What Now
Empowering 'What Now' with 'I Will' - Paving the Path Forward
What now is a question that usually follows some sort of ending. Be it an event or race, an injury or completion of a goal. It's a prompt, a way for you to think or share what you will be doing next.
'What now' has been at the forefront of many peoples mind in recent times thanks to the postponement and cancellations of a lot of races. Usually, you finish a race and you can simply go enter another. The question is almost answered for you. Of course when no races are on, or 'what now' is asked after an injury has occurred or you no longer feel the need to pursue your sport it becomes difficult to answer.
It doesn't need to be difficult though. Try to think of the question a little differently. Turn a 'what now' into an 'I will...'
'I will...' is a statement of confidence, and is not to be confused with I hope... or I could... To say a statement of confidence, you need to be confident you can achieve it. Saying I will win blah blah or I will beat so and so can be said, but unless you are supremely confident you can, you will feel doubt. Setting out an I will... statement needs to have 100% of your backing, no back of the mind doubts.
I will... Wake up at 5 am every day. I will... give my best to every training session I have this week. I will... Enter an event I want to do. All of these you control as they require little to no external input. If you say an I will and feel doubt, stop yourself, rethink it before you go on.
So next time you are asked or think to yourself 'what now', answer with an I will of pure confidence and watch your success rate of goals go through the roof.
By; Tom Walker, Endurance Coach
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ENGINE
Lower-intensity work this week is the base of all strong engines! Sore from hell week? You can use this to increase blood flow and recover to end the week strong.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Find a friend and partner up with today’s partner, HYROX. We have either full or half-hyprox options, and you can split the workload between you.
MOBILITY
Carrying on with our overhead mobility/stability. We will then work on opening our hips at the end of the session.
PURE STRENGTH
We have our final week of this block in Pure Strength. We will max out our strict Press and Back squat and introduce some heavy hip hinges and dumbbell bench presses as an introduction to the next training cycle.
WEIGHTLIFTING
This week, we are focused on the Squat Snatch in weightlifting. Hitting a heavy hang and low hang complex and finishing up with some heavy snatch pulls
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Monday Ride
Some threshold efforts to kick off the week! 5 X 4minutes today.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Repetition speed work this week. Come along for the newly laid sport city track to practice running FAST!
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
Some building intervals into peak power sprints. A fun session this week for power development.
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Fartlek style run into reducing tempo efforts. A great tempo run for every runner.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Saturday Ride
Our weekly long ride. Nutrition and hydration are very important during these longer rides. If you aren't confident taking turns at the front, speak to lead coach Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 6 mins blocks, off 3 min recovery. See if you can keep that feeling for all 4 rounds.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
Today we will be running 400s and 200s on the track. Fluctuating between 10km and 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals are 1kms and 500ms. The aim is to run the 500s fast, but keep that quality on the last 1KM still.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will be holding the tempo blocks for a longer duration this week. Time to make the most of the cooler weather in Dubai.
Sunday
Time: 6am
Location: Super Sports Race, Mushrif Park
Session: 5km, 10km, HM Race
Coach Steph will be with the LRC Team at the Super Sports race this weekend.
It's Hell week, and you know what that means: epic workouts that anyone can do. These will test you both physically and mentally! Keep an eye on your community WhatsApp group for workout clues!
What now is a question that usually follows some sort of ending. Be it an event or race, an injury or completion of a goal. It's a prompt, a way for you to think or share what you will be doing next.
'What now' has been at the forefront of many peoples mind in recent times thanks to the postponement and cancellations of a lot of races. Usually, you finish a race and you can simply go enter another. The question is almost answered for you. Of course when no races are on, or 'what now' is asked after an injury has occurred or you no longer feel the need to pursue your sport it becomes difficult to answer.
It doesn't need to be difficult though. Try to think of the question a little differently. Turn a 'what now' into an 'I will...'
'I will...' is a statement of confidence, and is not to be confused with I hope... or I could... To say a statement of confidence, you need to be confident you can achieve it. Saying I will win blah blah or I will beat so and so can be said, but unless you are supremely confident you can, you will feel doubt. Setting out an I will... statement needs to have 100% of your backing, no back of the mind doubts.
I will... Wake up at 5 am every day. I will... give my best to every training session I have this week. I will... Enter an event I want to do. All of these you control as they require little to no external input. If you say an I will and feel doubt, stop yourself, rethink it before you go on.
So next time you are asked or think to yourself 'what now', answer with an I will of pure confidence and watch your success rate of goals go through the roof.
By; Tom Walker, Endurance Coach
Monday Ride
Some threshold efforts to kick off the week! 5 X 4minutes today.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Repetition speed work this week. Come along for the newly laid sport city track to practice running FAST!
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
Some building intervals into peak power sprints. A fun session this week for power development.
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Fartlek style run into reducing tempo efforts. A great tempo run for every runner.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Saturday Ride
Our weekly long ride. Nutrition and hydration are very important during these longer rides. If you aren't confident taking turns at the front, speak to lead coach Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 6 mins blocks, off 3 min recovery. See if you can keep that feeling for all 4 rounds.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
Today we will be running 400s and 200s on the track. Fluctuating between 10km and 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals are 1kms and 500ms. The aim is to run the 500s fast, but keep that quality on the last 1KM still.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will be holding the tempo blocks for a longer duration this week. Time to make the most of the cooler weather in Dubai.
Sunday
Time: 6am
Location: Super Sports Race, Mushrif Park
Session: 5km, 10km, HM Race
Coach Steph will be with the LRC Team at the Super Sports race this weekend.
It's Hell week, and you know what that means: epic workouts that anyone can do. These will test you both physically and mentally! Keep an eye on your community WhatsApp group for workout clues!
ENGINE
Lower-intensity work this week is the base of all strong engines! Sore from hell week? You can use this to increase blood flow and recover to end the week strong.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Find a friend and partner up with today’s partner, HYROX. We have either full or half-hyprox options, and you can split the workload between you.
MOBILITY
Carrying on with our overhead mobility/stability. We will then work on opening our hips at the end of the session.
PURE STRENGTH
We have our final week of this block in Pure Strength. We will max out our strict Press and Back squat and introduce some heavy hip hinges and dumbbell bench presses as an introduction to the next training cycle.
WEIGHTLIFTING
This week, we are focused on the Squat Snatch in weightlifting. Hitting a heavy hang and low hang complex and finishing up with some heavy snatch pulls
What now is a question that usually follows some sort of ending. Be it an event or race, an injury or completion of a goal. It's a prompt, a way for you to think or share what you will be doing next.
'What now' has been at the forefront of many peoples mind in recent times thanks to the postponement and cancellations of a lot of races. Usually, you finish a race and you can simply go enter another. The question is almost answered for you. Of course when no races are on, or 'what now' is asked after an injury has occurred or you no longer feel the need to pursue your sport it becomes difficult to answer.
It doesn't need to be difficult though. Try to think of the question a little differently. Turn a 'what now' into an 'I will...'
'I will...' is a statement of confidence, and is not to be confused with I hope... or I could... To say a statement of confidence, you need to be confident you can achieve it. Saying I will win blah blah or I will beat so and so can be said, but unless you are supremely confident you can, you will feel doubt. Setting out an I will... statement needs to have 100% of your backing, no back of the mind doubts.
I will... Wake up at 5 am every day. I will... give my best to every training session I have this week. I will... Enter an event I want to do. All of these you control as they require little to no external input. If you say an I will and feel doubt, stop yourself, rethink it before you go on.
So next time you are asked or think to yourself 'what now', answer with an I will of pure confidence and watch your success rate of goals go through the roof.
By; Tom Walker, Endurance Coach
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 6 mins blocks, off 3 min recovery. See if you can keep that feeling for all 4 rounds.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
Today we will be running 400s and 200s on the track. Fluctuating between 10km and 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals are 1kms and 500ms. The aim is to run the 500s fast, but keep that quality on the last 1KM still.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will be holding the tempo blocks for a longer duration this week. Time to make the most of the cooler weather in Dubai.
Sunday
Time: 6am
Location: Super Sports Race, Mushrif Park
Session: 5km, 10km, HM Race
Coach Steph will be with the LRC Team at the Super Sports race this weekend.
It's Hell week, and you know what that means: epic workouts that anyone can do. These will test you both physically and mentally! Keep an eye on your community WhatsApp group for workout clues!
ENGINE
Lower-intensity work this week is the base of all strong engines! Sore from hell week? You can use this to increase blood flow and recover to end the week strong.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Find a friend and partner up with today’s partner, HYROX. We have either full or half-hyprox options, and you can split the workload between you.
MOBILITY
Carrying on with our overhead mobility/stability. We will then work on opening our hips at the end of the session.
PURE STRENGTH
We have our final week of this block in Pure Strength. We will max out our strict Press and Back squat and introduce some heavy hip hinges and dumbbell bench presses as an introduction to the next training cycle.
WEIGHTLIFTING
This week, we are focused on the Squat Snatch in weightlifting. Hitting a heavy hang and low hang complex and finishing up with some heavy snatch pulls
Monday Ride
Some threshold efforts to kick off the week! 5 X 4minutes today.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Repetition speed work this week. Come along for the newly laid sport city track to practice running FAST!
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
Some building intervals into peak power sprints. A fun session this week for power development.
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Fartlek style run into reducing tempo efforts. A great tempo run for every runner.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Saturday Ride
Our weekly long ride. Nutrition and hydration are very important during these longer rides. If you aren't confident taking turns at the front, speak to lead coach Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
What now is a question that usually follows some sort of ending. Be it an event or race, an injury or completion of a goal. It's a prompt, a way for you to think or share what you will be doing next.
'What now' has been at the forefront of many peoples mind in recent times thanks to the postponement and cancellations of a lot of races. Usually, you finish a race and you can simply go enter another. The question is almost answered for you. Of course when no races are on, or 'what now' is asked after an injury has occurred or you no longer feel the need to pursue your sport it becomes difficult to answer.
It doesn't need to be difficult though. Try to think of the question a little differently. Turn a 'what now' into an 'I will...'
'I will...' is a statement of confidence, and is not to be confused with I hope... or I could... To say a statement of confidence, you need to be confident you can achieve it. Saying I will win blah blah or I will beat so and so can be said, but unless you are supremely confident you can, you will feel doubt. Setting out an I will... statement needs to have 100% of your backing, no back of the mind doubts.
I will... Wake up at 5 am every day. I will... give my best to every training session I have this week. I will... Enter an event I want to do. All of these you control as they require little to no external input. If you say an I will and feel doubt, stop yourself, rethink it before you go on.
So next time you are asked or think to yourself 'what now', answer with an I will of pure confidence and watch your success rate of goals go through the roof.
By; Tom Walker, Endurance Coach
What now is a question that usually follows some sort of ending. Be it an event or race, an injury or completion of a goal. It's a prompt, a way for you to think or share what you will be doing next.
'What now' has been at the forefront of many peoples mind in recent times thanks to the postponement and cancellations of a lot of races. Usually, you finish a race and you can simply go enter another. The question is almost answered for you. Of course when no races are on, or 'what now' is asked after an injury has occurred or you no longer feel the need to pursue your sport it becomes difficult to answer.
It doesn't need to be difficult though. Try to think of the question a little differently. Turn a 'what now' into an 'I will...'
'I will...' is a statement of confidence, and is not to be confused with I hope... or I could... To say a statement of confidence, you need to be confident you can achieve it. Saying I will win blah blah or I will beat so and so can be said, but unless you are supremely confident you can, you will feel doubt. Setting out an I will... statement needs to have 100% of your backing, no back of the mind doubts.
I will... Wake up at 5 am every day. I will... give my best to every training session I have this week. I will... Enter an event I want to do. All of these you control as they require little to no external input. If you say an I will and feel doubt, stop yourself, rethink it before you go on.
So next time you are asked or think to yourself 'what now', answer with an I will of pure confidence and watch your success rate of goals go through the roof.
By; Tom Walker, Endurance Coach
One-Hour Workout: Revving Your Swim Engine
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