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9 tips for training on your own (with limited time)
By:  Kyla Vanderzwet   (2016/11/06)

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10 9 tips for training on your own (with limited time)

As I mentioned in my last article, I’m training in London while attending school.  I’m definitely missing the XC Ottawa crew and the benefits of having strong training partners and great training facilities!  Lots of skiers train on their own for periods of time though, so I’ve put together a list of some of the things I’ve done to stay on track so far this season.

1. Sign up for local races

Recently I did a MEC trail/road race nearby.  MEC is great for regularly hosting local races.  Having low-key events to take part in is great for motivation and for the opportunity to test yourself, with others around to help you push your limits.

I didn’t run a PB that day but it was a solid race effort.  

It’s not in this picture, but my favourite sign on the course said “best spandex parade ever” … although more legitimately I think most ski races probably take that title.  

2.  Crash another team’s practices

The Western cross country running team very kindly let me join in on some of their practices through the fall.  The men recently won the OUA banner and the women had three top-ten finishes.  I’m looking forward to seeing what damage they can do at the CIS championships next week!  They are smoking fast!  Consequently, my participation in their practices sometimes looked like this…

3.  Make your friends train with you

My housemate, Rachelle Beanlands, is from Ottawa originally and did an undergrad in Maryland on a soccer scholarship.  Occasionally we’ll do some great running agility drills together.  I enjoy trying to race her, and she enjoys kicking my butt every time!

She’s got awesome skills!

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Here’s an example of a drill we’d do

4. Do your intervals on a consistent course

So far this season I’ve found it pretty helpful to do my interval sets on a specific course.  When you know how long a loop or hill repeat should take, it can motivate you to push harder to keep the times consistent or faster.  

5. Watch races online

I’m not typically someone who follows races online, but recently I’ve found that doing this gets me pumped up for training.  It was fun to watch the folks out in Canmore crush it at Frozen Thunder last week!

6. Multi-task…if you have to

With videos of lectures online, there are many ways to learn these days!  Once in a while I’ll do a strength circuit while reviewing a class lecture to save some time. In general, I don’t like multi-tasking because I think it takes away from the quality of both activities.  But if it’s training that doesn’t require a huge amount of focus and a fairly straight-forward lecture, this isn’t a bad combo!  It’s a nice alternative to sitting at a desk.

7. Shadow coaching

If you’re lucky and get the right lighting, you can see a pretty good silhouette of yourself while rollerskiing.  Use the opportunity to check out your technique!  

8. Celebrate your successes

I think that celebrating a job well-done is an awesome part of training!  I’m a fan of giving training partners high-fives after a solid workout.  Lately that training partner is … me.  High-five, me!

Yes, I agree that this is an embarrassing photo.  When you’re the only roller skier in the city there’s no room for embarrassment – just gotta strap on the spandex and fanny pack and own it!

9. You don’t have to do everything perfectly

I take my training and school learning fairly seriously because I want to do my jobs well.  However, I also know that it’s just as valuable to step back and enjoy the process.  In that regard, I think it’s worth knowing that there’s a lot to do and that not everything will be done perfectly, or done at all.  Case in point: this article was originally planned to be 10 points and was due a week ago, but I think I’ll end it here at 9 one week later.  That’s ok, right?!

Thanks for reading! As you may or may not know, I’m preparing for the World University Games this year.  I’ve set up a fundraising page where you can read more about it and pledge your support.  Thanks so very much to those who have supported me so far, financially and otherwise!!


 
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