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Run

Do the work that counts – Endurance training in a nutshell

By | Cycle, Endurance, Run, Swim, Triathlon | No Comments

Training is the investment of time to improve results.

There are four basic components in endurance training:

  • Aerobic training – 80% to 85% of training time in Zone 1 and lower Zone 2 (MAF)
  • Force Development – 5% of training time (Maximal Strength – Zone 5+)
  • Durability training – 10% to 15% of training time (Zone 3 – 4)
  • Technique – Integrated into training and active recovery
  • Recovery – Active recovery + 7.5 hours+ sleep average per night.

Any training session should be targeting these adaptations. The only session that have benefits if you have muscular fatigue are durability and active recovery.

Know what your session is targeting and stick to the plan. If you can’t nail it, go home and use the recovery time, don’t dig a hole!

#DOTHETRAINING #MAKEITCOUNT

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Training intensity distribution for IRONMAN and Marathons

By | Endurance, Run, Triathlon | No Comments

As an endurance coach one of my key messages is to slow down training to speed up on race day. Many don’t appreciate just how much aerobic volume is needed and emulate elite training pace rather than elite training heart rate.

Many athletes who join my program are surprised how slow I ask them to train for much of their training hours. The reason is that without a critical volume of aerobic training your heart rate over pace will not have enough head room to sustain race pace effort for the duration of a race. Read More