Mastering Your Training Habits – Top 10 Habits to Form or Eliminate

Posted on 25 March 2015

As we face so many various time constraints in our busy lives, how do you install specific habits to your training/racing and health It’s interesting evaluating everyone’s technique with building consistent habits.


There are plenty of good habits and bad habits with respect to endurance racing and training. Everyone used different techniques to build and overcome habits.

Recent studies by University College London have shown that an individual needs on average 36 days to form a habit. So a bit longer than the often quoted 21 days to form a habit. As I wrote in Never Say “I Wish I Had” 30 Days to Becoming Your Own Chief Goals Officer, 30 days is a good target to build a new habit.

Here are 10 Habits to Form or Eliminate that will enhance your overall training and racing experiences.

  1. Eat and drink healthfully. As basic as it sounds, if you want to feel light and have energy for your morning workouts focus on eating high nutritious and “light” calories. Consider a fast for a day or so and monitor how you feel to cleanse your system. Keep a food journal for 3 days to actually get a handle on what you are eating.
  2. Sleep goal of 6-7 hours minimally. The impact on sleep and performance is impactful.  Consider going to bet at 9:30-10:00PM every night for one week and wake up at 4AM or 5AM. Some are night owls and this might be difficult, but there is a reason Ben Franklin stated the famous quote, “Early to bed, early to rise makes a man healthy, wealthy and wise.”
  3. Schedule 5-minute meditation session to free your mind first thing in the morning.
  4. Eliminate alcohol as much as possible.
  5. Simplify your life with a basic scheduling process. It will eliminate procrastination to do that abs workout your dread or
  6. Stand during the day as much as possible if you have a desk job. Standing as we know is the new health craze.
  7. Get your racing finances in order and do a budget. Very few do it and it’s important to get a handle on what exactly an event will cost for everything.
  8. Engage more deeply in relationships and spend less time in the car.
  9. Train consistently, 30-day blocks with no missing workouts. This will have the biggest impact on your overall fitness and race performance.
  10.  Stop procrastinating and get an accountability partner or coach.

If you have questions related to training and habit forming/goals please email me at

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