOLHVMREVDQGIULHQGVDVPXFKDV²LIQRWPRUHWKDQ²RXU sport. 6RZKDWVHSDUDWHVWKH1HZ6FKRRO 16 RIHQGXUDQFHDWKOHWHVIURPWKHLU2OG6FKRRO 26 FRXQWHUSDUWV" )RUPDQ\LWÂśVDQLVVXHRISULQFLSOHDZD\RIOLIHWKDWFDPHORQJEHIRUHWKHSDVVLRQIRUHQGXUDQFH VSRUWVWRRNKROG%XWWKDWGRHVQÂśWPHDQWKDWLWÂśVWRRODWHIRU\RX:KLOHWKLVOLVWLVWULDWKORQVSHFLÂżFWKH 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   VSRUWV6HHLI\RXFDQ¿QGVRPHWKDWPDSWR\RXURZQSHUVRQDOH[SHULHQFH

Old  School  vs.  New  School OS:   Volume  of  training  is  the  most  important  factor. NS:   Quality  training  trumps  volume. 26 &RQVLVWHQF\LVGH¿QHGE\GDLO\DPRXQWVRIWUDLQLQJGRQHFRQVHFXWLYHO\ 16 &RQVLVWHQF\ LV GH¿QHG E\ FRQWLQXDOO\ LPSURYLQJ FULWLFDO EHQFKPDUNV DFFRPSOLVKHG WKURXJKKDUGVHVVLRQVDQGDGHTXDWHUHFRYHU\ 26 7REHLQFUHGLEO\¿W 16 7REH¿WIRUDSXUSRVH ZKDWDUH\RXWUDLQLQJIRU" DQGWROHYHUDJHWKDW¿WQHVVWRGRFRRO stuff 26 )LOODYDLODEOHWLPHZLWKPXOWLSOHRIWHQFRQWUDGLFWRU\WUDLQLQJH[HUFLVHV LHFURVVWUDLQLQJ  16 'RWKHZRUNWKDWQHHGVWREHGRQHLQHDFKVHVVLRQDQGRQO\GRH[WUDLI\RXUVFKHGXOH DOORZVLW VSRUWVSHFL¿FLW\  26 ,WœVWKH(QJLQHQRWWKH(TXLSPHQW 16 (TXLSPHQWPDWWHUV 26 6XEMHFWLYH²3HUFHLYHG([HUWLRQ6WRSZDWFK 16 2EMHFWLYH²'DWD 3RZHU3DFH+HDUW5DWHHWF

26 <RXUOLIHLV\RXUWUDLQLQJVFKHGXOHSHULRG 16 7UDLQLQJVFKHGXOHFDQEHEXLOWWR¿W\RXUOLIH 26 &RDFK([SHUWPDQDJHV\RXUSODQ 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 ,WœVDERXWWKHMRXUQH\<RXEDODQFHWUDLQLQJDQGUDFLQJWRPDNHWKHSURFHVVRIJHWWLQJ ¿WWHUDQGEHWWHUPRUHIXQ

A  New  Approach  to  Basic  Concepts â&#x20AC;&#x153;Persistence  is  the  hard  work  that  you  do  after  you  are  tired  of  doing     the  hard  work  that  you  already  did.â&#x20AC;?  â&#x20AC;&#x201C;  Newt  Gingrich 5HPHPEHUP\VWRU\RIFRXQWOHVVWUDLQLQJKRXUVOHDGLQJWRFDIIHLQHGHSHQGHQF\VWUDLQHGVRFLDO OLIHDQGXQIRUWXQDWHO\VWLOOVXESDUUHVXOWV"$IWHUWKHÂżQDODWWHPSWDW,URQPDQZKHUH,PLVVHGD 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¶WKXUW,ZDVUHIRFXVHGDQGUHHQHUJL]HG«DQG\RXFDQEHWRR

$WP\SHDN,ZDVORJJLQJKRXUVDZHHN7KDW¶VDORWRIWUDLQLQJ   EXWLW¶VVWLOOOHVVWKDQRIP\HQWLUHZHHN :KHQ,¿UVWVWDUWHGWUDLQLQJIRUORQJFRXUVHWULDWKORQV,VSHQWKRXUVSODQQLQJPRQWKVLQWRWKHIXWXUH , 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&#x20AC;H[LEOHVFKHGXOHDQGDQXQOLPLWHGDPRXQWRIIRRG UHDGGLQLQJKDOO )DVWIRUZDUGWRDQG,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  timeâ&#x20AC;¦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.  

$4XLFN5HYLHZRI)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.   $QQXDOSODQQLQJLVDOX[XU\WKDWPRVWRIXVFDQ¶WDIIRUG $OPRVW HYHU\ WUDLQLQJ ERRN RU JXLGH VWDUWV ZLWK WKH SODQQLQJ SURFHVV ,I WKDW¶V ZKDW \RX DUH ORRNLQJIRUKHUH\RX¶OOEHVRUHO\GLVDSSRLQWHG7KHUHDUHYHU\IHZDUHDVRIRXUOLYHVZKHUHZH FDQSODQRQDQDQQXDOVFDOHDQGH[HFXWH$QGZKHQ\RXDUHEUHDNLQJGRZQ\RXUWUDLQLQJ LQWR PLFURXQLWV RI PRQWKVZHHNVDQG HYHQ GD\V LW¶V YHU\ KDUG WR PDLQWDLQ D VFKHGXOH WKDW UHVHPEOHVZKDW\RXGUHZRXWODVWZHHN2QHVXUSULVHZRUNWULSPHDQVWKHUHVWRI\RXUB\HDUB LVLQFKDRV,QVWHDGIRFXVRQWKHXQLWVWKDW\RXFDQXQGHUVWDQGDQGHDVLO\PDQLSXODWH²\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\RXUOLIH2QO\DIWHU\RXFRPSOHWHWKLVVWHSFDQ\RXEHJLQDGMXVWLQJ\RXUVFKHGXOHDV\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. <RXPLJKWWKLQNLWLV<RXPLJKWOLYHOLNHLWLV%XWLW¶VQRW)URPOHDGLQJSURIHVVLRQDOVWRFRPSHWLWLYH 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  workâ&#x20AC;¦.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 DQGDFKLHYH\RXUEHVW2QHRIWKHPDLQUHDVRQVZK\ZHœOOEHJLQ\RXUSODQQLQJE\PDSSLQJRXW 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 FRQVXPLQJSDVVLRQ$QG,GRQœWPHDQDUHDOO\EXV\MRE,PHDQVRPHWKLQJHOVHWKDW\RXORYHWR 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,   PRUHKRXUVPRUHPLOHV7KHDYHUDJHDJHJURXSDWKOHWHGRHVQœWKDYHKRXUVDZHHNWRWUDLQ (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   ¿WQHVVZLWKRXWEXUQLQJFUHGLWVDWWKHIDPLO\ZRUNRUVRFLDOEDQN,QWXUQ\RXFDQOHYHUDJH WKLVFUHGLWWRHVFDSHIRUPLQLWUDLQLQJFDPSVDVDPHDQVRIDGGLQJPLOHDJHDQG¿WQHVVWR\RXU regime.  Everyone  wins. 6.   'RLQJOHVVLVQœWEHLQJOD]\ $IWHU\HDUVRIYROXPHRULHQWHGWUDLQLQJZHHNV¿OOHGSUHGRPLQDQWO\ZLWKVKRUWHUZRUNRXWVGRQœW VHHPULJKW,WœVYHU\HDV\WRGLVPLVVWKH³OHVVLVPRUH´DSSURDFKDVEHLQJVRPHNLQGRIJLPPLFN I  did  too,  until  life  and  my  race  results  conspired  to  show  me  that  I  had  no  other  option.   $WWKHHQGRIWKHGD\\RXU¿WQHVVLVQœWEDVHGRQWKHQXPEHURIKRXUV\RXKDYHWUDLQHG)LWQHVV is  your  ability  to  do  work;͞  to  run,  bike,  swim,  or  ski  faster.  If  I  can  achieve  my  goal  of  running   faster  overall  by  following  a  training  program  that  balances  work  with  recovery  and  allows  me   WRH[FHOLQRWKHUDUHDVRIP\OLIH ZKHUH,ZDVSUHYLRXVO\KXUWLQJ UHPLQGPHDJDLQZK\,œGVD\ QR")RUDQ\RQHZKRWUXO\GRXEWVWKDWDVKRUWHUZRUNRXWFDQEHVXI¿FLHQWO\FKDOOHQJLQJ,KDYH few  interval  workouts  to  share. 7.   Freedom  of  time  is  more  important  than  freedom  of  money. So  much  of  how  we  live  our  lives  is  built  around  doing  things  bigger  and  better  by  being  faster.   We  can  cook  food  faster  in  a  microwave.  We  can  research  faster  online.  I  can  do  more  at  work   EHFDXVH,VSHQWWKHZKROHFRPPXWHFDWFKLQJXSRQP\YRLFHPDLODQGHPDLO$QG\HWZKHQLW 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 2QHRIWKHELJJHVWDGYDQWDJHVRIWKHVWUXFWXUHRIWKHQHZ(QGXUDQFH/LIHVW\OHLVWKHDGGLWLRQDO WLPH\RXJDLQ1R,FDQÂśWJLYH\RXQHZWLPHWKDW\RXGRQÂśWDOUHDG\KDYH+RZHYHU,FDQVKRZ\RX how  to  structure  that  time  better.  You  can  take  that  12-­hour  training  week  in  January  and  make  it   VL[KRXUV7KDWÂśVIUHHKRXUVMXVWDGGHGWR\RXUZHHN:KDWZRXOG\RXGRZLWKWKDWNLQGRIWLPH" 8.   Invest  time,  energy  and  resources  into  areas  for  biggest  improvement. 7KHUHÂśVDWUHPHQGRXVDPRXQWRIQRLVHDURXQGKRZWRLPSURYH<RXFDQEX\HTXLSPHQWFKDQJH 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,   WLPHHWF IRUWKHELJJHVWJDLQRURSSRUWXQLW\IRULPSURYHPHQW<RXFRXOGVSHQGRQDQHZ wheelset  or  you  could  spend  $1600  on  a  powermeter  with  a  disc  cover.  You  could  spend  $400   RQDELNHÂżWWLQJRUGURSRQDQHZDHURKHOPHW$OORIWKHVHGHFLVLRQV\LHOGLPSURYHPHQW EXWLWÂśVQRWDOOHTXDO6RPHFRVWPRUHRWKHUV\LHOGVKRUWWHUPJDLQVRQO\%HLQJDEOHWRLGHQWLI\ areas  for  quantum  improvement  is  essential. 9.   'RFRROVWXIIZLWK\RXUÂżWQHVV ,ILWÂśVQRWIXQ\RXDUHQÂśWJRLQJWRGRLW<RXUVSRUWLVDSDVVLRQIRU\RXGHVSLWHWKHIDFWWKDWLW WDNHV VR PXFK ZRUN 7KDWÂśV SDUWO\ EHFDXVH \RXU ORYH IRU WKH VSRUW FRQVXPHV DQ\ SRWHQWLDO QHJDWLYLW\DURXQGWKHZRUNUHTXLUHGWRH[FHO%XWWKLVLVDVOLGLQJVFDOHDQGWKLQJVDUHQÂśWDOZD\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&#x20AC;&#x153;I  race  every  weekendâ&#x20AC;?  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.

Questions About this Chapter, Visit us on Facebook

Copyright Š 2010 Patrick McCrann. All rights reserved.

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

Part manifesto, part guidebook, Train To Live is designed to help you connect your athletic passion with your broader world — shaping a life...

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