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.
in Training structure and planning
Andrew Hamilton presents some of the latest findings from the world of sport performance science MORE
in Training structure and planning
Article at a glance: When planning a cycling training program, a common mistake made by cyclists is to be over zealous during the October to December period. Coach Joe Beer uses a simple zone training system based on heart rates to approximate three zones of effort and reward for cycling: Zone 1 (Z1) – this... MORE
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
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
in Training structure and planning
In professional sport, coaches are under intense pressure to perform. Coaches have a tendency to tackle poor performance by increasing training load(1), which may actually exacerbate the problem rather than solving it. Underperformance can be caused by a number of factors, including injury, fatigue, loss of confidence or motivation, relationship problems (within or outside the... MORE
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
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
in Training structure and planning
Should you follow your schedule… or instead follow your heart? You have your crucial workout – the one designed to have the greatest positive impact on your fitness – scheduled for tomorrow, but are you really certain that you should carry it out? If you have recovered well from your previous training sessions and your... MORE
in Training structure and planning
The truth behind how intense an athlete should train before reaping the rewards If you push your heart rate above 90% of max during workouts, or cycle along at close to 40k race speed, or swim 200-metre intervals all-out, or run at faster than your 10k pace, you can be quite confident that the training... MORE
in Training structure and planning
Running efficiency training ideas Ever since the marathon boom of the early 1980’s, high-mileage training has been the accepted paradigm among middle and long distance coaches. But according to Bruce Tulloh, cutting back the miles and concentrating on quality is not only more time-efficient, it can also produce superior results for all but very elite... MORE
