3. Neglecting Strength Work
Although proper functional strength training can be one of the most efficient ways of improving biking and running economy, it is very often the first workout that goes by the wayside when an athlete feels compromised by time or energy.
Even a very modest time investment, such as 30 minutes a week can pay big dividends.
Strive to maintain at least one strength session a week that incorporates some basic exercises such as:
These simple exercises can be effective in both reducing injury and improving speed across a wide range of endurance sports.
More: The 7 Best Exercises for the Ultimate Full-Body Workout
4. Not Enough Zzzs
Without sufficient sleep, the body is unable to repair and rebuild itself to adapt to the training load.
Simply put, if you are routinely training with sleep debt, your daily performance and overall fitness will suffer. While there is no shortcut to getting more sleep, it is worth taking a hard look at ways in which you can dedicate more time to sleep.
If you are constantly getting to bed later than expected, for example, try to identify the contributing factors. Does dinner need to be scheduled at an earlier time? Do you really need to watch both nightly sitcoms?
Naps are another way to add to your cumulative sleep total. Even 20 minutes is enough to stimulate the release of hormones that aid in recovery.
While we can't add more time to the day, these simple tips can help you find the most direct route to your fitness destination.
More: How Sleep Improves Cardio Performance
Stay in shape in a fitness class.
