Keeping a training diary

"...I had outstanding splits and unbelievable horsepower on the flats. Went up everything like it wasn't there. This is the feeling of power. ...''


That was a sample from a race report I wrote in my training diary from Sunday Oct. 29, 2006, detailing a third-place finish in an Expert class state series race at Alafia River State Park.
When I read it, it brings me right back to that race and how great I felt. Sure, reliving good memories is a fun advantage to writing down race details in a training diary. But the most important advantage to keeping a training diary is to chronicle what's working and what isn't in training.
As the saying goes, "Those who don't learn from history are doomed to repeat it.''

A diary is your history. And you can learn from it.

It doesn't have to be well-written, witty or shared with anyone. But it needs details.

"...1 1/2 HRs at Markham. Forgettable outing. This place punched me in the mouth again. Could only do 2 laps. Hot as hell and I didn't handle the conditions very well. ...''

That depressing entry was from Wednesday Aug. 27, 2008. And if I was paying attention, I would've realized this was another warning sign among many that I was doing too much and needed more rest.

Entries should include date, type of ride, where you rode, weather conditions, ride time, mileage, hours of sleep that night and anything else of interest. Details, details, details.

Your training diary can be written in any composition-type notebook. I favor the 9 1/2x6-inch variety. With 108 pages (216 if using both sides), you should have plenty of space to pour out your thoughts.

The following is a complete entry from May 20, 2009.
"2 1/2 HRs M2 Cruise Intervals/E2 Endurance Ride. Did 4x6 intervals and kicked ass. Avg. 225 watts over the 4 ints. Couldn't ride at Markham; did next best thing. 8 HRs sleep, 135 avg. watts. 41.7 miles, 138 bpm, 92 rpms, 16.8 mph.''
Keeping a training diary can help you spot good and bad trends and can allow you to make important changes. However, as I noted above, you need to frequently re-read entries so you can see when you're veering off course.
Like a power meter, heart-rate monitor and hiring a coach, keeping a training diary is another important tool that can help you achieve your endurance sport's goals.