PRINCIPLES OF PERFORMANCE
When I first started to engage in endurance sports, I started as a runner. I didn't know what I didn't know. I just ran and ran a lot. Marathons, Ultras, 10kms and everything in between was my summer focus. In winters I would nordic ski, entering the longest distance of a loppet I could find. There were no intervals, recovery blocks, nutritional considerations, or a plan to develop specific fitness towards an event or season. When I moved away from the frigid winters of Quebec to British Columbia, a friend suggested I might want to take up cycling. So I did. Then I discovered indoor wind trainers and Troy Jacobson Spinervals. When I was 23, my grandmother gifted me Joe Friel’s “Triathlon Bible” training guide for Christmas. I read it cover to cover.
Joe, I would consider, is the godfather of endurance sport. He is has immeasurably influenced the endurance industry and shared knowledge and wisdom with hundreds of thousands of athletes. While some of the Joe’s performance principles may have evolved thanks to research, technology and improved monitoring systems, what worked in the late 90’s, continues to apply today. With his book, more education, excellent coaching & mentors, self experiments, and more losses than wins, my athletic journey flourished into a 20-year triathlon and cycling career at the elite level that also blossomed into a full-time focus on coaching endurance athletes on a global level. I have Joe to thank for shedding light and educating us on simple principles that live on today and that I spend my days passing on to as many athletes that come into my circle.
When I begin working with an athlete or even 10 years into an existing relationship, I always like to understand their life stresses combined with the space they have to add a training load to an already abundant life. No surprise, Joe really emphasized this in his mantra to athletes. At the time I didnt understand it the way I do at a very intimate and experienced level now. Since I am in deep conversation with many Brite Athletes about their “next” (aka: goals or season plans) as well as onboarding many new athletes to Brite, it felt timely to share principles that never cease to change.
Here we go…
TRAINING:
Try not to load too many breakthrough workouts into the week
Hit the key sessions fresh
Use big gear work to build strength
Economy ("speed skill") year round (aka: there is ALWAYS something to work on)
Lower cadence work = Strength. Higher cadence work = Speed
Use the smallest dose of the most specific training to get the desired adaptation.
In other words:
Do enough to get an adaptation
Absorb
Repeat
This isn’t a “small” loading strategy, at all. It’s Joe’s view on an optimal loading strategy. An approach designed to get the greatest long-term adaptation.
THE POWER OF BELIEF:
Belief is incredibly powerful.
It’s a key part of:
The coach-athlete relationship
The athlete’s relationship with their plan
The athlete’s relationship with themselves
AN ENDURANCE DIET:
80% of energy from meat/fish, veggies and fruit
Try to restrict starchy carbs to recovery food
Snack with fruits rather than bagels
Watch the fructose
That’s it.
Eat. Real. Food.