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发帖数: 5141 | 1 http://www.chrissiewellington.org/media-archive/peak-performanc
Performance tip #1: Passion gets you further than gear
“You’ve really got to be passionate and enjoy the sport and never lose
sight of that. Amateurs sometimes get caught up in the minutia. You’ve got
to have the latest bike and this, that and the other thing. You have to keep
the love for the sport in mind.”
Performance tip #2: More isn’t always better
“There’s always a tendency to think that more is better, especially with
regard to Ironman training. People think, ‘I have my log book and I have to
be a slave to it and log as many hours as I can.’ Whereas for me, people
are always surprised that I don’t do as much volume as they think. Don’t
get me wrong; I work incredibly hard. But always err on the side of quality
rather than quantity.”
Peformance tip #3: Don’t be afraid to go fast
“Lots of people go for long, slow, steady rides. If you ride long, slow and
steady, you’re going to race long, slow and steady. You have to go faster,
harder and stronger in order to reach those faster times. There’s a place
for periodization and for not doing too hard of intervals too early in the
season. But as race season starts, you want to change it up. There’s still
a place for those slow miles, but you also have to incorporate harder,
faster efforts as well.”
Performance tip #4: Rest is as important as training
“Recovery is an integral part of training. People have their log books, and
they tick everything off in all of the columns, but where’s the column for
recovery? That’s the 4th pillar. Without that, the whole structure
collapses. I break recovery down into nutrition, compression garments (which
I wear), getting enough sleep, and resting between sessions. Also learning
not only to relax your body but also relax your mind. Without recovery, I
wouldn’t be the athlete I am.”
Performance tip #5: Train your mind, too
“It amazes me how little time people spend on mental training. 30K into a
marathon on race day is too late to figure out that you need to train your
brain. There are many different tools you can use. Have a bank of positive
images and songs. It doesn’t have to be related to sport at all. That way,
when the going gets tough—and it will get tough—you can draw on those
images and have peace of mind.”
Performance tip #6: Have a mantra (or two)
“I have some that I write on my water bottle and wristband when I race. One
is ‘smile,’ and another is ‘never give up.’ There’s a poem I write on
my water bottle—Rudyard Kipling’s If. It encapsulates everything you need
to do to be a good athlete, especially the mental side of the game. ‘If you
can keep your head when all about you/Are losing theirs and blaming it on
you;/If you can trust yourself when all men doubt you,/But make allowance
for their doubting too…’
It’s all about keeping calm under pressure and knowing that triumph and
disaster are one and the same thing. You can win or lose, and often losing
can be just as much of a learning experience as the victory can. Someone
said to me in an interview the other day, ‘You’ve never lost an Ironman;
what would it feel like to lose?’ And I think, is coming in second losing
or is it coming in second? It’s changing the concept of success and failure
, triumph and disaster.”
Performance tip #7: Make it hurt
“It’s important to hurt in training and to learn to suffer a bit. Embrace
fatigue and pain—welcome it and develop strategies to embrace it. If it
doesn’t hurt, you’re not working hard enough. You’re not always going to
have easy days in training—you’re going to be frustrated and have a bad
day and it’s important to learn to endure those in training. When you
experience it in a race, you’ve already encountered it and can have that
peace of mind.”
Performance tip #8: Develop a deep understanding of your own body
“People say how do you know how fast to go? I’ve trained at that pace I
know I can sustain for X number of hours. Whether you train with a power tap
or heart rate monitor or another device, that’s all well and good, but you
need to be able to control your own effort and your own intensity and
internalize that race pace so when you get onto the course you know what
pace you can sustain. When everything’s hurting 30K into the marathon, no
heart rate monitor is going to help you.”
Performance tip #9: Get stronger by getting smarter
“You have to be prepared to be objective and honest about weaknesses and
where you can improve and learn from your mistakes. That’s how you grow.”
Performance tip #10: Eat!
“I eat a really healthy, well-balanced diet. I think it’s important for
women that they have role models who consume a sizeable amount of calories
each day. Nothing is naughty or banned for me; I eat sensibly and
healthfully. I eat red meat once a week and have lots of good fat and lots
of carbohydrates. I fuel my body, and that’s an integral part of my
training.
Breakfast is a big huge concoction of oatmeal, flax seed, chia seeds, nuts,
coconut, and then another cereal (like Kashi GoLean), and I put yogurt on it
and put honey on the top. That’s after my first training session. Before
it, I have maybe 3 to 4 rice cakes with nut butter and honey.”
Bonus performance tip: Race for something that counts
“I’m uber-competitive and I don’t make apologies for that. I love racing
other athletes, and I wanted to race them on the best stage of the world [
Kona]. I love the atmosphere, the cameraderie, and the thrill of winning.
But when if first got into the sport, I said to my coach at the time, Brett
Sutton, ‘I feel so selfish, I’m doing this for me alone.’ I had just
moved from international development to becoming an athlete. He said, ‘
within a few years, you’ll be able to affect more change through your sport
than you ever thought possible.’ And it’s true: I’m not just racing for
myself I’m racing for a cause, for women in sport, to spread awareness and
inspire and encourage people. I don’t just want to win. I want to win in a
manner that affects change but in a way that shows my passion and my love
and inspires others.” | R*****s
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