Getting fitter is about balancing training stress with recovery. Far to many athletes believe training volume should be limited by the risk of injury and rarely consider the recovery cycles required for the body to compensate which make us stronger and fitter. The primary recovery is through sleep. Read More
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!
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
A well planned off season can be the best investment for the next season. During the lead-up to your season “A” race the chances are you have focused on aerobic endurance and threshold training to increase durability. Family time and exercise variability has probably suffered, right? Off-season regeneration is critical for sustained improvement. Read More
- Prioritising training over sleep. When training upward of 12 hours per week we need upwards of 8 hours sleep per night for adequate recovery. You can get away with less for a while but you will inevitable plateau and be vulnerable to injury and illness. If you suffer from sleep apnea our can’t sleep due to stress then a focus on solving this needs to be a focus. Some good advice can be found here.
Recently I have been banging on about recovery, sleep and not training when fatigued as the number 1 priority. I have had a number of queries on how we assess the difference between feeling tired and being fatigued. Fortunately an advanced metric (HRV) that has been available to the medical and elite athletic field is now available to the general public through smart phone apps and the latest wearable technologies (Garmin Finix3, 735xt and 920xt) Read More
Training for endurance sports can require a significant investment of time. Applying the following guidelines will ensure you get the optimum adaptations for your training investment while ensuring recovery and nutrition is balanced. Although every athlete is different and are on a different phase of the endurance journey, if applied, these guidelines will reduce waste and create focus on the adaptations that make a difference. Read More
A common pitfall for those new to endurance sports is to constantly train at, or above their intended race pace. The incorrect assumption is that to go faster we need to test that threshold constantly, practice make perfect, right? Nope, wrong.