Living the Fit Life.pdf

A Personal Handbook:

Living The Fit Life

Integrating fitness, life and work in the 21st Century

and other important things...

by Patrick McCrann

www.patrickjohnmccrann.com

Layout by Light Image Studio

Important: If you have access to a printer, please PRINT this

report. You ll get a lot more out of it if you re not reading it from a

monitor. Take a few minutes to sit down in a quiet space and really

absorb what's here. This is a start; but you'll want to make notes,

edit and adapt what's here to create your own personal Fit Life.

Note that the web links included will only work in the computer ver-

sion; but I still recommend you have a printed copy.

Living the Fit Life

The Fit Life Table of Contents

0: Welcome, About You, Our Mission (go)

* The Mission of Endurance Lifestyle Design

* Why Design A Fit Life?

* About Me

1: Planning from the Ground Up (go)

* Endurance Planning Is Broken

* The Problem of Periodization

* A Bulletproof Three-Step Planning Process

* Your Task: Re-think Your Annual Plan

2: Focus on Fun & Challenging Activities (go)

* Planning to Race

* Identifying Your Cool Factor

* Adding Events to Your "Real" Season

* Re-Thinking Post-Race

* Your Task: Find Three Fun & Challenging Events for your Season

3: Create A Basic Training Week (go)

* Planning Is Sexy; Execution Is Progress

* Basic Week = Basic Unit of Time

* Managing Event Requirements & Your Life

* Integrate, Don't BalanceSpecial Case Scenarios

* Your Task: Outline your Basic Week

4: Integrated Nutrition & Recovery Plans (go)

* Nutrition

o Eating for Performance

o What Are "Poor" Food Choices?

o Basic Guidance

o Tricks, Tweaks and an Eating Holiday

* Recovery

o Planning to Fail...Unspectacularly

o Learning To Listen

o The RAP Sheet

* Your Tasks

5: Well-Organized External Commitments (go)

* The Personal Sphere: Go online, start outsourcing, build "focus" periods.

* The Professional Sphere: Avoid email, stop meeting madness, "create" don't just do.

6: Further Reading (go)

"A journey of a thousand miles begins with a single step."

-- Lao-tzu"

“Our life is frittered away by detail ... simplify, simplify.”

-- Henry David Thoreau

0: Welcome, About You, Our Mission Together

You have officially taken the first step toward becoming a much improved endurance athlete --

feel better yet? You know as well as I do that it's not that simple. Despite constant marketing

messages and stories to the contrary, personal experience shows that the best results come

after periods of hard work and focus.

As an endurance athlete, you have likely organized almost everything you do in such a way that

you can actively participate to your fullest. You need to exercise frequently, to eat properly, to

manage your sleep, to balance recovery, and choose the right equipment. There are so many

different areas where you can focus on improvement and find opportunities for growth and

development that we all, at some point, become consumed by it.

Stories of mega training hours and the pro lifestyle seem alluring on the surface, but reality is

much harsher. The message is clear: there is no easy way.

But there is a better way.

The Mission of Endurance Lifestyle Design

That super double top-secret protocol that the pros and elite age groupers take advantage of

isn’t the latest carbon widget or special coach – although those things can’t hurt. The single

unifying factor across all these individuals is far simpler: the relentless pursuit of physical excel-

lence through incredible discipline, consistent training, and exhausting all avenues of learning.

The contents of this handbook are designed to help you transform your life at a macro-level.

Tweaking workouts, buying gear, picking races...these are all minute changes that may or may

not address the root cause of what's holding you back from achieving your potential. Besides,

those decisions are highly individual and are best left in your hands.

Our goal in these pages is to go one better than the lopsided lifestyles of the phenomenally fit

and fast: We aim to provide you with a framework for improving key elements of your endur-

ance lifestyle.

Why Design A Fit Life?

Sure it’s sexier to start with a race and a challenging training plan, plotting century rides and

marathon greatness weeks and months ahead of schedule. Before you know it, you are plotting

September's workouts...in January!

Your life and schedule will change so many times between now and September that your initial

plan will probably have to be rethought several times...and you'll still only be able to fit in certain

training regardless because of your other commitments.

That's where Endurance Lifestyle Design comes in.

Instead of getting lost in the details and ineffective dream-lining exercises, we can focus

on aligning the big picture elements of your endurance goals and daily life. This inte-

grated "lifestyle" approach creates conditions where you can exercise consistently and

effectively without taking away from your other priorities.

A Personal Handbook: Living The Fit Life

page 3

What's The Catch?

I have to be honest here at the outset: this will not be easy, and it's not for everyone. We're going

to try and cram a lifetime of "lessons learned" into a few pages. Not to mention a heavy-handed

dose of the perspective that this is all just a game -- there are other things in our life that are

simply more important than the sports we play.

The lessons and basic framework below are the result of over eight years of coaching triathletes,

runners, adventure racers, and more. It's been tested, re-thought, overhauled and more...and it

continues to help athletes looking for a better way than just doing "more."

Consider this your first step in the Endurance Lifestyle Design process. You'll more than likely

need to take a few tries at constructing something that works for you, so be sure to save this

handbook!

About Me

In writing this guide I am by no means claiming that I have all the answers. In fact I have made

all of the typical mistakes (some more than once!) that I will cover in these pages. You can learn

more about me and my personal athletic journey here. Depending on the year and my focus, I

could be raising money for charity through some crazy event, training for the Boston Marathon

or trying to qualify for my fourth trip to Ironman Hawaii -- all while working from home and stay-

ing one step ahead of my two little girls.

I wish you the best on your journey and hope you stay in touch via my blog or Twitter so I can

follow your progress and learn from you!

All the best,

Patrick

A Personal Handbook: Living The Fit Life

page 4

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