Training Journals by Tim LaVallee Any elite or world-class athlete will tell you that it is absolutely essential to keep a training journal or training log, if you want to make the most of your training experience. Keeping detailed records, reminds the athlete of what he did during training on a certain day, week, or month, and allows him to know what has worked best over time. The primary advantage of keeping a training journal or log comes from the comparisons that are made by logging and tracking the day-to-day workouts, diet, attitude, and rest patterns. A journal allows the athlete to chart the peaks and valleys of training performance. He may think that he would never forget a particular event or training session, but it happens. Who can remember the exact workout, the day, or week that prepared the racer to reach a peak performance? The training journal is also a great place to record the results of competitive events. Jot down the date and name of the event, your
outcome, and the names of those you competed against and their finishes. With this information you can compare your accomplishments from event to event, and from year to year. The journal becomes a record of your progress. I once worked with an Austrian fellow named Werner Margrieter, a former Olympian. One night during a discussion on the topic of training journals, he excused himself and returned to show me his training diaries for the years leading up to his first Olympics. The attention to detail recorded in his training diary was impressive. He showed me, that by looking back at his recorded entries, he was able to adjust his training, as needed. He knew exactly why he had been so successful. One additional note, Werner eventually became the head coach for the Austrians, and ultimately directed the entire Austrian Ski Federation. Your Personal Record Because each athlete s training needs are different, the information recorded in a journal is totally up to the individual. Your training journal should be just that - yours. It can be as simple as a spiral notebook where you record your thoughts, and training or a more formal binder with pages you have created to record your training, etc. I have seen journals or logs where some athletes have included pictures of their favorite racers and motivational quotes that spur them on to reaching their goals. It s yours so do with it what you like as long as the key information is recorded. Sports physiologists, athletic trainers, and coaches, as well as former Olympic medalists agree that there are several areas any serious athlete would want to include in a training journal. (See sample Training Log)
Daily Workouts For each day of training note the time of day, and a description of the workout session. Specify what you did for training and how you felt before, during, and after the session. Also note, the intensity during each workout session and the number of sessions that day. Record the number and length of rest intervals during each session. Also record whether you are recovering from illness or injury. Compare early morning workouts with afternoon sessions to see if the time of day influences how well you train and how you feel. Over time, you ll come to know exactly how many training runs it takes to get the cobwebs out, and to ski your fastest runs. Sleep Patterns Note the ease of falling asleep the night before a training session, as well as a race day. How well and how long did you sleep? Jot down changes and disturbances in sleep patterns, as well as the total hours of sleep. Occasionally, the lack of sleep along with a high resting heart rate can be an indicator of over training. (See sample Daily Review)
Injuries Rate your recovery from an injury in your journal. This can be used as a reference for future injuries. Describe the type of treatment applied to each kind of injury. How long did it take for a complete recovery? Did rehabilitation require complete rest or was moderate exercise encouraged? The journal will also help to track the cause of injuries. For example, if a knee problem develops for no apparent reason, a journal will allow you to look back over your activities for previous days for clues of the cause. Recovering from any illness; such as, a cold or the flu should be noted in the journal. Frequent or reoccurring illnesses may indicate a low resistance to germs and infections which may be the result of stress and/or overtraining. Supplementary Training All supplementary training should be recorded and monitored. If you are weight training for greater muscular strength, note the exercises, load, sets, and repetitions. When running or cycling is part of your training program, record the distance and time (speed) for each workout. Occasionally, do something for fun, like play basketball, and record the activity, how long you played, and the intensity level of the game. Common Journal Pitfalls When you maintain a regular training journal, a common pitfall is to record too much information. Be aware of becoming bogged down with trivia. Retain only the information that is important to your training program. Keep the training log simple. Be loyal to jotting down a few important details, so that you do not tire of the process.
Looking Back... Occasionally, reflect upon the past weeks, months, and even years. You do not need to recall a specific difficulty, but once you are through a challenging training period, flip back through those pages in your journal to remind yourself of just how hard you have worked. Keep a journal: It will improve your athletic performance over the long haul. Make time and be loyal to a training journal. Learn from it.