Training Protocols
Monday’s post on Optimizing Training for Middle Aged Doctors went big, for meFour Hidden Hazards for Aging Athletes was the tweet for Archive SaturdayHigh Performance vs Active LifestylesStress from Fueling RequirementsHeart HealthChronic InjuryOn Twitter, a possible example of selection bias when comparing different training protocolsWorkout Wednesday was my favorite balance move and how I use plyometricsI took the time to help someone understand run lactate testing
If you want your kids to be good at racing then seek positive race experiences from a very young age => link the sensations of racing with “fun” in their young minds
Growing up, I had a buddy.
James Brown, his real name!
James was a lot of fun, and very patient with my younger self.
James used to joke that his boat had two speeds: full and repair.
As a young man, much of my life was lived this way.
ON or OFF
The greatest achievement of my married life was finding another gear => SUSTAIN
EVERYONE knows what’s required to gain weight.
Where we struggle is sustaining weight.
The ability to sustain is the key that unloc
James was a lot of fun, and very patient with my younger self.
James used to joke that his boat had two speeds: full and repair.
As a young man, much of my life was lived this way.
ON or OFF
The greatest achievement of my married life was finding another gear => SUSTAIN
EVERYONE knows what’s required to gain weight.
Where we struggle is sustaining weight.
The ability to sustain is the key that unlocks the ability to choose.
The capacity is choose is a foundational skill for success.
I’ve got two things that are going to help.
Let’s start with the most important.
What’s the trigger for eating more than 1,000 calories after 10pm?
For me, it was ALWAYS one of the following…
Didn’t eat enough during the day
Drinking
By the way, combine the two and I was going BIG.
So if you’re going to “go binary” on something… you get a much better bang for your buck by not getting wasted.
Slamming 700 calories, of anything, at 2pm is a winning strategy => break the habit of late-night binging. You don’t have the option of being binary with food – you gotta eat.
Anybody that tells you otherwise has already lost the weight and forgotten what’s going on.
Not eating, and thinking about eating all day… losing strategy, not sustainable.
Next tip
Do something before breakfast.
It doesn’t need to be a workout!
Do one positive thing that moves you towards where you want to take your life.
Let’s cast our minds back to my 30-something self.
He’s bought a house in Christchurch, covered his taxes/utilities by giving a room to his property manager and has the ability to live free by renting out additional rooms.
Create a base of operations where you can live for free
Tick
Next up, he needs to figure out what sort of work to do and how to cover his cost of living.
A dozen triathlon coaching relationships (US$250) per month was what it took to cover basi
Let’s cast our minds back to my 30-something self.
He’s bought a house in Christchurch, covered his taxes/utilities by giving a room to his property manager and has the ability to live free by renting out additional rooms.
Create a base of operations where you can live for free
Tick
Next up, he needs to figure out what sort of work to do and how to cover his cost of living.
A dozen triathlon coaching relationships (US$250) per month was what it took to cover basics. Those relationships were worth more than money. The relationships made his lifestyle sustainable.
Tick
Basic client filtering over time.
Which relationships to strengthen and retain? Green light client rating – immediate response, has all personal contact details. Travel to them.
Invert, which relationships are a source of distraction and drain energy? Red light client rating – still high service level, hand-off to a better fit at a natural breakpoint (end of season, end of project).
Move on to…
Next level client selection because => there is a limited number of close relationships we can sustain
These are areas I was able to study, from world-class experts, while covering my core cost of living.
Put another way, there are millions of interesting people out there. A consultant needs 5-12 relationships for a viable business. Craft those relationships with intent because your time is worth more than someone’s ability to pay.
Wise client selection is a game of getting paid to learn.
…but you gotta be lifestyle sustainable. So get that first!
Where do I want to visit?
Back in 2000, Christchurch NZ was cheap for a reason. It was far off the beaten path!
A material slice of my cost of living was international travel (airfares & hotels). I really enjoyed this aspect of my life.
I’m not alone. A key form of marketing is the ability to offer clients/investors the ability to travel to nice places. Most large companies have advisory boards, with a membership consisting of their key relationships. The advisory board has the perks of being a director, with none of the fiduciary risk.
I’ve had gigs in: Aspen, Hong Kong, Bermuda, Scotland, LA, Italy, London, Dubai, Paris, Cannes, Hawaii…
So, where do YOU want to go? Find that client, help them achieve their goals and undercharge them.
Rich folks love random acts of financial kindness. They’re always expected to pick up the tab, so paying for coffee/breakfast is a high-return investment.
A long term value added relationship with someone in a place you enjoy visiting – it’s worth more than whatever your financial deal is.
Invert (again) => don’t take work from a location you don’t want to visit. At any price.
One of my gigs came with an around-the-world ticket every six months. With a bit of planning, that covered an entire year’s worth of air travel. Another slice of my budget, covered.
What demographic am I curious about?
Tim’s blog on fame shares the Bill Murray quote, “trying being rich first.”
Actually, being rich is tough. It takes a lot of time and striving. Living rich is even worse, not for me.
Before you try to “be something” => get to know it. See what it’s like when nobody’s watching.
Coaching the rich, the fast, the famous, the savage, the beautiful… and paying attention, helped me look under-the-hood with regard to my values.
High-Performance Strategies
This thread contains Howard’s excellent article about treatment bias. Treat the self-identity as well as the injury! Also HEREWhen it comes to ultra endurance, AC reminds us that there is no fate but what you makeA thread on visualization – this worked for calming my internal experience of open water
Getting The Body You Want
I contributed to Brady’s thread about eating on easy daysMore information isn’t the answer for Big Guys Losing
More information isn’t the answer for Big Guys Losing Weight => thread and article link. Think in terms of 1,000 day pacing and remember “not eating” is a losing strategy.
Jumps & Plyos are prehab for life – don’t accept the common experience as your personal baseline!
Family Money
Personal Real Estate can be a high-hassle asset but it has benefits, some hidden
I contributed to another thread on lactate testing – don’t “step” past your physiological markers
I pulled together my getting started strength tips into a Single Page for you – MAKE A COPY if you want to edit. View rights are open, edit rights are closed in the Google Doc.
Every night, my son likes me to have a stuffy to keep me company. The love of children is a special gift.
For medical-grade depression, best to see your doc.
My condition, for most of 2021, is better described as “the blahs.” I was fully functional, grinding away, often angry and rarely engaged.
I wrote about what we were going to do in our marriage HERE. 20 weeks later, it worked far better than I expected – schedule time with those you love.
I have proven j
The cherry on top was spending $75 a week to retire from driving my kids.
Driving, itself, wasn’t the issue.
I noticed my worst moments were happening in my car.
Change the environment, change the result.
I stopped hanging out in my car, I felt better.
Over 20 years, I’ve redirected my environment => one choice at a time.
Mount Crested Butte – this ski season saw a simple game. Try to hit ten resorts.
Simple project, visible feedback
I have a habit of rejecting the part of my personality that craves external feedback. I pretend I am above external approval, I’m not.
I brought back external feedback by way of my return to Twitter.
Playing a low-stakes game where you get random, positive feedback => surprisingly useful.
I am going to repeat that… if you have the blahs then you should try…
A low-stakes game
That pays out randomly
With positive emotional feedback
I shouldn’t be surprised! Before I left Private Equity in 2000, I had a message board (pre-Facebook) where we used to shoot the breeze just like Twitter. Loved it, met some great people.
My Twitter Game => seek to help a stranger daily.
Huge leverage, near-infinite niche opportunities.
Previous simple games: improve aerobic run performance, and log daily training minutes. These two games kept me engaged for over a decade!
Simple games work because they offer a focus different from my negative fixations. They are most powerful when attached to a system of daily rewards.
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