Archive for June, 2017

What You Do With What You’ve Got

June 16, 2017

When I checked, it surprised me that one of my very favourite songs from the repertoire of the great Dick Gaughan has never before graced my blog as a title, but this one is to put that omission to rights.

This episode of my occasional blog here picks up directly where the last one left off. The gap between the two is shorter than usual. This time, that’s a good thing!

Last time I was bemoaning to myself that training was rather lacking in any kind of “wow-factor”, and I was really pretty demotivated. Although I’ve chosen this year to be a non-competitive year, training’s nevertheless not lacked what you’d call “a direction of travel”. Next year will be here soon enough, after all, and I intend to be ready! No, but I’ve found that having a direction of travel is simply not proving itself a particularly motivating factor for me. I can guess it’s ok to know where you’re heading, but you won’t necessarily get excited about it.

I also quoted a former boss of mine, who was fond of the old adage “If you always do what you’ve always done, you’ll always get what you always got.” I’ve found it to be true, but it’s a two-edged sword. Regularly churning-out tried and tested training sessions that have brought success in the past can be tempting, but the potential price to be paid is boredom, and a failure to keep pace with others whose training efforts are helping them improve more, and beat you! Despite the fascination, at times, of training to rehabilitate an injury rather than training for immediately upcoming competition, think I’d got into a bit of a training rut. Writing that blog probably helped me put some shape around that particular theory.

I also mentioned that the gym I use for a lot of my training was being refurbished. The renovation work etc, well-handled though it was, had probably knocked me off my stride at a key point. Well, I’ve no complaints any more. The facilities in the refurbished gym areas are really rather good, and have injected into my routine a huge chunk of novelty, learning, and simple variety, right at a point where these things are proving to be exactly the medicine I needed!

At the moment, three things I’ve adopted into my weekly cycle of effort stand out for me most. One is a very simple piece of apparatus in front of which you stand and throw a weighed ball (basketball-size) at a small, adjustable-angle trampoline thing, about a meter and a half in diameter. It bounces it very sharply back at you, Catch. Repeat. There are balls of several different weights, and, as physics and snooker both teach, “the angle of incidence equals the angle of reflection”. This stuff has been a really significant boon to my recovering left shoulder. There are many ways to throw the balls, and as many ways to catch them – to one side of the other side, arms over head, etc. Classic concentric/eccentric exercise stuff, with dynamic work guaranteed, and hand-eye coordination at a premium. My core session with this thing involves over 150 throws and catches, broken down into five sets of thirty, with rising difficulty, weight and speed. Put that simply, it might not sound much, but the effect on my shoulder strength, its stability and speed of movement is proving impressive.

The second new toy is of a different order of complexity altogether. You can read something about Wattbikes here. These things are frequently a training tool of some of the world’s top racing cyclists, and are loved by other athletes too for their ability to allow the user to focus on leg power delivery, and to give feedback in an, at times, bewildering range of detail. The gym I use now has two of these bikes. I now have an integrated way consistently to measure raw power delivery and relate it both to objectively recordable things, like cadence, heart rate, etc and also to the subjective factors that tell me just how hard I’m working – inability to speak, stand, breathe, etc at the end of a session, for example! I’m also learning that my left leg is slightly more dominant than its partner. Actually not a bad thing, as it is my “power” leg from the starting blocks when sprinting, and probably works harder round the bend in a 200 metre race too. I’ve used a spin-bike in the gym for a lot of aerobic training for several years, but this is an altogether different order of device. I have a lot still to learn, but the state of me at the end of a few of the sessions I’ve achieved lately tells me in no uncertain terms that I am being worked beneficially and very hard indeed!

Number three on my list is basically something I’ve wanted in the gym for ages. Some time back, I nearly switched to a gym that had a weighted sledge thing for power sessions. Mine didn’t, and there was no way to rig up a substitute. Well, we’ve still not got a sledge, but we have a 60 kilogram thing the size of a small tractor tyre, which can be dragged, flipped, pushed, and so on. It’s even more versatile. Adding weight to it will be possible too, though for now, 60 kg is quite enough for my needs. There’s a padded waist harness that can be attached, and I am getting some superb work in towing this thing for about twenty strides, in sets of four or five. Adding in visualisation of the first twenty or so strides out of the staring blocks in a sprint is making this a very hard, but very rewarding part of my sessions at the moment. It’s also showing up that my left shoulder as still reluctant to work as well as the right, but we’ll get there!

Novelty has a habit of wearing off, of course, and routine can become drudgery, as I was finding, but I’m set fair for a little while to come, for sure. There’s lots more in the newly replenished gym that I’ve hardly even looked at yet.

The song (written by Si Kahn) that inspired this blog’s title is on several albums, but my favourite is this, from Dick Gaughan, recorded at a concert I attended in 2013 . Doncha just love YouTube? In the last couple of years, Dick’s been very unwell after a stroke. I wish him all the very best. He’s a truly good guy.