Keys to Training

Keys to Proper Training

10 key guidelines to insure optimal athletic performance

Choose goals and train toward accomplishing objectives

Striving toward a goal will heighten your focus and aid training completion

Train consistently and moderately

Steady increases and consistent efforts are the keys to proper training

Rest and Recovery is vital

Recovery is essential for allowing you to train and compete at your best

Follow an organized plan

A well thought-out and chronicled plan is needed to achieve your goals

Train hard on hard days and train easy on easy days

Follow your plan so that you can complete prescribed training workouts

Ease back on your training before losing fitness

Knowing when to say when is crucial not over fatiguing yourself 

Listen to your body

Less is more when training. Do one less interval more often than one more interval.

Improve your weaknesses

Your training plan must be well-rounded to ensure you achieve the most you can out of your athletic potential.

Group training is only one training exercise

Make sure to use group training when needed, but not as a habit. It will be in a training program as a workout protocol, not as the bulk of the training plan. 

Trust your training

Stick to the plan. Focus on yourself, your goals and your training. Ignore what other athletes are doing.

by Leif Jensen

Race Bag

Race Bag

Packing a race bag helps prepare you for all racing situations.

Organize a race bag that has everything you need in a way so you can easily access items.

Below is a list of what items you should have and how to section the items within the race bag.  Use large Zip-Lock or nylon bags to organize items within the larger race bag.

Large Race Bag

Duffle style with multiple compartments

Place the following all in their separate bags

  • Jersey
  • Shorts
  • Socks
  • Shoes
  • Base Layers
  • Jacket, Vest, Raincoat
  • Warmers (arm/knee/leg)
  • Over-shoes
  • Hats
  • Gloves, (winter gloves)
  • Helmet
  • Sunglasses

  • Heart rate strap
  • Computer head unit and charger
  • Chamois cream
  • Hot ointments and creams
  • Sunscreen
  • Safety Kit
  • Gels, Bars
  • Water Bottles
  • Drink Mix
  • Safety Pins
  • Towel

by Leif Jensen

Clothing Guide

Clothing Guide

The weather will determine what clothing will be needed to complete training.

Make sure to choose sports clothing that is breathable, can easily be layered and compact to place into a jersey pocket when not needed.

by Leif Jensen

Annual Goals

Annual Goals

If you don’t know where you want to go, you are never going to find a way to get there. Written annual goals help guide and focus training. 

Primary Priority Goals

Start with your primary priority goals which will be your peak season goals. It is only possible to prepare for priority goals two or three times per year r, so choose wisely and pick events that are about three to four months apart. 

Secondary Goals

Next choose your secondary goals. These are goals raced shortly before or after your primary priority goals, but yearly training does not revolve around them. Choose about 5 of these goals but pick times in the year when you will be close to achieving top fitness. 

Tertiary Goals

The rest of your race calendar will include tertiary events and should be chosen as events you enjoyor that will be a stepping stone to reaching your goals. You can compete in as many of these as you would like. Some of these events will be used as training, practice events, or early success goals. 

With your outlined goals chosen, we will begin developing a training plan which will be the means  with which we will achieve your goals.

by Leif Jensen

Health Guide

Health Guide

Athletes are extremely active people who are only slowed down by illnesses. In this guide,  the following measures and tips will help avoid illness.

Professional Guidance

  • Doctor Visits: Full physical, including standard check-up, blood work and ECG, once a year in the off season with an optional second mid-season check-up.
  • Dental Visits: Dental cleaning every six months with additional x-rays once a year
  • Chiropractic Visits: Visits every week to two weeks with a sport chiropractor
  • Orthopedic Care Visits: With any joint, bone or muscle pain, visit an orthopedic doctor to discuss treatment visits when needed.

Over-the-counter Medications

  • Advil: muscle soreness and fever
  • Vicks Vapor Rub: apply to chest and nose

Visit a doctor for guidance on when to take prescription medication.

Preventative Alternative Medicines

Two main obstacles with using over-the-counter or prescription medicines

  1. USADA-allowed medications guidelines, which include some surprising items.
  2. Prolonged recovery

Natural Remedies

Two main obstacles with using over-the-counter or prescription medicines

  • Green Tea: Naturally Low caffeinated tea with lots of anti-oxidants to fight off free radicals helping immune system strength.  It is a good replacement for coffee in the morning and an afternoon appetite suppressant.
  • Echinacea Extract: When resting heart rate is unusually high and you feel a cold might be coming on, use Echinacea extract to build up your immune system and to help decrease chances of catching a cold.
  • Oregano Oil: For a sore throat use Oregano oil in a droplet form.  Place some under your tongue for 30 seconds and discard.  Then rub some on the back of your gums.
  • Zinc Defense Lozenge: When you feel a cold or sore throat coming on, start taking the lozenge multiple times per day up to 5 days in duration.
  • Fresh Garlic: Ingest a fresh clove of garlic when you feel sick to kill bacteria in your mouth and digestive tract.
  • Sinus Drip: In a water bottle with room temperature water, mix in a half teaspoon of table or sea salt. Over a sink, place the spout of the water bottle in one nostril and and slowly pour the water up and through the sinus cavity and out the other side.  After water is flowing smoothly do the same to the other nostril.
  • Inhale Steam: Bring water to a boil in a pot then lower the heat.  Place a towel over your head then lean over the pot to breath in the steam.

by Leif Jensen

Complete Athlete

Complete Athlete

What does it take to become an athlete?

It takes a multitude of details and consistency to achieve full athletic potential.

by Leif Jensen

Home Gym Setup

Put together your Home Gym

Setting up a Home Gym is a safe and effective way to train year round.

Set up an area with enough space to move around and allow you to have equipment set in place instead of a set-up to take-down area. The area should have good ventilation and a cool temperature. Spare room, garage, and/or basement are popular options.

Heavy Equipment Needed

Dumbbells, Barbells, Bars, Plates, & Kettlebells

* Rubber Weight Plate weights:

  • 2-4 x 5 lbs plates
  • 2-4 x 10 lbs plates
  • 2 x 25 lbs plates
  • 2 x 45 lbs plates

** Kettlebell weights:

  • Males: 16, 20, 24 kilos
  • Females: 8, 12, 20 kilos

by Leif Jensen