The Value of Easy and Hard Days

As an endurance sports athlete for over 25 years and as a coach for over 20, there is one training mistake that I’ve found most all athletes (including myself) make at some point or another. As the founder of UESCA, I’ve also heard this from plenty of our coaches

Athletes don’t go easy enough or hard enough

IF YOU’RE SUPPOSED TO GO EASY, GO EASY!

More specifically, athletes go hard when they should be going easy and go easy when they should be going hard. This most commonly occurs on rest/recovery days. A ‘shake out’ run or an easy ride should be exactly that… easy. However, what often occurs is that athletes ride or run with others on their easy day and therefore ride/run at the pace of their training partners. For this reason, unless you know that everyone in the group is doing an easy ride/run (and that their ‘easy’ pace is the same as yours!), it’s best to do easy workouts solo.

YEAH, IT’S SUPPOSED TO BE HARD

Without getting too deep into physiology, one of the most important roles of the body is to ensure that you don’t hurt yourself (i.e., if you place your hand on a hot surface, it hurts so you pull your hand away before it gets badly burned).

Since your mind and body don’t know how high you plan on ratcheting up the workout intensity, it warns you when your intensity is getting a bit too high by self-regulating itself via hyperventilating and making you feel like your muscles might burn off the bones. While you cannot and do not want to stay this deep in the pain cave for too long, there is a substantial physiological benefit to getting close to this point for relatively short periods of time. As noted above, training at this level isn’t exactly pleasant and as a result, many athletes reduce the scheduled intensity to a level that is a bit more comfortable, or at least manageable.

YOU MAKE THE LARGEST GAINS AT EITHER END OF THE SPECTRUM

There is value to riding and running at a comfortable pace, mostly for building or sustaining endurance capacity. However, purely from a physiological standpoint, the biggest game changers to one’s fitness level occur at either end of the spectrum (easy and hard). While effort level is subjective based on an individual, the main take-away is that for someone looking to improve their fitness, training at a comfortable level will elicit some positive changes, but not close to the same benefits as strategically placing easy/hard workouts into a training program.

TAKE THE EGO HIT

Another reason why athletes don’t adhere to their ‘easy’ day(s) is because their ego can’t take it – it’s true! Whether it’s because they can’t stand getting passed by every Tom, Dick, and Harry on their run or they can’t deal with seeing a speed below 10 mph on their speedometer, for a lot of athletes this is a big reason why they don’t go easy enough. For these athletes, training in a setting where they are unlikely to come across a lot of other athletes or taking off the speedometer/power meter and riding by feel is strongly advised.

REST IS NOT A WASTE OF TIME

Despite most athletes knowing that rest is when the body realizes the gains from hard training sessions, many athletes still have a hard time taking a day off or training at a light intensity. The theory that more and, or harder is always better is common among many endurance athletes.

SUMMARY

It’s critical to understand the value of easy and hard days and most importantly, to implement them into your program and stay true to the programmed intensities.

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Rick Prince is the founder/director of United Endurance Sports Coaching Academy (UESCA), a science-based endurance sports education company. UESCA educates and certifies running and triathlon coaches (cycling and ultrarunning coming soon!) worldwide on a 100% online platform.

Click on the one of below links to learn more about our certifications and to get $50 OFF the purchase price!

Click here to download the UESCA Triathlon Course Overview/Syllabus

Click here to download the UESCA Running Course Overview/Syllabus

Click here to sign up for information and launch alerts for the UESCA Ultrarunning Certification. 

Click here to sign up for information and launch alerts for the UESCA Cycling Certification. 

Rick Prince

Rick Prince

Founder/Director of United Endurance Sports Coaching Academy (UESCA).

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