How to Increase Performance (without training more)


The most common excuse people don’t make their dreams come through, is lack of time. If you’ve just had a little more time, you would be a better road cyclist, you would be more valuable for your company, you would be a better father, you would be a better husband etc.

It’s absolutely no secret that I fully understand you.

I have a wonderful family with a wife and three kids at age 1, 4 and 6, take care of a full time job at the hospital, some scientific work, supporting and helping readers of my two e-books and 13.000+ readers following my blog, and of course, I want to spend a little time taking care of my own health (exercise). During the last year I have been experimenting with different training techniques to maximize the outcome from minimal weight lifting.

Both professionals and serious riders are competitive souls, even if it’s only competing with themselves and their personal bests. Thus, I quickly decided to aim for good results.
Actually, I ended up with a 9th place in the National Championships in RAW Powerlifting. (Sorry, that’s not much about road cycling…)
So I have a good feeling of how stressful it can be to have ambitions… and not have enough time.

So what have I learned?

To be honest, I could probably have performed a lot better at each of my goals. Too many different goals made it impossible for me to maintain focus. You can say that I was too ambitious. And you’re probably right. But if I just have had more time for training…

Nevertheless, I have learned a few great things that will help me a lot in the future and I hope you will find inspiration, so you can handle a busy life (even better) in the future.

Set Goals

My overall training goal during the last 365 days has been to participate at the National Championships in RAW Powerlifting without adding any muscle mass. Having a clear deadline and motivating goal has been a huge advantage.

Prioritize goals

When things got busy, I had to prioritize between my different goals so I didn’t end up with harmful stress symptoms. My family and my work at the hospital have always had my highest priorities. Scientific work, blogging and own training have been secondary priorities that have been on/off in different periods of my life. Doing everything 100% is simply not possible.

Schedule your training

Even though you decide that training has a relative high priority for you, it’s smart to schedule your training and make a clear deal with your family. During the last four weeks before the National Championships, I decided to write my training sessions on our family’s ‘to-do list’. Making this statement helped me pay a little more attention to my training and made it easier for my family to understand what I was doing and when they should expect to see me (or support me). So it was a win-win.

Evaluate (and adjust)

Learn from your mistakes and take further benefit from your smart decisions. Use your evaluation to optimize your training routine and let your progress inspire you to train even harder.

So what now?
After completing my season goal (first time I’ve had a season goal since a marathon back in 2002), I can now begin to focus more on my blog and scientific work. Thus, I hope there should be more time for posting training tips in the upcoming months.
If you have any comments or questions, please drop a line.

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