{"id":365,"date":"2019-04-26T04:16:09","date_gmt":"2019-04-26T09:16:09","guid":{"rendered":"http:\/\/bscmultisport.com\/blog\/?p=365"},"modified":"2019-04-26T04:16:09","modified_gmt":"2019-04-26T09:16:09","slug":"spring-renewal","status":"publish","type":"post","link":"http:\/\/bscmultisport.com\/blog\/2019\/04\/26\/spring-renewal\/","title":{"rendered":"Spring Renewal"},"content":{"rendered":"

\"thunderstorm\"I was awakened tonight by the sound of rolling thunder \u2013 natures announcement that Spring has well and truly arrived.\u00a0 For many of us, it means the days of forced indoor training sessions are coming to an end as we once again are able to ride and run outdoors.\u00a0 It got me thinking of some training tips we should be mindful of as we move from primarily indoor training or training in cold weather to training outdoors in rising temperatures and humidity that our bodies may no longer be accustomed to.<\/p>\n

Update Thresholds<\/h5>\n

As we get outdoors with fewer layers we may need to update our thresholds \u2013 both cycling power\/heart rate and running pace\/heart rate.\u00a0 Moving our training outdoors introduces a number of factors that can cause our thresholds to shift \u2013 temperature, humidity, wind, variable terrain to name only a few.\u00a0 By all means, enjoy the freedom of nicer weather and make your training more effective by resetting your training zones with updated thresholds<\/a>.<\/p>\n

Know Your Limits<\/h5>\n

You likely have friends or teammates that are as anxious as you to get outdoors for a ride or a run.\u00a0 As you join them, it\u2019s fine to push your boundaries, but be aware of your current limits.\u00a0 If the longest ride you\u2019ve done in the last 4-months is a 2-hour trainer ride, don\u2019t plan your first outdoor ride as a 100-mile 5-6 hour group ride.\u00a0 Reintroduce and build your rides commensurate with your recent training volume.\u00a0 If your longest ride in recent months has been 2-hours, you can likely handle a 3-hour ride.<\/p>\n

Your run volume build should be conservative.\u00a0 That 20-mile long run you\u2019ve done doesn\u2019t count if it was done 5-months ago.\u00a0 Your first outdoor long runs should be close to your recent indoor long runs.\u00a0 After you\u2019ve completed a couple of outdoor runs, begin to increase your volume by no more than 10% per week.\u00a0 A more conservative approach increases volume by 10% every other week.\u00a0 Remember you can\u2019t train or race if you are sick or injured.\u00a0 A cautious approach to building run volume will help avoid injury.\u00a0 Make sure you aren\u2019t running with someone who is much faster than you.\u00a0 Running with someone slightly faster is fine however pushing yourself to a higher pace or heart rate zone will take you out of your optimal training zone, can negatively impact future training sessions and early in the season can dramatically increase the risk of injury.<\/p>\n

Looking Ahead<\/h5>\n

While our bodies are amazing, the weather may often warm and change faster than we can adapt.\u00a0 As spring turns to summer, temperature and humidity can rise day-to-day and on occasion may dramatically change over just a few hours.\u00a0 At the same time, we\u2019ll be increasing our training volume and possibly start adding intensity.\u00a0 As the days continue to warm we\u2019ll have a great opportunity to adapt our bodies for warm weather races.\u00a0 However, those conditions can be a recipe for dehydration.\u00a0 Right now is the best time to revisit and begin to use your nutrition and hydration plan<\/a>.<\/p>\n

Enjoy the sun on your back and the wind in your face as you get outdoors after the cold short days of winter!<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

I was awakened tonight by the sound of rolling thunder \u2013 natures announcement that Spring has well and truly arrived.\u00a0 For many of us, it means the days of forced indoor training sessions are coming to an end as we once again are able to ride and run outdoors.\u00a0<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[9],"tags":[72,45,11,23],"class_list":["post-365","post","type-post","status-publish","format-standard","hentry","category-training","tag-hydration","tag-nutrition","tag-threshold","tag-zones"],"yoast_head":"\nSpring Renewal - BSC Multisport<\/title>\n<meta name=\"description\" content=\"Things we should be mindful of as we move from primarily indoor training or training in cold weather to training outdoors in rising temperatures and humidity that our bodies may no longer be accustomed to.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/bscmultisport.com\/blog\/2019\/04\/26\/spring-renewal\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Spring Renewal - 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