Written by: Alwyn Cosgrove
Posted: Wednesday, 10 September 2008
The biggest mistake endurance athletes make in their training
program is falling into the trap that their sport is about who can go
the longest. It's not. It's STILL about who can go the fastest. They
give medals for the first athlete to cross the 5K / 10K / marathon /
ultra marathon finish line - not the athlete who crosses it and can
keep on going. There's a reason it's 26 miles and 385 yards. There's an
END point. And whoever gets there the fastest will be the winner.
Traditional endurance training programs reflect that fallacy. They are based around a lot of mileage to increase your endurance.
As a sports scientist - let me break this down. Endurance in my field -
is the ability to maintain a constant sub maximal output - to maintain
a lower percentage of your max output. In other words - your ability to
run/bike/swim slower than you are able to, for longer periods of time.
So if your ability to run fast (at maximal speed) merits a
hypothetical 'score' of 100 units - you may be able to run a 10K race
at 70% of this or 70 units.
Typical endurance training involves you running at this 70% for long
periods of time, hoping that somehow - when it comes to race day -
you'll be able to run at 75%! This will never happen. If you can run a
six minute mile - and you train for 12 weeks running 3-4 miles at a
time, at 6min mile pace - what do you predict you'll run on race day?
That's correct - a six minute mile. You've trained for 12 weeks and
produce the same speed you were capable of before you trained.
(Real world example: I was hired to conduct the strength training
portion of a program for some of the LA Sheriff's department as they
prepared for the annual law enforcement Baker to Vegas relay run. I was
given a copy of their running regime, written by a TOP name in the
endurance training field and was actually very disappointed in what I
saw. First off the volume in my opinion was excessive - with the team
running 7 days per week. But more surprising was the QUALITY of those
sessions. There was one fartlek workout per week for speed, and one
hill workout to develop strength, and therefore speed. The other FIVE
workouts were all listed as 'slow pace', 'easy pace' and 'moderate
pace'. I asked one of the runners for his personal best mile pace for
the five mile section he was running. He was running a 5:30. After
reviewing his training log, we established that with all this volume -
he was averaging a 7 min mile pace in training. His goal? To run a 5:15
pace. How on earth are you going to run a 5:15 in competition, when
your average pace in training is a 7 min mile? Where is the speed going
to come from if you don't train for it? Needless to say we revamped the
training program and he was successful in reaching his goal.)
Here's the modern system - if you can maintain 70% of your max pace
- if I raised that max pace to 120, even without any direct endurance
training, that 70% would now be 84 'units'. So because you built more
"power" in your running engine - we automatically increase your
capacity to run long at a sub maximal pace.
(Example: Max speed: 6 min mile. Running a seven minute mile is
cruising - you are working way below your limit. But if your max speed
was a 5 min mile - then running a six and a half minute mile would be
even easier than the first example.)
So if we accept that endurance is all about maintaining a lower
percentage of your max output - then increasing that max output is the
key to increasing your endurance.
Modern "endurance" training should begin with high intensity work - not slow low intensity work.
Still not a believer - consider the following:
One recent study, which is soon to be published in the US, concluded
that 10-km running performance could be predicted from a combination of
300m time trial performance and plyometric leap distance; both of which
have explosive power as a determining aspect.
Hmmm. The ability to predict an "endurance" time based upon a speed
and power component. Interesting. Another study done by researchers in
Finland several years ago showed that 5-km run time could be
significantly improved by supplementing run training with explosive
power and speed sessions.
TRAINING ROUTINES
With the above philosophy in mind, there are several high intensity methods that we can use to train for ANY endurance activity.
This month we are focusing on the triathlon. Triathlons used to be
primarily aimed at retired swimmers or runners. But now - triathlon has
come into its own - it's an Olympic sport and has its own subculture
and training methods.
Here's our "dummies guide" to triathlon training:
1. You must get technical preparation for the swim event. Running
and cycling are probably easier for you in that you know what to do.
The swim event will require some more work.
2. At some point - you need to train at least two modes on the same
day. The hardest part of a triathlon for many is getting off the bike
with your legs DEAD and having to run. You need to train for this
unique sensation.
3. There is no need to do the full distance in training
PHYSIOLOGICALLY. We prepare the body to handle the full distance, and
based on science, we know that it is possible. However for
PSYCHOLOGICAL reasons - a lot of athletes like to 'know' they have the
conditioning to do the entire distance and like to schedule a practice
'event' prior. There is no harm in this, but psychologically on race
day you'll be a wreck anyway, so in our opinion it offers little
benefit in the real world.
All distances and modes in the below examples can be adjusted. Feel free to substitute swimming for running etc.
Diminishing Rest Interval Method
Here's the premise: Split the distance you are running / biking up into
three - four periods (so if you are running three miles, we'll use a
mile).
Run that first distance (one mile) as hard as possible. Rest for at
least 50% of the time it took you to run the mile (we are looking for
almost full recovery). Repeat for two more sets (until you've covered
the full distance).
Perform twice a week. Each week - reduce the rest interval by 30
seconds. So by week four, you've cut two minutes of your rest time.
Here's the concept: You can run a six minute mile. But when you do
three miles you average 21 mins or a 7 min mile. If we prepared you by
running only 3 miles - we only reinforce that slower speed. So running
three miles trains you to run at the slower speed.
With this method - we work on the quality, the speed of your run. We
maintain a much higher speed, and a much more intense workout, and
develop the endurance by cutting back on the rest period - as opposed
to slowing down the pace.
Sprint Repeats
Select a 60m area - straight as possible. Starting at one end -
sprint maximally to the 60m mark - should take under 10 seconds. Turn
and jog back, taking approximately 20 seconds. Perform a total of 4
circuits to complete one set (this is approx 2 minutes). A session
should be as follows: three sets with a one minute rest between each (9
minutes); rest for two minutes and repeat for a total of a 20 minute
workout. This is not for the faint hearted.
Obviously this workout can be performed over a longer distance -
just maintain the ratio between work and rest periods, and understand
the concept. We are trying to develop our ability to go long, by
increasing our capacity to go hard. Going at 70% of 100mph is still
faster than 80% of 70mph.
About the author: For the past sixteen years Alwyn Cosgrove has been
committed to achieving excellence in the field of fitness training and
athletic preparation. Specializing in performance enhancement, Alwyn
has helped countless individuals and athletes reach their goals through
sound scientific training.
Alwyn is also recognized and certified by the National Academy of
Sports Medicine, the American College of Sports Medicine, the British
Association of Sports And Exercise Sciences, Kingsports International
Australia, the Society for Weight Training Injury Specialists, USA
Weightlifting and the Chek Insitute of Corrective High Performance
Exercise Kinesiology. Visit Alwyns site at www.alwyngosgrove.com.
Its time to change the mindset. The opportunities to train outdoors will be limited over the next few months. This month we address fitness from two perspectives — Setting sport specific goals and using a fitness ball to stay in shape. In addition, you'll find the Metro Detroit Ski Council Ski Guide inside, filled with a ski club directory, a bunch of trips to try and information on skiing safely. 
