HIGH-INTENSITY ZEN

In the past two issues, I’ve written columns under the heading “The Easy Way”.  Many of you, from novice to elite, may object to my association of “triathlon” with “easy”.   After all, an earnest pursuit of athletic excellence requires consistency, patience and commitment, not laziness.  However, true athletic excellence does not come from gritting your teeth, tensing every muscle and fiber, and waging war on your body with your mind.  Breakthrough workouts and races arise when body and mind are at ease, in a peaceful seamless union, even in the face of discomfort, pain and depressive thoughts.  Take heart!  These are clear signs that you are pushing past old limits, towards new levels of grace, speed and endurance.  As an athlete, true strength of character is the capacity to embrace the complete training/racing experience, to be at ease with the paradoxical alchemy of pain and passion. 

In your pursuit of excellence, the most effective way to develop character strength is through judicious high-intensity training, followed by adequate recovery, both passive and active.  Avoid training in the stagnant “grey zone” of mediocrity.  Seek out a USAT certified coach for assistance in designing and implementing high-intensity workouts as part of a comprehensive training program.

Efficient technique and perfect execution are your absolute most important pursuits in any high-intensity session.  If you forsake these in order to grit your teeth and pile on the exertion, you are wasting energy and courting with disaster.  You must be meticulous and patient (both physically and mentally) in your approach to high intensity.  Imagine you are climbing a 3,000’ foot cliff – the stakes are high, but with mindfulness and patience the risks are minimized. 

Patiently begin your session with a thorough 10-15 minute warm-up, focusing on 3 key points: 1) Absolute mental absorption and engagement, 2) Complete physical relaxation, 3) Deliberate, conscious breath.  These are essential components in your capacity to be at ease with pain and discomfort during high-intensity efforts.  The clarity of body-mind harmony you establish during this warm-up will determine the success of your entire breakthrough session.  Choose no more than one or two technique focal points for your session.  (You and your coach should establish these in advance.)  Use a tempo trainer (swim), a cadence sensor (bike) or a metronome (run) to target stroke/stride turnover.

Maintain or gradually build intensity during each interval and throughout the entire set.  Focus on this mantra during each interval:  “Efficient technique and perfect execution require physical relaxation and mental serenity.”  When either your body or mind break from this state of ease, sustain the interval just a bit longer and then back off.

Resistance (mental or physical) is futile!  It steals away precious energy.  Engage your heart and spirit to be at ease with pain and discomfort as they arise.  This is vital for efficient technique and perfect execution.    Direct your breath and awareness to areas of pain and tension in your body or your mind and embrace them.

Welcome to high-intensity zen!

Copyright Shane Eversfield 2008

This essay originally appeared in USA Triathlon Life, Winter 2009