12 Mar Endurance Training: Training for Endurance Sports, Adventures and Life Pt I
For ease of work we want to be as powerful and as enduring as possible, but at the lightest weight possible…. we don’t want to be lugging excessive Kg’s up hills or along trails.
Let’s start with the Aerobic/Cardio Vascular end of the story:
The body will head towards Glycolysis first as it is easy and fast but in reality not as efficient for our purposes. If the body runs out of Glycogen… our performance nose dives, commonly called “bonking” wobbly legs, disorientated unable to maintain any form of momentum. So if we can train the body overtime to rely more on aerobic lipolysis we can tap into fat stores whilst making a minimal dent in the 2000 calories of Glycogen that we have stored in the liver meaning we can use that glycogen for emergencies … whether that be a real emergency (think back a couple of thousand years… getting out of way of a sabre toothed tiger …. or a modern emergency a hard 1 hour finish to a race).
So during base phase training your goal is say on a 1 hour run, in a fasted state to see how far you can run with your heart rate STRICTLY remaining below but as close to 75% as possible.
At Joe’s Basecamp Gym we use fasted state training for the majority of our Base Phase training, remember we are looking to improve the systems we use. So it may take some adjustments to get used too…. no more refuelling. If we refuel from external sources we are defeating the object of what we are trying to achieve. There may be a dip in performance at the start… stick with it, done properly and over time you are looking at a really big game changer.
(NB please note you must still stay well hydrated and your electrolytes in balance – don’t confuse pure electrolytes with fuel, I will also be going into Hydration, Electrolytes, Hypotonic and Isotonic drinks on another day)
In his research “Effects of High-Intensity Intermittent Training on Endurance Performance” Christian Finn whilst analysing research undertaken comes to the conclusion that whilst HIT and HIIT training may have an effect, it must be periodised into a program to be effective and at an elite level is only introduced after several months of Zone 1 work
Joe Bonington (c) 2016
1 Initial consult
1 Skype Movement assessment
On line assessment
2 Skype calls
6 week tailored program
Strength, Flexibility, CV – Aerobic and Energy System Training
Nutrition plan + Coaching
Strength, Flexibility, CV Aerobic and Energy System Training
Nutrition plan + Coaching