Endurance Sport Coaching

Running up Toubkal (4167m)

3rd December 2019

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jon_endurance_coach

May 8

Forgot I made this clip in Iceland, inspired by @victordelerue and @samanthamatten from their Free Rider film by @jerometanon (super cool film) but also @themolarexplorer taking care of your teeth in super cold places is really important.

Most importantly the message is, on expeditions, get the small things done and done well, don’t get bogged down by the scale of your adventure, focus on the now and live day to day.

Those Over in Greenland currently are feeling this, with still approx 20 days to go, it can break your mind looking to the finish line as it will feel so far away.

Bring your gaze back to the now.

What are your tips for the mental game on expeditions?

#outdoorfitness #fitness #fitnessmotivation #workout #enduranceperformancecoaching #outdoorworkout #expeditionmindset #mountainfitness #personaltraining #training #fitfam #outdoor #motivation #fit #outdoors #healthylifestyle #gym #exercise #outdoorgym #groupfitness #cardio #functionaltraining #expeditionfitness #running #fitnessjourney #nature #yoga #sport #instafit #adventureperformancecoaching

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jon_endurance_coach

May 6

My instagram stories are always showing my morning routine, the positive habit I have in place, why ?

I guess because of my personality but more importantly because I train people to take on ultra endurance events and adventures, so leading by example is important.

I’m not just saying I get up early do yoga, core etc I actually do it. It becomes a lifestyle that keeps me on track for all my own activities as well as promoting to others how these positive habits can help with your goals.

Sometimes the process can appear repetitive, even a little boring but if it means we can play and keep pushing ourselves in what we love, then I’m all in.

I’m 47 and have been doing early mornings for 23 years now, so it’s a habit that’s truly locked in and as I mentioned at the start, personality plays apart.

What positive habit/habits have you started ?

#outdoorfitness #fitness #fitnessmotivation #workout #enduranceperformancecoaching #outdoorworkout #outdoortraining #positivehabits #personaltraining #training #fitfam #outdoor #motivation #fit #outdoors #healthylifestyle #gym #exercise #outdoorgym #groupfitness #cardio #functionaltraining #adventureperformancecoaching #running #fitnessjourney #nature #yoga #sport #instafit #habits

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jon_endurance_coach

May 4

Using RPE and Heart rate while out on the hill. (What I do)

For me when taking on a mountain route, I know that the lower section of approach is where I can put some extra effort in to make good time, I will still aim to keep this longer section at zone 2 pace (normally a fast walk with a bit of jogging)
Now if I was in pure run kit and no back pack I would be moving a lot quicker in zone 2, but mountain boots, pack and clothing all have an effect, so I refer to my heart rate to make sure I’m not pushing too hard.

2nd section is more a scramble, steeper loose terrain, I back off the pace here to allow myself to still control zone 2 and also watching footing on scree can cause an elevation in heart rate. I don’t tend to watch heart rate I judge this mostly by RPE.

Section 3 hitting the snow field, not too steep but still a transition of movement style, this lower snow section again I use RPE.

Section 4 (final section) I refer to my heart rate as much as is safe to keep looking, when conditions are poor, and temp is increasing, gradient is kicking up and outcome of a slip has a high consequence , I am really looking to keep moving quickly but smoothly, this is zone 3. I know it will be no longer than 30-40 minutes and I need to move at a good pace at this point.
The final few moves will happily hit zone 4 if it’s technically and physically challenging to exit.

Once back home I will retrospectively look at data from the route, to see how it looks compared to how it felt.

What we use to measure our efforts is a personal choice, but I would always suggest time spent using heart rate is never wasted and it will better allow you to judge your RPE, also if you are using RPE , occasionally pop a monitor on and just check, as we age, get fitter, have injuries or illness etc things will change so get some fresh data and then adapt your RPE.

Have a great weekend.

#outdoorfitness #adventureperformancecoaching #enduranceperformancecoaching #mountainfitness #adventurefitness #endurancefitness #sportsscience #sportspsychology #ultraendurance #rateofperceivedexertion #heartratetraining #mountaineering #endurance #adventure
#adventurecoaching #endurancecoaching

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jon_endurance_coach

May 3

This is totally @wildrootsguiding playground, when I get to share time with Anna or any of the @runthehighlands team out in these environments I find myself in ore, it’s always a joy to watch others move in the mountains or on trails.

The whole team at @runthehighlands bring so much passion and energy to every course they offer, for me being apart of this team is a total joy.

Why not book a week or long weekend and not only share an amazing time on the trails and in the mountains but learn from 4 individuals with so much experience and passion to boot.

#outdoorfitness #fitness #fitnessmotivation #workout #mountainrunning #outdoorworkout #outdoortraining #adventureperformancecoaching #mountainfitness #training #fitfam #outdoor #motivation #fit #outdoors #healthylifestyle #gym #exercise #outdoorgym #groupfitness #cardio #functionaltraining #trailrunning #running #fitnessjourney #nature #yoga #sport #instafit #scottishhighlands

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jon_endurance_coach

May 1

It seems to be a theme of some coaching companies to promote one method of understanding effort over another. (Talking heart rate and RPE)

As Individuals we want to try and use both to really understand how hard or easy we are working.

RPE (rate of perceived exertion) is amazing, but only if you can accurately gauge your effort. I have taken many athletes into labs and had them realise what they thought was an effort level was in fact 10-15 beats below what was happening with their heart rate (not too mention their lactate levels)

Our mind can convince us we are working harder than we really are and so we train in the wrong zone.

So use a heart rate monitor learn and cross check effort levels to gain a proper understanding of what your body is doing. Then if you like ditch the monitor, but do occasionally double check you have it right still.

It’s sometimes cool for companies to shout about one method over another, it makes them sound and look like they know something special. They don’t.

📷 wearing heart rate to record and help control effort climbing up gully.

#outdoorfitness #fitness #fitnessmotivation #workout #adventuresports #outdoorworkout #outdoortraining #endurancesports #mountainfitness #training #fitfam #outdoor #motivation #fit #outdoors #healthylifestyle #gym #exercise #outdoorgym #groupfitness #cardio #functionaltraining #enduranceperformancecoaching #running #fitnessjourney #nature #yoga #sport #instafit #adventureperformancecoaching

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