Reaching the highest level of success in the renowned sport of triathlon is the goal of millions of people around the globe. The Triathlete’s Training Bible is a well-designed guide engineered by Joe Friel that provides new and qualified triathletes a chance to achieve their target successfully. Joe is regarded as one of the most qualified and reliable coaches in the world. His ingenious triathlon training program has proven to be widely successful among countless triathletes.
The 4th edition of The Triathlete’s Training Bible consists of a comprehensive variety of new training methods. These techniques can help each athlete train in a more productive manner.
By incorporating every tiny detail into the guide, Joe has provided athletes the opportunity to train and develop in new ways. The Triathlete’s Training Bible helps triathletes plan a season efficiently, design a range of workouts, and gear up for a race day.
The 4th edition has been designed to help you build a unique triathlon training program according to your requirements. With this program, you can motivate yourself and:
1. Train in a more rewarding manner. You can adjust the volume and intensity of your workouts in the correct way
2. Remain fit for every kind of workout.
3. Increase your stamina and fitness to become a better runner and cyclist
4. Benefit from the unique methods of strength training. This will help you build muscle endurance
5. Get excellent nutrition tips for a healthier body
6. Learn new swimming movements to become a better swimmer
7. Learn how to design a good recovery plan
The Triathlete’s Training Bible is a wonderful book written by Joe Friel.
The bestselling masterpiece is, without a doubt, one of the best guides to tri training. You can reach exceptional levels of fitness and boost your strength and speed with this latest version.
Is there anything new and innovative in the fourth edition of The Triathlete’s Training Bible?
The best part about this edition is that it is not just an update to the previous versions. Joe has written this edition from scratch once again. The inventive coach realizes that sport of triathlon has changed and developed in the recent years.
As a result, the latest edition is very different to the previous installments of the book. It places a greater stress on customizing training programs according to the needs of each individual. You can learn the science behind power meter techniques that can help you become a better cyclist and runner.
Also, the fourth edition features a better strength training approach to improving muscle endurance. Joe has also provided a guide to constructing recovery plans that help diligent athletes boost their muscular recovery efficiently.
If you have set a goal to run longer distances than you currently are, then you need to build endurance running. It does not matter whether you are a beginner or a pro, you still need to have the same amount of endurance if you would love to finish a long distance race under a specific time frame. Today we are going to discuss some easy to remember tips on how to build endurance running.
1. Take More Carbs
Yes! You’ve read it right. While most people will tell you to take more proteins than carbohydrates to build your endurance in running, the solution is far from it. Endurance has a lot to do with a good supply of energy. That’s where carbohydrate come in. They help fuel all your activities.
Research has proven that upping your carbohydrates intake before treadmill running can enhance endurance and delay exhaustion. One study found that eating carbs the first 60 minutes of exercise enhances endurance capacity to a great extent.
2. Hill Training
Even if you will not be competing in any competition that has hills, including hill training is an integral part of any running program. Training to run uphill has the same leg action as sprinting, with the legs lifting high up and driving down using a lot of power. Apart from strengthening your heart, this exercise builds a lot of strength and stamina in the muscles. It will definitely be of great help to you when you run on a flat surface because the amount of efforts you will use will be much lower so you will find it way easier.
3. Save Weightlifting for The End
A well-balanced workout that includes some strength training and cardio helps to build endurance running in the long term. Studies have it that additional heavy strength training has a positive effect on the influence economy of well-trained triathletes. So when you hit the gym, start with some aerobics (spinning and running) and then proceed to strength training or weight lifting. It is important that you follow that order because weight lifting uses a lot of glycogen stored in your muscles. If you choose to do it first, you probably feel too exhausted to complete a more intense aerobic workout later.
4. Know Your Capability
Each and every person has his/her own strength and weaknesses. Running for long distances should as much as possible complement your strength but not your weaknesses. Different individuals are capable of various speeds. You will need to know yourself and find a place that is suitable for you. Running with a friend or someone with similar capability may help you, as when running together you tend not to feel as tired as when he/she is running alone.
5. Warm Up
Just as vehicles needs a little bit warming up before they can start to perform at an optimal ability, the same is with human beings body. Starting into your running without any warm up can bring some injuries to you. Some runners prefer some short and slow run as a warm up while other prefer just to walk. Anything that warms your muscles and prepares the body for the ordeal ahead is okay.
6. Go One Step Further Each Time
It can be overwhelming to think about running half a marathon while you can only run 2 or 3 miles comfortably. While it is good to keep an eye on where you want to achieve eventually, it is good always to take one more step each time you run. Run one more minute or some few more steps than you did last time. Learn to have patience with your body and yourself. Give it time to adapt to the small changes you are making. Small and manageable steps will eventually become huge leaps in creating your endurance.
A good rule of the thumb is to add 10% of what you had done the previous week.
Do not underestimate the importance of taking a rest for a day in your training plan. Take a full day off- no yoga, barre or training of any sort. Just allow your body to have a full day rest, relax, recover and be rejuvenated.
8. Be Consistent
As it is with many things in life, consistency is the key to success. Being consistent in your sport by training 4 to 6 days a week is imperative so as to maintain and build endurance. If you are training for a marathon and you want to build your endurance, train almost every day- even if you will only run some few miles.
9. Think of Endurance Not Distance
Although the key to building endurance is by running longer distances, you must also be concerned with boosting your endurance not necessarily on hitting your target. Pros always think on how they can increase their endurance so that whatever they do, they can always push themselves to the limit. Training like speed work and hill training will improve your endurance even if the distance you will cover is not that great.
10. Slow Down
When you are starting out running, keep most of your runs easy and paced. Slow it down so that you can use less effort. Most of us where we go wrong is that we push too hard where the pace is supposed to be slow and steady. If you find out that you are wiped off after every run, slow down by even 30 seconds per mile. You will be amazed on how much further you will run.
11. Select The Right Music to Keep You Going
A good music beat always gives you an extra kick. Some music even manages to make you feel invisible. According to a recently researched study, carefully selected music can increase endurance in exercise up to 15%. Another significant research shows that music can help exercise feel more positive even when you are working on high intensity. So switch to some good music to help you build endurance running.
There you have it; I believe endurance is one of the most vital aspects of any person who is preparing for a marathon, triathlon or any other long distance race. You are subjecting your body through a difficult situation for a prolonged period hoping not to give away. I hope the few tips we have outlined above will go a good way of helping you build endurance running.
The first thing individuals looking to improve their triathlon run endurance must keep in mind is the level they belong to i.e. whether they are experienced triathletes or are new to the field. Although the basic training is usually very similar both for the advanced triathletes and the beginners, there’s one significant difference. There advanced athletes need to prepare themselves for much longer runs.
The Basics of Training for Endurance
When training for endurance, you’ll come across primarily three different forms of training; they are:
Extensive endurance or EE- This type of training involves comfortable breathing and it will take a while for you to get fatigued.
Intermediate endurance or INE- Experts describe this form of endurance training as the uncomfortable comfortable type. It’s true that INE is not difficult, but it’s not easy either. In some running circle, INE is referred to as TEMPO.
Intensive endurance or IE- This one is the hardest one of the lot and cannot be categorized as comfortable.
Your training instructor will pick the suitable type for you depending on your endurance level. Training for endurance should improve your fatigue resistance and provide you with the ability to run for a longer duration at a similar pace.
Primary benefits of endurance training
Endurance training helps triathletes to try more intense speed training, which in turn increases their speed.
It allows triathletes to run at a speed very close to their best single discipline speed (the speed at which they can run when taking part in an event just as a runner).
How will you know what’s the right training intensity for you?
If you are training under a professional instructor or trainer, you will not have any confusion as the expert will guide you about the suitable training intensity. However, if you are training alone, this question is extremely pertinent.
The best way of identifying the intensity that would match your ability is calibrating yourself. You can use the electronic devices capable of telling you your speed, heart rate etc. However, make sure those toys don’t dictate your training; they should be used just for supporting your run. For ensuring that the training you are undergoing is having a positive impact on you and your ability as a triathlete, you must know what kind of feeling the training must offer. You can determine whether you are running too far or far enough only when you understand what the training should make you feel.
There are quite a few reasons why an individual’s heart rate might be misleading. However, still you must keep an eye on it. On most occasions, getting lower heart rates for the same speeds indicates that your endurance training is working for you. That’s because endurance training tends to increase the strength and size of our heart and alters the composition of our blood. The combination of increased volume of blood and a stronger, larger heart decreases the number of heartbeats an individual needs for transporting oxygen in his/her blood to the muscles for a specific speed. However, it must be noted that you will not see the heart rate for a particular speed decreases every week; it’s a change that would take several months to occur.
About Types of Endurance Training
Extensive endurance- As mentioned above, this is the triathlon endurance training of lowest intensity. EE training sessions take place at a controlled, comfortable pace. As an EE training session continues, you will be feeling the same physically, but your legs will start feeling less fresh after a while. Then, as more time will pass, your legs will become a little fatigued. Tiring of legs is actually a sign indicating that you have started challenging your EE capacity. Every individual, irrespective of his or her endurance level, will reach this stage. Your level of endurance would decide the time you’ll take for reaching the stage. If you are a beginner, you will be reaching the point in just 15-20 minutes. Individuals, who are better trained, on the other hand, might need 45 minutes or even more than that for reaching the point.
Intermediate endurance- This uncomfortable comfortable training type involves noticeably more frequent and deeper breathing; continuing conversations during these sessions is not a very easy job. The duration of an INE training session would depend on the triathlete’s training status. Usually for beginners, the duration remains around 20 minutes and for more experienced triathletes the duration can be as high as 90 minutes.
INE training sessions will require you to maintain a consistent intensity as this form of training is meant for improving both your cardiovascular and muscular endurance. Triathletes undergoing this form of endurance training need to keep a both their cardiovascular and muscular systems under a steady load. Easing off or relaxing before starting again would allow the two systems a moment to recover. Ideally, you shouldn’t pick a route filled with steep ups and downs, road crossing, poor surfaces, etc. for INE training sessions. If you end up doing so, you will find it difficult to finish the session successfully.
This training type would make you a better performer when it comes to running fast on downhills. This is one quality that rarely gets the focus it deserves. A large number of triathletes don’t have the leg control and speed required for running downhill effectively. By developing suitable leg control and speed for running downhill, you will be able to achieve impressive time gains.
Intensive endurance- We have already mentioned that intensive endurance training sessions are only about difficulties. If you are a beginner and not yet trained, you will be able to sustain this training for a maximum of 20 minutes. Even the most well training triathletes cannot sustain it for more than 45 minutes (of course there are exceptions).
IE would not allow you to talk and will require you to breathe on ragged edge (it would essentially be deep breathing). The experience would not be a happy one and you will never want to continue with this training type for a long period of time. That’s primarily because the muscle damage and soreness caused by IE training don’t subside easily.
We would never recommend IE training to the beginners. Expert triathletes interested in experiencing the difficulty can take part in road races of 5 to 10 km for getting the best IE sessions.
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Endurance training workouts are probably the best way for athletes to maintain the contraction quality of their muscles. Do you love running, cycling, swimming or doing any other endurance exercises? How long can you run or swim without getting tired? Endurance training workouts make your body capable of enduring intense activities without getting tired so fast. Well-trained endurance athletes can withstand intense running or training as their mitochondria can break down nutrients into ATP 2.5 times faster than in normal healthy people. The endurance workouts are more focused on the aerobic exercises and not anaerobic exercises.
You can engage in different aerobic exercises to suit different sports of just keep fit. The duration, frequency, and intensity of the workouts can vary from one person to another leading to different physiological adaptation by the body. There are several benefits when you engage yourself in endurance training workouts. The American Heart Association (AHA) recommends regular exercises to counter conditions like obesity, high blood pressure, poor cholesterol levels, stroke and heart attack. In a study done by AHA, nearly 40% of people over 55 participate in endurance workouts. Are you among the 55% that doesn’t work out at all? AHA goes to note that over 65% of the obese adults are so because they do not engage in any endurance training workouts.
The statistics go on and on showing the importance of engaging in some form of high endurance training workouts. In a study done by the National Center for Health and Statistics, about one out of three people who have visited the hospital have been recommended to engage in an exercise program. The study further shows adults in the mid-forties and above are more likely to be recommended into a training program than those below forty. More research has proven that physical activities reduce the risk of most of the aging diseases. Endurance training prevents bone loss while increasing muscle mass and strength. A study done by the Center for Disease Control and Prevention (CDC) shows that there is a high percentage of inactive people than active. The CDC reports show that heart diseases are the number one cause of death. Every year 800,000 Americans suffer from a heart attack with over 470,000 experiencing their second or third heart attack.
Endurance training programs are very crucial a must do if you want to remain fit and live a healthy life. So, what can you do to start living healthy and avoid diseases that are caused by being inactive? We are going to cover some very few basic endurance exercises you can engage in to keep fit. Running, swimming, and cycling are probably the most common endurance training workouts you can do with ease.
Easy to do endurance training workouts
You need to have a timetable on how you will exercise in the different endurance workouts. For the purpose of our article, we can do the following workouts from Monday to Saturday.
Monday: Long slow distance training
This is a type of exercise typical of a long distance runner and one you can easily try out if you have enough free time. In the long distance running, an athlete should be able to run for at least 30 minutes to 2 hours.
The test for this workout is when you can engage in a continuous conversation after running without being too winded. The workout is a great one and will improve your thermoregulatory and cardiovascular functions.
Tuesday: Pace Training
This is where you need to run for 20-30 minutes without reducing the pace. The purpose of this workout is to improve energy production in your body. The workout requires you to keep a steady faster pace for at least 2o minutes without stopping.
If you want to progress further, increase the distance or duration of running instead of increasing the pace.
Wednesday: Interval training
Interval training workouts or better known as the high-intensity interval training is where you engage in high energy exercises for short periods while taking breaks in between. Short bursts of 2-3 minutes and breaks of 3 minutes should improve your cardio.
The rests of 2-3 minutes should be in the form of light jogging or walking to help you recover. These exercises are good and work your muscles well improving your cardiovascular functions.
Thursday: Repetition training
Repetition training demands more energy than the high-intensity interval training. Here, you are required to perform high-intensity exercises with rests of 1 second in between. The exercises are usually repeated after the breaks. These are the type of exercises professional athletes use for the final lap when they need their energies at the peak.
Repetition training will help improve your running speed while helping you build a tolerance to lactic acid. The single session per week for this exercise is fine as it requires high energies to perform.
Friday: Fartlek training
Fartlek endurance training is where you involve the above exercises on a single day. It is a great way to add the much-needed pace to a slow, monotonous running. You are allowed to do any form of running whether slow or fast for a specific duration.
The training you decide to engage in your Fartlek will depend on with your purpose for the endurance training. Are you doing it for a sport or just keeping fit?
Saturday: Race day
Saturday will be a good day to try your endurance levels by trying to complete a race. It is even better if you can engage yourself in a charity marathon and try to compete with the best. There are several race events across the country during the weekends you can register and run. Are you able to complete the race? If yes, how long did you take? Were you able to make to the end without getting tired very fast?
Remember the race should be about you finishing and not winning or coming out among the best. Were you able to endure energy loss?
You don’t have to wait for the doctor to recommend a training workout for you to start training. Start today with light exercises to get the body fit before engaging in the routine above. You will be able to build leg muscles; you will be better placed to absorb any impact when running without putting too much pressure on your joints.
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Endurance training is a key component of many athletic activities as well as highly demanding occupations. High levels of endurance will prove valuable to any athlete regardless of sport specialization due to its importance in the performance of high volume work. Specifically, endurance refers to the length of time that an individual can perform work at a given intensity. The amount of time allowed to perform this work varies within each individual but is mainly governed by fatigue. By sustaining the willpower to overcome fatigue, this will lead to adaptation of the stimulus and, inherently, improved endurance.
What Is Endurance Training
Interval training involves repetitive bouts of high intensity mixed with low intensity training. This type of training will allow you to work at higher intensities for longer then normally feasible during continuous high intensity exercise. It is very effective and plays an important role in any sport or activity that includes high intensity components.
To begin, start with a work to rest ratio of 1:5. So, say you want to increase your stamina in running, after you have warmed up, run for 1 minute and then walk for 5 minutes. Continue on this path until you have completed the cycle 10 times. Once you are able to finish 10 sets of this ratio with relative ease, change the ratio to 1:4, then 1:3, and 1:2. Finally, a work to rest ratio of 1:1 is your ultimate goal for maximizing endurance potentials. At this point, you can then increase your interval time to 3-5 minutes per cycle. The more you challenge yourself in the work intervals, the more training adaptations you will induce, and the better your endurance will become. This is an excellent means of increasing endurance in high intensity activities by continuously increasing the amount of stimulus on the body.
Aging is the one thing that every individual has to go through at one point of their life. No one can stay young, because the Fountain of Youth has yet to be discovered (even though Captain Jack Sparrow did find it and destroyed it) and our bodies are composed of cellular materials which degrade as one ages.
It is a common characteristic to see people having wrinkles, fine lines around the eyes and skin sagging around the arms and the thighs. As one ages, the muscles lose their ability to repair and rebuild themselves quickly as they used to.
According to research, aging contributes to poor muscle endurance and recovery. To stay in shape, it is important to exercise. This is because longer periods of atrophy are known to be more challenging when it comes to overcoming them. As an individual, you need to know that older muscles do not respond well to sudden bouts of exercises so you have to take steps to build endurance.
Below are 3 exercises that help to build muscle endurance for the elderly.
To perform this exercise, start by lying flat on your back with your legs bent around the knees and the feet on the floor. You can place an exercise mat on the floor to provide support when you lie down. Proceed by placing your hands around the ears and make sure your elbows and shoulder joints are aligned when making movement.
Curl your upper body slowly towards the ceiling until your rib cage is off the floor. The reason for this is to allow your body to form a large “C” shape as your chest will be brought closer to your knees. Remember to keep your lower back on the floor in order to increase endurance.
Repeat the exercises two to three times in a set of 15 to 20 reps.
The pelvic area is most affected when one ages and with this exercise, you can be able to build muscle endurance. To perform the exercise, lie on your back and have your legs bent while your feet are flat on the floor.
Pull your belly button inward (toward your spine) until you are able to experience tightness around the abdominal muscles. Shift your pelvis upwards until your lower back experiences a slight pressure as it acts as a pivot for your upper body.
Remember, your butt should not lift of the floor. Once you have done this, lower your pelvis back to the floor. The exercise helps to work on the lower part of the abdominal muscles finally strengthening them.
Remember the twist dance back in the early sixties which you performed while on your feet with your girlfriend/soon-to-be wife; now you will have to invoke the similar moves but when sitting and with your shoulders. You need to have an arm-less chair for this exercise. Sit with your back straight, your hands and elbows at the center part of the torso. Twist your shoulder to the right and the left but not your arms. Repeat two sets of 15 repetitions.
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