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What’s Your Training ‘Minimum Viable Product’?

by | Oct 4, 2024 | Mindset

On the podcast this week, we talked about three important topics: Handling training during a stressful life situation (whether it’s chronic work/life overload or a more acute thing like a death in the family), strength training for masters athletes and starting to run as a masters cyclist. All three have one thread in common: Asking the question of ‘What is the minimum viable option?’

Companies use minimum viable products to get into the market rapidly, and I think athletes can definitely use this same construct—especially when it comes to starting a new routine, but even in situations like the ‘stressful moment in life.’ Here’s how:

Going Back to Basics During Stressful Life ‘Stuff’

You’re already over-scheduled or dealing with a lot of complex emotions, so do you really have time for that five hour ride or the emotional bandwidth to get in that interval workout? Probably not. But what’s the minimum movement that you can do that will make you feel more like yourself? Maybe it’s 30 seconds of planking or a quick set of squats, just to get the blood flowing and release some endorphins. Maybe it’s a walk with your spouse instead of the ride because otherwise, you won’t have time to connect. Maybe you don’t have time or energy to do anything fitness-y, but you can at least check in on your nutrition or your sleep or your hydration. Figure out what the least time- or energy-consuming option that will leave you feeling a little better is, and act on it.

Cut Down on New Gear Needyness

My dad is a gear-hound, therefore, I am a gear-hound. If I want to start a new hobby, I need the stuff. If I want to start a new habit, I need the stuff. BUT DO I REALLY? Absolutely not. Want to start strength training? Bodyweight exercises. Using a gallon jug of water for overhead presses. You don’t need XYZ weight to start your routine, just get started. Bodyweight is the minimum viable option here. The same applies to running. For 99% of us, we can start running in whatever sneakers we have around the house (with the exception of Vans or Converse, if that’s all you have, go buy a cheap pair of running shoes.) You don’t need carbon plates to get started.

How Short Can You Go? / Is Less More?

When it comes to picking up a new habit like strength or yoga in the morning, or running in general, think about what the minimum viable option is and begin there. That means running a kilometer instead of a 10k. It means a 30 second plank first thing in the morning rather than decided to go from nothing to a 20 minute routine. We often start these epic new routines/habits only to drop them after a day or two because we went too damn hard or long. Build up slowly, but start with something so ludicrously easy you can’t help but to do it.

Minimum Viable Goal Setting

Finally, use this to determine your C goal: The minimum viable goal that you can achieve in order to feel like you got the goal. The A goal is often time- or placement-oriented, and the B goal tends to be a softer version of that. But the C goal should be the minimum viable option: What will make you feel good about your goal? Is it having nailed the workouts leading up to it, sticking to your training schedule? Is it showing up to the start line feeling as prepared as possible? The goal should still be something you have to work for, but it should be something that’s within your control. This means that even a goal like “finishing the race” isn’t a good option, because you can’t control that. You can control how well you’re following your training plan leading up to it, or your pre-race nutrition or your in-race fueling, though. (Unsure how to set these goals? Book a consult with us and we can talk it out!)

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