Training structure and planning

Understanding the elements required to maximise endurance performance is all well and good. But the key to success is knowing how to blend these components in a way that maximises performance potential, while minimising the risk of injury and burnout.

In this section, you’ll find information on exactly what this means in terms of planning and structuring your training programme.

Embracing change: improve your transitions

in Training structure and planning

John Shepherd looks at multi-event transitions, and how you can enhance them to boost your overall performance Endurance multi-sports, such as triathlon, biathlon and swim-run events require changes in locomotion between the disciplines. These changes also account for elapsed time – time that could affect the overall event result. Indeed, in triathlon, these transitions are... MORE

The heart of the matter: here’s a novel way...

in Training structure and planning

One simple way to become a better endurance athlete is to increase the amount of training you’re doing. Provided you don’t overtrain, increases in your workout load will generally produce upswings in aerobic capacity (V02max) and lactate threshold (LT), both of which will lead to heightened performances. However, if you’re going to increase your quantity... MORE

Warming up before training and competition

in Training structure and planning

Just how hot should your warm-up be? There is considerable disagreement among athletes and coaches about how intense a warm-up should be. Current thinking, however, suggests that a significant portion of the warm-up should be very intense if the ensuing workout or competition is to be carried out at a high intensity. One theory is... MORE

Triathlon swim: swim slower for faster triathlon times

in Training structure and planning

Most previous triathlon research has focused on the effect of the cycling leg on running performance but has not considered the effect that the initial triathlon swim may have on both subsequent disciplines. But new Australian research has concluded that completing the swim leg of a sprint triathlon at time trial intensity impairs subsequent cycling... MORE

Treadmill exercise: how to perform hill training

in Training structure and planning

How to set the speed and inclination of the treadmill to mimic hill training Hill training is great for athletes engaged in sports that involve running, because hill training enhances running economy, functional strength, lactate threshold, and VO2max. However, outdoor hill workouts can be problematic under windy and wet conditions – or for athletes who... MORE

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