I'M BACK!🥳
THE UNLAZY LETTER
there's a high probability that this letter includes typos, because I hate proofreading 💩
Hi!
It's been a while since I sent one of these letters.. Sorry for that!
But now, I'm excited to introduce a new format for these letters! In the future, these letters will include
1) quick tips related to training, sleep, nutrition, etc.,
2) articles, videos & resources to level up your training,
3) review of my recent training!
If you have any ideas on how I could develop these letters further, send me an email at jonne@unlazyway.com! You can also send me your questions related to training :)
Quick tip: Plan your training for the whole year!
One thing that recreational athletes (myself included) often lack is a solid long-term training plan. If you really want to excel in your next event, you might want to consider creating an annual training plan (ATP).
Most endurance athletes create their annual training plans using periodization, i.e. they divide the year into phases. Each phase has its own theme and focus. You can see a common periodization below:
Source: https://compedgept.com/blog/endurance-training-periodization/
Main objectives of each phase
Transition: recovering (from the previous season)
Preparation: preparing to train (you ease yourself back into training)
Base: training to train (you develop the skills and fitness to train with higher intensities)
Build: training to race (you build up the volume and intensity of your training)
Peak: tapering for a race (you reduce your training volume to make sure you're fresh before the race)
Race: removing fatigue & sharpening fitness
One easy way to create an annual training plan (for endurance athletes) is to use TrainingPeaks' ATP builder tool. You simply input your desired amount of weekly training hours and the program periodizes your training. You still need to plan all the individual workouts, but this way you know how many hours you need to exercise and what you should be focusing on.
Other resources for creating an annual training plan (not affiliate links):
Basics of periodization (website)
Triathlete's Training Bible (book)
Picks
(these are not affiliate links)
Did you know that you should separate your strength workouts from your endurance workouts at least by 6 hours? If not, you should read this article.
There's a headband that allows you to analyze your meditation.
If you like tracking things, you might want to take a look at this article.
Training review
Here's what my training looked like this week. This excludes all my mobility work & stretching.
I'm currently in a transition phase. I'm not quite sure what my next big challenge is, so I'm just maintaining fitness.
Lately, I've mostly done running and cycling. I haven't done any swimming in ages!
I'm also not sure how I should plan a full year of training. See, it is quite hard to stick to a rigid training plan when I have all these crazy video ideas and adventures that derail my training. So the best option for me could be to do more general training and only follow broad guidelines & themes.
Finally, I'm trying to meditate more consistently...
I could also work on being more consistent with my sleep and maybe waking up earlier 😁
Updates
Tips for improving your running form
I analyzed my running form (which is not that good) and shared some tips for improving your running form!
Click the photo to see the video :)
Merch dropping in the near future!
I'm logging my training on Strava!
You can follow me here if you're interested :)
Go be unlazy!