Get Moving--Then Slow it Down!
How to stay on a healthy, performance-driven track this season.
By Christina Gandolfo

Spring is here, which means it's time to dust off your bike, get into a new pair of running shoes, dive back into the water or do whatever you love doing during the warmer months. If you have any hopes of improving at your sport, you know that consistency is key to success. But even the most sensible athletes can take the consistency rule too far--training too long and too hard in any one sport and, ultimately, causing their performance to slide backward.

Here's how to stay on a healthy, performance-driven track this season:

1. Create a structured, progressive program. Especially if you've taken time off from your sport, it's critical to avoid diving back where you left off last season. You likely still have some sport-specific fitness but now is the time to dust off the cobwebs and assess your fitness level. Ease back in slowly, performing no more than 20- to 30-minute workouts initially, depending on how physically taxing your sport is (i.e., start with a 20-minute run or swim, or a 30-minute bike ride). Then, progressively add time each week, being careful not to make huge jumps from one week to the next. For instance, don't ride 30 minutes one weekend and tell yourself the next, "OK, I'm ready to go two hours!" Plan your shorter workouts during the busier weekdays and your "distance" workout for a weekend day.

2. Structure workouts in mini cycles. Continuing with the idea of progression, organize your workouts in four-week cycles that allow you to build in distance and intensity for three weeks, and to taper off for one week before ramping up to the next level during your next four-week phase. This allows your body to take a graduated approach to fitness, and to come back even stronger after each rest period. Keep in mind that you should include at least one rest day each week, even during your three-week build. Also, remember that your fourth week is not a complete rest. Instead, use this as an opportunity to reduce the intensity and duration of your workouts, and to take an extra rest day.
     Above all, never feel guilty about taking time off. If you've been consistent in your workouts, you'll actually be getting faster and stronger by just sitting on the couch. Conversely, if you do not rest, your performance will plateau and, eventually, regress.

3. Mix up your intensity. One of the most common mistakes in any type of sports training is doing all your workouts at the same intensity. Many people feel like they are not getting a good workout unless they go fast. This is a myth! In fact, a higher percentage of fat is burned during lower intensities, and at extremely high intensities (anaerobic workouts) your body relies on glycogen for energy as opposed to oxygen, meaning your heart doesn't get the proper workout it needs and deserves.
     For increased performance and optimal fitness, include a majority of easy- to moderate-paced workouts in your routine, mixed with at least one higher intensity (but not all-out) "tempo" workout per week. Your longer, weekend workouts should be done at an easy pace that includes some short bursts of speed. This, along with your tempo workouts, will get your body accustomed to going fast without burning it out.

4. Cross train! Most active people know they should cross train but a relative few take advantage of this variety-building training tactic. As you probably know, cross training helps minimize the risk of injury by alleviating repetitive impact on the same muscle groups and tendons. The theory is that by mixing in some workouts that stress different muscle groups (if you're a runner, inline skating or swimming, for instance), you guard against muscle imbalance and maintain overall fitness without overtaxing any one area. Likewise, cross training keeps your mental edge sharpened, as it safeguards against monotony. For instance, if you're a diehard mountain biker who adds in a swim or easy jog twice a week, imagine how exciting it will feel when you get back on the trails after each break. You've heard the adage "absence makes the heart grow fonder?" Well, the same principle applies to sports!

By taking advantage of a steady and consistent training progression, adding in well-timed rest periods and mixing up your intensity and workouts, you'll not only become a stronger, fitter athlete, you'll keep your motivation elevated and will enjoy the journey a lot more.