CNS Fall News

Welcome to the Fall newsletter edition from your CNS Coaches, Jamie and Nicole! With milder temperatures, this is the perfect time of year to add high quality training and lay the foundation for next year. We are happy to bring you our latest newsletter featuring a discussion on coping with setbacks in training, quick tips, and race pictures. As always, fuel smart and race hard!

FALL FEATURE

Overcoming a Training Setback

Written by CNS Coach, Nicole Adams

 

Every athlete experiences setbacks at some point in their sport career. Over the past years, I have written about coping with injury because it is a topic I am very familiar with. The photo to the right is me with my Dad when I had to pull out of a race due to injury (notice the chip in my hand!) As a coach and competitive athlete, I have directly experienced, or coached athletes through, a variety of challenging circumstances such as Injury, illness, loss of a loved one, family and work emergencies, you name it. Below I discuss four points on how to cope and move forward with training when life serves up a challenge. 

1. Forgive Yourself  Without a doubt, the most common reaction is for athletes to blame themselves for a setback. Although there are things we can do to avoid injury and illness, it is often in good faith and with the best intentions that we continue to train, hoping the small niggle or sniffle is temporary. It's of utmost importance that you give yourself the same grace you would grant others. That is, we never intentionally give ourselves an injury or get sick, we are simply doing the best we can in the moment. The same grace you give others will help you to move through the setback with less guilt and more optimism. An attitude of forgiveness will allow you to feel less anxious and more welcoming of the plan for healing. 

2. Make a Plan Just like we plan out our training, we must plan out our healing regimen. Because setbacks are part of sports, we must treat setbacks as another phase in training, requiring planning and goal setting. Your plan may include new forms of cardio such as an elliptical machine, rower, or swimming. Believe it or not, these WILL increase your fitness and add some "spice" to your routine. If you're recovering from illness, plan your return with small, low intensity workouts such as 30 min walk with 5x1 minute jogging in the middle. Plan your return to be gentle but progressive. Build in recovery just like you would for your peak phases of training. 

3. Set Small, Manageable Goals Being goal-oriented athletes, we thrive on the progression and growth we experience in chasing our big goals. Recovery from a setback is no different. You have a goal of regaining fitness/strength and the best way to get there is by setting smaller, manageable goals that are process oriented. An example of this goal would be to run for 5 minutes while holding form and relaxed breathing. Or, you may want to set a goal such as being physically active for 30 minutes, 5 times per week as you're returning to full training. Smaller goals are the paving stones for your path to big goals. Big goals are built on the daily, small habits that we make part of our routine. This includes quality nutrition and sleep which are essential components for recovering from any setback. 

4. Involve your Loved Ones So often we assume our loved ones know exactly what we are thinking and feeling. We assume they know how important our training is or the value of our goals. We assume they know how sad we feel at the temporary loss of our direction and focus. Staying silent and hoping they will read our minds is not only alienating but it prevents our loved ones from being able to provide the moral support and encouragement we need in these situations. We often feel that sharing our vulnerabilities makes us weaker but the opposite is true. When you let your loved ones in on how you're feeling, they can share a little of the burden with you and provide encouragement that gives us a boost. Tell your spouse/partner/family how you're feeling and what being fit means to you. They can help you to refocus on all the positives and provide support on your path to healing. 

Every athlete faces a setback at some point in their career. The key to progress is accepting the temporary change of focus by implementing these four strategies. It may sound cliché but the obstacles we face in sports make us so much more thankful for our health and our ability to do what we love.  They also make us more aware of our habits and what we might need to implement in the future to avoid injury or illness.  If you are currently facing a setback or you're coming back from one, give yourself the best chance of a healthy return by taking your time and realizing that everyone faces a challenge at some point in their sport. Here's to happy, healthy training!

CNS QUICK TIPS

Weight Management Tip: Screen time has been linked to mindless eating and increased food intake. Eating in front of the TV, while playing video games, or while surfing the Internet/smart phone can distract you and draw attention away from what and how much is eaten. It also affects satiety (fullness) signals that sent to the brain and lessens memory of snacking making it harder to control snack and portion sizes. To get the most out of each meal or snack, drop all distractions and just enjoy the food you’re eating.

Recovery Nutrition Tip: Focus on fluids, carbohydrates, and protein (in that order) for optimal post-workout recovery. This first meal needs to be within 15-30 minutes after exercise in order to speed up the recovery process. Low-fat chocolate milk is a great recovery drink because it provides fluids, carbs, and protein. Pair a glass of chocolate milk with a piece of fruit, bread, or bagel and you will get just what your body needs. Best of all, it tastes great! 

CNS ATHLETES IN ACTION!

The 2018 race season is still in full swing! Below are a few highlights from our athletes racing over the past few months. Pictured (clockwise) from top left: CNS Coach (Bad@$$!) Jamie, We The Runners Half Marathon, GA (1st Female and 4th Overall!); Jana Landfried (not pictured), Sea Wheeze Half Marathon, Vancouver, BC (1:43:29); Amy Dawson, IM 70.3 Augusta, GA (5:31:46); Kendall Newman, Off the Rock Olympic Distance Tri, TX (1st Place AG); Kendall Newman in transition!; CNS Coach Nicole, IM 70.3 Augusta, GA (5:19:33).

Congratulations to our athletes and coaches!  Please send us your race photos so that we can feature your accomplishments in our newsletters!

Get Your CNS Updates!
Subscribe
806.778.7103

Share on social

Share on FacebookShare on X (Twitter)Share on Pinterest

Check out our website  
This email was created with Wix.‌ Discover More