In this Episode 

- Over training: 2:07

• Over training is actually quite hard to research as it takes a long time to develop and it is also not overly ethical to put healthy people in to an over trained state

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• Over training is very multi factorial - there and many different factors that feed into the over training equation

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• Functional over reaching is a normal part of a well planned training programme when it is matched with adequate recovery

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• You need to take a break from the training load that is causing the problem

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• For many endurance athletes it is the high aerobic load that causes an imbalance in your stress hormonal.

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• Ease back and make sure you keep your heart rate or power down

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• Sleep is key. If you are in an over trained state it is likely that you are not sleeping well

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• Sleep is when your body repairs itself  and balances out our stress hormones

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• It is no real surprise that nature helps reduces your stress levels. Get out in nature while you are not smashing yourself

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• Get a different training stimulus. If you do a lot of huffing and puffing like all endurance athletes do, think about doing less huffing and puffing and more...grunting, strength training helps boost your anabolic hormones

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• If you think you have got over training syndrome you probably do

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• It's a good time to get a nutritionist on board to have a third party look at what is going into your mouth

 

- Mind set and positive thinking:16:07

• The cool thing about the human brain is that we get to choose how we respond in any given situation. It is your choice in that moment

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• How do you think about hills? Do you hate them because they are hard or do you see them as an opportunity to use the hills to make you better

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• Mind set is all about setting your mind in the course you want it to be. If you are having a bad day you can change that in an instance with your mind set

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• If you don't like something change it. If you can't change it, change the way you think about it

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• It is very detrimental to our health to be angry all of the time. We get to pick if we spread positivity or negativity

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• We all know an angry Andy

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• Even if you don't have a good race you can still get something out of it as long as you look it in a positive way

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• Control your reactions and choose how you want your interactions with friends and family

 

- Training Plan Sneak Peek: 32:04

• Multisport Winter Base Training Plan

 

- Quick Tip: Banded side stepping: 34: 26

• Putting the band around your feet rather than your ankles creates more glute activation

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• This is what I like about science, there is always new research coming out that helps you refine what you are doing

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