XTERRA Whistler Training Plan Resources

Welcome to the Endurance Specific XTERRA Whistler Training Plan.

Firstly we want to say a big Thank You for coming to race our event and purchasing this XTERRA Whistler Training Plan. We’re truly grateful for your belief in our coaching philosophy and we intend to do whatever we can to strengthen that. Because when we wholeheartedly believe in what we’re doing, great things happen.

I’ll let you in on a little secret. To be remarkable in anything, simply ACT with the intention of being remarkable. This ‘little’ mind shift will help you be successful in your racing.  

You’re about to begin a journey, a journey that many ES athletes have already begun and succeeded greatly at. Your journey will ultimately lead you to a great race finish from following the plan and advice within, but it’s so much more than that. What you have done is made an awesome investment into yourself.

We believe that we need to invest in ourselves daily to live a great life. So this is not just a training plan. It’s more than that. It’s a blueprint to being a successful athlete and to us that means that you can get extraordinary performances while building extraordinary health, having fun and still having a life. Being a triathlete should be a part of who you are, it should not define who you are. 

You have invested in yourself by challenging yourself to XTERRA Whistler and this plan will also create better physical and mental health. Physical health is actually one of the two most important resources in our life. Exceptional health gives us the physical energy we need to do all of our daily tasks to the best level that we can. The other resource is mental focus. With mental focus (and strength) on the task at hand we get so much more done in life. Over the weeks, you’ll be developing your mental focus (and strength) in training, so you’ll have this important skill set when it comes to game day.

By keeping focused on the task, in the moment means we get better performances. As soon as our minds drift off task, we slow down, the task gets harder and we don’t achieve what it was that we set out to achieve. FOCUS.

If you have any questions along the way you can email me at kristian[@]endurancespecific.com. We are invested in helping you succeed! 

Below are all the additional resources that will help you get the most out the plan and your training efforts.

 

Resources

Here are all the supporting documents and resources to help you on your journey towards your races. 

Intuitive Intensity Guidelines

The intuitive intensity guidelines are based on decades of experience and at all levels of athletes. It’s going to take some time to begin to truly tune into your body’s signals and this avoids one-dimensional training.

Yes, you can use tools to help you quantify your efforts but you are inherently your best heart rate and power meter. Training by feel is simply one of the most important things you learn.

When you do, training falls nicely into place because you end up training at the right intensities asked for each day versus trying to train at ‘shoulds’ i.e easy ‘should’ be X pace and so on.

The training intensity levels described within are structured by how you feel on any given day. This teaches you to use intuition and understand your body and its signals. Our inner technology is extremely sophisticated and accurate, we just have to tune back into it.

Trigger Point Massage – Ultimate 6

I was one of Trigger Point Performance Therapy’s first master trainers and I used to distribute the products in Australia. I originally got a kit in 2002 and it was integral to me getting over ITB syndrome and also allowing me to recover quickly and improve performance. I still haven’t found rollers that can do the job and also the programming element makes it much more effective. (See Trigger Point Massage document with videos linked above).

Soft Tissue work is basically self massage. We can effectively look after our muscles and greatly help with re-creating our optimal biomechanics using proven effective tools like the TP Therapy Performance Tools.

Doing your own soft tissue work allows you to get so much more done as it’s time efficient. You’ll learn to feel changes in your muscle tissue, what good tissue feels like as opposed to not so good tissue and the payoff is substantial when you take that responsibility.

We can create healthy muscle tissue by:

  • Taking out the built up tension in the muscles created by training, sitting in chairs, incorrect posture and day to day living.
  • Allowing you to regain lost elasticity within the muscles by force feeding oxygen and blood flow into the muscles.
  • Opening up neurological pathways.

The Daily Reset 

4 exercises and 3 minutes to will improve how you move. 

These RESET movements make both hemispheres of the brain communicate more effectively and lay down new neural connections thus making the brain efficient. Further to that there are improvements in neural connections between the brain and the body. With daily resets – we stimulate our proprioceptors, our vestibular system (balance, awareness of our body in space, and our tissue). We reinforce good foundational patterns and improve our movement vocabulary through neural efficiency. They also help remove waste from the system and open up tight joints.

Reset Videos

Stretching and Yoga Options

The above links to some stretching and yoga resources we use for ourselves and our athletes. We love to combine self myofascial release with the trigger point tools and stretching for optimal results. 

The key is to consistently make this part of your routine. We spend a lot of time developing the engine but we do need to spend time on the chassis and that is done with rolling and stretching. 

Important Docs

Hydration

Daily Nutrition (coming soon)

Training Fuelling & Hydration Guide (update coming week of June 24)

Test Drive the Body

Sick? What to do. 

Race Week Essentials (coming soon)

Race Day Tips (coming soon)

How to Put on a Wetsuit Correctly

FAQ's

Working with many athletes and also testing many different paddles, We have found a few paddles that we believe work the best in developing your catch. These are the TYR Catalyst 2 and they also keep shoulders pretty happy too. I recommend the XS (green) for most swimmers. These provide enough resistance that will help develop strength, a good catch and also keep our heart rates down when going hard (please don’t worry about the advice on the packaging regarding size).

At the end of the day. If you cannot afford another set of paddles, use the ones you have got, UNLESS you have dinner plates! Those will be hurting your shoulders and performance.

I have assigned lots of pull buoy or wetsuit short use and for good reason. It allows you, especially if you’re a less experienced swimmer to feel the correct position without having to ‘overthink it’ while swimming and from that more correct position, focus on developing a strong and better stroke.

 The pull buoy also makes your body position similar to swimming with a wetsuit on and XTERRA Whistler will 100% be a wetsuit swim. 

Ideally it is best to follow the weekly order as they are designed very specifically. If a session needs to be swapped i.e. AM to PM and visa versa then that is fine if you can only access facilities at certain times. Take swim pools for example. If your only option is PM then you’ll have to swim second. 

Weaker swimmers should always try to do the swim sessions first as you want to be more fresh for this hard-won skill. 

The sessions are placed strategically so different systems can rest and recover while you’re taxing another. This allows you to train consistently hard and thus get exceptional results. 

You can swap the weekend days around if need be. I personally prefer the long run to be on a Sunday when you have a week’s worth of fatigue and especially Saturdays biking in the legs. This makes it much more ‘race realistic’ as you need to run with good form on tired legs.

However, if swapping sessions to fit your life circumstances on that day so you get the training in, do it. If you find that the days do not work for you ie pool access etc, reach out and we can make it work. 

No. 

Consider this session lost and continue on with the plan as normal. Playing catch up will play havoc with your hormonal system and you’ll end up aerobically fried. Muscles recover relatively quickly. Your aerobic system takes much longer. Also consider that you just got a recovery day. 

If you’re sick, it is much more important to take a day off and take it day-by-day and always ease back into training gradually over a couple of days. 

If you have been checking your resting heart rate over time and notice it’s still elevated then you can use that to judge your return to training.

It’s best to only lose one or two days then creating full-blown sickness because you pushed through and now have lost weeks. I also believe there is a high correlation with health problems when motivated athletes coming off sickness go and push a session very hard because they fear loss of fitness. This is a surefire way to lose big chunks of time and jeopardize your long-term health.Here is a must read (and implement when sick) article I wrote “Don’t Train Through Sickness

Success is dependent on repetition and by that I mean constantly dripping in a training stimulus into the body that is going to give the desired training effect.

The more consistent you are long term the better an athlete you become. Period.

Many athletes take time off or miss sessions purely based on how they subjectively feel. We all know that at times we wake up tired and it is tempting to stay under the covers. However this is not always true fatigue… maybe you stayed up too late, maybe it’s just un-metabolized waste products from the previous training sessions that need to be flushed. 

Make sure you read this “Test Driving the Body” article as it will help you make informed objective decisions whether or not you should train on a particular day and how to implement your sessions when you do feel tired or sore. 

Now go and read through the other documents. Some like the race week essentials you don’t need right now and you’ll be prompted within Training Peaks to read that or re-read at the right time. There is no downside to read through all the documents that are listed here right now either.