Not getting what you want in your performances is frustrating and can leave you searching for answers.
What if there was a way to get some of those answers?
Look no further than keeping a good training log.
While working with a coach can be a way to make more sense of any trials and tribulations, there are many self-coached athletes out there. I am one of them.
Why a training log is recommended
You need to have a way of laying out the data in front of you and assessing how your body and mind are responding to your inputs. Keeping track takes out the guesswork.
Spot trends
Your logbook can be your “get out of jail free” card if you let it.
Do the daily entries show a trend that you are fatigued?
Are you dealing with some external stressors?
Do you have a sour attitude toward the activities that you usually enjoy?
If you have a trend in your data indicating you are struggling and honest comments to support those struggles, that’s two strikes. You may need to change the plan temporarily, but that is often better than turning a blind eye. Don’t get to strike three which could be a bout of illness, injury, or a mental rut.
If you do strikeout, the logbook is still helpful. You can back track to some of the weeks prior and look for any evidence of:
Unplanned intensity
A big ramp in volume, intensity, or both
A period of poor mood, poor sleep, or high life stress
You may also see a trend that you are performing sessions faster that you have in previous years or are operating more efficiently on your low intensity work. These are trends that you should pay attention to. It shows your training is working
My data says I am improving
My body is feeling good
My non-athletic life is controlled
My direction forward is clear
Those are four powerful statements to serve as proof of concept for a sustainable program. I don’t know about you, but I like confirmatory evidence.
A note on confidence
Getting on a start line knowing you have it in you to perform is an incredible feeling. It can be hard to know where you are at if you have not been tracking your training along the way. Confidence comes from demonstrated ability. Reading over your daily or weekly reports as race day approaches can give you that extra boost if you are having your doubts.
How to set it up
There are many ways to document. Through college, I kept detailed notes in a notebook and would review at the end of each week, month, or season. Since making the move into triathlon, I use TrainingPeaks. This software has more bells and whistles than needed, but the same concept applies.
My data, auto-uploaded from a device in most cases, is in front of me. From there, I can enter a narrative for each session. A few short remarks is all that is needed.
Did I feel as expected? Better? Worse?
Was there a focus for the day?
Did I learn anything?
I recommend also doing a short assessment at the end of each week. Seeing that you did well on the whole for the week is motivating whereas a journal full of frustration might indicate you need to back off or adjust the sails. If it is not written down or entered in a journal, it can be easy to forget. Forgetfulness can render you less likely to correct a mistake on the spot.
Finally, the end of a season is a time for a more formal review where you can sit down and summarize the weekly reports. This synthesis is one of my favorite parts of every year.
Honesty is policy
It should be noted that none of this journaling works if you are dishonest. As endurance athletes, it is impressive how we can trick ourselves into thinking we feel good, need more, or are not working hard enough. This is not Strava. You don’t have to show off for some Kudos!
Final word
Endurance training has a baseline level of uncertainty. Afterall, the famous Roger Bannister’s coach, Franz Stampfl once said:
“Training is principally an act of faith.”
While I recommend operating a bit more methodically than on blind faith, you do have to believe in what you are doing even in times of hardship. In other words, you don’t throw the plan away after one bad workout. Keeping tabs on your program with a simple journal can keep you bought in.