Effective group training tips

Although exercising in a group environment - especially in a confined, indoor facility - is still risky due to the COVID-19 pandemic, staying active is extremely important.

We are very fortunate to have an incredible aquatic center just 15 minutes away from where we live. Although not as close as the Furman pool (where we used to swim - just 2 miles away), it's the best option for us since the Furman campus has remained closed to the public since March. 

With no lane reservations (or time limits) and plenty of room to spread out (20 lanes!), we are grateful to swim - especially with our athletes/friends. 

Today we had a tough but fun swim - the perfect workout for suffering with others. The total workout was 4000 yards. Here's the main set: 

MS: 

7 x 100 on 1:30
3 x 200 paddles/buoy on 2:55
5 x 100 on 1:30
2 x 200 paddles/buoy on 2:55
2 x 100 on 1:30
1 x 100 all out

This set can be modified in many different ways, and the cycle can be adjusted, so that swimmers of all different abilities can perform this workout and start/finish together. 

Although sometimes you need to embrace the solo grind, here are a few tips for effective group training (in any sport). In other words, here are a way helpful ways to be in a group environment and get the most out of your personalized training session. 

• Warm-up and cool-down together but do your own thing in the main set. 
• Go by time (not distance) and perform out and back segments (ex. running, biking) so that everyone starts/stops the interval at around the same time. 
• On your easy days, invite along an athlete who can help you keep the workout easy/conversational. 
• Be willing to be pushed by others during an intense workout. With good form and body awareness in mind, invite along a friend or two who is slightly stronger/faster than you when you need the accountability to be pushed. 
• Share a workout with your training partners and everyone shows up to the workout but performs the workout on their own. You can do out and back segments or loops for support and accountability. 
• Invite a long a small group of training partners to start a workout at the same time at a designated place. Even if everyone does his/her own workout, the accountability is something to look forward to. 

Although group training is a fun way to socialize and get in a workout, one of the great advantages of solo training is being able to focus on yourself and not be distracted by other people. To much group training can certainly keep you from reaching your personal goals as any training journey requires personalization, periodization and the need to always listen to your body to reduce the risk for injury.

In the end, it's ok to train with others but be smart as to when you do it and how it impacts your health and athletic progress. In this time of so much social isolation, adding in a group workout or two (in a safe way) can keep you motivated and challenged. 

Make these 3 changes now before 1/1/14

Wow!
65 days until January 1st, 2014!!!! 

Where are my goal setters at? I know you are dreaming big right now just like me!

Even if 2014 will be an exciting year to conquer challenges and reach new goals, are you going to put off making small daily changes for the next 2 months when you could be working your way to developing better, stronger and smart skills for 2014? Do you really want one day, on Jan 1st, to be the day when you feel pressure to make extreme, unrealistic, temporary changes in the areas of diet, exercise and lifestyle when you can spend 65 days making small changes?


                                      

Don't wait for the perfect time - there will never be one. Create one small change today that will set you up for a better tomorrow in the areas of diet, exercise and life.

                                                               

Three changes I suggest:
-Diet: Eat a satisfying breakfast and continue to tweak it so that you can stay satisfied for 3-4 hours (ex. add a bit more pro/fat to your carb selection and stick with real foods).

Try this: Nutty Pear Oatmeal

1/2 cup oats (dry)
1 tbsp raisins
1/8 cup seeds + chopped nuts (mixed)
Dash of cinnamon
1/2 large pear (sliced - save the other half for snack + 20 pistachios)
~15g of protein powder (whey, soy or vegan - different products may cook differently, mix together before cooking and stir at 45 seconds)
Water/milk to meet consistency needs
(if you don't want to add protein powder, you could mix it or have a side of 4-6 ounces greek yogurt plain (0%).
1 tbsp chia seeds OR 1 tbsp ground flax seeds

-Cook for 60-90 seconds and add more water/milk to meet consistency needs. 

-Exercise: Don't think big, even a 20 minute workout or movement will burn calories. Try to aim for 30-60 minutes of movement daily. Try to walk more.

Try this: Fitness magazine walk workout (perfect for lunch break or before/after work)

Source

-Lifestyle: Try to go to bed earlier to get a restful night of sleep. Consider evening habits that may be keeping you from getting a good night of sleep (Eating dinner too late, snacking too much in the evening, staying on the computer too late, watching TV, bringing stressful thoughts or a big work to-do list with you too bed, too much afternoon/evening caffeine).

Try this: Read an old blog post I did on sleep (it does a body good!)


                              


So, are you ready to make the changes now in order to receive the results on January 1st? 

You are in control of your choices - don't wait, act now. Making small tweaks to set yourself up for a better tomorrow.