{"id":64436,"date":"2020-10-21T12:16:26","date_gmt":"2020-10-21T19:16:26","guid":{"rendered":"https:\/\/www.trainerroad.com\/blog\/?p=64436"},"modified":"2020-10-21T18:02:46","modified_gmt":"2020-10-22T01:02:46","slug":"lifestyle-the-elements-of-getting-faster","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/lifestyle-the-elements-of-getting-faster\/","title":{"rendered":"Lifestyle: The Elements of Getting Faster"},"content":{"rendered":"\n<p>Your lifestyle and daily routine are more closely related to your training than you may realize. Daily stress, training habits, your support system, and the learning you do off the bike are elements of lifestyle that play a role in your training. Knowing how the elements of your daily life impact your training can help you optimize these elements so that your training plan complements your routine and reinforces your goals daily.<\/p>\n\n\n\n<p>Here are the four Lifestyle Elements of Getting Faster, how they might impact your training plan, and how you can use them to train better and get faster. <\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"1024\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/10\/Stress-1024x1024.png\" alt=\"\" class=\"wp-image-64444 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/10\/Stress-1024x1024.png 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/10\/Stress-300x300.png 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/10\/Stress-150x150.png 150w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/10\/Stress-768x768.png 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/10\/Stress.png 1080w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/1024;\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Stress and Training<\/h2>\n\n\n\n<p>Life stress impacts your training, much like poor sleep or improper nutrition does\u2014it causes physical and mental fatigue. Training requires both physical and cognitive energy, so if  you&#8217;re zapped of energy due to negative stress, it can be tough to add on productive training stress.<\/p>\n\n\n\n<p>Doing what you can to reduce stress in your daily life while also respecting the demands of the stressors that are difficult to reduce can help you manage your training load so that it remains a healthy and meaningful part of your day. Try implementing <a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-manage-life-stress-while-training\/\">these strategies<\/a> to reduce daily stress, and if you\u2019re going through an especially stressful time in your life it\u2019s okay to take a few days away from training or swap your workouts for an alternative with less intensity.<\/p>\n\n\n\n<div class=\"wp-block-group key-takeaway\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">Stress Resources<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/www.trainerroad.com\/blog\/carb-cycling-for-endurance-athletes\/\"><a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-manage-life-stress-while-training\/\">How to Manage Life Stress While Training<\/a><\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-use-carbs-for-maximum-performance\/\"><a href=\"https:\/\/www.trainerroad.com\/blog\/sleep-and-endurance-training-tips-for-improving-the-quality-of-your-sleep\/\">Sleep and Endurance Training: Tips for Improving the Quality of Your Sleep<\/a><\/a> <\/li><\/ul>\n<\/div><\/div>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"1024\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/10\/Support-1024x1024.png\" alt=\"\" class=\"wp-image-64446 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/10\/Support-1024x1024.png 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/10\/Support-300x300.png 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/10\/Support-150x150.png 150w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/10\/Support-768x768.png 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/10\/Support.png 1080w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/1024;\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Building a Support System<\/h2>\n\n\n\n<p>Having a support system to help you reach your goals can make training and racing easier and more enjoyable. Whether they be other cyclists, your family, your co-workers, or your friends, the people around you make up your unique support system. As the name implies, your support system members are there to support you through your training and racing. Communicating your goals, talking about your workouts, reaching out for help, and including people in your journey are all ways to build a strong support system.<\/p>\n\n\n\n<p>If you don\u2019t have a local support system try connecting with a global support system. We have the <a href=\"https:\/\/www.trainerroad.com\/forum\/\">TrainerRoad Forum<\/a> and the <a href=\"https:\/\/www.trainerroad.com\/podcast\">Ask a Cycling Coach Podcast<\/a> for exactly this reason. You can discuss training tips, nutrition, gear, and stories with other cyclists on the forum, or listen to Amber, Jonathan, Nate, and Chad give weekly advice and information on the podcast. Maybe organize a <a href=\"https:\/\/www.trainerroad.com\/blog\/introducing-group-workouts\/\" data-type=\"post\" data-id=\"32013\" target=\"_blank\" rel=\"noreferrer noopener\">Group Workout<\/a> with a faraway friend or a new Group Workout with athletes <a href=\"https:\/\/www.trainerroad.com\/forum\/t\/group-workout-room-code-sharing\/32442\">on the Forum<\/a>.<\/p>\n\n\n\n<p>Everyone\u2019s support system is unique, and different athletes need different levels of support. For more on support, check out these episodes of the Successful Athletes Podcast and how their support systems have assisted them in reaching their goals.<\/p>\n\n\n\n<div class=\"wp-block-group key-takeaway\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">Support Resources<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/www.trainerroad.com\/blog\/avoiding-injury-and-increasing-ftp-70w-with-john-tarrant\/\">Avoiding Injury and Increasing FTP 70w With John Tarrant<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/balancing-motherhood-with-work-and-professional-mountain-bike-racing\/\">Balancing Motherhood with Work and Professional Mountain Bike Racing<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/how-an-ordinary-cyclist-increased-their-ftp-by-100-watts\/\">How an Ordinary Cyclist Increased their FTP by 100 Watts<\/a><\/li><\/ul>\n<\/div><\/div>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"1024\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/10\/Habits-1024x1024.png\" alt=\"\" class=\"wp-image-64447 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/10\/Habits-1024x1024.png 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/10\/Habits-300x300.png 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/10\/Habits-150x150.png 150w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/10\/Habits-768x768.png 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/10\/Habits.png 1080w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/1024;\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Habits are Key<\/h2>\n\n\n\n<p>Having good habits around your workouts, racing, nutrition, and recovery make a big difference during a season-long training progression. You don\u2019t have to make significant changes to see big improvements either. It\u2019s often the habits that start small and compound over time that make the biggest difference and have the greatest impact. If you\u2019re ever having trouble consistently nailing your training routine, or you want to get even more from your training process, take a look at your training habits.<\/p>\n\n\n\n<div class=\"wp-block-group key-takeaway\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">Habit Resources<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/www.trainerroad.com\/blog\/eight-habits-to-improve-your-training-routine\/\">Eight Habits to Improve Your Training Routine<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-create-healthy-training-habits\/\">How to Create Healthy Training Habits<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-build-habits-that-grow-ftp\/\">How to Build Habits that Grow FTP<\/a><\/li><\/ul>\n<\/div><\/div>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"1024\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/10\/Learning-1024x1024.png\" alt=\"\" class=\"wp-image-64449 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/10\/Learning-1024x1024.png 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/10\/Learning-300x300.png 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/10\/Learning-150x150.png 150w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/10\/Learning-768x768.png 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/10\/Learning.png 1080w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/1024;\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Never Stop Learning<\/h2>\n\n\n\n<p>Learning and practicing new skills and training strategies is a great way to continue improving your fitness and racecraft. Expanding your skillset and your knowledge of cycling and training can also help you become a more well-rounded cyclist. Try experimenting with different nutrition strategies, skills work, race tactics, and mental strategies as you progress through your training plan. You might be surprised what new practice works for you. If you\u2019re unsure where to start, check out some learning resources for more information on training, racing, nutrition, and more.<\/p>\n\n\n\n<div class=\"wp-block-group key-takeaways\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group key-takeaways\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group key-takeaways\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group key-takeaway\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">Learning Resources<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/www.youtube.com\/playlist?list=PLrKJ0zeMQrI5Bj3IUaHX0VPjNthpfFNhD\">TrainerRoad Race Analysis<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/podcast\">The Ask a Cycling Coach Podcast<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/\">TrainerRoad Blog<\/a><\/li><\/ul>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n<\/div><\/div>\n\n\n\n<p>Don\u2019t have the Elements of Getting Faster? Download the complete PDF for all the elements, details, and descriptions so you can be sure to implement them into your training.<\/p>\n<\/div><\/div>\n\n\n\n<div id=\"mc_embed_signup\" class=\"pdf-signup-body\">\n    <img decoding=\"async\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/themes\/TrainingBlog2020\/assets\/images\/elements-of-getting-faster.png\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/themes\/TrainingBlog2020\/assets\/images\/elements-of-getting-faster.png 1x, https:\/\/www.trainerroad.com\/blog\/wp-content\/themes\/TrainingBlog2020\/assets\/images\/elements-of-getting-faster@2x.png 2x\" alt=\"Elements of getting faster PDF\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" style=\"--smush-placeholder-width: 410px; --smush-placeholder-aspect-ratio: 410\/293;\" \/>\n    <form action=\"https:\/\/trainerroad.us2.list-manage.com\/subscribe\/post?u=b005862f75d03450ba6731ab5&amp;id=6e3193ba32\" method=\"post\" id=\"mc-embedded-subscribe-form\" name=\"mc-embedded-subscribe-form\" class=\"validate\" target=\"_blank\" novalidate>\n            <div id=\"mce-responses\" class=\"clear pdf-singup-responses\">\n                <div class=\"response\" id=\"mce-error-response\" style=\"display:none\"><\/div>\n                <div class=\"response\" id=\"mce-success-response\" style=\"display:none\"><\/div>\n            <\/div>    <!-- real people should not fill this in and expect good things - do not remove this or risk form bot signups-->\n        <h2>Download The Free Elements of Getting Faster PDF Now<\/h2>\n        <div class=\"pdf-signup-flex\">\n            <div class=\"gdprRequired pdf-signup-gdpr\" name=\"interestgroup_field\">\n                <label class=\"checkbox subfield pdf-signup-checkbox-wrap\" for=\"gdpr_204\">\n                    <input type=\"checkbox\" id=\"gdpr_204\" name=\"gdpr[204]\" value=\"Y\" class=\"av-checkbox gdpr\">\n                    <span class=\"pdf-signup-checkbox\"><\/span>\n                    <span class=\"pdf-signup-terms\">I agree to TrainerRoad\u2019s <a href=\"https:\/\/www.trainerroad.com\/privacy-policy\" target=\"_blank\" class=\"link\" rel=\"noopener noreferrer\">Privacy Policy<\/a> and understand that I will be receiving a free PDF as well as tips, how-tos, podcasts, product and blog updates. I understand that I can unsubscribe at any time.<\/span>\n                <\/label>\n            <\/div>\n            <div class=\"mc-field-group pdf-signup-input-group\">\n                <input type=\"email\" value=\"\" name=\"EMAIL\" class=\"required email\" id=\"mce-EMAIL\" placeholder=\"Your Email\">\n                <input type=\"submit\" value=\"Sign Up\" name=\"subscribe\" id=\"mc-embedded-subscribe\" class=\"button\">\n            <\/div>\n        <\/div>\n        <\/form>\n        <div style=\"position: absolute; left: -5000px;\" aria-hidden=\"true\"><input type=\"text\" name=\"b_b005862f75d03450ba6731ab5_6e3193ba32\" tabindex=\"-1\" value=\"\"><\/div>\n    <\/form>\n<\/div>\n\n<script type='text\/javascript' src='\/\/s3.amazonaws.com\/downloads.mailchimp.com\/js\/mc-validate.js'><\/script><script type='text\/javascript'>(function($) {window.fnames = new Array(); window.ftypes = new Array();fnames[0]='EMAIL';ftypes[0]='email';fnames[1]='FNAME';ftypes[1]='text';fnames[2]='LNAME';ftypes[2]='text';fnames[3]='ADDRESS';ftypes[3]='address';fnames[4]='PHONE';ftypes[4]='phone';}(jQuery));var $mcj = jQuery.noConflict(true);<\/script>\n<!--End mc_embed_signup-->\n","protected":false},"excerpt":{"rendered":"<p>Your lifestyle and daily routine are more closely related to your training than you may realize. Daily stress, training habits, your support system, and the learning you do off the bike are elements of lifestyle that play a role in your training. Knowing how the elements of your daily life impact your training can help you optimize these elements so that your training plan complements your routine and reinforces your goals daily.<\/p>\n","protected":false},"author":35,"featured_media":64441,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":0,"footnotes":""},"categories":[5],"tags":[3093,3398,532,625,3174,3472,709],"class_list":["post-64436","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-anxiety","tag-lifestyle","tag-racing","tag-stress","tag-successful-athletes-podcast","tag-the-elements-of-getting-faster","tag-training"],"cc_featured_image_caption":{"caption_text":"","source_text":"","source_url":""},"_links":{"self":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/64436","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/users\/35"}],"replies":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/comments?post=64436"}],"version-history":[{"count":0,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/64436\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media\/64441"}],"wp:attachment":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media?parent=64436"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/categories?post=64436"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/tags?post=64436"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}