How To Have a Bad Training Day

With the wealth of information on how to fuel, hydrate, recover, etc…athletes can still struggle to have a successful training session. Maybe they struggle to do it consistently and just expect that a good day will come around every now and then.

However, instead of worrying about all the things you need to do to improve, how about you think about what you shouldn’t do? One unique way to develop better habits or accomplish your goals is to think, “What would I do if I didn’t want to accomplish X, Y, Z?”

I came across this idea (probably from a podcast) where you essentially inverse your goals to develop clear direction. If you are stuck in a rut or can’t seem to be consistent, check this out.

Instead of getting buried under all the steps you need to take, things you should do, or factors you have to consider, look at it from the flip side. Think about what you would do to not get what you want. Then, you can avoid those things specifically as you move forward.

So, in an effort to help you crush more workouts, nail projects, or get on track with your goals…here’s an example of how this would work if you wanted to have a bad training day.

1. Skip Meals
   This is a surefire way to enter a training session depleted. Or, at the very least, incapable of high-quality workload. Breakfast is your chance to start on the right foot. If you expect to have a busy day and aren’t sure what your meals will look like, meal prep so you have something ready that doesn’t require cooking. In the morning, mix up a hefty shake with protein, carbs, fruit, and nut butter. Just don’t go expecting to crush it on empty.
   
   
2. Bonk
   Ahhh the lovely bonk. If you aren’t familiar, this is when athletes “hit the wall” or “crack”. Essentially, it’s when your brain and body pull the plug on you because you are running low on glycogen (stored sugar). Just don’t do it. Or do, if you want to have a bad day.
   
   Training on the bike is not the time to “diet”. If you have more than an easy spin, just fuel the work. You will reap the benefits, recover better, and get more out of yourself day in and day out.
   
   
3. Always Go Hard
   This is something that can be a trap for athletes. I have found it has a “bell curve” benefit to it; you feel good and get faster…for a little while. Then you plateau and performance drops. You are stuck in this grey zone of fatigue.
   
   Incorporating LSD (long slow distance) and easy/recovery days can help you manage fatigue, balance your efforts, and get faster over time.
   
   
4. Don’t Take Recovery Days
   Another hallmark for the “why am I not getting better” syndrome is not taking recovery days. For fear of getting slow, missing out, or who knows what else, athletes opt out of rest days. This is where the magic happens. Training is actually making you acutely slower. Recovery is where you get the good stuff that enables you to progress over time.
   
   
5. Sleep Less to Train More
   More doesn’t always = more. If you lead a busy life, have other obligations or jobs, or are in a particularly stressful period of life, carving hours out of your sleep to train more is not a net positive. You can get MORE done in LESS time if you have a healthy, happy, and ready body. If you want to have a bad time training, keep shortening those nights. It does catch up, eventually.
   
   
6. Restrict The Fun
   Last but not least, having fun can be a key component to long-term success. Don’t get me wrong…there are times when you just have to put your nose down and get the work done. It may not be the route you want, the weather you want, or the way you want to feel, but you have to check the box.
   
   However, always checking the box and not allowing yourself to find ways to make training more enjoyable will be a slippery slope. Group rides, mountain bike rides, and non-perfect training sessions that make you smile can ensure your progression is a heck of a lot better.

Try this out for your own goals, whether it be work, fitness, or just general life. Inverse your goals to find what to avoid and implement more of the right stuff.