Endurance Training Philosophy

De BISAWiki

Edição de 17h24min de 8 de maio de 2015

I've always been interested and fascinated with what performs and what doesn't function in relation to endurance training. I've noticed and heard many various philosophies and methods as to what works and how an endurance athlete should really train. Needless to say, several roads bring about Rome and there are devoid of a doubt several unique ways to succeed. I'd certainly say that the training culture in northern Europe is usually a bit unique possibly then what it can be in Southern or Eastern Europe. I will try and sum up what I've learned, observed and heard with regards towards the "Norwegian" technique vs. Continental Europe. Endurance training methodology in Norway consists of some crucial products:

1. As a lot as possible of your training is performed outside, year round. Irrespective of climate circumstances. We compete outdoors, so we train outdoors. We have access to some of the ideal natural instruction terrain on the planet and use it well. As a side-benefit, in case you are employed to instruction in terrible climate, you compete improved in bad climate. One of several reasons for this "obsession" with outdoor education activities is simply that most citizens from a really young age is taught the joy of getting outside, enjoying nature.

two. Cross-training. It's typically much more accepted that an endurance athlete can boost his overall performance by utilizing cross-training. In other words, a cyclist can turn into far better by running, hiking and cross country skiing. He will not necessarily only must ride his bike. This belief also enables us to train outdoors year round inside a country that might not have 100% optimal conditions for cycling inside the winter. In southern Europe the general feeling is the fact that a cyclist can only turn into much better by riding his bike. Operating or skiing is really a waste of time.

3. Long rides at medium intensity vs. shorter rides at high intensity. Traditionally, endurance training at residence has been overwhelmingly dominated by lots and plenty of long, somewhat effortless sessions and very few challenging, higher intensity sessions. In a nut-shell this would make up the yearly instruction program for cross country skiers, long distance runners and cyclists. It has grow to be extremely "hip" recently to discard these long, "easy" rides and label them as a waste of time. Some scientists have gone as far as to say that this kind of training is totally wrong. Rather, they suggest much more difficult, threshold sessions and intervals. This they say, irrespective of the fact that most productive elite endurance athletes, regardless of sport, never educated this way.

I'll defend the traditional method and here is why: For an endurance athlete, about 90-98% with the functionality is aerobic. The remaining 2-10% are anaerobic. So, within a four hour competition, as significantly as three.92 hours would be aerobic and 0.08 hours will be anaerobic. In other words, you are able to train to enhance your performance in the 3.92 hours or you can train to improve your performance in the 0.08 hours. Definitely, the possible for improvement is a lot greater in the three.92 hours which are performed aerobically. To not mention that the 0.08 hours of anaerobic performance is not that "trainable / improvable". So, in short - conventional endurance training with about 90% in the total coaching volume per year focused on aerobic capacity (extended rides with low-medium intensity) and the remaining 10% invested in intervals and tempo rides is extra helpful. The lengthy, easy-moderate intensity rides (referred to as langkjøring in Norwegian) improves specific important physical attributes: enhance incellularr mitochondria, improvement from the capillary blood vessel network and an increase in aerobic enzymes. These long rides also improves the body's ability to utilize fat as an energy, leaving the more fast-burning carbohydrate energy for the brief bursts of energy in a race.

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