Stop spinning your wheels: Breaking through plateaus.
It happens to all of us, training is going swimmingly, progress is being made and then all of a sudden EVERYTHING gets hard. Training goes from being hard to the seemingly endless grind of training tirelessly, yet your athletic performance seems to be stuck in a frustrating plateau?
If so, you're not alone. Athletes, regardless of their experience level, often encounter the challenge of hitting a plateau in their progress. This blog will point you towards some of the reasons for stagnation, not only helping you understand their causes but, most importantly, guiding you on how to break through them and achieve the pinnacle of your performance.
Understanding Plateaus
Definition:
Plateaus are like roadblocks in an athlete's journey, periods where, despite significant effort, the needle on the performance scale refuses to budge. It's a phase that can be demoralizing, but understanding the factors contributing to it is the first step to overcoming it.
Causes:
Multiple factors contribute to plateaus. Overtraining, inadequate recovery, and psychological burnout are common culprits. Overcoming plateaus involves recognizing these factors and tailoring a strategy that works for you… not copying what someone else is doing and hoping for the best!
Breaking Through Plateaus
Importance of Performance Testing:
Performance testing is the compass that guides an athlete's journey. It's not just about pushing your limits but understanding where those limits lie. Tests like VO2 max assessments and lactate threshold testing offer invaluable insights into your body's response to training, helping you set realistic goals and tailor your workout routines accordingly.
These tests provide objective data that can be crucial for understanding how different aspects of your physiology respond to various training stimuli. This data isn't just numbers; under our guidance it's a roadmap that can direct you toward areas of improvement, highlight strengths you might not be fully leveraging and weaknesses that you may not be aware of.
Training Analysis:
Training is the backbone of progress, but it's not just about working hard—it's about working smart. An effective training analysis involves scrutinizing your routine. Are you providing your body with adequate rest? Is your workout routine targeting the adaptations you need to progress? Identifying gaps and weaknesses in your training regimen is crucial for breaking through plateaus and developing performance strategy.
A comprehensive analysis of your training routine should go beyond the physical aspects. It should include an evaluation of your mental state during workouts. Are you consistently motivated, or is there a pattern of mental fatigue or burnout? Incorporating mental health considerations into your training analysis can uncover hidden barriers to progress.
Nutrition Strategies:
Imagine your body as a high-performance vehicle; it needs the right fuel to function optimally. Nutrition is not just about calorie intake; it's about understanding the specific energy demands of your training. Adjusting your diet to match these demands can be a game-changer in overcoming plateaus. Proper hydration, balanced macronutrients, and strategic supplementation play vital roles in fuelling your body for success. Knowing what your body needs and when is a huge factor in pushing the limits of your training volume and recovery to get out of your funk.
Analyzing your current dietary habits and potentially consulting with our performance nutritionists can uncover areas for improvement. For example, ensuring you have the right nutrients at the right times can significantly impact your recovery between training sessions, potentially breaking through the plateau hindering your progress and performance testing can tell you exactly how you use fuel and of what types to maximise your fulling approach.
Developing Effective Strategies:
Breaking through plateaus isn't a one-size-fits-all endeavor. It requires a tailored approach that addresses both the physical and mental aspects of your sport. Introduce variety into your training routine to keep your body adapting. Consider altering training intensities, incorporating new drills, or seeking guidance from a coach or sports professional. The key is to develop strategies that align with your individual needs and goals.
Moreover, the psychological aspect of training should not be overlooked. The mental game is a significant player in an athlete's journey. Strategies like visualization, goal setting, and mindfulness can contribute to breaking through mental barriers. Collaborating with a sports psychologist (ask us for more details if this is something you wish to pursue as we have a list of reputable practitioners) can provide tools to enhance your mental resilience and push through plateaus.
Conclusion
In conclusion, plateaus are an inevitable part of an athlete's journey, but they need not be permanent roadblocks. By incorporating performance testing, analyzing your training regimen, adjusting your nutrition, and developing effective strategies, you can break through plateaus and unleash your full athletic potential. Remember, the journey to peak performance is dynamic, and overcoming plateaus is a testament to your resilience and commitment to excellence.
If you are struggling with getting through your plateau, feeling frustrated and don’t know where to turn. Why not get in touch, tell us a bit about yourself and see how we can help.
About the Author:
Dr Paul Rimmer (BSc, MSC, PhD SENr) r Paul holds a degree in Sports Science, post-graduate degrees in Sport Rehabilitation & Sport Nutrition and a PhD in Biomechanics.
He is a SENr Nutritionist and has over a decades experience working with athletes. He has written thousands of articles, blogs on all aspects of health and fitness. He is a 'hybrid' athlete, competing in both ultra-endurance events and powerlifting, recently completing a 100km trail ultra-marathon.
Instagram @theperformancestrategist
Blog ‘Hybrid Athlete’
