Appropriate training methods Endurance performance training developing basic endurance within intensity zone 1 Endurance performance training Endhrance uninterrupted Trainijg long, slow distance methods and fartlek. The intensity trzining a repeated leg is most often at the competition pace lavel but it can also be submaximal speed or also slightly faster for a given distance. No data shared with third parties Learn more about how developers declare sharing. Endurance Performance Training Shaggy Owl S.

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Drink more if you plan on working out a significant amount, such as endurance sports. Many endurance athletes will start their workout with a quick jog or light pedal on the bike.

But, the body needs more than that to properly prepare for a tough road race or hard training run. Instead, perform various dynamic stretches and body weight drills such as: squats, lunges, push-ups, jumping jacks and dynamic planks. Studies have shown that by performing a proper dynamic warm-up , you improve mobility , reduce the risk of injury and stimulate the nervous system to improve movement.

Just buying a workout shoe you found on the sale rack at your local sporting goods store is not always the best option. You need to find a shoe that fits your foot correctly and that is right for your respective endurance sport.

Instead, find a store that has someone who can help you get set up with the right shoe. Depending on your training level, you may need anything from a minimalist shoe to a stability shoe. In order to optimize performance, make sure the shoe fits you.

This is far from the truth. It is common for endurance athletes to dump their strength workouts in order to get all of their endurance training.

But, studies have shown that when endurance athletes include strength training in their workout programs, they see increased energy, speed, and less injury. Make sure to perform three strength training workouts each week, for about 30 to 40 minutes, while you train for your respective endurance sport.

Have a well balanced diet is a critical component for any successful endurance athlete. Many athletes increase their carbohydrate intake to replace all of the glycogen they are burning up, but forget to bump up their protein intake.

Just like strength athletes, such as bodybuilders , endurance athletes are breaking down a significant amount of muscle tissue. Make sure to consume 1 gram of protein per pound of body weight, to ensure you have enough amino acids protein broken downing the body to rebuild.

Your main protein source should come from lean meats such as beef, turkey, chicken, eggs, and Greek yogurt. Your body has three energy systems ATP-PC, glycolysis and oxidative. You can simply think of this as short, medium, and long distance training. In order to properly prepare for endurance sports, you need to train all three to be well-rounded.

Interval training is the the perfect compliment to your long runs or bike rides. Research has shown that performing regular bouts of interval training about 2 to 3 times a week , can improve your VO2 max improved oxygen utilization uptake and reduce the risk of overuse injuries, by helping keep overall training volume down.

Instead, make sure you map out a detailed 8- to week training program and track your progress. When training for an endurance sport, you demand a lot of your body. You put a great amount of stress on your body from the increased workload.

This causes added oxidative stress within the body, which in turn, causes increased free radicals to cascade through your system, reducing the bodies ability to recover. Colorful fruits and vegetables such as blueberries, raspberries, beets, broccoli, and spinach contain high amounts of anti-oxidants that help rid the body of free radicals.

SEE ALSO: 7 Healthy Fruit and Vegetable Juice Recipes. The more you train, the more energy you will need. Prompting a bad workout day, the chance of fainting, or worse a trip to the hospital. By refueling your body with carbohydrates , you replace your depleted glycogen stores.

Make sure to consume 2 to 3 grams of carbohydrates per pound of body weight. Choose high quality sources such as oatmeal, sweet potatoes, beans, fruit, and vegetables. If your immunue system is compromised from training hard, it could sideline you from your training regimen. This is where supplementation becomes key.

Ingredients that include Selenium, Vitamins A, C, E, B, and Coenzyme Q10 prove helpful. This variety of nutrients helps provide the body with critical antioxidant defense and cellular protection mechanisms.

Create new and massively sculpted set of pipes now with these easy to use armday hacks. Is all calf training the same, no matter the sport? Not quite, says trai expert Tasha Whelan. These PTs explain how to maintain healthy hammies. Why do not elite athletes want to get involved in scientific experiments?

Elite athletes have a lot at stake when it comes to their training. Many of them are professional athletes, meaning that they make their living from competing.

The fact is that the outcome of an experiment is not clear from the beginning. So, if athletes agree to take part in an experiment that changes their method of training, they have no idea what the experimental training method will do to their level of performance.

Maybe the new method will not change their performance, maybe it will improve performance, but maybe it will actually decrease performance. So there is always a risk for the athlete. Also, for scientific experiments to be valid, they need to be standardized and controlled in many ways, meaning that athletes in an experiment might have to change their diets or daily activities, and they might not want to do that, because it could interfere with their training.

This becomes more difficult the longer the training experiment lasts. To overcome these problems, instead of real experiments, so-called retrospective studies are often done to understand the best possible method of training.

In these retrospective studies, scientists just keep track of how the best athletes are training, without telling them how they should train. Based on certain measurements like for instance heart rate, the exercise intensity can be split up into different zones.

In this article, we will focus on a three-zone model, where we call low-intensity Zone 1 , medium intensity Zone 2 , and high-intensity Zone 3.

There are a few important things to know about using these three zones to describe endurance training:. When training in Zone 1, an athlete can exercise for hours maybe up to 24 h ; however, in Zone 3, the athlete would probably get tired after 15—30 min.

That means that people usually spend the most time training in Zone 1 Figure 1. The amount of time spent in each zone depends on the type of exercise being performed. For instance, a person could cycle for 5 h in Zone 1, but running for the same amount of time would be difficult, because running is harder on the body than cycling.

It is complicated to report training, because there are lots of different methods for measuring how long or how hard athletes train. The different methods of measurement can lead to substantially different results. All of the methods have strengths and weaknesses.

One of the most common methods is to figure out the percentage of time spent in each intensity zone, based on heart rate values—the heart rate time-in-zone approach.

One problem with this method is that the high-intensity zone Zone 3 is often documented too short. This is based on that the heart does not adapt so quickly to changes in the exercise intensity for instance, when making a high-intensity Zone 3 run, it often takes 1 min or longer that the heart rate gets so high that it fits to Zone 3.

Another common method is called the session goal approach. This approach is based on the main goal of the training session and its intensity zone—irrespective of warm-up, cool-down, or breaks in between intervals. So, if the athletes main goal for the workout is a Zone 2 interval training e.

This, even though the time in Zone 1 would be about 40 min being the double of Zone 2 duration. This can become difficult to figure out, though. For example, if an athlete does a 2-h Zone 1 training, including 7× 30 s full-speed sprints every 10 min Zone 3 , is the entire session Zone 1 or Zone 3 or a mix?

These different methods are shown in Figure 2. To explain the training methods athletes use, we use the term training intensity distribution TID , which means how an athlete distributes their training across the three intensity zones. Several TIDs are commonly used by athletes and have been studied by scientists.

Using the three-zone intensity model we have described, the following TID patterns are possible Figure 3. There is a lot of variation in the number of hours per year that endurance athletes train and the way they train.

Scientists have found that these athletes train up to times per year, in about 8—14 workouts a week. This means more than one workout a day on some days! There is also a lot of variation in the way endurance athletes space out their training over the course of the year.

But, there seems to be a pattern across the training season, from a focus on high-volume, low-intensity training HVLIT during the preparation phase the 5—6 months training period at the start of the training year , toward a pyramidal TID during the pre-competition period the 1—2 months before the first competitions start , and a polarized TID during the competition phase the 3—5 months where the main competitions take place Figure 4.

The monthly frequency of Zone 3 sessions high intensity increases from preparation phase to the pre-competition phase and remains unchanged throughout the competition period, while the amount of Zone 1 decreases. However, in almost every study, the polarized group achieved the greatest improvements.

The majority of the experimental studies looked at the training behaviors of recreational or amateur athletes. However, in one of our recent studies on well-trained endurance athletes, we also found that the polarized TID resulted in the greatest improvements in endurance performance, followed by high-intensity training HIT , while a HVLIT or Threshold TID was not effective [ 3 ].

One explanation of why a polarized TID works best as a training method could have to do with the way the body gets energy during the single training workouts. In general, the body can produce energy from either carbohydrates or fats. These numbers can be used to calculate how much energy is used in total and how much is spent with respect to energy from fat or carbohydrates with different types of TIDs.

For instance, when a polarized TID is used, an athlete can train longer and spend more time in Zone 3 with about the same total energy needed but substantially lower use of carbohydrates when compared with a TID with lot of Zone 2 training e. Another suggestion as to why a polarized TID works best is that the steady switch between Zones 1 and 3 keeps the athletes from getting bored.

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