I I

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CONTENTS FCRE'

Foreword
vr
Preface

It is very
a'j. needs of
and has e

furure.
I Understanding Your Training 2 The
^^^- m
D-
2 The Principles of Training IO
preparing
3 RecoveryTraining Intensities and Heart Rates )7 ^-^^+i^^l
yr 4L Lr! 4r
4 Training Subphases 4B subject bt
5 lYanipulation of Training Principles 65 \Iost ir
6 Fundamentals that Aid Training and Performance t00
'irough t:
-he coach
l3l The Co
PART TWO Taking lt to the Next Level .:.. ,

l[:'--tnman.

t32
,- endura
7 How to Write Your Own Programme
B Analysing Your Training 164
Frank W
9 Preparing for Race Day t67
?!esidenl
|0 The Coach t77
-i:rhor. i
I I The Environment Altitude, Heat, Cold and Travel tB0

12 Sports Nutrition, Race Rehydration and Refuelling t95

PART THREE Specific Sample Programmes 209

13 Triathlon Trainrng Programmes 274

l4 Duathlon Training Programmes 246

l5 lYulti-sportTraining Programmes 752

l6 Rowing and KayakingTraining Programmes 260
17 Road CyclingTraining Programmes 764
I B Mountain Bil<ing Training Programmes
776
19 Distance Running Training Programmes 280

Appendix 792
Bibliography )94
Recommended Reading 296
INCCX
297

UN DERSTAN DI NG YCU R TRAI N I NG
Understand, save time,
maximlse returns
Healthy or sick, rich or poor, famous or anony-
mous, we are all Time's obedient servants; each
of us is obliged to admit that there are only so
many hours in the day. Yet how many of us
value time in the same way that we value
money? Or diamonds? Or gold? Time is
money, they say. But it's not. It's far more valu-
able, especially to an endurance athlete. Many
hours of training have to be fitted in around
education, work, family and the daily chores
that make up a life. It is absolutely crucial, there-
fore, that training is as efficient as possible, with
little or no wastage of time and/or effort.
For instance, ask yourself this question: is all
my training and effort giving me the best
possible result in terms of fun, health and racing
performance? I believe few athletes can
honestly answer that question with an emphatic
Yes! To avoid the twin demons of wasted time
and wasted effor| it is necessary to design a
training programme that is specific to your
needs (competitive or otherwise). But before
you do this you must know where you are
going. What are your goals for the year? How
are you going to achieve them? \A4rat was the
aim of last month's training? Did you achieve
it? What training have you got planned for
tomorrow? \Afhy? Until you can answer these
questions, and many more like them, it is
unlikely you will achieve the success vou
deserve from your efforts.
2
Maf
The key to realising your racing potential is
understanding your training. In New Zealand
we have a phrase, A1l the gears and no ideas'.
Too many athletes could put this on their grave-
stone; much better to live under the banner
'Knowledge is power', for once you understand
how to train effectively, not only will you
improve, but you will also enjoy yourself far
more in the process. The most common miscon-
ception held by endurance athletes is that more
is better. Too often this translates to 'garbage
in, garbage out'. Generally, most endurance
athletes need to train less - but more efficiently.
For example, planning and analysing your
training for ten minutes a week may be far more
effective than doing another two hours of hard
work. It's certainly more fun!
Thought should also be given to technique
and equipment. Improvements in both these
areas may yield far better results than simply
doing more miles 'in the wrong position on
the wrong bike'. A good example of this
approach is the overweight athlete on an ultra-
lightweight racing bike with aero helmet, disk
wheels and a bad back, which forces him/her
to ride in an upright positionl A structured
programme would not only bring better results
and prevent injuries, but it might save the
athlete several thousand pounds in equipment.
Basi,
Of course, good equipment can help you get
the best out of yourself, and might even make 'Sci
training more enjoyable, but it's not the crucial
factor. Efficient use of time and resources.
that's the key.
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3N]NIWI ENOA DNIC NVISI]C N.]
__-
CO|'IPLFTE GU DE TO ENDURANCE TRA N NG
in your physical condition. You must also be
able to adapt to different types of racing and
racing conditions. A good training programme
and athlete are flexible.
7 Adaptability
Training volumes and intensities must be
increased gradually. Only then will your body
adapt to the increasing demands being placed
upon it. Adaptation cannot be rushedl
B Maintenance
During the off-season you should try to main-
tain some of the gains you made during the last
competitive season. Do this by following an
easy, low-intensity programme. Make it fun.
I Listen to your body
Always listen to your body before, and during,
training. A programme designed in advance
cannot take into account the way you feel on
any' particular day. Some days you will be too
tired to do the workout on your programme.
On those days ignore the programme and take
it easy. You are not a machine!
1O Quality vs quantity
The correct type of training, at the right inten-
sitv, for the right duration, will bring better
results than simply doing high mileage for the
sake of it. Don't get sucked in by the 'more is
better' school of training. Think before you
train.
11 Goal setting
Set achievable, realistic goals based on where
vou are at right now. These goals should cover
the next few weeks (short-term goals), the next
twelve months (intermediate goals) and your
entire sporting career (long-term goals). [f you
don't achieve a goal, don't get despondent. Sit
down and see if you can learn something about
your preparation, your racing tactics or your
goal-setting strategy. Good athletes don't have
good days and bad days, they have good days
and learning days.
'12 Tnainability
taining improvements do not occur consis-
tently over time. There will be periods when
you improve a lot, and there will be times when
you don't seem to be making any progress at
all. Improvements tend to be greatest early on
in a training programme. The cumulative
fatigue that results from high mileage can make
you feel like you are on a performance plateau
during high mileage phases. The answer? Hang
in there and be patientl
13 Wanming up, wanming down
Tiy to warm up before every workout, espe-
cially before speedwork or other high-intensity
sessions. This will reduce the risk of iniurv and j ies: :
improve the quality of the workout. Wr.ro-
downs will help flush out by-products in the
muscles. This promotes faster recovery and
means you will be better prepared for your next
workout.
14 Technique
A good technique will make you a better
athlete. Take the time to refine your technique.
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sNINIVE1 I'O ?NICNVLSI]CN'
THE COI"IPLETE GUIDE TO ENDUMNCE TRA N NG

Ten variables that can influence

your sporting development
I Talent (doing a spor-t that suits your physical
@Event Preparation time
(weeks)
F r;",.'€

and mental make-up)

2 Coaching lronman triathlon t6 20
3 Log book use, analysis and refinement of l4ountain bike t2
training (very important)
- / -'-- ' fri:lhlon
f)lvmnir/snrint _ .'_ - t)
4 Technique (skill acquisition)
5 Training specificity Cycle race 60 l00l<m t2
6 Training lrequency Cycle race | 6O+km, tour t6-70
7 Commitment and mental aoproach to the
Rowing t7
sport
B Knowledge and experience in training and Marathon t6 20
racing I Okm race I2
9 Having a training programme that suits you
Yultrsport 17 )0
l0 Equipment (generally one of the least impor tant)

Why base, speed, peak?

Length of training build-up
Many athletes, both elite and novice, believe it
only takes a few weeks to get fully fit for a race.
Unfortunately, it is not that easy if you want to
perform to your potential (and we usually do).
If base training - the foundation of your fitness
- is not done adequately, then the quality of
your speedwork and racing will suffer accord-
ingly. Having said that, starting specific training
too soon can also pose a few problems, mainly
to do with boredom and loss of enthusiasm.
Don't get too keen too soon. Many athletes who
do huge mileages during winter never make it
to the startline come summer. In this respect.
training is just like good comedy - timing is
everythingl
Assuming you already have a reasonable
level of conditioning, Thble 1.1 gives some
approximate guidelines on how long it will take
you to prepare (base, speedwork, taper) for a
number of different events. Speedwork gener-
ally starts four to eight weeks before the race.
Figure 1.1 shows the performance pyramids of
two athletes. The training history of the athlete
on the left (competitor l) is less than that of the
athlete on the right (competitor 2). This results
in competitor 1 achieving a lower peak perform-
ance than competitor 2.
There is a logical and natural progression in
training for a sport. The heig'ht of an athlete's
performance pyramid is largely determined by
his/her training history for a specific sport. The
greater that historl, the greater the base
(training preparation). This is because an ex-
perienced athlete is better able to cope with
larger base training volumes (they've done it all
before) than the novice athlete. For an athlete,
a big base provides a better tolerance to
training, a faster recovery from training and the
ability to handle more speedwork. All these
factors add up to a potentially higher peak in
performance, although other factors such as
talent, specificity of training and so on can
greatl,v influence just how well an athlete
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DN NIVI-L ENO f N IC NVISI]CN'
THE COIYPLETE GUIDE TO ENDUMNCE TRALN NG
aerobic metabolism. In other words, this system
is used when you are exercising without
oxygen, for example in sprinting.
The anaerobic akrctic system is used during very
high-intensity exercise (maximum effort for under
ten to 20 seconds) and supplies immediate energ"y.
It does not require oxygen to function (anaerobic)
and no lactic acid is produced (alactic).
The anaerobic lactic system does not require
oxygen to function (anaerobic). It does, however,
produce lactic acid as a major by-product of
energy production (lactic). The anaerobic lactic
system is used in moderately intense activity
lasting between ten seconds and two to three
minutes. It is used when oxygen is in short supply
or when there is a complete lack of oxygen.
The aerobic system
The aerobic energy system takes in, transports
and uses oxygen. It requires the presence of
oxygen to function. It is the main source of
energy for events lasting longer than three to
four minutes. The aerobic energy system is used
for moderate intensity exercise and is devel-
oped and maintained through cardiovascular
exercise, such as cycling, running, swimming,
kayaking and rowing. Cardiovascular exercise
stimulates the cardiovascular svstem (heart and
blood vessels) and is, quite simply, any exer-
cise that increases heart rate. It is also called
cardio-respiratory exercise because it improves
the ability of the heart and lungs to deliver
oxygen to the working muscles.
The distance vs duration
debate
Many athletes and coaches preach duration
rather than distance when quantifying training.
The reasoning behind this is that by training
for duration rather than distance. vou can avoid F anr-l
having to push yourself over a specific distance ila
when you are tired. You simply train more
slowly when tired, and still complete your
workout. This may help prevent injury and
overtraining.
There is, however, an argument for the use
of distance. After all, if you are going to race
over a specific distance, you have to cover it
no matter how long it takes - no excuses! For
this reason, particularly when training for
longer races, it is sometimes better to use
distance for your training.
I believe that both duration and distance
should be used, for this provides more infor-
mation (but don't become one of those 'ctazies'
who have to beat their previous time over the
distance every timel). For example, when you
do a workout over a set distance, don't look at
your stopwatch. At alll Afterwards, however,
total time or lap times can be compared against
distance. You can then evaluate your workout
and condition by considering the following:
. if you complete the distance in the usual time
at the usual heart rate, things are good;
. if you complete the distance in a faster time
at the same or a lower heart rate, things are
even better - you are getting fitter;
. if you complete the distance in a faster time
but at a higher heart rate, you are exercising
too hard;
. if you complete the distance in a slower time
at the same heart rate or a higher heart rate,
you are too tired.
By combining distance and duration you can
gain a lot more information on training than
you can by just exercising to a set distance or
duration. The question should not be whether
to use distance or duration to quantify your
training, but what is the most effective way to
train. The answer then becomes simple: a
combination of distance and duration is best.
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srql 'uors"f,f,o IerJos e saruotraq osl? ;u.-:-- acer o1 8ur,
suortreraprsuoo letcads lue ;o ar?/,{? no,{ aleur
os no.( qlr,lt spual4 a>le1 puv 'salnor Su:-- -
pue luaruaFpnf aced a,l.o,rdru1 'ra1aq suoqlpuoJ asn aql roJ
plo etu€s aql 01 3ur1c4s u€r{tr raqler s: -
aslnoc aql alpu"q oJ no^ dlaq mrv\ asrnoJ aqJ
-ua^pe ag 'suorssas Sururerl Surlrcxa ueli '"-'---
uo Fururerl iur les u€r ruopaloq se lep ,ftarla pue &n[ur
-nltred uosees-JJo aLl] pu" {Jo^ JSeq ;t--
ssrnor eql uo ur"4 }(uop ]ng 'os op 'uo Jf,eJ IIr,^^ rnof a1a1d
no.,( asrnol eql uo ur€4 u?J nol;1 'slueuruorll '',{ aJoru ur€rl
-ua pu€ saqrsualur 'suorlrpuor arer Surlelnuns suorlrpuoc aceJ burlelnul ls aluelsrp f,u
ilels pFor{s no.{ aseqd paads aql Fulrnq pue seJnluenpe Jol Furuue c pro^e u"l
DNINIVII INO DNIC NVISI]CN'
THE PRINCIPLES CF TRAINING
Tiaining should be simple to understand and
enjoyable to do. If it is both these things, then
you are well on the way to success. Indeed,
training should be looked on as a personal
adventure that is fun, challenging and rewarding.
Perhaps above all else, training should let you
look through 'the window of your potential' and
see that the only limits you have are those you
place on yourself.
Goal setting
Before you start planning your programme in
more detail, you need to work out exactly what
you want to achieve. Goal setting is one of the
most effective training principles around. In a
book by Mark McCormack titled Wat They
Don't Teach You In Haruard Business School, he
quoted a study conducted between 1979 and
19Bg on graduates of Harvard's MBA
programme. In 1979, the graduates were asked
a simple question: 'Have you set clear written
goals for the future and made plans to accom-
plish them?' Only 3 per cent of the graduates
had written goals and plans, 13 per cent had
goals but had not written them down and 84
per cent had no specific goals at all. A decade
later, the researchers interviewed the members
of that class again. They found that:
. the 13 per cent who had goals but not in
writing were earning on average twice as
much as the 84 per cent who had no goals
at all;
t0
' the 3 per cent with clear written goals were
earning on average ten times as much as the
other 97 per cent altogether.
The only discernable difference was the fact
that the 3 per cent had goals, had put them into
writing and had made plans to accomplish their
goals. The same principle works in the world
of sport - high performance requires three
steps:
1 Setting your goals.
2 Working out how to achieve your goals.
3 Planning.
1 Setting youn goals
The first step is to set your goals. These are
important as they give you targets to aim for.
Having goals also means you can start to move
towards them: if you have a goal to work to,
you are moving in a positive, predetermined,
controlled direction. Goals power you up and
set you off towards high performance.
2 Wonking out how to achieve
youn goals
Having a goal only means that you have a target
to aim for. The next step is working out how to
achieve that goal. Most athletes struggle with this
step or miss it out; they can tell you what their
goal is, but rvhen you ask them how they are
going to get there, you are met with silence.
However, this step is crucial if you are to succeed.
tl
spuolas 0I -{1tcar:oc stf,aJJe 1epr1 a8pnf 'peaJJns ot
lqgrJ al{l uI trno las 'a.tordrur 01 .4 oq lnoq" s€epl tul^\s aql ur 'af,ualrs qlt
spuof,as 0t
Jo lsl e s,l1 '.{1rTear € olul yeo8 e Suru;n1 ro; 1aa3 s,uos;ad lq8u uo 1ag are daql t
poqlaru e lsnl s(ll 'alualf,s le>lf,oJ lou s.ll 'leql
pa^?s arull a^nralqo rlaq] ]"r{-\\
u"ql pel€Jrldruoe erour ou s,l1 'leo8 rno,,( o1 srql qlr,lr a1.s
1aS o1 parrnbar sdals eql aas lpealc uec no.{ os :sa{elsrtu asaql .Su4carroo .,(q a,tes
ol oq tno
areld auo ur seapl poo8 rnol 1e Su41nd;o le,,r,t ppor nol aurrl qJnru al€lnf,lef, uaql nor ^
^\oq 1a3.ie1 e a re
e sr ueld e >luql 1 'ra,ta.uo11 'a1.(s rno.{ duere
l"ql s1"lep Sururerl Jo suos II€ pue saler 1r"el{ 'lqFr'rdn
a111 s8urql paleeqdruoc lnoq" s.]I leql ',{lryq Suruun; uo eJ"rluacuoc ol peau osle I I a^alu
-IXeu ou sr erer{l 1"q1 ol a^eq no.\ lEql '1j€ls aql le unr eql olul xelat ol ,,fu} o1 paau 1 '
"4\olloJ 'unJ
raded 3o acard e sr ueld {ulql aldoad Jo tol V aq1 uI seull ralleq unr ol paau I r,
" 'aJl
ALULUEJ6OJd 'lllcauor sqrullf, ;a,ta,od aql qtuul l,uplp I :
'dnlas a>pq .,(tu 1e >lool ol -rto *" an.
v"" a{- "-
6urute;l JnoA 6uruue;6 g 'paurru:ata
paau I os 'a4q aql uo aros llq e 1oB lceq ltr{ ; (nt vtt.t
'uorlrsu"rl ur "r .l-" rr^ o'
JJo
aAoLLI Ol tri
'rea.{ alog.rt e ro; lrnslam ftu I
1oo1 I ^!oq a,rordtur ol papaau 'JOJ rLrr€ Ol
lno>lro^ lra.ta roy s1ql p1p no.,{;r e^alqt" plnoJ 'straJJa lepq aqt pa€pnisrru 1- aJl? asar{I
no,,( 1eq.ta. aur8erur - luel "rad gg1 lq lnoryo.tr 'IIIII\S
-
rnol ;o sseualrlreJJe aql asearf,ul ol alq" eq aql ul leal s.uosred lqFp aql uo 1a3 1,uprp 1
1{31ur no;1 'Sururer1 cr;rcads-uou Jo srnoq ssal :elelr{lEul E .:
-lunoJ no-{ a,res IF^ pu€ '1ro;;a pue eruq rnol;o
aldtuexa u€ se lsrl Sur.ttoylo; arl] a4?1 s(la-I
lno erour 1aF o1 nol .tto11e ilp\ slqJ 'lno>lro.t,r 'Sururer1 uerus roJ slseq letu. -- 'spo8 :
ql€a roJ sa,t4oafqo Suruterl realc qllu nol -€punJ aril sl leo8 aql Sur,tarqce roJ por{t;'--
apr,ro-rd IIp\ lsq aril se ',suolssas Surure;1 aroru .
aql dn €ur11as :1utod srql al€lsJano 01 eru :
op ro repr"r{ ul"rl II,I os 'ra1se; salnuiru 6 oS alqrssodrul sl u 'eq III.{\ saurof,lno aql la-I€:-
ol lue^\ 1, 'Surles ,{1durs u€ql a^Ilf,aJJa aJoru arll (ere sa,tqeafqo pue syeoF rnol rarealc ;-'- eaJql selir
qlnru sr srqJ 'os Surop go le.lt alarcuot pu€ 'op o] paau no.( 1eq.u lllcexa aulJap III^\ ri :, plro^ . arll
cr;rcads ',{sea ',rea1l e aleq no,{ 'ralseg salnulur laql qslldu
uos€os ge puads nol Surure:1Jo rnoq a^qtnp,. - -
Z aJ.er ro uorssas Sururerl lxau rnol aleyduoe olur ueqt l
rno.{;r :op ol paau no.,( leq,u .{pea1c
lsou eqr aq lllm s1q1 iaull palsem sE lr aql s€
o1 sr leoS --' 1J3J
1,uo0 'lsll rno^ allclluoc ol rnoq ue ls"al l€
nol s,,ra.oqs
le.u srql ur ueld rnol lno 3u41ag -rnol a,trg '8uro8 daal 1nq '1s-rr3 1e IFTIJJIp :, -
pug .,(eu no1 'lno asaql 8urlrr.n 1re1s pue ,r; .. -
(spuores/selnunuZol eql s" qln
solnurlu 6) spuoeas LZI-17,I:pal€s arup I31oJ, ;o acard " qll^\ u-u.op 1lS 'acr,tpe pooS no.i - -' ara,u sleoF
u"f, oq^ pu€ ,\\Ou>I 01 paau no^ l"q^ . lno ..*,
sJes 0t tq8gdn ung eurl lsrlJ eql roJ pods ,u,au e uo Sur4reqlu- . l
spuoras 9I lJ1?ls aql l" no.,( gr ro arull nol lsoc ]eql ssau>lea.A{ Jo ::-
unr aql olul x"ler o1 ,{r; pue sal€ls1u rnol Surl;rluapr lq 1relg 'a-,'c'.- -' -.
spuof,as 06 seull ralsq unH ppoc nol eraq.4\ sea"re lq8qq8lq pue i--. ,
spuocas gI-0I .{pcarror squITJ ,raa.rod qu{C pue Suruterl r11oQ u1 Sutop are no.{ ]EL- .
-
selnurru 6-I dnlas a4rq ,,(u 1e >1oo1 >lool 01 paau nol 'pea1su1 '(rapr"I{ ulerr I-
spuolas I woqlsueJl uI (oroJaq ueql e8eapu arorrr op 11,1, Suries ''- -
JJo llnsle^ 3ur1e1 a,rordul ur?ql alanuol aJoru aq 01 spaau ueld rr.
DNtNlVlr ro sl-ldllNlld llr
THE COIYPLETE GUIDE TO ENDURANCE IR,A N NG
order and in the right quantities. Remember,
goals are meaningless without some supporting
process and plan underneath.
In summary, if you set goals, you generally
move more rapidly and specifically in the direc-
tion of your goal. If you set up a supporting
process by defining a list of objectives or steps
that will lead to the accomplishment of the goal,
you've defined all the things you need to do to
achieve the goal. If you then put these objec-
tives down on paper so that everything you
need to do has a day it needs to be done on,
is in the right order with the right quantities,
and you can clearly see how you will achieve
the goal, you have a training programme. Set
this up and it will really make a difference. In
three simple steps you will transform a goal into
a reality (or at least more of a reality) and you
will be one of the 3 oer cent.
Understand what you are
training for
Before you start planning your training, you
need to fully understand the event in which you
are going to compete. \A4rat you think you are
training for and what you are actually training
for may well differ, which can create big prob-
lems. If your perception of the event is in-
accurate, your training for the event will be
inaccurate and therefore your performance will
be far lower for your effort.
Before you embark on your training journey
towards your event, make sure you understand
fully the nature of the event. Find a coach, talk
to experienced people who have been there
before, read about the event, watch documen-
taries on it:, do whatever you can to understand
how the event works. Before you can even
begin to think about your training you need to
t2
ask yourself what the event is really about. This
doesn't mean the obvious. for examole 'a
triathlon is a swim, a bike and a run' -- that's
not what a triathlon is about.
For example, the limiting factor in most long-
distance events is often your muscles, not your
cardiovascular system. In a marathon it's your
legs that tire first, not your lungs. You are not
gasping for breath at the end of an Ironrrran,
but your legs are very fatigued.
Endunance on strength
endunance?
The most important thing to work out is
whether you will be competing in an endurance
or a strength endurance event. This will change
the way you train for the event and will affect
your success on the day: if it is an endurance
event, most of your training will be long and
easy, but if it is a strength endurance event,
most of your training will be long and strong.
Below are some key points for specific events.
Inonman
. Ironman is a warm-up swim, a warm-up bike
and a running race.
. 50 per cent of your effort goes into the swim
and bike, and 50 per cent ofyour effort goes
into the run on the day.
. Constant pace wins the race.
' Correct hydration and nutrition strategies are
vital.
Manathon
' A marathon is a warm-up 30km run and a
12km running race.
. The first 30km are about your physiology,
while the last 12km are about vour willoower.
. Start at the effort you can finish'with;
even/negative splitting is vital (sea page 00).
€l
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'aLuuerS0ld
Jo asn€Jaq Sunluup o8ro; o1 peplJap 'punore
Sururerl e 8ur-rnp srolJeJ oarr{tr esaql ur sa8uegc qsrlcle .{ueur os qllm alerp,{qer 01 raploq sll Jo ./^^ -e-.I
luu druu
aql sale4snlll T'G arn8rg 'dn-plnq uI a}"l 1no alroq ral"^ rreril Suq1a8 1e pacuauadxaur iqlpt qsl
,,fta,1. plun ErJauaq Iear aql aas ].uo-^/t no,'( 'aseq ara.,r laql esn€taq u^toP I{f,unq aq1 SurSuuq :a,rtodp-,r
ur Sururerl preq rnol 1e alrdsap leql su€aru peqs"rf, ,,(peau laqa 's8al rraql uI drue:r 'lFolors iq
srql '(ra1e1 srql lnoqe erour - salclcosaru go pua 01 palrels pu" sI{1 roJ paule4 l,Ipeq AaIil pue
eql le $laa,4,\ uorlesueduror 8ur-rnp aar8ap rassal iloJJe snonuquoJ e u€I{tr raqler se5rns Jo salras € € pue urLr
e o1 pue) porrad radel aql Surrnp as€arlur Jo sr qounq e ur Surprr 1erp puelsrapun l(uplp oslE
aler lead slr 1e sr pue lyprder eroru a,tordtur laql ',dn.v'a1q, .,{1eug pue pr€q ool Pa>lro-^ PUE
o1 sur8aq alueurroJJad 'ryo,l,tpaads Surrnq luo{ aql 01 1uo./v1. pue luarledurl ool ara'r,t lau:
'aseaJrur lenper8 erour ? seq pue etull Jo tuaql q1r.4\ dn lq8nec qrunq xeu aql ueql\ are sar€ate
porrad ra8uol JoJ r ol suleurar 1nq '.{1rsua1ut 's8a1 rraql uror; qlSua4s aq1 Su4eunuqa ly.uo-.
"
o1uraped relrlurs e ur sesean"t lraJJe (pueq raggru, eql peruauadxa osle pu" sT[:-
"r"nTlllX1X"O
pu" srarrroJ aql roJ r{Junq aqtr q {ceq r€J o,- - sao8 goga
pue asearJur ftrsualur Jo setunlo1 'ryo,ttpaads osle ere,l,t,{aqa 'qcunq aq} qlp\ lels 1,up1noc -i= - rur'^ .s aqt
Suunp ,{prder erour lnq eseq uI llenper8 'dn aroJeq (sagur 4g) IuTgg roJ lf,aJJa (pu€q raqq:-
-p1nq rnol lnoq8noJlil ses"arcur 'pueq raqlo arll peJuauedxa pue prrql do1 eql ueql larp:.- a4q dn-iu-
aql uo '.(1tsua1u1 'dn-ppnq Jno{ ur le are nol q3unq eql Jo {l"q eq} rar"au se^lasueql palE--
erer{^\ uo Furpuadap Suturerl Suunp seseaJtep ,{aq; 'irets eql }e JaN"J 1rels 01 snolJau al:'
pue sas€aJf,ul aulnlo^ '}urureJl JO ruJoJ .{aq1 asnecaq selnulrugl }srg eql uI o}ul 1oF a.r:- 'slue^a rur
relncqred e ro; pa:rnbat iloJJe aril sI &ISualuI pFoqs ,{aqr reqt qcunq eql ssru pue arer t}. - '8uor1s p
ru{ggl € op p1nol 1sr1c.{c y'aydruexa ue sI e,r:- 4...- ^ ^ dJu
ipalaldruoc Fururerl Jo lunorue aql sI eumlo1 +ud1\d ----
pue 3uo1
-aCteurJojJed sn 'luepodur ,,fte.'' acu"JnpuJ
are a11anbr1a l{f,unq pue uorll4nuTuorle,rpi* ]reJJe IIL\\
sarilsuolur sn sa|Itnlo^ 6ulule"t1 'acuapec JoJ seplJ qcunq Sururerl relnSag a8ueqc 1p
'la>1 sr elualr€d aJu"JnpuJ
'sqturlf, ar{] PUr.
'aururerSord lno>lJo/v\ rno,,( ur a1e sr lno Ir(
-rodrocur o1 saldrcurrd Surure-4 srlorrel l" Ilelep sreu.rof, aql roJ qJunq aql q dn;1asrno,i ta<
'l8raua Jo uoll"Aresard o1 IeIJn'-
erour ur >lool 01 uels uef, no^ 'ueql a^alql€ ol
,ltoq pu" sleo8 rnol palJrluapl a.teq nol aeug sr qf,unq aql ul ;lasrno.{ areld o1 llllo,v
'(o1ur 1aF no,{ qeunq aql Jo asneJt.
',ttoIIoJ IIIn tpsar aql pu" Sururerl ur Suqurql
arurl rno.{ saplcap se}nurur gI lsrlJ ar T
rno,( ;o luo4 eql 1" Eroql daay 'slurod ,(a1
aq1 ol ftepuocas 1nq luegodul illls are ulerl aceJ a)lq J.:= 'uetuuorl
no,( preq n oq pue >1e.(e1 ro urlr'\s 'unt 'apu lOU AJ€ nO
'slJrqdn oqr - rno,,( s,1r u
no,,( reg ,uo11 '1q31,r 1aF o1 sltadse I"rrnrr ]sour
eql are e^oqe pauollueu qurod ,(a1 aq; lroJJa ssal rfgrr '-dSraua 3a1 rno.{_ raue IC , - rno.( 1ou '
'slsot 11e le leeJ rnol' -ragt 1' - -3uo1 lsoru
ipuof,as Sururerl'1srg SurpuelsJapull
'ruro;rad 1pt nol ,4\or{ sI suuo;-rad ur€et = -'
i1{3rr 11 1aF o1 prer{ s,ll qlrzu 8urrcap al,no-{
:u€41 eql lnoq" s(ll 'no^
lnoq" lou' .- s(1"q1
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preq,fua,r peule4 1sr1c.,(o
aql l€qt ]leJ eIP alrdsap e, aldrue
sl sIqJ 'rood AraA s"^ llnsar ef,eJ aril oS 6utcer
a----= - srrlJ'trnoqr
oNtNtwr !o slldllNlld IHL
THE COIYPLEIE GULDE TO ENDURANCE TRA N]NG

Figure 2. I Volume vs intensity vs performance during a training programme Frgure

KEY
Volume
Intensity
Performance

Training seasons and A year can be broken down into three seasons.
These are:
peqiodi_sation
1 Off-season (transition)
Tiaining is a form of stress. If it is done correctly, 2 Pre-season (preparatory)
you adapt to that stress and become stronger. 3 In-season (competitive)
If it is done incorrectly, training wears you Figures 2.2 and 2.3 give examples of how ayear
down and you can become 'weaker' - sick, can be broken down into three seasons based
injured, demotivated or overtrained. When you *,,gu,r-e
around race events.
are any one of these things, you won't get the [Payei
best out of yourself. Pne-season - prepanatony phase
It is essential, therefore, that training is
organised, in the true sense of the word. This
fgenenally twelve to sixteen weeks]
means it balances work (stress) and recovery
As Figure 2.4 shows, pre-season training can
(active recovery or rest) - the two key ingre- also be broken down into different periods:
dients of any good training programme. To ' Base training
help you achieve this balance, training is ' Base I
broken down into different phases. This ' Base 2
process is called periodisation. Although top
. Speed training
Olympic athletes sometimes work off a four- . Thper and peaking
year training plan (e.g. Finland's Lasse Viren Very simply, base training builds a foundation
- double gold medallist at the 1972 and 1976 of fitness, and speed training helps you adjust
Olympics), for most athletes, the longest and to the demands of racing. Taper and peaking
most logical training period is a year. allow you to perform at your best on race day.

t4
sl
tr€al Jad paurofed aq ue: (l1leurou) sarer
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uos€as-aJd uosEes-JJo
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Pas"q suo
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sare; &r.roud-q8rq lead .ro; (sere.r pue sleul aurl
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arer ,br.roud-r*ol = !:-
nol leqr se)eJ Jo sdn-u;er'r - sepnllur osl€ tnq 3ututert eseq ;o
sarer &t.tot,td-,r,ro; o tuaurela ue seq eseqd paeds aql I
se)eJ &uoud-q8rq JoJ Sururetl snonu!tuo) lltsuetut-a,rol
lead o1 Sururert;o Surlelou l;tueuruopa.rd st Sutute;t aseg I Sututert a)ueuetur:-
Sutute;t peads pue sla^ol uollrleourof, o1 i ol ,al - a 'suos?as aa
es€q Jo uollelnolueNa uos€as JJo u..tor; Sututert ut ^trsuatur |e,to::3 |
(;eruau pue lerrslqd)
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suosees 3u;u;e;1 aq1
SNtNtVtr io sl-ld lNlld lHl
 THE COI.,IPLETE GUIDE TO FNDURANCE TRA]NING

Figure 2.4 Pre-season training and periodisation

Off-season i Base I Base 2 Speed In-season

'--'*-;*""k -i'4€-*k' 4-8 weeks'0- l4
i . {depends on i {depends on (depends on athlere'sldays
, basic preparation i race length) -\bility to tolerate' (depends
I requrrements) |
-r+

I
I
I
I
I
I
I
I
I
I

Pre-season

Goals
Base I Base 2 Speed Taper
I Improve basic fitness High mileage/duration I Simulate race I Recovery
2 lmprove technique Low-intensity train ing conditions and intensities
3 Increase strength rmProve recovery rate
4 Increase flexibility lmprove tolerance to training
5 Reduce body fat

Base tnaining [genenally eight to increased intensity that comes later on in the
twelve weeks] programme.
Base training can last as long as six months, Base training is divided into Base 1 and
although it usually takes about two to three Base 2.
months. It really depends on how much time
Base I - the preparation phase
you have before the race or races you are
The goal of this phase is quite simple: to get
aiming at, and how fit you are when you start
your body used to the type of exercise you are
base work. This phase of training consists
planning to compete in. For example, if you
mainly of high-mileage/long-duration workouts
are a rower, you will become reacquainted with
at a low intensity. These workouts are designed
the boat and get back out on the water doing
to improve your aerobic ability and muscular
some easy technique work, if you haven't
endurance.
already been doing so during the off-season.
As base training progresses you will find your
Base 1 is also a good time to improve your
tolerance to exercise improves - the so-called
strength and flexibility, refine technique and
adaptation process. This enables you to recover
reduce body fat. The preparation phase is just
from each training session more quickly. Bu|
that: a time that prepares you for the physical
equally importantly, the base work will give y<-ru
challenge that lies ahead.
the endurance you need to cope with the

t6
LI
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DNtN|VUT lO Sr ldllNlld lHr
IHE COIYPLETE GUIDE IO ENDURANCE IRA N NG
Speed tnaining [generally four to
eight weeksl
After you have completed your base training
it's time to add some speed to the programme.
This will allow you to take advantage of the
tremendous endurance you have built up in
Base 1 and Base 2. The speed phase is the crit-
ical time. You need to be physiologically and
psychologically prepared to put the 'hammer
down' in the final four to eight weeks of training
as this is where most of your performance gains
will be made. Speedwork usually lasts about
four to eight weeks, depending on your training
history and how you cope with faster work.
During this phase, training volume decreases
and training intensity gradually increases.
Towards the middle or end of the phase, some
workouts will closely match racing intensity. As
speedwork progresses, the body will adapt to
the new stress being placed upon it. This will
eventually translate to a faster race pace.
Certain aspects of your speed, for example
acceleration,/power, top speed, speed
endurance and maximum steady-state pace, can
also be worked on during this phase. This does
not mean, however, that long slow workouts
are neglected altogether. These still need to be
done so that you retain your base conditioning.
Speedwork uses interval and sprint training,
time trials and racing. It's very intensive (it often
hurts like hell!) and therefore it must be
managed carefully. Too little and you won't
reach a peak; too much and overtraining can
occur. The intensity of this phase also means
there is more recovery time built into the
programme. This time provides an excellent
opportunity to refine technique. You must also
contrast the intensities between speed training
sessions and slow sessions. 'Creep' through your
slow sessions as comfortably as possible so that
you are able to 'hammer' the speed sessions.
Interestingly, some scientists suggest that for
elite athletes a period of training overload
t8
('superovercompensation', which would be
overtraining if maintained for too long) should
occur immediately before the taper, for
example the third or second week before
.o-pitition. This would only be done once or
twice a year, however. TheoreticaTly, a period
of training overload enhances performance
more than a traditional training programme in
which overloading is not very severe. \Arhy?
Because the greater the training stress, the
greater the body's adaptation to overcome it.
This adaptation will, however, only occur if you
follow the overload period with a long recovery
period (the taper). Without this time to recover,
overloading will become overtraining - the
endurance athlete's 'death sentence'! (For more
on superovercompensatiorlr see page 29.)
Tapen and peaking ltwo to founteen days]
A vital part of getting ready to race is fresh-
ening up. The tapering phase should happen
before every race. The longer andlor more
important the race, the longer the taper.
Gradually easing back on the volume of training
in the week or so before a race will bring you
to a peak. The exact point at which you begin
to reduce volume is determined largely by the
event you're tapering for. For shorter events
(around one hour's duration), two to four days
is probably enough. For an Ironman triathlon,
however, two weeks is probably best. A
marathon taper is typically about ten days.
A common mistake in the tapering phase is
to cut back on race-intensity work too soon.
Only in the final few days should race inten-
sity training be stopped altogether. By main-
taining training intensity right up until the last
few days before a race, you retain a better 'feel'
for the effort that will be required on race day.
The volume of training, however, is reduced.
Thpering is a very personal part of training
and what works for you may not work for
someone else. It's up to you to experiment and
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uorlrladruoc e '.,(la,rrleurallv 'atuq srql Suunp pro,re laql os pue alq^ atrnb , - .. ur aruurer8o
(4aa.,v' auo o1 lep auo 3ur1se1) EroJJo ,1ead 1n;, " iale: alu"ruJoJJa(
-1"U, Iro.^ paads pur; sraqlo - -
Jo lual red gg1 o^4.1 ro auo_ qll^{ snld luae :ed o1 dn lq8r-r 4ro.upaads paau ,\.-, porrad e '11
06 1" paurelsns acu"rutoJred r{1I^{ 's]aa.4 a^le.^/\tr eruos 'lpepurg 'q8noua \l:, l JO e)UO aUO
o1 lqFra lnoqe sls"l llensn aseqd uorlqadruot eroJeq >laa,
laql asnecaq parll erer ol aldc=.- -
aqa ;sur8aq Surcer snorras aql ueqt\ sI sIqJ aJolu r{f,nlu s(}I q8noqll€ 'qln:* roJ '-tade1
,{aql JI ,a8pa laql eso1, laqr rr--. : ppoqs (3uo1
[slaann a^lalvrl 01 1q6ra [11etaua6]
aseqd a^rlrlad|.Uoc - uoseas-ul roJ'salJlqle JuoS']sJq no.i srrl, aq plnoM
DNtNlVlLlO SltdllNrld I
THF COIYPLETE GUIDEIO ENDURANCETRA|N NG
Many athletes mistakenly believe they can hold
a 'full' peak for three to six months. This is
impossible. It can result in performance drop-
ping away, injury, illness or loss of motivation,
or all four. For these reasons, training during
the competition phase must be closely moni-
tored. This means carefully manipulating
training volume and speedwork.
It's best to focus on only one to six high-priority
races per season, with lower-priority races in
between used as 'training'. Most athletes can only
achieve a 'firll' peak (100 per cent performance
for a single race) two to four times in a season.
These peaks often coincide with provincial and
national championships and training is organised
accordingly. For elite athletes, the peaks may
coincide with national trials and world champi-
onships. In cases where the peaks are well spread
out, such as a national series (multiple races
spread over ten weeks), it will be necessary to
achieve 'competitive' peaks throug'hout the
season. These 'competitive' peaks require you to
hold a high level of performance (95 per cent)
over a series of races or a season. In this case, it
is essential that fewer intensive training phases
are inserted between races.
Speed tnaining cycles and multiple peaks
These are normally used if you are in a race
series. During the competitive phase you can
set up peaks, or at least semi-peaks, from month
to month. When trying to achieve multiple
peaks it is essential that both the quantity
(mileage) and quality (speedwork) are closely
monitored from day to day and week to week.
Too much of either will upset the programme
and lower performance, or lead to injury.
These training cycles last about three to eight
weeks. If the races are five or more weeks apart,
a short period of base work with a small element
of speed may be done immediately after races
to allow for better recovery. Full speedwork can
then be resumed. After racing, speedwork
20
should not restart until recovery from the race
is complete. And when you start speedwork
again, keep the volume low initially. In the
second week after a race, there is a gradual
increase in mileage and speedwork toward the
next race.
Multiple peak speedwork can be maintained
over a competitive season that lasts two to three
months. If the competitive season is any longer
than this, a base training phase or an off-season
becomes necessary again. And remember: too
much speedwork can kill your season stone dead!
Off-season - active recoveny on
tnansition phase [genenally foun
to sixteen weeksJ
This phase usually lasts one to four months (four
to eight weeks for elite athletes) and gives you
a valuable chance to recharge the batteries (the
'recovery' bit) while still maintaining a reason-
able level o[ fitness (the 'active' bit). Training
during this phase is recreational (when you
want, for example three times a week) and
should be low intensity, low mileage. It's also
a good time to work on technique or flexibility.
Off-season training doesn't need to be sport-
specific either. Cyclists, for instance, could go
mountain biking, swimming or running. As long
as you are active it doesn't really matter what
you do, although it is better if the activity
continues to work your muscles and cardio-
vascular system in the same way your sport
would. Elite athletes still need to spend a fair
portion of their time doing their sport'
Overall, the key to the off-season is to make
sure you begin the new season's base phase
fresh, enthusiastic and ready to go, but also
ready to build on last season's work and
achieve a higher level of performance in the
next season (seefig.2.6). It's a fine line between
being rested and being 'wrecked', but one
which will become easier to judge as you become
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uo Sururerl esflurxeru ol pesn sr alcloo:: -- no.( uaq-u.
e pue 'lepuotrN uo pelaldruoe aq lq8rur uolssas
paads unr e 'lpeprurg '{aa.44. eql Jo pua aql salc^coJcil.rj :Aep 01 ,t E: Sururera tr
-uosear e 3
1e auop eq pFoqs a{Iq SuoI e os '1aa.r eql Jo
a1ppFu er{l ur auop aq lq8nu unr 3uo1 e 'a1ayq1e aql) sauaue<
salcnc 6utute;_ nol sa,tr8 p
-np e rod '>lee.{\ aql lnoq8norql ssarls Sururerl
rnol acueleq 01 sl ,{a1 aql ',la,oJ e ur suolssas rno;)sqtuou
o,4{l auop eq }ou ppol{s sun^ s 3uo1 'aydurexa 'rea,,( o1 real ruor; luarua,rordr--. -
rog '1rede 1da1 are aurldrcsrp eru€s aql uI slno -uuo;rad rnol rapurq ro dlaq u?r uos"as | , Jno+ Al
->lro^t relrurs arns e>letu '(8uqe,{e1 'Sururtur.us 'rea.,( Fur.ttolloJ aIil uI sluetualordurr -ia-:- - Jo Auer
'SurTele 'Suruunr) sauqdrcsrp Jo requnu € uI Suqpsar uos?es snor,ta-rd rno.,( ruor; eJu€---'
Sururerl are no,,( 'ra,te.r'r.oq JI 'uo os pue '>1-ro,u' ur sure8 aril Jo eruos ulelul€u ill^ no.\ --
-paads 'ryo,n pq 'qno>1.ro,u 3uo1 q8norql al"lor -;;o rno.( ur Surure4 aIDII op no,{ g1 C:' - ip€ap euols
pFoqs suorssas pJeq rno^ 'sI l"ql :lno>lroM
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sureural .{1rsua1u1'ryo,upaads arour sueaur paads -nqlua Jo >lc?l pu" ssauperrl uI sJlnsal u '-: paurelur€ur
uI pJ€q iuoqernpTaeu"lslp erour sueaur as"q aqt ur SuruteJl qJnlu ooJ 'uoseJS-JJo :n, .
uI pJeH 'JapJ"r{ auoraq 'asJnoJ Jo 'ueJ suolssas ur lla8rel sa{ aluetuJo;red ot .i.l . - aql pre^\o]
^,\oq
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,tseaprcqy,{sea/pr€q e Sursn lq panarqce aq u€J rnol pue nol 'saprsag 'aruruerFo.rd :--' aqt u1 '.{11e
srqJ 'a{€ru no.,( ssarSord arou aq1 pue euoraq -11a.,ra.'pauueld e ;o ped 1ye s(Jr - ss;-, 1ro,,r,tpaads
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DNINIVU T]O S:IdL]NIId :HI
most commor-
examples).
(see tables 2.2,a, to 2'7'b, for mav reqrlire more rest beiore or after an intense
-oikolri (such as speedn ork . and this then E ql@rr

The microcycle can be changed during the
racing season with hard sessions mid-week and
easy sessions towards the end of the week as part
of ihe taper for Saturday/Sunday racing' You
dictates whether the preceding and following
i,r.*
workouts are in the mormng or afternoon'
The schedule in table 2.1, as an example.
allows for longer rests after speed sessions'

Mon

a.m.
Tues

a.m.

Q^aod
Wed

P.m.
Thurs

a.m.

Fasv
Fri

D/O
Sat

a.m.

(nccd
Sun

p.m.

I ono
trmqunfir

Facv Hills

Wed Thurs Fri Sat Sun

Mon
tr--,,
L4)/
Tues

Hilis Easy Hills D/O I ono I onq @qTtumflr

E H H
E H E T-l

: -': t

Sat Sun
Mon Tues Wed Thurs Fri
D--^ I onq
Easy (Hills) lnts D/O I \dLE

E[
lnts Easy

H H
EH il E E
riMltrll

Wed Fri Sat

Mon

Swim Swim D/O Swim

Bike (S) D/O Bike (Long)

Bil<e (Hills

Run (S) Run (Long) D/O Run (Hills)

@
mlmm't

22
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SurzntoloJ
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tNlNlwrio sltdDNEd tHl
THE COI4PLETE GUIDE TO ENDUMNCE TRAINING

Week to week: mesocycles (competition). These phases provide for seasonal/ 7J fu,
A mesocycle is used to maximise training on a yearly recovery by including an easy period
week-to-week basis and has a built-in recovery
and a hard period in the training,/competition
period to compensate for several weeks of long cycle. Once you have established your macro-
and/or intense training. This period usually lasts cycles, you can slot in your mesocycles n4
(week-to-weeVmonth-to-month planning) and
a week and is called a 'compensation week'.
Mesocycles should occur regularly in the training your microcycles (day{o-day planning).
programme, for example every second to fifth
week, even during base training. These help you ;-
to steer clear of cumulative fatigue which, as the
name suggests, can wear you down.
A mesocycle helps to keep you healthy and
motivated: a great way to start the next period
of hard training. It also allows for more mr ;:g,,ur"'-

improvement than a continuous build-up

because of the adaptation to training that occurs
when an easy period follows a hard period.
Figure 2.7 $ves examples of mesocycles to suit
different types of athletes.

Most athletes have an easy week every third or

fourth week, although some prefer alternating
hard and easy weeks. Others, of course, can G
handle weeks and weeks of hard training without
a break, but these athletes are few and far between 1
I
and often perform at less than their potential
because they never freshen up (see fig. 2.8).
tg SD.{
Mesocycles are longer (five to six weeks) in
early season base training due to the low
training intensities, and shorter (three to four
weeks) during the intense speedwork and
competitive season. Altennative tnaining cycle T*
recoveny strategres :*
j*

Yean to year: macnocycles

Macrocycles are used to plan the broad aspects
In multisport and triathlon training, one effec-
tive strategy is to emphasise one discipline per
week. The other disciplines are still done, but
:ffi
r ..iH
-il'l
of your training programme. This allows you :;:
at a lower training volume. For example, in a -'ll '

to set out your training periods, training goals, il

'l1lll,
three-sport discipline such as triathlon, swim-
and race priorities. As we have seen, this -'il
ming, cycling and running are emphasised on
involves breaking down the year into three
different weeks. This allows recovery from the
major seasons: off-season (active recovery), pre-
mileage and intensity of each of the disciplines. :i:llllllFT'41
season (base and speed training), and in-season
Rotating the emphasis in this way may also be

24
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DNtNlVl-L rO SildllNlEd lH_L
IHE COI.IPLETE GU DE TO ENDURANCE TRAIN]NG

Figure 2.8 Use of mesocycles in training and week-to-week recovery. The dotted line
indicates the variation in training volume (3 hard build-up weeks, I compensation
week). The straight line indicates the continuous build-up method, which results in
more chance of overtraining and generally results in less training being completed
because of cumulative training fatigue

Use of mesocycles in training and week-to-week recovery

ilq,rllrl r'! S

more convenient in terms of regular work,
education or family commitments. For example,
if your work takes you out of town and away
from a pool for a few days every third week,
this type of programme can easily accommo-
date this.
The schedule in table 2.8 shows how a l2-week
triathlon programme may look with the emphasis
alternating between the three disciplines.
Altemating the training emphasis in this way
is an effective recovery strategy, similar in effect
to a mesocycle. A mesocycle is probably best as
it allows a complete recovery week, but this 'alter-
nating strategy' may be useful for some athletes.

::F;;;::;:?j;:;= -:--r=
Week 1234557 89 t0 tl l2
Swim HEMEHEIY EH EM E

Bike MHEEMHE EM HE E

Run EMHEEMH EE MH E

Key: H: hard; M: medium; E: easy.

26
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THE COIYPLETE GU DE TO ENDURANCE TRA N NG
and endurance sports. Here are some ways to
help recovery.
Wanm-downs
These are particularly important after intense
workouts such as strength and speed training.
Warm-downs elevate heart rate slightly,
increasing the blood flow to muscles. This helps
to flush by products such as lactic acid out of
the muscles, providing a faster recovery than if
you just stop training or competing 'cold'. The
length of the warm-down is determined by the
intensity of the workout. The more intense the
workout, the longer the warm-down (15 to 30
minutes is appropriate most of the time). Of
course, for low-intensity workouts (easy runs/
easy bikes), the beginning and end stages of the
session are used as a warm-up and warm-down
respectively; that is, you start off easy and yt-ru
ease down towards the end of the workout.
Warming down after a race will certainly help
ease post-race soreness and aid recovery. Of
course, the temptation after a race is to stop
dead. A good way to overcome this is to warm
down with friends or opponents. It's a great
time to find out what happened up front or
behind you, and share in the black humour that
athletes seem to enjoy after racing hard. Just
make sure the warm down is very easyl
Fluid replacement
This is essential! Excess fluid loss during training
will reduce the quality of the workout and slow
recovery. Even mild dehydration will take 24 to
36 hours to reverse, and will impair the next
day's workout. Clear urine indicates you have
rehydrated. Note, though, that if you are on
multivitamins, your urine may not be clear even
when you are rehydrated. It is essential (that
word again) that you consume water before,
during and after training and racing, or better
still, a sports drink containing glucose polymers
to replace energy as well (see chapter 12).
28
Nutnition
If you're training hard, you need to eat a
balanced diet. This means ensuring your energy
output needs (training) are matched by your
energy input requirements (diet).
Finding the right dietary mix of carbohydrate,
protein and fat is vital. If you are unsure whether
your diet is meeting your needs adequately,
consult a sports dietician. Generally, your diet
should be high in carbohydrate (complex sugars
in foods like bread, pasta, potatoes) and low in
fat. E ating hig'h-carb ohydrate fo o d imme diately
after training (within one to two hours) aids
recovery significantly. For more on nutrition see
chapter 12.
Sleeo
Different people need different amounts of
sleep. But for the athlete in training, eight hours
a night is probably a good target to aim for.
Perhaps more importantly, a constant sleep
pattern is essential for recovery.
Before competition, it is the previous three
to five nights' sleep that count, not the night
before - which is just as well as nerves can
sometimes make it difficult to sleep soundly the
night before a race. This problem can be com-
pounded if you are sleeping away from home. ;. gn- i*E 3
''4,'illi; i,i6 *q"
Altennative activities as active necoveny
Doing things other than the sport you compete
in can be a great way to stay active, recover
from competition and maintain your enthu-
siasm. Golf and walking seem to be particular
favourites. For a runner or cyclist, easy swim
ming might do the trick.
Massage
Massage is one of the most underrated ways
to look after muscles and prevent injuries. It
also helps improve performance by promoting
faster recovery from workouts - cyclists in
the Tour de France use their end-of-the-day
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S]IVI IIV]H CNV S]]L SN] tNI DNINIVII AI]AO]]!
IHE CO1YPLETE GUIDE IO ENDUMNCE TRA NING

results in a'superoverreaction' or' overadaptation'

to the training load. Superovercompensation puts
the athlete into a mildly overtrained state for a
most effective one to three weeks before a peak
race. If done correctly it will produce a
maximum peak above that of a traditional
ItT
i4riuggrill:-

short time (a few days). As long as this period is build-up (see tig. Z.Z). sw
rlr
only brief, adverse effects and overtraining can Small bouts of overcompensation may work
be avoided. every third, fourth or fifth week immediately
This technique seems to be most effective in before an easy week. In terms of daily training ;ilLlrirl,qg{{- 4
sports where muscular stress is low, as in cycling this could look something like the four-week
and swimming. Runners need to be particularly schedule shown in table 3.1, which is also illus- ",l,mn-

careful when adopting superovercompensation trated in figure 3.2.

as a training technique because the risks of
injury are high. Instead of running more,
runners may choose to add cycling to their lVlailtenance
programme in order to create the superover-
compensation effect. :
If you do a one-hour workout and then let your
Inexperienced athletes should not attempt
body recover, you get fitter. If your next
superovercompensation as it is a physiologi-
workout lasts one and a half hours, after
cally and psychologically severe form of recovery your fitness level would improve
training. Nor should superovercompensation
again, and so ot (see fig. 3.1, page 29).
be used more than once during a build-up. One
bout of superovercompensation before tapering
is most effective. Superovercompensation is
Figure 3.2 Build-up: including comPensation and superovercomPensation

Race
Base Speed

il1
Volume
l---- Intensity I
| -'- P",to.,.n"n." I
I
V
--
-\__/i\
\r'r/ \-,/

Overcompensation (mesocycles) S upe rove rc o m-p

e rx at o n
i

30
t€
op laql :lno>lro^ eru€s eql .{11oexa ,{poq rraql
.,r,r.oqs
lpuelsuof, salalqle aJuernpua Jo ]ol v pue ureFe Ja^o pue ra,ro Surql atues aqt Su. :
Jo tJ{Ja JnrlelnunJ Jql uorJ an81te.; ot LrL-.
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lead srq peu4l pue aururer acu€ruJoJrad rnol pue slrear ra8uol ou i-
-Ford srq ur ralel >laa.4vru>lgg7 o1 passarSord
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ur ueaur ,,(1en1ee
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lead e aro;
THE COIYPLETE GUIDE TO ENDURANCE TRAINING

the same ride around the same training circuit, time and ultimately finished the race faster than Fryure
they run with the same group over exactly the athlete A. Peaking is therefore about
same course at exactly the same intensity, every progressing at the correct rate: correct training
week, week after week. As a result of not having plus correct timing.
to do anything new, their bodies don't adapt:
no change in the volume, intensity or type of
training means no performance gain' This is not
training; it is maintaining.

Tnaining vs maintaining
It's important to be clear about the difference
between training and maintaining. As shoum in
fig. 3.4. Athlete B did not do as much training
early on in the programme, and cumulatively
did a lot less volume training than athlete A.
However, athlete B still achieved his training
goal of 16 hours for their peak training volume
Prognession
week, but because he hadn't done as many Progression means adapting your training at the
enormous training weeks in a row he was a lot correct rate and in the correct order (su fig. 3 '5) .
fresher when it counted in the key weeks. In \A4ren you start training in a new build-up phase,
short, athlete B did less training, but timed his your first objective is to get yout technique
training correctly in order to peak at the right working well. This allows you to become

Figure 3.3 Performance gains for a cyclist carrying out the same 45okm of
week on week

No further fitness :T
gains from here

iill * ii

32
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'suoq no1 'Sururer1 rno,( ur {JoA{ aouelsrsei Jo - :
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W?uatls sr uo sncoJ o1 lradse lxou a -
pue 8uqc.(e ur acuap€J lepad 'Surruurrms ur '11a,n llerruqlal uonJE ,- -,
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no,,( leql ,rea8 aql sr lunr8 '8uqlq uI 'lroJJa Jo 1e) aru4 3uo1 e rog .,(11ea:roc uorlce eql LLU :
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ralournl rure red ral"^a Jo acu"lsrp raleer8 no,{ Surqi }xau eql 'srql op u"f, nod al..
? JaAo ;1asrno.{ aloru ueJ nol sueaur lunr8 'l[J^ AlleJtut] t': .'
pes"erJul 'e>lorls rad aruelsrp o] sraJer 1r 'Surru pue allg'rur,rts o1 alqe eq ol peeu nol uc----'-r
-rrrrms uI 'eloru uec nol acu€lsrser aql :ql8ua4s e ro; 'a1dru"xa roJ :lgeurldo Juana ;-- .
sr lunrC ',1unr3, qlg aurq Fuol e ro; 1a.,ra..(1ee parrnbar suorll" agl ru:o;:ad 01 alq€ aq tsi1.-- -
-rurlf,el uorlJ€ er{l ruroJreo o} elqe aq ilr,4\ '8ururer1 Jo la^al Ieluau€pury aqtr 1e luar; -
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S]IVI IIV]H CNV S]IISN]IN] AI]AO]:I
'NINIVII
THE COIYPTETE GU]DE TO ENDURANCE TP"A NING
having a good strategy and being able to handle
the conditions aPProPriatelY.
Staying with Ironman as an example, by
fotlowing this progression you would know the
course well, have a strategy in place and be
able to cope with the conditions; be able to
swim 3.8km with a huge distance per stroke
and an optimal stroke rate; then have a fabu-
lous transition and bike 180km in a huge gear
at a high cadence; then another great transition
and run 42km with a long stride length at a
high stride rate. These are the nuts and bolts
of training and competition, what more do you
need? The key point here is that if you're not
focusing on the correct aspect or combination
of aspects at the right time, then you're not
training for the event. The training sub-phases
Figure 3.5 Progression of training
As below but in the
Action is per{ormed Per{ectlY at
speed with force, for the duration
Force of the action is Perfect
fof the duration
Preciseness of the
action, in drills and
technique training
34
later in the chapter will show you how to
correctly handle this.
Training intensities and
hear-t !"ates
\A4ren someone asks you, 'How much are you
training?', they usually want to know how far or
how often you train each week. Seldom does
anyone ask, 'How hard are you training?' Yet
understanding the 'hardness' or intensi[z of your
training is the key to understanding how a progres-
sive, bilanced training programme is put together'
While novice and elite athletes may be poles apart
when it comes to how fast they train and race,
the intensity (not speed) of the work each group
does in each phase of their training is the same'
*'F*irq
Competition
Conditions
With "grunt"
For long
trme
Perform
action
Start of training
st
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'llelap ur sa4rsuelur Sururerl Surssncsrp aroJeg '(3uru': 'ior{
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S]TV! ftV]H CNV S]IIISN]LNI DN N]VII AI]AOf]I
IHE COi'lPLETE GUIDE TO ENDURANCE TP"AINING
line'marking an excessively high rev level, you
too can work out a 'red zone' that will guide
your training and racing intensity. Many heart
rate monitors have a function that allows you
to set it to 'beep' at different rates. This means
you don't have to keep looking at the monitor
to see if you are in the right 'zone'.
Knowing your training heart rates is a simple
yet sophisticated method of controlling training
intensity so that you maximise your training
time and effort. But before you can do this you
need to know what you 'idle' at - your resting
heart rate.
Calculating your nesting heant rate
Endurance athletes tend not to take things lying
down, but in the case of your resting heart rate,
you can make an exception. By measuring your
heart rate* each morning for a couple of weeks,
you will be able to establish your average resting
heart rate. This is taken in bed, lying down, upon
waking. If you wake up to an alarm, this can
raise your heart rate slightly, so rest for two to
three minutes before taking it. Make allowances
if you have a busy day that day (anxiety), or if
you need to urinate, as both may elevate heart
rate slightly. Table 3.2 is an example of resting
heart rates during a week. The figures are the
numbers of beats per minute (bp-).
D^y Mon Tues Wed
Heart rate 56 54 55
(bpm)
Total heart rates : 3BB, divided by seven days
rate for the week of 55 bpm.
*Using a heart rate monitor is the best way to get your heart rate. However, it is possible to take your heart rate manually by
placing your fingers (not thumb) on your wrist (palm side) at the base of the thumb. Count the number of pulses for 15 seconds
and then multiply by four. Alternatively, instead of using vour wrist, you can place your fingers on your neck at ihe angle of
your jaw
36
Calculating your maximum heart nate
Once you know your resting heart rate you will
need to find out your maximum tested heart rate
for each discipline you are training in: cycling,
rowing, kayaking, running, swimming and so on.
These heart rates need to be worked out when
you are not tired from training, so a couple of
easy days before each test is necessary.
To find your maximum heart rate, warm up
for ten to fifteen minutes. Once warmed uo.
work out as hard you can for four to eigirt
minutes with the last one to two minutes at
maximum effort until you 'blow'l (Sprinting up
a hill is useful, but do not make it too steep or
leg muscle fatigue may occur before you reach
your maximum heart rate.) Do this for each
discipline, but make sure you are fully recov-
ered between tests (allow a few days), otherwise
the tests won't be valid and you won't be able
to calculate your correct training intensities.
Your maximum heart rate is the highest reli-
able heart rate reached during testing. This is
best worked out using a heart rate monitor, but
you can work out your heart rate manually as
long as you do it immediately after the test. A
maximum heart rate test can be dangerous, so
if you are in any doubt about whether you can
physically cope with it, see your doctor.
The simplest wav to work out maximum
heart rate is to subtract your age from 220.
Thurs Fri Sat Sun
55 54 56 57
: 55.4. This gives you an average resting heart
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S]ILVI I!V:I CNV S]IIISN:INI VII,.\I]AO]]I
'NIN
THE COIYPLETE GUIDE TO ENDUMNCE TRAINING

Figure 3.7 Karvonen formula calculations t4rrl

Your maximum heart rate; ..,..... (either by physical test or 220 - age)

Your resting heart rate: ....... (in bed lying down on waking)

erEtr,e -g
Fill in the spaces in the calculations below using the Kanvonen formula to work out your training
ranges for each intensity. Accunate training heant rate ranges are impossible Lo obtain: Lhese
percentages are designed only to give you an approximate level as a guide for your training.

High intensity (Hl) - anaerobic = 95-100%

(a) ( * .)xes%+
(b) ( -
tryrre f
)xt00%r
Your Hl training nange is (a) - (b) = .,.....,

Submaximal intensity (SM) - maximum steady-state pace/anaerobic threshold = 85-95%

(a) ( ........) x 85% +

38
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S]IVI IEV]H CNV S]IIISN]INI AI]AO]]E
'NINIVII
THE COI4PIETE GUIDE IO ENDURANCE TP"A NING

Heart rates duning tr^aining
Using a combinafion of resting heart rate, training
heart rates and training speed you will be better
able to check on your reaction to training.
1 Resting heart rate normal, training heart rate
norrnal, training speed norrnal. This indicates
training and recovery are well balanced.
Message : Everything's fine.
2 Resting heart rate normal, training heart rate
elevated above predicted level, training
speed above normal. This is particularly
likely during base training and indicates you
are training too hard.
Message: Slow down!
3 Resting heart rate normal, predicted
training heart rate cannot be reached,
training speed can't be reached. This indi-
cates fatigue in major muscle groups, such
as 'dead legs' in cycling; your legs are so
tired that they are not able to take you to
the speed/intensity that you are capable of
in training when 'fresh'.
8 Resting heart rate above normal, training
heart rate normal, training speed normal.
You may be experiencing mild
Message:
mental stress/anxiety. Be very careful.
9 Resting heart rate normal, training heart rate
begins to drop and cannot be held in a long
workout, training speed drops.
Message: You may have 'hit the wall', or
'bonked'.
10 Resting heart rate normal, training heart rate
slow to drop after an effort (e.g. interval)
or after a workout, training speed normal
or marginally below normal.
Message: You are probably fatigued or over-
trained.
Heart nates during racing
Heart rate monitors can be very good for
working out or adjusting your race strategy.
(Racing heart rates tend to be 5 to 10 bpm higher
than in training. because of race hype.)
T
1 Heart rate drops significantly during the race.
This indicates you:
N

Message: Abandon programme for the day

and have an easy day, e.g. 'spinning' in
. started too fast; ,,t-- "1"-l : ":,

cycling, or go home and have a day off.

. had an inadequate taper (legs too tired to "lli---

This occurs more often when you are doing hold pace for duration of race); - ',1

speedwork, like intervals or sprints.

. did not do enough base distance work -:-
4 Resting heart rate elevated, training heart (specific to race);
rate elevated, training speed below normal.
. were overtrained; r- ::
This indicates serious tiredness.
. 'hit the wall', 'bonked', legs 'blew up' in longer t*''..

Message: Have a day off, you may be ill! races. ".'",| tr

'
5 Resting heart rate normal, training heart rate 2 Heart rate increases slightly during the race. I -i,:

This indicates you: :. -i

goes from normal to elevated considerably
above normal while training or racing, . started too slow; '*"t:_

training speed constant or begins to drop. . had an ineffective warm-up; "-t f'

Message'. You may be dehydrated. Be very
careful.
6 Resting heart rate normal, training heart rate
above normal, training speed below normal.
Message; You are overtired.
7 Resting heart rate normal, training heart rate
normal, training speed below normal.
Message: You are tired or you have 'dead legs'.
. did not do enough speedwork (specific to
race).
3 Heart rate increases significantly during race.
This indicates you:
. are dehydrated (drink lots of water and check
for other signs of dehydration).

40
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arrordrur III^\ 1I pue Suruorllpuof, r"lnJsnur ',,fiqeru:ouqe u€eq € eq ppoc lr lda-,r
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:Eeaq ,,r,ral e go aceds aqt q '(udqg7;
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;o
esualur lseal aql le >lool e{q s,lal ?srlC 'qblq 'IIj =-- aler peaq F
"
pue Ieurxeuqns '.tro1 :sad.,fi aarql olul paphlp 'lnJar"
!paurerl;a.ro ; : =
are serlrsualur Sururerl 'rarpee paqrrJsap sV lparrl oor =-. plfru Sureu
:no.,( salecrpq sI{I 'ef,er eql Jo uonE::: 'leruJou p
jo sadi{j arll roJ q8q oo1 sul?urar pue EJels al€l rl:- - Sururerl '1e
S]IW IIV]H CNV S]]1ISN]IN DNINIWT I]AO]]E
THE COIYPLEIE GUIDE TO ENDURANCE TRA NING
or you don't wish to use heart rates as a guide
to training intensity, LO pace can be described
as an easy to medium effort (if you can't
comfortably hold a conversation at this pace,
i.e. you're gasping, then you're going too fast!).
Active recovery [up to appnoximately
60 pen cent tnaining nange]
Active recovery (AR) is at the lowest end of the
training heart rate range. It is only used in
training to assist recovery, for example by
removing by products from the muscles, or
when you feel tired. Light activity is generally
better for recovery than no activity at all. AR
should be used on those days when you feel
too tired to do your intended workout. But if
after 10 to 15 minutes of training you still feel
tired, go home and rest! Further training on that
day will do more harm than good. If you feel
you need a day off altogether - take it (and
forget about training until tomorrow).
Long slow distance [LSDJ [appnoximately
Rl-l
uu tnuu 75
/ u non
PEr nont ur oil llr rg ncnnol
uErru fncininn I orrgEJ
Most of your mileage work will consist of LSD,
especially during base training. This is not a
very specific intensity, just an easy conversa-
tion pace. The pace will improve as you get
fitter. Most athletes need to remember the 'slow'
part of long slow distance.
Up-tempo [UT] training [appnoximately
75 to 85 per cent tnaining nangel
This is an intermediate intensity that bridges
the gap between LO and higher intensity
training. It is used late in the base training phase
to help get you ready for speedwork.
Up-tempo training can be performed contin-
uously or in intervals. The intervals will
progress from long and easy to short and fast
as your fitness improves. It needs to be stressed
that up-tempo intervals are much longer than
the type used in submaximal/high-intensity
42
training. An up-tempo interval can be 15 to 30
minutes long (with long rests) at the start of up-
tempo training. This is because the intensity is
relatively low. Two to three up-tempo intervals
may be done in one workout towards the end
of base training, or at the start of speedwork,
depending on your race distance (shorter races
have up-tempo at the end of base; longer races
at the start of speedwork). The days on which
you do up-tempo intervals should correspond
to the days on which you intend to do your
speedwork, once the speedwork phase is begun.
As you adjust to the small increase in pace
that up-tempo training involves (compared to
LSD), intervals will become shorter and more
intense, particularly as you approach the end
of base work. Once speedwork begins, up-tempo
intervals are replaced by higher intensity inter-
vals. The length of the intervals will then
gradually be increased again. In many cases,
particularly for races that are shorter than two
to three hours, up-tempo training becomes
redundant once speedwork begins (see page 77
for more information on interval training for
speedwork).
The effects of low-intensity tr^aining
Base training improves basic aerobic and
muscular conditioning (including muscular
endurance), speeds recovery and increases
your tolerance to training. These training
adaptations enable you to cope with the speed-
work to come (and they improve your hill
climbing ability if you have trained on the hills
- good for cycling and running, not so rele-
vant for kayakingl). Low-intensity training also
improves your ability to metabolise fat as a
source of energy. This means you are better
able to race over long distances with less like-
lihood of 'bonking' on the bike or 'hitting the
wall' on the run. And that's got to be good for
an endurance athletel
 EV
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ilr^ setr€J ,{a1-.r,to1 pue slelrl eurll 'ef,uernpue Jad g6 01 gB A;aleuutxo.lo: syenralur o
allsnru anordrur pue paads Surcer a1e1s .{peals ploqsaJql clqoJaeue /a:= -. sr ftrsualur
:
a,ro.rdun 114,r. Sururerl WS Jo sadll snorrerl Apeals LunLurxeLu - 6uru :-- -dn go pels
0urure.rl Alsualur leultxeLUqns Joslcajla aLlf -
leLutxe Lu : : 0t ot 9i aq
[nS] Attsualut
S]IVI IIV]H CNV S]ITSN]INI I]AO]]I
'NINIVIT
THE COIYPLETE GUIDETO ENDURANCETRAIN NG

High-intensity [HlJ tnaining - 2 Intensive (IN) sprints (100 per cent

anaerobic [appnoximately 95 to effort/l0 sec to 1 min duration)
'lOO per cent tnaining r^ange] These are short sprints and are used to improve
your top speed and speed endurance. This is
HI training bears some similarity to SM training,
effective for cycle racing, mountain bike starts
but it also improves your ability to cope with
and, to some extent, rowing. Intensive sprints
sprinting (acceleration, top speed and speed
are not as effective for the other endurance
endurance), sprint recovery (orygen debt), and
sports dealt with in this book, although both
high levels of exertion. High-intensity training
intensive and extensive sprints may, when done
can be broken down into sprinting (extensive
at the right phase of your training programme'
and intensive) and power (acceleration). The
improve leg speed.
Karvonen heart rate calculation for HI trainins
goes like this: 3 Power (PW) sprints (100 per cent effofi/
+ less than 10 to 20 sec duration)
196 (HR-*) - 55 (HR"") x 0.95 (950/o) 55
: This is used to develop explosive ability (efforts
1BB
generally lasting less than 10 seconds) and is
useful for cycling (to improve the Jump' or
To exercise at 95 per cent plus of your HRmax
acceleration). Power can also be effective for
means sprinting. It is the only time in training
rowing. It is of little benefit to the other sports
you should let all the brakes off and go for it.
dealt with in this book.
To some extent, it is hard to define and
High-intensity training improves your
monitor exact heart rate levels at this inten-
recovery from oxygen debt and your ability to
sity. If using a heart rate monitor, it is assumed
sustain pace in oxygen debt (lactate tolerance). It
that heart rates must be above 95 per cent
is good for fast starts and finishes, it is also very
f{ftmax to have the desired effect. But it is
good in cycling for pushing up and over hills,
better to use the duration of the sprint to
breakaways, sprint primes, sprint finishes and
control intensity. Why? Because in very short
starts, and for bridging gaps between bunches.
sprints your heart rate will not reach a
Acceleration, top speed and speed endurance can
constant, meaningful level. HI training pace
be developed separately or in combination,
can be described as hard to very hard. You
generally progressing from EX to IN and finally
should not be able to talk. Actually, even
to PW. Overspeed (an aspect of HI: lighter load
thinking should be difficult!
and a muscle contraction slightly higher than race
What makes up high-intensity [Hl] tnaining? pace) can also be used for cycling. High-intensity
training levels need to be manipulated precisely
1 Extensive (EX) sprints (90 to 95 per cent
at the right time to improve racing abiliq'. Too
effort/45 sec to 4 min duration)
much speedwork overtrains; too little speedwork
These are long sprints and are used to condi-
undertrains (see page 78 for more inforrnation on
tion your body to extended sprinting (speed
sprints for speedwork).
endurance). Extensive sprints are very good
for cycle racing, any multisport races that
involve some aspect of cycle racing in a bunch Race pace [RP] tnaining
(peloton), mountain bike starts, distance
running and rowing. Race pace training simulates race conditions
and intensities. It conditions the body physically

44
 s,
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eql o? >lreq dory 'suaddeq sn{1 uarl\A .l"rrl suorlrpuoJ
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arulJ errlua eql JoJ ll ploq 1.uer no.{ Irlun al"r
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pue a;rrsuadxe _
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aurrl se saf,er aql esn '1o1 e Surcer are nol y1 ryoarpaads
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srryd ltvlH cNV slttsNtLNl fNtNtwr llt^oftE
THE COI.IPLETE GUIDE IO ENDUMNCE TRAINING

method is especially good for working out the
heart rate for long races. For shorter races, low-
key races can be used instead of time trials. Be
careful, though, that other training factors, such
as tiredness or speedwork, are not affecting
time trial results (see page 77 for detalls on time
trials and speed training).
Cycling - heant rate/ cadence link
When on the bike it is useful to link heart rate
to cadence (how fast you're pedalling). This
allows you to optimise gear changes as well as
pace. Optimal time trial cadences are around
85 to 95 revs per minute (.p-). ,See table 3.3.
Using a heart rate to monitor effort on the bike
is particularly useful for inexperienced cyclists,
though notable improvements in performance
have also been achieved by experienced riders.
Inexperienced cyclists often push too big a gear,
causing severe leg fatigue. End result? They end
up 'legless' late in the race. This is because the
lower the cadence (big gears), the more muscular
the effort is. The higher the cadence (small gears),
the more cardiovascular the effort is.
The optimal cadence, of course, lies some-
where in the middle; for example 90 to 110
rpm for a road race, 85 to 95 rpm for a time
trial. It is important for triathletes and duathletes
to understand this because not only will moni-
toring heart rate on the bike help your bike
time, but the less leg fatigue you can incur on
the bike the better you will go in the run.
Heart rate can also be used to check whether
you have warmed up properly, and on the bike
it can measure bike/rider efficiency, aero posi-
tion, biomechanical variables, bike set-up, and
the like, although each test should be done in
identical conditions and at race pace. Heart rate
can also be productively used in combination
with new cycle computers that measure not only
speed but also work (watts).
Cycling - noad nace
Aside from being used to maintain your SM pace
(and an even effort), heart rate monitoring can
be used to find out where in the bunch (peloton)
you travel most easily. Heart rate can also be
used to help you decide when to chase (heart
rate low beforehand) and when not to chase

f)ntimal
vpL.r 'rdr .a.c hc:r* L -^*^
naep ,,su, /r^^+^!\
dLE \Ls>Lsul = 170 to 175
Ontimal cadence = 85 to 95

Heart rate Cadence Analysis

177 87 Excellent. Hold effort,

tB0 89 Heart rate too high; you are

going too hard. Change to
easier gean

t40 92 HearL rale too low: too easy.

Chanpe
-*b.---b--
lo a harder sean

Note: You will need to watch heart rate and cadence constantly as both change as the course
changes and you become fatigued.

45
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teoq lsals"J aql a^alr{f,e ol sI 'esrnoJ Jo -qelsa sr uo4lsocl JnoA pul? Ja o sI uels au- -
ere nol:
'eleJ a>lo-qs Surce; 'J€o uo o4er pJ€oqlno snsral alqerrsap sr ,{1rsua1ur pu" a}er 1rl?er{ ILI::-
preoqu aldruexa ro; 'lcuang;a Sur.uor >lreql otr e os 's1eu1 auq a1c,,(c aTI sI 8.tqtq uler--- ']
pasn eq osl€ ppor sall?r lr€eH '(a1er peaq Sureer
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"
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-ordde l"ql os ryo.u.paads Jo lr€ls ag] eroJaq ''
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passasse aq osll? u€J o1"l lJ"eq s(Jai oJ r{ceg uo uorlf,as I1?rr1 arurl aas) sasruaxa .{poq ^-
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p-,ra. l3a1e4s acer saurrJauros pue Suner ere nol 'aler rreJq Surre: luJraJJrp e J^Er-l ;1r.,u, atrrl--
lerll uallo8roJ aq ],upFoqs ll 'ra,ta.tto11 'ared qrea leql sI aJaq uoll€Japlsuoo luelrodri . - - ewrp ol 1o
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'1ue1suol sr aoed 'Sur,uor uI llerauag eroJaq ,(ep aqt ruo{ para^ocar a,L,nol T1a.'. aced 14g,rn,
'ol?cl eJ€J
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roJ }I€-^{
caJ"J
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"
&oruaur aql asI] 'aced saurturalap aqs/eq sr: trI rno-( slrns aSels aql 'lep relnerped e uo ',. uorll?urqtlro
r"ar!. 01 uosrad lsaq aql sr a>loJls aq; ro palcrpard s1? sr el"r u"aq aslcrexe puf -i el€r lJ€aH
"{luanba:;
aru?s aql uo lrursu"JJ Aaql sE erull e l" uI auop aq
;r 'aluelsur rog 'lep ol ,fup ruo{ sla^el LS-.
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alrsse)Jns ur a{orls aql ol l1 derl; o1 sr Sur.uor roJ J^oqe pJurllno saurlaprn8 Jr.ll ol uo!lpf . -rsod orae '
ur roJruoul al"r lreaq e asn 01 Ae.^^ lsaq aqJ allq aql uo
aceJ a6els - 6ur;c;1
6urnnog rerilaq.A {li
'unJ aL
1r ,ro; oF o1 1oF lsnf a,r,no,{ saLLIIti -" - uo Jnf,uI u
'luarua8pnf aeed q}!n 'ser€r Jo pua ar{tr spJe.^^ol ,(geoadsa 'a}e: t:e; - a1lq rno,'(
dlaq o1 luanba:yur ool uago are I{JItl.4L ,s1r1ds, alels auroraq l,uop '.(1eurC JaAoJeJ no.\ -,- -ruolu III^\
o1 pasoddo se '1;o;;a uo >ll"qpaal luelsuol) "
qJunq Jqt ur xelar ol ]sJq sr ]r 'Jull atuos -to-l -' salelql"np
sapr,tord rolruour aler lr"eI{ V 'Suruunr ueaq s€q aler lJ1?aq JI '>1f,"118 ol Apear pue .nL- - eurrl roJ
uaq^\ Ierf,nrc sr aced luelsuol e Surure1ure141 pue qsa4 are no,{ sal€clpul qlunq aql uI r
"
01 06
0II
6uruun6 at"r u€aq ,t\ol V '(pueqaroyaq q8gq a1e: u':. -eruos sarl
S]IVI IEV]H CNV S]IIISN]INI DNIN VlI I]AO]]I
TRAINING SUBPHASES
The training phases
As discussed previously, training for endurance
sports can essentially be broken down into two
phases - the base and speed phases. But that
doesn't just mean slow and fast! Indeed, there
are a number of training factors that must be
addressed under the headings ofbase and speed.
But before we look at what these factors are,
and how they form the 'subphases' of training,
let's briefly revisit the base and speed phases.
Base - endurance/technique (Base 1)
- strength endurance (Base 2)
Speed - speed
The base phase
The base phase is primarily designed to build
basic sport-specific 'fitness'. It does this by
increasing your tolerance to ttaining, and by
promoting faster recovery ilom training.
Base 1
Base training initially focuses on technique and
endurance. This first period of the base phase is
called Base 1. Base 1 is designed to get you condi-
tioned to training. It provides basic fitness and
gives you time to address any weaknesses, phys-
ical and technical, you may have. Examples of
Base 1 training are:
' Cycling - pedalling easily for a long ride
. Rowing - rowing with half/three-quarter
oressure on the blades
. Running - easy long runs
48
Essentially, Base 1 allows you to complete the
race distance (or, for longer races, get close to
completing [he race distance).
Base 2
After Base 1 comes Base 2 - strength endurance
training. This period of base training gives you
the ability to apply more 'grunt' (strength,
power, force) as you complete the race distance.
Examples of Base 2 training are:
. Cycling - riding in a bigger gear (low
cadencel on hills and flat ground)
. Rowing - rowing with some form of drag
(e.g. bungy, rope tow)
. Running - long strides uphill, uphill
bounding and stride outs ;: ir',., r*E 4
Strength endurance training involves the appli-
cation of more and more muscular effort to
training, through to the point where speed
begins to gradually increase in speedwork.
Overall, the main purpose of the base phase is
to allow you to do effective speedwork or' more
accurately, race-specific conditioning, later on.
The speed phase
The human body responds to training stress by
adapting specif.cally to that training stress. In
order to prepare for the stress of racing, there-
fore, speedwork needs to more and more
closely resemble racing intensities and condi-
tions. Consequently, speed training generally
follows this order:
6'
(pa:rnbe.l1) .(11eraua8 F
peeasJo^c 6 -rpuoc pue
(parnbe:;r) aJolu puE
JoMod B -araq1 'Surcr
/^^,,^A^, ,,\
\PwJil ruoJ Jrl u1 'ssa"r1s
slu rd5 L .,(q ssarls 3u
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peeds ^ ^ ^-
^^-.1- /v\v
Pddu> I E
peeas/peol v
peo; q8r; t 'uo ra1e1 '3
(7 eseg)
,- , .9,,^,.- peol ( a:oru 'to 1"rr
sJucJ, vue Ypuer+>
/, ----\ -^|--,,,, --.
urur.lJd+
sr aseqd as
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t /^^^\ ,.^,--,-!^,
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01 uoJJa r
poeds pur (Z asEg puE I estg) as€q lo -qdde aql s
sas€qd 3u;u;e;1 uleut oql ol uoll€lar
u; saseqdqns Sulultrl a'? ornfllJ
'par;rcads asr^ raqlo ssalun o1 q8norql €rmrre4 ocueJnpua g}8ua4s r.-- . IIIqdn 'llt
'('n..HH lueo rad 9/ ol 09) setr€r aluelslp ,trols -1rods o1 q8norqt 'Srmrre4 anbruqcalTacuE::, .
eto,\ Ferp ;o u
3uo1 le are aseqd aseq aql uI sel€r lreaq ilV rro4 uorssarFord e sr araql l"ql
(
arn8g ur u \oqs are saseqdqns Surure4 aur* - --
aseLld ase8 .uo1) reaB
saseqdqns FululeJl eLi-[ 'acu€trsrP eJ
lsea : g :sIIFI ro paads : (HZS) i3uo1 runrparu
: (rw) i3uo1 : (1) :paads : (S) :tntq : (s) 'ql8uarts)
:are s>laa.4{ Sururerl aql ur pasn sauaql lno>po^ '8ururer1 nol sa,rr8 3
;o ,saseqdqns, eql le {ool s,tel '
acueJnpua
aqJ 's>laa.4\ Surure-r1 ;o saldurexa pue sauraprn€
rr;reads-1rods apnlrul suotlducsap aql 't'? (t r t..
a,rn-8g ur pel"rlsnlll qder8 eql uo paseq peqlrlsap lead o1 paads o1 aJu"rnpue ql8uarls or =
aq gr.n saseqdqns aulu al{l Jo qJe[ -qlel/arueJnpue ruo{ sa^otu ;uIuI?Jt ')-,--
^\ou '
aruuerSord Sururerl ecu"rnpua paads pu€ aseq aql Su1rnp :aslr?rulu:-.! o1 asolc 1a€
aql alaydru
ue;o 'paads pue as€q 'saseqd ulelu o.^ l eq] 01
a1e1a.r laql .4\oI{ pue sluala pue slrods lenpl^ (parrnbar a.re Sururerl;o sad( asaql Jr r;:,
-Ipul roJ saseqdqns aql selertsnp t't a;n-8rg leqt u1) paadsra,ro pue .rartod 's1ur;ds 1.t, , '
'sarurue:8ord Sutute:1 pue sl.rods rr;nads o1 (pa"rrnbar JI) sluuds :-* -
sluaruarrnbar aseqdqns asaqr lldde uoql u"l eM ;ulI:: '
a1e1s-lpeals unurrxeu/ploqsaJql f,IqorrE'* *
'saqceordde acer leo8 rno.,( se Sututerl cgrcads-aee.r (qrbual -
arour ol 3up1er1 rgrcads-acer ssel ruo'1; salour aql uo Surpuadep Sururerl paads ;o ueri .-
Sururerl rno.,( 'spro.tr rar{tro q '8ururer1 paads -, ,
as€q Jo pua ar{} 1e s-rncco) Sururerl odruar
S:SVHd€NS ?NIN VII
THE CONIPLETE GUIDE TO ENDURANCE TRAINING

Figure 4.3 Explanation of subphases dlmqFl[T][!'e #

S,rU0m0m'mre

F-ngmninsmu:,
.0@Eu[E 45 i
nnlnunmms ]
fimmnmnm:r
|str',r*n Tt
gUuUnG mmrn{lf.

.{tfiMfllm$lifr lm
@: leftti&llTr
,ry6qg- 1r*-rn.,
rmmrp ]E[ :I
$fuu tnr* :,r
Subphase I EASY 2 LOAD 3 HIGH LOAD 4 LOAD/ 5 LOW 6 HIGH 7 SPRINTS 8 POWER 9 OVER- il 3irmil.ilt{tr. ;ad
SPEED SPEED SPEED SPEED !r lqs*;rt-r g
'fur {lmmff,a
Triaihlon hills/pull hilL< hlq oc:r flat/big gear up-tempo anaerrcbrc
hilLc lnno <trino thr'eshold
lmtr!["uml.5,
buoy SITIOC OUIS
^^lf,t^^/L-^l ud
pduurci/ ru (bound) &e$"tM;mtg.
puil Duoys tnmlr - an,:
Duathion hills hills, big gear up-ternpo anaerobrc
iitqilllr rw : i:
hrL< Lnno cfri.le strlde outs threshold
(bound)

l'luliisporl hiIv hills, big gear flat, big gear uP-tempo anaercbrc
hr Lc nno qtriie stnde outs threshold
bungy/rope tow /h^, ^.-t\ h,,^-,

Running hills hill< lono <tride stnde outs up-tempo anaeroDtc extensrve
(bound) threshold 'f"

Mountain easy hills hills, big gear anaerobrc CXICNSIV€

biking

Rowing eas/ Dungy/rope row hL rnry up-ten'rpo

threshold

anaeToDt(
threshold
sprints

sPf nts power @

fra
Cycling hills hill< h o oe:r anaerobrc sprlnIs power OVCT.
-^^^i
't, iltflr
threshold

n'tfr"$l

ffi
E
flCmtr

:r: !:

50
ts
'1rods qcea :o; pagrcads €ururerl Jo ruroJ aql asn's1noryo,r,t ploq i
I H/S _l-ro lvc 11 :l H/S :
uns 3PS !rl srnql sanf tlOr*
(H) u G)x -i
(r) s (H) I (s) I
(l) )/s ilo ,(vc (s) )/s (r- >s
lPS UJ srnql PA^n t[C1n
paads Peods Peads Paeds Peol
-ls1g rano; ruuds qBlU aol /Peol qBIg p€ol lsel
'(rno; o1 o.rr: '
-raua8) s>laa,^ 1r{3ra o1 oraz lsel u€l pue I ''- :
Jo rels aql le sJnrco uoqeredar4
'3ut1: - '
pue '8ur,ttol 'Surtutur,tts '8uryr.{c 'Sur .' * - -
uollPJsdaJg :1 aseqdqns t't a.rn8ll ro; ,,(llercadsa 'etur1 slql le pasrseqdu:= ' ..
plnoqs anbruqcal 'relncrlred uI 'pa^los+- :, ;
01 paau srualqord JI s>laa,l,l ,,(ueur a>lel pp.,
(elnutul ;ed se>1o-l1s
'.(1arrr1eura11y'aseqdqns uorleredard aq: --
zz-B | :eler a)orrs ^ ol '"rnrr"JJ "^)!":l,J:\ ol elqe aq lqSnu nol uos"as-JJo aql uI :- :
Sururerl Jo lunorue eql pue punorSleeq ;
,ke1 :uny uo Surpuadeq 'papaau JI uollellllq"q:' -
ar,lrl: PnL -l IJoM enulluoJ pue ('c1e 'sarueleqtur qlt*;-
uudr 96 Eg:8uryrq uDlunowlneli4 ro lelrl alul] '.(111q1xag '3'a) sruelqord 1e 1oo1 ot eruir F
l Lrdr s5_s' aruap. ,j:ni:;,{HJti.,, € osle sr aseqdqns uorleredard aqa PE- -'-
sar1 1eq.4\ ro; lpea; lpoq aqt sla8 uorle:eC', -'
'uoseas-JJo rnol rage aruruergord Sutu.r-
(uoga %0g gE) a:ed uotlesrenuo: lse: :uo3Jf parnlrnJls arour e olur >1f,"q 1aS no,( s? srnt.
ryods ;;e ut Sutuotltpuor lsea4q8rl :srgtrcd5 pue Suruorlrpuof, .,(sea sa.tyonur uorlereC'-
uolleJrdaJd :l asPqdqns [Ase3] uotteJedald : L aseqc:-:
'[; asegJ anbruqcat/a3ueJnpu] :pc -=-
S]SVHd€NS Vl-L
'NIN
THE COI.4PLETE GUIDF TO ENDUMNCE TRAINING

Peniod: Smength endurance [Base 2J. 2. The load subphase could last from two to
Subohase 2: Load eight weeks (generally four).
Load represents the beginning of strength
endurance, or what a lot of endurance athletes
Subphase 2: Load
call'strength training'. After the preparation phase
you should be conditioned enough to benefit from
an increase in training effort. This increase in effort :H'J: "'iJ:Jiliru;:,:i:: l'"." (60-7o% n _ -*l
can be undertaken with a reduced risk of injury effort); slightly higher under load (75 B5%, but no
thanks to the conditioning work already done.

Running and cycling

In running and cycling hill training is used to build
strength (more accurately, strength endurance).
il** i":?;:":r,t''"' *" big h
's
Hill training progresses from more moderate, [:fu::;Iil{,j.,i{;il'
shorter climbs to longer, steeper, multiple climbs.

Swimming
Pull buoys are used for periods in the pool
(200-2000 m) and then progresses to paddles Figure 4.5 Subphase 2: Load
(200-500 m).

Kayaking and rowing

Bungy cords attached to the hull are used to
create drag. This progresses from longer periods
of low drag, to shorter periods of high drag.
This occurs over 1-6 reps of 10-40 minutes. Easy Load High Loac/ Low Hrgh SPrinc Power Over-
load sPeed sPeed sPeed sPeeo

Load would progressively occur in training

from one to two times per week in early Base

Mon Tues Wed Thurs Fri Sat Sun

s/Kr (H) s/K2 (S) DAY OFF siK (L)

82 (S/H) Br (H) B (L)

Rr (H) R (L) R2 (s)

Mon Tues Wed Thurs Fri Sat Sun

E S/HI E YlL DAY OFF SIH2 L

The bold workouts are the training sessions where load would be applied. The 1 and 2 shov,
where load would be emphasised first and second.

52
€9
ol{s 6 pu
^
'JOlf,Op JnOl' aas : --
u
Sururerl dols 'pa1e1rul aruocaq saarDl ro ts:?'-
"rno.(;1 'l1ryarer rueql op ls"el le ro 'Sur-:.-:
paadsTpeol ro peol r{8H op 1ou op .{-m[u,
pasodsrpard ar€ saau>l ro >loeq rno.{ ;1 .r'
uual-Suo1 asn"r plnoJ slt{} se (7 aseqd:-
Sururerl paedsTpeol ro peol q31q lduraue -, -
ppoqs aFe go srea,{ 91 rapun sela1llv 'salr.* - il.)
0I-g roJ srea8.{sea ur punor€ apu'sdar uea.l"-r:
JeAOraJ oJ 'saeu{ JnoA eJnlul u?l astf,---. ;
srql s€ InJarer ,,[ra.t aq 1nq 'sarurl p-( pau:c -::
aq uer SII{I 'ilH eq} ultop {f,€q llor-prle -* :
uaql 'ile1s lsolxle no^ Illun ilII € an su,:-
-o.rar lepad gg-g1 eycle 'aneq nol rea8 lsa:! -
aql q rurl € Jo ruoloq aql 1€ lrels ,\reuor:rl
e rrrorC 'Surcer elclc ro; uoqerelalle a,rori--
ol pesn aq osl" leur 8ururer1 ,q13uar1s amg.
'(rnoy ,{11e
'smq aql uo sclar 6I-I oCI'ra^oler ol p='i-
-raua8) $laa^\ lq31a o1 o,4q JaAo laarur rad saurrl are s:ea8 I"rurou 'spq uaa.ulag 'sp"ol :au: -
o^q o] auo rnlco ppo^\ 3uru1er1 peol q3111
01 I"rurou a^oqe s8oc 6-1 uro{ e^otr\l 'patE:-
lytq81ls uale are saernl rnol;r dols pu" ur1 ',
'salnuru g;o sdar g-I 'rrol ador lsalnuru 0?-0i saaul rno,( daal suoqrpuoc PIol u1 'Furr: *
ro3 sdar 9-1 '8ur,tror rred7,(8ung '(-ra11nrs a1Surs rea8 8rq aql olq Surssar8ord aroJaq s-,-
e roJ ./ro] ador ro l.,lr.or 1,uop sJaMoJ oi l rarilo eruos uo dn-urre.,r,r. raIilJnJ e op pu" apF lr,
eql allq \ 8ur.r,r.or rred op leur rno; paxol € 'seau>1 rr.
Jo ]J€ls aql le dn urre-^'/\ plnoqs no
ur sra.ry\orF'a) Serp Jo sruJoJ reqlo ro sarSunq arnfur o1 lsea sr 1r se '1n;arec .(ran aq 'aro;aq s,-:
Sursn Serp ralear8 uo srseqdua ue / ou sI araqJ auop lalau a.teg nol;1 's8un1 eql 1ou 'sSa1 .--
EulrnogT8qqer(ey uo sI snloJ aq1 - ree8 a8rel e (JaAo uJrq, ol r:.:
'punor8 pr"r{ ool >lJo1ut o} lou sI urre eq.J '(rud; gc-
sr eJuapeJ Ieped 'uI qruur ,,(leruJou pTn - '
-1eeq Sururerl rnol uo SurpuadeP '(ru 007-00I) ^\ol
pueq o] (- sapped ruo{ e^otr I nol ueqtr (,fto1srq Surure-478uruorllpuoJ --
OO9-OO6) --
Euruuryng paseq uorleturxordde) raq8rq s8oc gr-1 s:ea-S
sllr{ uo Sururerl saAIoAuI Sururerl 1Iq rea8 *=-:
'(ru{ 0I>) Eua^a ra}roqs 3u5p.i3
roJ pasn aq osle ,,(eu pqdn Surpunog 'spq
'JaqunJ paseerr---
eql uo ru 007-006;o sdar 6I-I oo '(s3un1 aqr
1ou s8al aql uo snroJ eql daa>1) crqoree oo1 1I
ueql sl peol aql '8ururer1 peol 01 pau, -
Surleur pro^" ol a1"r epl4s pue ql8ua1 aprrls -rpuof, auof,aq no.( sy 'Sururer1 etu€rnp*-
^\ol ql€uar1s uolsualxa reIilJnJ e sr peol q-;:l -
3uo1 e asn 'q13uar1s dola,rap raqunJ o1 slllg Jo
dn saprrls papuaxe sapnllul Sururerl Suruung peol qDtp :g aseqdo-:
Eugunll '[g asegJ aoueJnpua/q$ualts :por-=- 01 o^r.1 uI
S]SVHd€NS DNINIWT
THE COI4PLETE GUIDETO ENDURANCETRA NING

Figure 4.6 Subphase 3: High load

\lil"--ri.t i

High Load/ Low High Sprint Power Over-

load soeed speed speed speed !J:i-l rii: ri- g
- -:

Mon Tues Wed

s/Kr (H) s/K2 (S) s/K (L)

82 (S/H) B (L)

Rr (H) R (L) R2 (s/H)

Mon Tues Wed Thurs Fri Sat Sun

E S/HI IYL DAY CFF S/H2 L

The bold workouts are the training sessions where high load training would be applied. The
and 2 show where high load is emphasised first and second. EE
,* 13.,7

Peniod: Str^ength/endunance [Base 2J. (your body hates sudden changes!). It also :i {t

Subphase 4: Load/speed allows strength to be applied to speed.

Load/speed is a transitional type of training. It
ties strength endurance training to speed
training. So far you have conditioned yourself
through endurance/technique training, strength
endurance training, load and high load. But you
can't just go from high load-low speed to high
speed. So load/speed is used to begin speed-
work while maintaining an aspect of strength.
This allows a gradual introduction to speed
Cycling
fr-
Loadlspeed in cycling is similar to high load
except that training is carried out on the flat in
a big gear. Long intervals of 10-20 km (up to
100 km in a week) are often used. The focus
TFII
T
should still be on the legs not the lungs. ,ro,il
Therefore, cadence is generally lower than for
racing (50-70 rpm). Once again, watch your
knees.

54
ss
'paldde aq ppo.4\ Sururerl paadsTpeol arer{,l,r suorsses Sururerl aql er€ s}no>lto^\ PIoq aq_l
rnol qc1e,,
I H/S JIO AVC IX l H/S _
roJ ueril r
uns les lrl srnql PAM sanf uol,.l 's8un1 aq
snf,oJ er{J
o1 dn) ur4
ur lelJ ar{t
peol q31q
(Hls) u (-r) u (u) u
\t/u (H) s (Hls) e 'pa
(r) >rs (s) )/s (H) )r5 osle 11 '(;s
llo
^vc sJnqf sanf uoH
uns teS IJJ PEM
I AqJ 'pel
peeds paeds peeds peol
rerg renog luud5 qBtU aol /ppol qBIH PEol
il)
paedsTpeol :y aseqdqns Z't a.rnt;1 'z aseg Jo pua aqr ::
pasrseqdura sr paadsTpeol '(rno; 01 earrlt \--
-raua8) s{aJM tq8ra o1 o,vr'} lJAo >laazvr lad sar--
'pes€eJcur eq ol sanuru .
peads pue parnpar sI (.{8unq) Serp aL--
Supr,ro.rTEuqeisE
'paads a,rou ,{pq::--
qllu slonq lnd o1 >lf,€q oloru pFo^t Fururur'.',.
Surtuunq<
'(teg aqt uo Lu 00t-r' -
ralo saprrls 3uo1) palerodroeur ^\ou.,.
slno apr4s ]nq paulelul"tu sI Sururerl snor\;',
Sugtmg
S]SVHd€NS
'NINIWI
THE COIYPLETE GUIDE TO ENDURANCE TRAINING

Speed phase
Once base training is completed, you are rcady
for the speed phase. Now the real work starts.
strong (i.e. Ironman/marathon race pace), but
not 'hammering'. Because low speed training is
only moderately intense, the interval periods can
EI fun
You can begin to increase the tempo of your be quite long (10-20 minutes). This would occur
training. Everything up until now has been one to two times per week and would be gradu-
important, but the final weeks of the speed ally phased in over a period of one to four weeks
phase 'make or break' your chances of a top
(generally two). ;_
performance.
The following subphases are progressively
combined into one to three speed sessions per
week (1 : novice, 3 :
elite) over the last four
Hrl
H nfon
to eight weeks of the speed phase.
Sometimes racing over shorter distances is a
better (more specific) form of speed training
and can be substituted for a speed session. But --- bold
, j
remember: a race does not act as an extra speed -
L--
-
-L
:t-

session. Speedwork is very intense and

demanding. Too much speedwork can quickly *:_' - - \-
overfatigue you and destroy your build-up.
I - ;:-
Therefore, be careful. There is a fine line 1J _

between too much and too little speedwork. As IT :::_:1 :

a rule of thumb, 10 per cent of your training

in your biggest speedwork week can be at j ;. !-:: f:
I
anaerobic threshold intensity or higher (or 20
per cent up-tempo or higher, and 80 per cent
long slow distance). Figure 4.8 Subphase 5: Low speed
Each of the following subphases is introduced
progressively each week during the speed
phase.

Peniod: Speed. Subphase 5: Low speed

Cycling running
For cycling and running, up-tempo work marks Fry,rre 4.9
the beginning of the conditioning work for speed.
Easy Load High Load/ Low High Sprint Power Over-
This form of training is faster than easy conver- load speed speed speed
sation pace but not as high as l0-60-minute-race
pace. \A4ren cycling, for example, you should be
riding fast (70 to 75 per cent effort) and feeling
./

56
LS
peeds qtlH :9 eseqdqn5 6'y arn8t3

I
'(rno; lleraua8) slaa-,vr lg8ra o1 o-\u :;-?T
pFo.ry\ pue >lee./v\ ;ad sarurl o-^q 01 auo rnl:':
pFo^\ aseqdqns srqa 'ared acer eJels ,iper.
q8rq rnol ro aced acer rnol Surnordtur .{qa:-;
'aced ploqsarql crqoreeue rno,( sa,rordur ,-
'(selnurur gl-q '3'a) slelralul Surpueurap '----
-r8oloqcdsd ssal se Jo slelrl arull se pallnp:. ,
Jq uEf, Furure.rl plotlsJJql Jrqoreeuv 'ared ----
ur1 gI ro a{Ig rnol uo aced 1ep1 arul} uD{ r - tr
tnoqe ol salenba sII{J 'rnoq auo llaleruuori:-
roJ urelur€ur u€f, alalqle u" l€ql Alrsu; - *it"
1saq31q aql se paulJap sr ploqsarql llqorrE=;
paads q6!H :g aseqdqns 'paads :po --
'puof,es pue lsrg pasrseqdrua eq ppor{s Sururerl paads .r,to1 afal{^\
^\oqs 6 Pu:
aq1 'partdde eq ppol!\ Sururerl peads .vto1 arag \ suorssas Sururerl aql ere Eno1to^\ PIoq ?:-
I rH/S JJO IVC ll I ZHIS :
]€s lrl srnqf PoAA senf uola i
(s) u (-t) E i-:
s>laa,4\ JnoJ
(r) e (H) € (s) s
-nper8 aq p
fi) >is lio ,\vc (sl )/s \- InlJo pInO./\^
sonl @n uec spouad
UNS 1€S UI sJnql PAM
sr Sururerl
1nq '(aced
S]SVHd€NS
'NINIVII
IHE COIYPLETE GUIDE TO ENDURANCE TRA N NG

Frgure {
extensi
Mon Tues Wed Thurs Fri Sat Sun

s/K (H) s/K (s) DAY OFF s/K (L)

R /q\ B (H) B (L)

R (H) R (L) R (S)

Mon Tues Wed Thurs Fri Sat Sun

E S/H2 E IYL DAY OFF SIHI L

The bold workouts are the training sessions where high speed training would be applied. The
I and 2 show where high speed should be emphasised first and second.

Subphases 7-9: Spnints, poweq ovenspeed (Incidentally, uphill sprints occur during the
The subphases of sprints, power and overspeed load and high load subphases, crest sprints
are not always applicable to most endurance occur in the load/speed subphase and flat
sports, but there are some exceptions. The sprints occur in the speed phase.) Extensive and
exceptions are: intensive sprint training occurs one to two times
. Mountain biking, distance running (particu- per week over one to four weeks (generally one
to twoJ
larly 10-21 km events) and some multisports
require extensive sprints;
. Rowing uses sprints and power, and road
cycling uses sprints, power and overspeed.
Subphase 7: Sprints : : -i
(exten s ive/i nten s ive)
Subphase 7: Spr"ints Iextensive/intensiveJ Specifics: Extensive sprints (long sprints) ar e 45 sec
The sprints subphase involves different forms to 4 min sprints. lntensive sprints (short sprints)
of anaerobic or sprint training. Extensive sprints are l0 sec to I min sprints.
(45 seconds to 4 minutes) are used to improve Effort Very difficult to talk (90-100% effort)
sustained sprint speed at the start or end of a Sports:
race, to bridge gaps, to break away from the Swtm: 100-400 m sprints
peleton (pack) close to the finish, and to initiate Blke: 200-4000 m sprints
breakaways. Intensive sprints (usually 10 Run: 100-1000 m sprints
seconds to I minute) are used to improve top Koyok: 100-500 m sprints
sprinting speed. Intensive sprints can be broken Row: 100-700 m sprints
down to uphill (50 m), crest (20-30 m uphill/ Training heart rate: Not applicable
20-30 m over the top) and flat (200-400 m) for
running and cycling.

58
6S
',rea8 aqtr;o do1 uo, lou are no.{ uagal Surdd :r
'(o^l ot 'd1p aqt Jo eprs reqlo eql uo qurlf, lroqs € --
auo ,{leraua8) s1aa,r* rnoJ 01 euo ralo laarvr rad rea8 arues eql q Su4uuds uaql pue 'reaS .ii: r
sarurl o,t,q 01 auo Jnllo uec aseqdqns ra.,r,r.od aqa q ilIq e ur\op paeds ure8 ol p€or aql ur dr: r
'(ra,r.o rea8 e urnl o1 a133n-r1s lou ppor{s nol 'a'r) Sursn ,,(q Jo slno-put,t\ rea8 8rq .(q 'scrrlaruo".--
Surure-r1 ra,la.od Surrnp Suor1s IaaJ plnoqs no Sursn palcnpuof, aq uer Sururerl Je,^ od 'uola-d-,
]€oq aql ur ;urure4 aql ro 'rapr: e ,durnf. Jo >lJe1e o1 ,(1rpqe rr-.
ra.r'rod a^Io^ur osle ,{eru 1nq '8ururer1 1q31a,,r,t
arrordurr ol pesn sr Fururerl ra,,vrod '8ur1r-ir -
sallolur ,(11ensn Sur,uor ro; Sururerl Je,^^od [uor1e.ra;acce] JaMod :B aseqdc-:
'puolas pue lsJrJ pasrseqdrua aq ppoqs Sururerl lurrds a-raq.,r,r.
^\ou:
-
d; (
pue I aql 'peqdde eq pFo,/v\ Sururerl luuds eraq,,vr uorsses
Sururerl eql are Eno>[ro^4. ploq ]-_
s
I tH/s llo ,\vc 1 l zHls
uns }es !rl sJnql PEM sanl
auo lleraur
saurrl o,t\l o
pu€ a^rsuall
l€u pue e
(s) u (r) r (r: slurrds lse
(r) (t_l)E aql SuFnp
e (s) e
il,) llo AVC (s) > (r- ,
uns les !JJ srnql PO^^ sonf uo|,,l
aqa 'parld
u
-ttffi
(-1,)
un
(al; s uelu ; Tarr gs ualxa)
s1u;.rd5 :1 aseqdqns tz"t'"'.
': ''}''-
Ol't a;ntrg
S]SVHdBNS SNINIVI1
IHE COIYPTETE GUIDE TO ENDURANCE TRA N NG

Subphase 8: Power (acceleration)

Figure 4. | | Subphase 8: Power
(acceleration) EI
Specifics: Explosive acceleration
Efforc lO0% effort
Training heant rate: Not applicable

Easy Load High Load/ Low High SPr nt Power Over'

load sPeed sPeed sPeed sPeed

Mon Tues Wed Thurs Fri Sat Sun

E S/H2 E ML DAY OFF S/H I L

The bold workouts are the training sessions where power training would be applied. The 1 and
2 show where power training should be emphasised first and second.

Subphase 9: Overspeed Figure 4.12 Subphase 9: Overspeed

Overspeed training involves increasing muscular
contraction speed. It is the final aspect of speed-
work. In cycling, downhill spinning sprints
(sprinting doumhill in a small gear at a high
cadence) and motor pacing (high cadence
drafting behind a vehicle to decrease the effects
of wind resistance) are useful forms of overspeed.
Easy Load High Load/ Low High SPrint Power Over-
load sPeed sPeed speed sPeed

Subphase 9: Overspeed
Specifics: Short do*nhill sprint inLeiuut, or moLor
pacing (drafting behind a motor vehicle) at above
race pace speed Lo enhance muscle contraction
speed
Efforc lYoderate/low load and high speed
Reps: 100-200 m downhill, l2O 200 rpm
ao-*";; "tr;;l-r;o r.' c."ii"s behind a
motor venrcle

60
t9
'auq eql ;o 1ye 8urql.{ra,ta ureluleru no.\
s,(e.,ra.1e Sururerl aced acer uaq.u 'ryo.trpaads
-pllnq lsl; rnol auop a^"q no,( ,ra1yy '1t F * .
Jo u"ls eql t€ 'a'r 'aseqdqns paads ^/\ol aql ul
sJnJlo Sururerl odural-dn 's1ua,te asaql JoC dols 1,uop no.{ - 1r ur€lul?tu ueql pu" qFr, , -
',,Qrsua1ur Surure4 odrual-dn a^oru no.,( se Sururerl Jo ruroJ rltea =:
.(lalerurxordde 1e aq p.u. aced acer '(uoqlereur -eqdrua no,,( 'dn-pyrnq nol ueq.t ,-.
" lr€ls 'uret-.:--
'ueruuorl '3'a) lua,ta aJu"lsrp ro 3uo1 e
"rlln ,
Surop are no.{3r'aldruexa rod '1eSurture are nol 01 r{rnru se .,(1,reau lou lnq plnq ol {ro
uorlqaduor aql roJ ared7ftlsua1ur Surcer aql lol e salet lr :rsnoq e Furppnq aIII s.tl '-.
-:
ssesse ol paau r{J€ol rnol ro no.,( 'saseqdqns B 01 t roJ aJueurro;rad rnol Jo lsoru
Sururerl ;o Funurl eql Fululurrelep uaqlA ol saunlo^ Sururerl 1sa33rq rno.,(;o 0/.08-, -
ur"lur€ur o1 a{il{ .{l8ursudrns lnq alu"tur.--
saseqdqns ]o 6ul|.l-|ll sa>lel 'asro.\\ .-
nol sf{}
1le.u.
Sururerl
preq aql Sulureel
>lro^^

p[nq o] >lro^ Jo ]ol e

"

u
--rad nol pue ellq^ e ro; dols no.{ :r;--.
ruro;rad no.( pue a1q.ry\ roJ uI€4 no;1 'a1dr: -,
,lJ asol Jo 1I asn, e uo salerado ,(poq ,rn,--:,

r
a,res ru^.\ - "rno,,( ;o }no 'auruerSo-rd aql q8norqr :
-ssan-8 aql a{el o1 aeuauadxe rraql asn uer laq;
'no.,( asltpe o1 uodn erll IIE paulelulelu aq lsnlu sIqJ 'palerr=:
pell"c aq plnoo I{reof, ro
aq lou lsnu Sururerl q13uar1s cr;nads-t.: =-
alalql" paf,ualredxe ue 'stql op no,,( dlaq o1 'dn-plnq aql lnoq8norl{l slunoru€ rali: -
:aqla8ol ruaql slnd Jaql aql
lla,rrssarSord
ur peur"luleru ueql puE
le.rt ar1l s,l1 'e{ec poo8 e a{€ru lrzql sluarpar8ur
pesnloJ 'parnporlur are (peads mo1 'paads : -
eqt lou s(ll - e>I"f, e 8ur4eq a{]I llq e sr Sururerl
'peo1 q8q 'peo1 'uorleredard) e-1 saseqr-
'raquraruar 1ng 'adroa,r Sururerl poo8 e roJ pepaau .
Sururer; 'palelllul ar€ saseqdqns 8ut *. pu" I aql
quarpar8ur eq] [e a]e esoql 'sr 1r eraql 'og _
'aurruerSord rerilo s" pauleJulelu uerp sI lI 'slseqorua \::
slr seqlear aseqdqns e af,uo 'aseqdqns Sui--- ,,
aql Jo pue aql plun q8nolql paul€lul"ru
crpcads aql uo snJoJ ol ur8aq no.( uaq \\ - -
pue paf,npa,r ure8e sr Sururerl ;o ed,Q leql
aq1 01 ,rorrd s1aa,tr. rnoJ ol auo re^o pasE;, ".
Jo aunlo^ aqr aseqdqns lxau aq] olul alorrr lla,rrssar8o,rd pue pacnpo,rlur,{1.,rlo1s sr'itrs'- =, -
nol sy '8ururer1 go ad,{1 sII{l roJ lunurlxeur Surure:1 qceg ',{ep arer Illun dn lq8u (sae-'-
o1 sao8 eunlo^ Suruterl aql eral{^ . aseqdqns
8ur-(re,t o1) 1r asn o] anulJuol no,,( ,itrsr--.
paads peol eql qcear no.{ III] slq} astseqdua
Furure:t e asn ol lrets no,{ JJuo 'saseJ tso.-
trou IIr^\ lnq auru€rFo.rd eql ul uo lpea
fta.r. Sururerl aseqdqns paadsTpeol Jo tlq elilII aIeS ]o oSalc : l
e Surop q1l^{ lr€ls lq8nu no.{ 'spro.lr raqlo uI - saselldqns pue selllsua:* ] p".a,
I rar6 raxo;
I *----r----
-\
'puocas pur? lsrrJ pasrseqdrua aq ppoqs paadsra.to erel{^ ,^4,or{s Z pu" I srrq----' \\
eq; 'partdde aq p1no.4\ Surure;1 paads.ra,to arar{^\ suolssas Sururerl eql are slno>lro^\ ploq - - _
I tH/S IJO AVC r^j I zHls
uns ul
S]SVHd€NS DN NIVI-L
THE COIYPLETE GUIDE TO ENDUMNCE TRAINING

Figure 4. | 3 Subphases in a cycling training programme Figure 4

Aerobic conditionins and Anaerobic threshold Anaerobic conditioning,

Preparation sportspecificstrerigth conditioning speed and power

o o o @ o @ o o o :|Pgn-< ,{{g
Preparation LOaO High load Load/speed High speed Sprins Over-
speed e sEndard
Small h!lls, Big hills, Flat, big Up tempo: Anaerobic Etensive Intensive
Easy cycling
smail teaT big gear gear 4 min+ threshold
4 min+
sprints sprinb
45 sec l0 sec
< | 0-20
sec
speeo
motor
:u* Da{e \
-4min - lmin Bound .-Trnn ;r
Pace,
sprnnrnS
sprins lr:I-::s in
---:*-__
urlJr /Y:'s _

ihm rould
*----.-
uu- *qt
src":*,c ab'(
nr]ttrr :;1-e1nt.
romcL,a-"e b
- 1":6, ri$
- r,:r: 3jd
Note: Once you begin a subphase you do not stoP it.
Each subphase is emphasised in sequence and then maintained to the end of the Programme.
- a':[. 3igtr
gecic i
idryi,b6(
Figure 4.14 Subphase timing for a long'distance event

lr-imtr mI
lronman
]m mml :r':q
ll ,m,n :te sr;b
Base --r\-l
ftsp""a ; ,wrr-][tr:mn-..
F,:q

-/i\, *
'r -q:
- Tllt:_:
_
--:

s ,,.t ,^-r ..-.-i

;-
High load Load/speed Low speed High speed
Easy Load
I

62
€9
anbruqcal op ol repro ur clsaqsa{, eq lsnru nol '.
'Suture:l Jo l '1
l"ql sI repro srql ur Surure:1 roJ uosear aqJ
:(aldruexa Suqcle) 91'7 ]uaraJJrp e sellolur aseqdqns qceg 'Sur--- .,
-
alqel ur lno les rapJo aql asn '1noryo^. aur€s 11q Suraq eprr aql ;o srseqdura uretu ar{r -
'a'r peol uo snJoJ 01 lsrp^r er{l silel srr{ I
aql q Sururerl yo ad,,fi auo ueql aroru Surop;1
sr6I >lea,tt ur lnolro^ s,.{epsanl '796 aEec- -
JapJo 1q6r.r aql u! ule{ z auruerSord Surlclc aq1 ur 'acuelsur Jod 'lno-';-
aql ol alerrdo,rdde sI leqt aseqdqns eq: -
'luenDe4ur eJ? oJ € sI aJaql 't 1tn4 ur satutuerSord au-
suoq"nlrs eseql lnq '(p"4t Suruum ol pasn 1aB o1 saseqdqns asn ol Mc-
unr aqt uo paads lq pa.uo1yol a>llq aql uo spq
aru"rnpua qlSuarls :uo1{}elrl rog '3'a) sapour
'ssJu{E. .
Sururerl relrurrs aurquror,{1a1e-raqrtap lq8nu no,{
eJeqM suorl"nlrs auros 'asJnof, Jo 'aJ" aJar{J relncrped e e^"q no,,( ;r aseqdqns lurJac:
'(ituerrodrur l-ra,r) e uo aurll aroru puads ol lue^ lq8rur n,-
::=.-
Fururerl;o uoqdrosqe eql eroJarar{t pue .{la,rocar
-rsualul aq] Jo aruos arrnbar 1ou lq8rtu n,- .
sdlaq srql 'alqrssod se >laa./r Sururerl eql uqll^\
iarurl q8noua a^eq 1ou lq8rur n,
Jar{lo r{f,ea ruor; pede rey se 1de1 are Sururerl
:asneJJq aseqc -
-
Jo sapour (e>lrl, araq,^ '(.sa1r,(ronuu :,,(ep o1
Kn(L'2, raldeqc aas) Sururerl cr1c,(corclu;o aldrc &a,ra asn ol paau 1ou lq8ru flor\ 'luo,ro -
-urrd aql ol >lJ"q s>lrel{ sII{J 'paads ruor; le.t,re ro; 8urure,r1 ur alnba; nol 1eq.u. lnoq€ rI+I- -
aq 'l11eurg '(Et't '39 aas) Sururer] as€q .
aru"rnpua qlFua;ls pue 'acuelnpua gl8uarls
ruo-r; .,(e,,ra.e suorssas aJueJnpua
daal'ayduexe rod lceq aseqdqns paads ,la.ol eqt qsnd plno " : - _
'{ro^\paaos Jo u"ls aql 1" rnJJo plno.^ as€q. -
Uede llaM OurureJl srq] os 'eseqdqns paads qFrq aql ur sr-.-
Jo sodAt JelrLurs daal ot A{ L .,(1rsua1ur aced acer srq; 'llrsualur 8ur* --
ploqsarql clqoraeue ol rasolc eq ilI^{ aced - -.
uorases 6urure;l aql 'um ru1 0I ro uolqlerrl acu"lslp pr€pu: :
e aJnlcnJls ()1 ,VtoH Surop are no,(;r 'ra,r.a-m.o11 '(tt't '3U ars) sr--'- ,
Paaas paads I paads Paaas P€OI
-JaAO JA/v\od slu rJas qBlH | ,\ o'l /PEOI qErH PPOI lse3
paed5 as€8
a)PJ al
3ij
S:SVHd€NS 3N NIVll
IIE COI'IPLETE GU DE TO ENDURANCE TRA NING

work correctly and train at the higher intensi-

ties. This order not only applies in a workout
but also in terms of prioritising recovery
Training type Time
between workouts - speed and technique
Warm-up lO min training require the longest recovery time,
Technique 20 min whereas endurance training requires the least.
sprints 2 x I min (10 min Here are two examples (table 4.11(a):incorrect;
Speed
rcct hctrrreen renc\ table 4.11(b): correct) of day-to-day scheduling
Speed up-lempo and anaerobic that includes a speed training session:
threshold3x5min Thaining Monday night and Tuesday morning
\ min rcst hetrvcen rcr -\
/ LJL ueLv"!-"
'
vP)/ leaves too little recovery time before the speed
Strencrrh endr rr:nee 20 min, flat, big gear session.
By training Monday morning and leaving the
Endurance 60 min endurance
speed session until Tuesday night, adequate
Warm-down l0 min recovery time is scheduled. Once again, there
Total |me 172 min are exceptions to the rule (e.g. learning to do
speedwork when tired) but in most cases this is
Note: These forms of training would not the best format.
normallv be combined in one sessionl SE"nate
Trpnov

:.,:*
Mon Tues Wed

a.m 'T--- endurance

p.m. endurance

:a:::l:- |
:: ::aa:: a:'.: a,:.: : : .
=::::,..:'::

lYon Tues Wed

a.m. endurance endurance

'' :L d
=.
* --_F i
p,m.

64
99
slql r{J€er selalqtr€ lsotrAJ raar€c Suqrods 'rno.{ ur
,{psea se aluoJ }(uom sasea-rJ...
aFels srql 1e aseqd dn-ppnq qf,ea uI eJul?rnpua t€qt puIJ III^\ no,{ a8els aru. .
ql8u_arls asrseqdrua plnoqs lnq 'Sururer1 isrea.,( I"re^as ro; ,{11err1seluE.l ;,-
peeos pu" eluernpua apnpul IIps plnoqs srqJ 'uJoJrad nol rollaq aLIt ,- l
no1 ',,(po aruernpue ql8uarls op ppoqs no.{ aql - qreordde ,ra11aq sI eroi--
l"q] u1?eru l.useop srqJ 'ra,ta.mog 'Sururer1 luads leql .{1ary1 sr 1r '8ururerl l-IEt-s r:.
aruq aq] rog sureS acueruro;rad lueersru8rs lsoru elntr]-: -
aql acnpord ilr^. slno>lro^ alu"rnpua qlSuarls st aJoLU, aL{l :; A6a:=
l"ql suearu srr{J 'prel{ Surqsnd uo .{rrec o1
alq€un aq il1,\\ s8al rnol 1nq 'qlearq ro; Surdse8
aq tr(uo^ nol 'ace; e Jo pua aqt lq :s8un1 aql 'slql a^alqrrl
aroJaq raJJns leql selJsnru 3a1 aql sr lr sluala raar€r Sururerl rno,{ q8norqr ,::
aruernpua lsour ur l€ql lceJ eql ol enp sr srrlJ sar8alerls ,{a1 rno; ar€ araqt tEL{r i :
's;ea.{ .rar1.ree rraql
Jo sluarualo;dur 9rq aql Jo aq; 'auuerSo.rd Surure4 rno-i d, -
urnlar or{l 01 speal 'Fururerl ilIq arotu Surpnlcur -drueu .{1)ue}suor o} paJu no i '.p:
aldruexa roy 'arutuer8o;d rragl o1 Sururerl aeue sla^al lsJlrrur :no,( deal pue ((a.L-
-lsrsal aJoru Surppe leql ra^of,srp salelqle etuos 01 JapJo ur sar8ale.rls Furure-n l
elnuJJoJ ,6uo.rJs ol paau eroJereql IIL,r.r no,{ :lualur'
etu"s aql aas l(uo^ no,{ uo saoF ar-..- -
pue 6uol, aqJ :7 Abate.rts rla;;
'uorl"Arlolu rog lea.rS sl qriq\\ '- l
pp1u1 31q l: ees Ilr'.rl. nof 'ure:t ' ,
'qceordde
.rallaq sr aroru, s1q1 sldope uorlelndod lrlalr{le
aqt Jo luar rad 0B lnoqe 'y1e,ra.t6 '.{1lua lUALUOr"l - l
-reJJlp op uer .{aq1 leq.tr le >lool sraqlo alrq^\ panurluoc JoJ sarE-: :: -- :
'dn a,rr8 salal{le aruos '1urod srql }V 'lualxa ---- )-A!E l
a5rel e o1 Sururerlra,to dn pua pue aroru : -ui---.
pu€ erour op ol enurluoc salalqle Jo lol v ...-,.,.4,
'araq dn pue ol uoJJa pat€rlpap Jo srea.( o,u.1 Surure-r1 pue Furcer rnol lrns - : - t--
rno.{ asnuoJsnJ uer nol .,r,roq rr , ;,--.,. 1-
lnoqe sa1e1 ,{11ensn 11 'Sur1e.r1snr; .{lqrparcur
aq u€r pue (It a8ed aas) .surnlar Furqstutrutp osl" sr 1I 'slleJJa Sururerl luera.11.:, -:-
Jo ^ aql, s" uMou{ sl sIqJ 'ssal pu€ ssal roJ -ndrueu aq uel saldnuud asoqt . , ::-i -'a--lTTr :
erorr"1pue aJou op no.{ - ur 1nd no.( lro;ga ]J€ls ol aurrl sr 1r 's1ua,ta oluE.r-'' --'. .il \::
pu€ arurl Jo lunotue aql roJ ol pasn laql se -rcuud Surure.rl aql pur?lsrapun l- :L:
' ':- - '1-'
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SNINIVEI lO NClIVllc :---- -.
THE COIYPLETE GUIDE TO ENDUMNCE TRA N NG
stage of training two-years after they begin
training.
Unfortunately, at some stage you will once
again hit a brick wall and stop seeing continued
improvement, despite your effort' About.10 per
."rrt of athletes encounter these problems,
although a lot miss this stage and moved straight
to key strategY 3.
Key stnategy 3: the 'go handen'
fonmula
At this stage, intensity and speed are key' The
correct intensities, timing and number of work-
outs are crucial, otherwise you can wear your-
self out.
On average, it takes four to five years to reach
this point. One of the major mistakes that many
athletes make is to move straight from volume
('more is better') to intensity ('go harder'), missing
out the crucial element of strength endurance'
Speed will allow you to go fast, but only for a
short distance. Without strength endurance,
speed is virtually useless in endurance events'
Ho-"rr"r, as with previous stages, at some point
you will once again become subject to the law
of diminishing returns.
Key str"ategy 4: the 'smart
training' fonmula
By this stage, you've emphasised all of the
different types of training and now need to
become smirter about what you do in order to
get the most out of your training' In other
i"o.ds, you need to work out how to get the
most return for the time spent, and how to train
in the best, fastest and most effective way' After
all, anyone can do huge amounts of hard
training, but only the best know where to
concentrate most clf their efforts and what to
drop out. The key is to try to find out what
66
works and to start to build your personal F igure
training formula as you go through your
sporting career.
To summarise, improvement involves moving
throueh a series of different training strategies
over iperiod of years (seefig.5.1). Each is impor-
tant at different times, and missing any of them
out will hinder your long-term potential' The
trick is to see when you need to change and
begin to move to the new strategy without
g"iting bogged down or stuck on the old
Lethods. Now we need to take a slightly smaller
view and look at how training is set up through
a year.
- =-bUi
Length of seasons - -.,!,
\- Ill
In-season [genenally eight to
twelve weeksJ
The timing and length of the competitive
season varies according to how competition
is structured and what your goals are' Some
sports have a single peak in a yeat, for
e"ample national or world champs, where it
is vitil you peak on race day. In such cases,
the in-season lasts only the day of the race
(talk about pressure!). Other sports have a
series of .ua"r' such as national series, best
athlete over a series. In this case, the in-season
can last several months.
The in-season generally lasts eight to twelve
weeks with the athlete holding a 90 per cent
plus performance level during that time' A
iOO p"t cent performance level can only be
maintained for approximately two to 14 daysr
this can occur one to three times during the
in-season for most athletes. When an in-seasor
lasts longer than 10 weeks, the athlete wil.
need to repeat some aspects of pre-seasoi:
training.
L9
'a1og'1no-uJnq Jo >lsrr aql €searcut .'(etu suose as rnoJ e^eq,rcul salalil€ elllg 'pashp€ lou sI s>ie.
-JJo Uoqs s" parolluotu AIInJar"r aq ol speau rnoJ ueql ssal 'elq"uosear sI s>laa^^ e^Ia^\l ., uoseas-aJ(
srql q8noqt'suoseas-;;o Surpnpur'passardruor ;nog '.&plce ftrsualur-.ttol 1q3{ 'a't 'atutuer8c-=
IIL,\ elalq:
are sporrad Sururerl 'sasel qtns uI 't'g arn8r; ul ,,(ranooer aAIlJ" ue ulelureru nol se 3uo1 se ''a1:- uosees-ur
pelerlsnlll sI uoll€slporrad alqnop ;o ad,ft srql -sr p€ Jou sr sqluou 4s ueql ra8uo1 q8noq--: aql 8urrn
uoseas-JJo 3uo1e Sur,req ql1,r'r ualqord ou sI are--- islep 71
uoseas-uI uos?as-uI aq ,{1uo
'uoseas-ard'uoseas-;;g'uoseas-ard'uoseas-;;g
[slaann uealxrs
()1 Jnol [;;e.rauabJ uosees-}13 v 'atull l
<-sqluourg- > <- sqluotuq --> luao rad
:slq] a{ll 8uqoo1 teatr e ur 11nsar .'(eru a^le^ 4 ol
(Jauunr '(s1aa.,u 1{3ra ol rno;) aseqd paads e pue (sqtu,- --
srqJ 'uruqn" pue Surrds uI uoqlerelu ?
xrs o1 o.tq) as€q dn aperu sr uoseas-a:d tr - uoseas-uI
es€r aql ul Jo 'seraqosruaq urel{lnos " ;o :
"pueJOuraquou aql qloq ur suorlrladruoc aldurexa raquauaU '(uolqtell luuds 'u>1 0I) arer rotr,. , lsaq 'sarre
.ro3: 'suoseas a1d41nru WIm real laql ol dn
€ roJ u€ql '(ueuruorl-91e11 'uoqlereru) ,sa:., e e^eq sl
-aIeu Ieuos"as lueraJJlp e a^eq uauo seleFDe ra8uol .ro; ftessacau saFealur Sururerl lead - -. eter er{l J
'Erl aas) woqe qrear 01 ra8uol no,{ a1e1 IIr,4 1I asn"f,aq ,{1d:-* . 'sasec qln
IeuorJeuralur 'ra,La,to11 '(Zg jr{1€ua1 ur lren uoseas-ard eql seop lq11 - . -
-srporrad Sururerl al8uts e paau lpo p,tt ,{aqt lI eJaqi '
uoseas alues eql uI II€J sel€r >l"ao s(3]alql€ u" JI
qr€a Jo q]8uay aq] pu" salras eql ;o qt8ual = - ro; 'rea,,(
'fto1srq Sururerl rno.,( uo spuadap pu€ alqE-. atuos 'are
.
uorlesrporJad alqnop snsJa^ al6uls {UFlq sr salres ar"r e ro; Suruter; 'uos€as--- uorlrladur
ralroqs e arrnber (urnrraluc e1e.,(c 'ru1 g1l s- , .
a,trlrladru
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l8urure4ra,ro !r passen-8 no.,( ' ' ol peal sr uos€as-ard 3uo1 V 'sI ol"r aql 3uo1
,{eru srq; 'aseqd es"q lxau rnol ur8aq no.,{ aro;aq ^\oL - o1
,d1a1a1duroc ralolar 1ou,{eru nol asneoaq rels€slp leq,r\aruos spuadap uoseas-a:d aqt;o qfual =
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sar8ale"qs
Fur,roru sa
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tu;uqe.r1 ;o e;er(e all eql ;'g e.rnBiS leuosrad ,r
sltdDNtEd DNlNlwl io No l\aladlNv^
THE COIYPLEIE GUIDETO ENDURANCETRAIN NG

though, that the more races you aim to peak
for, the less chance you have of getting it right
each time. International athletes with four or
more peaks a season have to work very hard
and very intelligently to peak precisely at the
right time every time.
Length of training periods
Tiaining periodisation (Base 1, Base 2, speed,
taper) varies according to a number of vari-
ables. These are:
. Experience (how long you have been
competing in the sport, your training history)
. Your ability and training tolerance
. Your age
. The length of the race you are training for
Experience has a big effect on training. If you
have been involved in your sport for years, you
can train harder and longer than if you are new
to it. Tied up with this is age - up to a point,
older athletes tend to be able to tolerate higher
training volumes (one of the few advantages of
getting older!).

Figure 5.2 Athlete racing peak races in the same season (in one year) -
single periodisation

Race Race Race

I
I
:
I SPeed

Figure 5.3 Athlete racing in two mafor events in one year - double Periodisation

Base I Base 2 Speed Base I Base 2 Speed

68
69
no,{ dlaq ol auop aq pFol{s saf,er atelpalrlratur
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pIFq ol sr la1 eqJ 'uoos oo1 dn Suruterl rno,{ .,(aql (paads '6 aseg 'i aseg) sasegd aqJ reuo-.'-> t-_
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-eqdua aq osle uec anbrugJal 'elueturo;rad aql ',{lqrqe pue aSe 'acuar,radxa .{q paur--
1ce;;e .,(eu leql (saunlur 3ull33ru 'sarueleqrur -ralap osl€ sr q1Suey Z eseg 1ua1xa Jassel € - -
qt8uarls '.,Qqrqrxag) srualqord l1eus .'(ue uo 'sa8eapu Sururerl parrnba; aql qf,ear ol aq , I
etr€4uaJuol ol alq" aq osl€ [I.^ no 'dlyenper8 spaau aseqd srql ra8uol aql 'eJer aql taFuol : *-
.,fta,r dn-ppnq rno.( lr"ts pue el11q rl xelar ur?:) :af,€r eI{} yo qfual aql lq paulruratap dp"reru- -
no.,( sueaur slql
(lil"rauaC 'a^eq ol suralqord
o^4.1 aql Jo Jallaq aql sI elrlq qlnlu oo1 FUI^eH
sr(s1aaaa. uaalxls o1 lq8ra) 6 as€g;o ql8ua1 :- -
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leql stualqo;d yo raqrunu aql uo Sutpur-':
'rade1 aq] rJlroqs Jq] 'ra^olar 's1aa.,n lq8ra pue orez uaa,t{laq lsel uer I -'-
nol ralaq aql :eler -(ra,tooar rnol ,{q palJaJJe
osle sr radel '.rade1 aq1 ra8uol aql aroJareql
pue 'arr8rleg anq€lnrlnJ aql ralear8 aql 'parrnbar
t asE=
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)dri l
urese sr (sfep 71 o1 o.,u.1) redel aql Jo qlgual aqJ
JadeI q8q ol dn ppnq 01 arull sa>l"t lI pue '.8urutr:.
sa8eapu raq81q arlnbar saf,"r ra8uol '.,(1sno-- .-,
peuorluau sy 'spouad Sururerl aql ;o u ',
.

II
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lSurq1ou roJ Eue^a af,u€rnpua pellel aql sauruJalap osl" af,er aqtr Jo qliual r:- -
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par5 se arrnbar 1(uop 'slrods palualJo-lurlds pue ->lro^^ pue seurnlo,t Sururerl ralearF qlI \\ . = raq8rq e1e.r
sal"J Japoqs a>l{un 'sluana atueJnpue esnef,eq sI ,(11e:nreu ol rlqe rq oslp ,{er-u satalqte '.- '1urod e o1
srql 'aseqd ryoa,rpaads aqrgo qfual aqt uo tf,eJJa -:-- ,^eu aJ? no
if,Iqla >po^{ lua8rylalur poo8 e lt?aq or
leur5retu e ,(po seq (>looq silfl uI rilp.\ tl"ap qrods s,lr :leroN '.slern]eu. Furleaq slJIro\\ P-- - no,( tsrea,{
ro;) acer eqt Jo I+8uay aql '(s1aa.'u. lq8ra) aseqd salduexa Lltt^\ parJlltl sr t:ods go ,{"rott -' nol 31 'Furr
paads ra8uol e qlI.M ador p.l salelqle paeuarrad 'JSJnoJJO 'snJo ]sJl eqt ueqt Sutute:1 'r:
-xa orotr\I '(qaa.rt rno;) aseqd reuoqs e a^eq ,(e,r,r,e ta5 ot Jlqe aq ot puJl .spa"rqq6n "ro; Surure
IIr^4 salalqlla parualredxo ssel pu€ ra8uno.{ 'ure8e asaql 'uorleredard alllll {le^Ilelar r{rl \'.
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PaadS aldoad ar-uog 'Sururert streJJe osle itrl uaaq a^e
sltd lNlld tN N vtL,ro Nolrvlnd NVh
IHE COIYPLETE GUIDETO ENDURANCETRAIN NG
maintain your enthusiasm' as well as help
condition you for the major race or races ahead.
In cases where there is plenty of time, base
training can be lengthened and one to two mini
peaks can be scheduled into the programme. If
you have more than six months until the start
of your peak race build-up, you may want to
focus on some similar events to help build your
proficiency in the sport. For instance, if a build-
up for Ironman takes about four months, and
you have seven months, it would be useful to
do a marathon or a long bike race in the three
months before you begin your full Ironman
build-up (see fig.5.4). This will all add to your
experience and performance.
If you have between three and six months
until your peak race build-up begins, the 'more
than six months' formula applies, except you
would have only one mini peak involving a
similar event. If you have less time than this,
concentrate on slowly building up training and
addressing specific Problems.
Not enough time
If the time left until the race you want to aim
at is too short for a complete build up, your
programme will need to be compressed. This
is a difficult and undesirable situation that
Figure 5.4 lronman build-uP
70
long-terrn planning usually gets around' However,
injuries, illness and the importance of an event
(for example, an Olympic Games), sometimes
mean you have to make the best of a bad situ-
ation. Nevertheless, if you have missed more
than one-third to a half of your build-up, you
should probably look at another event.
If you have lost less than one-third to a half
of your build-up, the compression of your
programme depends on the type of race you
are facing and your previous background and
experience. If it is a long race, the speed phase
should be compressed or eliminated. If it is a
short race, you will need to compress the base
phase mainly, or compress slightly both the
base and speed phases. Remember, though, that
you need to do enough base work so you don't
become overtrained or injured by speedwork.
How to manage training
during the 'in-season'
Generally, you have two choices in peaking for
races:
1 Spacing - peaks are spaced approximatel,v
six to eight weeks apart
 IL
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THE COMPLETE GUIDE TO ENDURANCE TRAINING

hours to six hours 36 minutes. This doesn't seem okay while mileage is still fairly low. Finally, as
like much, but it soon adds up over the weeks you get close to peak mileage, 5 to 10 per cent
and months. After this, 10 per cent increases are increases are again accePtable'

Race length Approx. longest

Sport
workout
- .:r

Running lYarathon 47 km 30-36 km -i: :

Half-marathon 2l km 7l-26 km --
l6-21 km "-_. t:::
l0 km lO km
-'_
* :
"t..:::
Sprint triathlon Swim 700 m 700-2,000 m : -. au.
Bike 20 km 20-80 km r -_- :-;:
Run 5km 5-15 km '-; : l-:-;.
*. -*_*::1.
triathlon Swim 1.5 km 1.5-3 km
Olympic
Bike 40 km 40-120 km
TTI:--:l
Run l0 km l0-21 km
I *l-i:.
Swim 2km 2-3.5 km ".'
Half-lronman
Bike 90 km 90-140 km
Run 2l km 2l-76 km
Snneng
Swim 3.8 km 3.8-4.5 km
lronman
Bike lB0 km 160 200 km
Run 42 km )6-36 km ' t.r : -:--

Standard race 7-3 hr 3.5-4.5 hr

Mountain biking
40 km 40 km B0-120 km
Cycling
B0 km BO km B0-140 km . -I-;--:,
160 km I 60-200 km
160 km
700-1,100 km | 60-200 km
Tour

Standard race 2,000 m 15,000-25,000 m

Rowing

Duathlon, short Run 5kmx2 l5-21 km

Bike 40 km 40-120 km

Duathlon, long Run l0 km x 2 70-76 km

Bike 60 km 60-120 km

Multisport - depends on race.

Run: up to duration or add 40 60% to race length for sub-3-hour races
Bil<e and kayak up to race distance or add 40 60% to race length
for sub-3-hour races

72
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THE COI'IPLEIE GUIDE TO ENDUMNCE TMINING

7;,F;!:i::;;:::a=
YEAR NAME PLACE GAIN (m) DIST (m) GEAR FREQUENCY

1937 Slaats (NL) Milan 160 45,535 74x7=7,32 103'6

1937 Archambaud (Fr) Milan 280 45,817 74 x7 = 7.32 104.3
1947 Coppi (lt) Milan 3l 45, B4B 57 x 15 = 7.4 103.3

1956 Anquetil (Fr) Milan 3l I 46, 159 52 x 15 = 7.4 103 9

1956 Baldini (Fr) Mrlan 734 46,393 52 x 15 = 7.4 104'4

1957 Riviere (Fr) Milan 530 46,973 52 x 15 = 7.4 105.7
l95B Riviere (Fr) lYilan 473 47,346 53x 15=7.54 104'6
l96f Bracke (Bel) Rome 747 48, 093 53 x 15 = 7.54 105 3

1968 Ritl.er (Den) Mexico City 560 48, 653 54 x 15 = 7.69 105 4

1977 Merckx (Bel) lYexico City 778 49,431 52x14=7.93 103.9

l9B4 Mosser (lt) tYexicoCity 1,377 50, B0B 56 x 15 = B'17 103 6

1984 f4osser (lt) Mexico Crty 343 5 l, 15 | 57 x 15 -- B'27 103

1993 Obree (GB) Hamar 445 51, 596 52 x 12 = 9.25 92'9

1993 Boardman (GB) Bordeaux 674 52,570 53 x 13 = 8.70 100. I

1994 Obree (GB) Bordeaux 443 57,713 57 x 12 = 9.75 94.9

r-5
1994 Indurain (SP) Bordeaux 327 53, 040 59 x 14 = 8.86 100.9 -r-
llliTrE

1994 Romiger (Swi) Bordeaux 792 53, 832 59 x 14 = 8.86 101.3

\'rwa-
1994 Romiger (Swi) Bordeaux 1,459 55,791 60 x 14 = 9.02 1022
1996 Boardman (GB) Manchester 1,084 56,375 56 x 13 = 9'0) 1042
iilif -'|:

only real change is in the size of the gear. an important aspect of increasing speed' We talk
Therefore, the limiting factor is the size oi the about training for an endurance
event' but in : lliiii! .€
gear. This can be to other sports: in fact we are training for a strength endurance
.ili: I
*::
"pin"a
running it is stride length, in swimming it is event'
distance per stroke. and so on. 'rFlr;.l -
- i. ll
Going back to the equation, we can see where
' '" ll::

the weak point is in most cases: gear Ty-p.e--S 9f SpeedWOf.(

"rrd,rrttt.".
Therefore, increasing the resistance in our
training without injuring ourselves, and getting Speed training is required to some degree for most
,rsed to pushing higher resistances for longer, is racing situations. It increases your competitive

74
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THE COI,IPLETE GUIDE TO ENDURANCE TRAINING

l -.€ !d

Training type Duration Effort Subjective pace Training effect lnterval

(approx.) (approx.) example lT,i- r: i
r
Power < I 0-20 sec 100% V intense, lmproves initial V short
1.1::* .

v short accel, l0-15 sec

tr''-: ;a---
then rest to
r,'.r. -:-- - ,'
recovery;
nlvnmetrir^s
T/- -- .--
Intensive sprints l0 sec-l min 100% V intense, lmproves max. Shorl 30 sec-l ' ."-.. ---,
unable to explosive sprint mrn then rest _
converse torecovery
- :--
ufi-,- | :
1in mnd r:ccc\ -1 :::: l.

Extensive sprints 45 sec 4 min 95-100% Intense, very lmproves max. Moderate l-3 ---'_
difficult to sustained sprint min; variable :
converse pace recovery -:,1. l

Submaximal >4 min B5-95% Moderately lmproves max. Long intervals

ctc:dv-ct:tc usually 4-20 lll;1, -;. -l-"
intervals intense, -.-*.-/ ""'-_-
moderate to pace min, orTTS; {- {. ---- -:
difflcult to Aar raentrarv
converse ." ) ::
. --:-..':
Up-tempo >4 min 75-85% Moderately Progressive V long intervals,
-.,- .]- *=
easy to intensity inc Progressrve
converse hrirlaa h+'r,n intensity inc s,gtUre 5
LSD and and duration
cnccdrrrnrlz dec; rest to
recovery
I
Long slow )4 mrn 60-15% Easy to Inc training Continuous l;iQrerk

distance converSe tolerance and

i^- -Ail;+., +^
ilrL ouilrL)/ Lv lilteeir i
cope wrrn
dist; basic lxryagk i
conditioning
trEsk J
Active >4 mtn <60% Assists recovery Continuous
converse no real training
effect T
fr*w(
Ittrergfi l
Key: Int: intervals; inc :
increase; dec : decrease; dist: distance; LSD : long slow distance: ilie|gr j
accel : accelerationl 'fTS : time trials ftir*ielti I

76
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THE COIYPLEIE GUIDETO ENDURANCETRAIN NG
In essence, time trials are mini race simulations.
They should start at very short distances and
progress to longer distances. They can be very
tiring and preferably should only be done late
in the speedwork phase after intervals have
already been done.
If there are no effective warm-up races avail-
able, then time trials are the next best thing.
But remember that races and time trials are
similar workouts and so both should not be
done in the same week. Neither should time
trials be done the week before or the week after
a race. No more than one time trial should be
done each week, and it is best only to do them
every two to four weeks (elite, every one to two
weeks; intermediate, every two to four weeks;
novice. no time trials, just intervals).
Racing
Races are very much like time trials, but with
the added bonus of competition. Races should
preferably only be done towards the middle
and latter stages of the speedwork phase after
a period on intervals. Do not race every week
unless it is necessary (e.g. a race series), or unless
it has been built into your programme. Avoid
speedwork two to four days before and after a
race (ser'Tapering for races'. page 86).
Spnints and spnint intenvals
IanaerobicJ
Sprints are a type of high-intensity interval.
They are used to develop your ability to cope
with oxygen debt and to develop maximum
pace. The difference between sprints and
aerobic,/anaerobic threshold intervals is that
sprints are shorter and do not always require a
reduction in the rest period.
Some sprints will have reduced rest periods,
while others will have rests that allow full
recovery as the sprint is designed to improve
78
short distance speed and not sustained top
soeed.
The only so-called endurance sports that use
sprint training are cycling (road and mountain
biking) and rowing, although very short sprints
or'stride outs' may be used to develop leg speed
for running. A speedwork session may look like
this: 6 x I min at 100 per cent effort with a
2 min rest between efforts.
Othen fonms of speedwonk
Another form of speedwork is 'fartlek' (a
Swedish term meaning speedplay). Your
in both dur-
interval,/sprint lengths are varied
ation/intensity and recovery time, based on
how you feel.
Overspeed is used by cyclists and short
distance runners to increase muscular con-
traction speed. This involves exercising at a
slightly faster biomechanical pace than race pace.
'Dead leg' speedwork can also be used to get
your body used to exercising on tired legs. This
may involve hill training immediately followed
by speedwork.
In general, doing speedwork in the afternoon
is best. Your body seems to perform better then.
Use of speedwork
Detenmination of tnaining
intensities
\A4ren looking at your training requirements for
a specific race, think about what training period
you are in, and the intensity of the training you
will need to do. In the base period, low-intensih
training is required. During the speed phase.
though, you will need to do some training at
race pace and practise aspects of racing such a:
accelerating, extensive and intensive sprints, and
hill climbing. This all helps to simulate race
6L
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nol;r leqt la8ro; ](uop puv 'elarqce o1 8urft1 aprJrp ot J^eq no1 'a8ualeqJ aql JIeq \ - porrad Furu
a:e nol aoed arer eql 01 a^Il€lal !se; pue poqs asrseqdtua ol paau 1p,n nol sa4rsualur Sr.. roJ slueruaJ
ol ,^{ols pue 3uo1 uro{ sassar8ord .{leraua8 qrH^\ Furplla0 'selllsualul Sururerl Jo sru-'-.
Sururerl l"ql raqueuar lng 'acer aql Jo esoql seqceordde lueraJJlp lpq8rrs alnbar pods .
ol serlrsualur Sururerl mo,{ qrleru 'leraua8 u1 aql q sasrnoJ luaraJJlp pu" sal€r luara-l-. -
'.,(ra.tocar alrlr€ pue (qg1) aruelsrp .tto1s 3uo1 ')red udq62 aql loI
'odural-dn aq il1a\ lser ar{J 'aseqd paads aql ur 'salaFlleFl asrnol-lrotls ueql sarllsualul -::
a8eapru I€1ol Jo luae rad gI ol 0I Jo Lunruxeur J€ sarunlo^ Sururerl ralear8 arrnbar sa:-'
€ roJ lunocoe .(1uo 11pna ra.trod pue 'slutrds ul ueLuuoll 'Sutltq urelunolu ueqt 5t. ..
'ueq1 ra]leq
a^rsualur pue e^Isualxe 'I IS 'AlISualuI qf,ea ol llrsualur-q8rq ;o serunlol ralea:8 sar-
. uoouJeue a
se8eluacrad u8rsse ualo u"l noa 'aseqd paads 'aldu.rexa roJ 'Sur nog 'satltsuelut .F u.
aql q Suruaddeq (Suqur"rds pue sl€^ralur 11n{ Jo stuJal uI spu"uep luaJaJJIp a^"q oslE l -
IuJJaJJTCI 'Junlo^ ,t,rol le tnq 'eseq utelul'. pa.,no1o; d1
Surpnlcur) ryo.at .(psualq-q8lq pu" I"luxeuqns
qllu'eseqd aseq aql ur,(lureru JnJco plno^ >lro^\ aseqd paads rqt uI ruop aq IItts p1no,u 5r. srq; 's8a1p
,(rsualur-znol aql pue Sunne4 IIIq aql1no palu€J OT 'rnol aql alalduof, J.u€r nol;r 1se; Sur. 1aF o1 pasn
'aced ace.r
aq osl" ppo^ Sururerl []q Jo lol V 'asl?q urel lurod ou sI arrr-ll 'lle raUV '(61) ,{trsuert
-ur"ur ol {ro.^{ oT Pu" 'slulrds arp roJ >lro.^\ IH 1e a8eapru r{SH Jo lslsuol ppo,\\ Sururert - e 1e Sursrc
eluos qlp{'tr{S aq IIL/{ luauarlnbar Sururerl ureur Jo lsoru 'slep auru JaAo rno] ap,,(t ru1 t, =
-uol J"lnJ!
aql 'aleJ aplr e srz qf,ns '8ur1uuds Jo lol q1il\ ro5 Sururerl ara.u no,{ '1epad raqlo erll uo . - uoi{s pu€
"
,(1q pue uoqs sI ol?r e y1 1.{ressaoau sr Surure;1 'sJSrnoJ lLlr-r.
.,firsua1ur-q3rq ou'.,r,ro1aq pu3 I€lulxeuqns '1roqs uo ,(11eraua8 aJe surnllalltl se 'Suu- -- uo paseq
pue '(ra,,u.od pue aAISualuI 'a,ttsualra - - -Inp qloq
luao rad 66 sr uoqleJ€ru ? a:ruts 'stauoqler€ur
alrle roJ 'aldurexa rcg 'asnqd ryornpaa{s aql uorJ€ralalreT8urluuds '(yqg) paads alels \-: - rno '({nt
7u1tnp -,(l8urprorce Sururerl etr€f,olle uaql pue aler q8q uo al€4uatuoc ol peau p1no.t\ nol li e) ,1aylreg,
ol salnqlrtruor qJ"e qf,nul^{oq lno -paads se luelrodrul se lou sr a8eayttu 'alu'
">1Jo^4. ol paau osle{rsualul )
ill^{ no^ ]no sil{l ryo^\ oJ ro; 'urnrralr:c ap.(c rul 0t e ro3 Sururerl -'-
;fi1sua1u1 qf,"e ]e auop sI Sururerl aql paads Surop are no,( JI '(dlerl roy saunur:-'
yo uorpodo,rd 1eq.,r,r '-{pcurccns ssal 11 lnd ol rg aldrueg rr;rcadg t ue4 aas) uaq.,ra. pu€ 11:
(utnw 070u '.t,to5 'ace.r aql aroJaq sA€p .4 eJ e lllun pFoqs no.( sarlrsualul leq^ lno >lro^\ ol : e qll { uoJJ
noa llprr;nads yo alnr aql sI slql 'Fuqultc' ' a4r >1oo1 .{e
paur"lurerl aq ol spaeu ryo.ttpaads og '$,{ep
uaeunoJ ol rnoJ llaleurrordde) llalerpaurur -ualxe Suqerod'rorur Sururerl (1g) ,&lsualu- paads 3a1 d
.,(1en1.t,t u,{\op .^ ,ols o} u"ls no.,( 'auruer8ord aluos op 01 peeu ilu no^ uaql'slurrds prt -- slur"rds poq
.rno.{ ruo:y ryo.,npaads eleulrurla no'{ ;1 'ryo.,n ,ro 3uo1 auros aAIoAur o1 Suro8 sIalel aL'- ur€lunou
-paads ro; .,ftouraur ,,(sno1 e seq.(poq rno.{ 'pueq 'w!a62 wI/^ ]r€ls s(laT {tzna 'J] ' .sn l"ql slt
raqlo aql uo 'elurl aluos loJ plp no^ >lro^\ uaqm 'segrsualur Sururerl Utlqn aJe'aro3.alr -'-
rnol pue setunlol
3uo1 aqt raquarual p.rt.{poq -rnol 1se paau no,( suorlsanb eqJ 'suo.- - do1 paurel
SlldllN ld f \ \l :t :O NOII\flndlNVl
IHE COIYPLETE GUIDE TO ENDUMNCE TRAINLNG

@E rfthggn

Mon Tues Fri Sat Sun

LO UT LO UT D/O tO tO (Long)

Key: LO : low-intensity; UT : up-tempo (intermediate intensity); D/O : day off.

Up-tempo days slowly progress from very slow
training in the final weeks of the base period to
speed training during the speed phase. This
should be a careful progression. No sudden
changes in training tempo should occur from
week to week. Not only would a sudden tempo
change increase the likelihood of injury, it might
lead to you peaking too early, or training over-
load in the last few weeks of the base phase.
Up-tempo workouts should be done on the same
days of the week you will later do your speed-
work on. All other days are maintained at LO.
Tables 5.6(a) and (b) are examples of how
base and speed phases might be set out for a
road cyclist. They show that speed is introduced
into the programme very gradually'
"ti

Week Meso- il
.T
cycle
t-
H 28 kph LO 28 kph LO D/O LO LO | 35 t40
Cont Cont
lllhi,,lilrr*E,l'l
trt 28 kph LO 28 kph LO D/O LO LO t35-t40 !
Cont Cont
E 28 kph LO 28 kph LO D/O LO LO t35-r40
Cont Cont

Tl 28 kph LO 28 kph LO D/O LO LO i35 140

Cont Cont
Tt 28 kph LO 28 kph LO D/O LO LO t35-r4C
Cont Cont
rrfiilli:Lt
F 28 kph LO 28 kph LO D/O LO LO t35-l4C - *
" rp.'" ll
,1i16

Cont Cont

T-1 32 kph LO 32 kph LO D/O LO LO 145-l 50

Cont Cont 140 t45
(UT) (UT)

H 32 kph LO 32 kph LO D/O LO LO t45-l5C

Cont Cont t40-t45
(UT) (UT)

80
t8
'suorl€puauluoraJ ; auo 'as"q urelureru 01 (ialou as€alo selal---:
9Vt-jrl
parq) A?rsualul ar" slno{jo,4. r.l
e le auop
saprrrord B'g elqeJ 'aseqd To.ra.paads aql SuFnp ^\ol /0sl-9t I
alpueq uee nol suolssas ryo.u.paads .{ueru .ltoq 1y 'aseqd paads aql Surrnp 1ea.,r,r. .rad s;*-
aururelap osle al"r lra.tocar rno.{ pue pods ;o aldnoc e uoISSas alalduroe € se paturo--rl
aq ,{po u"r >lro.4\paads 'Suruunl ro Sui '" 9rt-jrl
I
aq] q uaaq e^eq no-{ aturl Jo lunotue aqJ /09 t-st
'saurldrcsrp Jo raqunu € ssorl€ peards
alduexa ro; 'qrods auqdtcsrp-ay8urs lsoru -
are suorsses aql s" Il"re^o auop eq ,,(11ensn )aaM Je:
uer suorsses paads aroru 'rala.r,r.o11 '>laa,l,t qcea sfep paads Jo Jaqulnu LunLutxeL'r Oil-gtl
auqdrcsrp qc"e ur Jnrco uel uolssas peads auo
Oil-Et l
'8ururer1 auqdnsrprllnu uI 's-Iauunr ueql >lro,rrr 'aseqd ryoarpaads aql uI s]-i
-paads arorrr al"ralol u"l qsr1c,,(c pu12 sratuurlt{s
srql ,^^oq ;o aldruexa ue sapr,tord /'g elq.
t
aldurexa ro; '1aa,,lt rad suorssas ryo,,r,r.paads Oil-9E
iPrJnprr :
aJou .ry\olle slrods,{lrprng-q8rq'}cedurr-,to1
'ranarvtoq 'fitsua1ur Sururerl eqJ 'paJnpal c ! -
',,(lprauag '3ulurur.,ra.s ur uoISSes ,,(rana auop 'palnpal sI etl-- Oil-Et l
aq uef, ryo.u.paads auros 'paapul 'papoddns ryo,npaeds Jo arunlo^ ar{J
Sururerl 'alolcosau Jo $laa^{ lsea aql 5r-- -
Suraq sr lq8rarr,llpoq aql asneraq ,{poq aqt "
Oil -9t l
uo 8urxe1 ssel sI 1r se 'Surtuturrlts sr uorldarxa )JoMpaads pue salc^sosaL,r
'es"q Jo (B prn 4 slaar*) s>Iae.& o.^ l Ieu-rJ al{l q l"^relu odural-dn : , Oil-El
gfyl/vo { 0I-g:Jo { gt-gt/uo >l 0I-g:Ott-ggt Jo aler ileaq e 1€ auop are slno>lro^\ u:'--
-,/v\ol ile iuosrad o1 uosrad ruor; l;e.t ilr^\ asaql ipaads uI seseerJul^^oqs 01 lpo saldru:..' UH
ua.tr8 are seleJ Ueeq pue spaadg :a1og',(ltsualul Ieulxetuqns: * lsle,rralur I€nsnJo raqur,-- ill:.':r
- slul oTogg isyenralur - slul igo lep : O/Q iodrual-dn: Jn i.{1tsualut-,t,rol: OT lsnoi..' --
: luoC irnoq rad sa4aruop : qd{ ilaarur lsea : g l1aa.u prel{ : 11 isale,r F"eH : UH
,^
L{q It qq rt pecnpo4ur s
E8 r-08 | Ol xslul O/C Ol Ol xslul O-l e roJ lno les
qq ot qq ot 'roq go saldr
0Bl-E1l Ol xslul %09 OIC) Ol Ol x-slul %09 Ol oT rc peule
-paads rnol
qq ot qq ot rues aql uo
0Br-s1l Ol xslul O/C Ol Ol xslul Ol aseqd aseq
qq 6€ qd es
]Lt jLl Ol xslul O/C Ol Ol xstrul O-l
qq Br ']q B€
0/t 991 Ol x-slul %09 OiC Ol Ol xslul %09 Ol : (3uo1) g-1
a;rlr uns
l€s lrl srnqf PoM sanl uor'.| -oseh
.
Sl ldllNlld l\ \ :!- :O NOII\Ill-ldlNVX
THE COMPLETE GUIDE IO ENDUMNCE TRAIN NC

i :: *e,c :
Week Mesocycle

Hard 2 x 5 min with 4 mln rest

between

Hard 4 x 5 min with 4 min rest

between

EasY 3 x 5 min with 4 min rest

between

Hard 5 x 5 min with 2 min rest

between

5 Hard 6 x 5 min with I min rest

between

Easy Taper
6

the easY week.

Note: The work Period is reduced and the rest Period is increased during

Category Speed sessions Per week

Novice 0-l (speed phase onlY)

Semi-compettttve l-2 (speed phase onlY)

Elite 23(mainlyinthespeedphase,butsma||amotlntsshoulda|sobedoneinthe
base phase, particularly towards the end of base)

For swimming, the number of speed sessions Contnasting intensity of training

may be doubled. Triathletes and multisport
athietes may have one run and one bike speed
session per week (plus swimming or kayaking),
or one ,rrn, on" bike and one swim/bike/run
combined speed session.
\A4rere practical, do your speedwork -using
-quipment that you will use during
the same
your peak race. This helps to -simulate race
conditions. It is sometimes good' however, to
save one piece of previously race-used equip-
ment or glar just for major races, for example
special shorts, shoes or wheels' When you use
this equipment, or put on that piece of gear,
you know it's time to ruuummmble!
sessions d-ning speedwork
Most athletes do not have enough of a contra:.
between their slow sessions and their spe':
sessions during the speed phase. In other worc'
they tend to do their slow workouts too fa''
which results in them being too tired to do the'
speedwork fast. They do no| therefore, get t-
muximum benefit from their speedwork (seefi:'
5.6 and 5.7) Ideally, you should train very sl'
in your easy sessions during the speedwork ph;"
so that you can 'hammer' your speed sesslo:-
-
Generally, the better your speed sessions'
greater your Pertormance garns.

82
€8
roJ (I€lI^ sr elueurroJrad lead araq,n (rno; tlnJUJIp .,ftarr 1r Surleru ',sarg a,trlqadruoc. ::-
01 auo llensn) salel ,lluoud-q8q, xIS pue euo uo ralem ,orril III-4\ pu€ 'llecrslqd nod ua--,
^
uaa^\laq a,req leru nol real e re^O 'lluoud dol '(a8ealrtu urpluteur ol alqe rq l.uom no\ :'- agJ 'suorssa
uraql e{etu pue JoJ lead o1 1ue.'ra, no,'( sar?r lo :no.,( arnpar IIII\ uos€es 1e Suroeg 'af,u?tLLIC --- 'suorsses p
el?J ureur eql {tld 'syeo8 aler rno.( asrluou4 lead e dn 1as ol Jo salueuuo;rad leao ' aseqdryo.n1
pasn eq ppoqs Suneg 'aruq aql II" af,€r loL ,tro1s ,,(ra,r. u
Alr.ror.rd aoeg 's8r;aas)ryo,
saceJ Jno^ osoou-
aql ]eF 'aro
'pua>lae^\ .{ra,ta acer rreql op 01
SAIJAF 'lseJ ool sl
nol ;r ral{trIau eq ru^{ 11 'yelcads pu" unJ eq 01
pasoddns sr Surcer 'teql IIe saplsag 'lno-urnq
aceJ e 6ulce; pue spolJsc 'spro,A.\ rar{l(
ol peal osle leru 1I 'arer e ro; dn paqelsd la8 o1 Eururerl 6ril.rnp 6urceg paads rraql
tseJluol 3 J
)-
6urure.
aql ur auoP
({eps.rnq1 pue {epsa.1 '>laa^\
>;.rom,paeds) s{ep {1;suelu; rer ol pue paads po}sPrtuo) {;1la;lo3 2'9 a'rn! "
}SOJ Ur
$eJ ur
]seJ ur
1S3J Ur
lSOr Ui
({eps.rnqA pue {epsanl uo lrorr peads op ol pa* l
oo1 's{ep {1gsua1u; Ja^ ol uo lset oop) 8u;u;eJl palselluor r(;lreuotul 9's 3r-'i '
':=
SlldilN Ec I' _a \O I\.INdINVX
THE COIYPLETE GUIDE TO ENDURANCE TRAINING

example national champs, club champs and

race series. These races should be evenly spaced Number of races to peak
(every six to eight weeks) to allow recovery and for per year
to build towards race peak (seefig.5.B), or they I-3-hour race
can be grouped close together (every two to Level 100% peak 90*95% Peak
three weeks) -'clumping' - with recovery after Novice 1 7-3
this sustained peak. Prioritising races in this way lntermediate l-2 34
enables you to build low-priority races into the Ef ite l-2 4-5
speed phase. These will help you to race your-
self into shape. Low-priority races should come 4 hour* race
before the major peak in the speed phase. L";i too% peak 90*95% peak
'Super-priority' events such as major inter- Novice I t-2
Intermediate t1
national or national races override all other I

races during the year. There is generally only Elite l-7 24

one 'super-priority' race a year, although some
athletes may choose to have only one super-
priority race (or race series) every four years to Racing duning tnaining periods
coincide with the Olympics. The correct placing of races during training
periods (base, speed) is vital to ensure that
Number of high-priority races peaking is achieved and broader training objec
to focus on Per Year tives are not compromised. During the base
period, racing should be kept to a minimum.
Level Race prioriry
Too much racing at this time may see you
Super High Low
peaking too soon or overtraining and burninr
Novice | - 7-6
out. Nevertheless, one or two races during base
lntermediate I l-2 2-B
are good for motivation and break up the :: lgn;
Elite I l-3 2- l0
routine a bit - a change is as good as a rest, a.
^e 5.

Figure 5.8 Peak race Placement

High-priority High-priority H igh-priority
peaK race PeaK race peak race

Pre-season ln-season Off-season

84
s8
o)€J llrroud-Ll3lH = UdH
")€J,{trJorJd-ao'l =
ldl
radeg paad5 as?8
I
I
I
se 'lsal e s
luaura)rld a)tJ dn-tuJt/v\ 6's aln8r3 aql dn 1e
aseq Surrnp
;: Sururnq p
'a3eJ cln-tuJ?,{\ ls€l sr ruJoJ rno,{ uearu u?f, al€J >leed Jno-\
nod aas lr
rno.( e^"q pFoqs no.{ al"J >l"ed rno.'{ aroJaq 3uo1 oo1 Surreg ;are: no,( Plnoqs uJL.' .UINUIIUIIU
'rJAO
uoos ol aPmB s,araH 'aJer {ead lno,( pu" JIeSlno.\ -. aseq aql 3
^\oq " elu"lsrp poo8 e sI salllu 0I ro IrDI 91 'uou-.-'
el€J dn-urr",tl lsel rnol uaa^ laq de8 aql ra8uol rafqo Surur
aql (eleJ aql ra8uol aqJ 'saJuelslp eJer uo I€ap -JI€q € rog 'aeed al"J alelnrurs o1 q8nou- '
- lEql eJnsue
lear5 e spuadeP 1r q8noql 'anrlca;;a -{ra,t acer are leql saler dn-rure.l\ asoor{J 'suoqle:e--'.
Sururerl 3u
se qJns 'sarer 3uo1 rog 'rr;nads ac€r ac, .;-
{"ad € aroJaq >lee,^/\ aql Suner pur; aldoad aruog
-paads se asn 01 saJer Sursooqc ual{ \ 'l;'-- spotJ
-.
'(o'q '3$ zas) ;oer leed E tuo4 'a,rr1ca;;a lou sr a)er ru1 0I roJ uollE:.
"
ur luela ur{ 16 e Suruung 'eJuelslp pu: '
1no s1aa.u'qlxls pue qlrnoJ 'puooas 3rl1 aJeJ 01
aq pFo.^ sacer -(uoud-.,r,r,o1 Sureeds;o aldurexa aJ"r Jo uoqeulquroc e ol pasn laS no-i dt- - ,-(.
poo8 y 'arrlou e ar? no.{ ;r s>laal{ eaJql (1 ol asolc ro) ared eler le saler ru-l . 7-l
.{Je^e :Jolqedruoc a1qa7al€rparuJalut ue ale noL eruos uaql '*I 0I e sI el"J ,'firroud lsaq::- '' L-l
Jr'$lae.4\ oa,r.1 .{ra,ta acer :parll oo1 1aF 01 lou se JI ']uauuorr,tua Surcer aql 01 Surlsnlpe - ryad 795
os ryo,upaads Surrnp sacer.rnol aceds o1 lrl poo8 e sI saf,€r llrrorrd "rnol aro;aq o tr: -
'arer >1ead €q] aroJaq s>laa^ dn-ru.re.,lr. y 'peuueld a,teq no.{ saJ€,l -
rnoJ pu€ o.4 l uaaMlaq eq 01 AIa{{ auo ls€l aql -q31q aqr ro; no.,( a"redard .{aq1 se tu''-- 9-'
qlr.tt 'q8nouo aJ€ saleJ aaJIil Jo o,u1 'llerauaF ar" sal€r dn-rure.,u. 'aseqd paads aqt i:-'-- ,-a
a-7
'dn-ppnq Jno,\ Lr-. -
lng 'eler lead rnol Jo acu"lslp aql uo spuadap - ryad 755
porrad slql ul a,teq no.,( sacer .{ueru ,uo11 illrv\ 1l 'aseq 8ur:np eJer ol Jue^\ lou o:
'arer .(1r;orrd-q8lq ;no.,( uror; 1no s>1aa.r,t lq8ra 11a.{ ryo.,npaads auop l.ueletl
no 'stlns--
oJ xIS s1r€ls pouad Suroer leturldo aql ',{ep 8rq lradxa l(uop lng '.{rnfur Jo alu"qf, ru-
arp JoJ alrrll uI JaAoleJ l,uop no-( uearu .{eur 01 as€q Jo pua ro alppru aql spr€^\ol -- )|sa
acer lead rno.{ reau oo1 Surceg 'lpea oo1 poo8 pFoqs Sururerl aseq Surrnp €urce: .,(,tY '
Sl ldlf Nlld f i\l \ \11 lC NO lvladlNVh
THE COI'4PLEIE GUIDE TO ENDURANCE TMINING
Ironman: At least 3-6 weeks (for a
Ironman it should be less)
Standard triathlon/duathlon: At least 2-3
weeks (a standard or sprint race is fine)
Rowing: 5 days to 2 weeks
Cycle (road race): 2-3 weeks (depending on
race length)
Cycle (tour): 2-3 weeks
Mountain biking: 2-3 weeks (depending on
race distance)
Multisport: 2-4 weeks depending on race
distance (half distance or less for races over
6 hours)
10 km ntn'. 2-4 weeks (remember, running
is more damaging to the legs)
Marathon: 4-6 weeks (for a half marathon it
should be less)
For long races, warm-up races should be limited
to a few, and these should be shorter than race
distance. Each successive warm-up race should
be closer to the race distance, for example when
preparing for an Ironman, do a standard
distance triathlon first, then a Half Ironman.
For shorter races (races under two hours for
most of the sports dealt with in this book), limit
your racing to a maximum of once every two
weeks at the most.
It is important to remember that warm-up
races are being used to bring you to a racing
peak. Therefore, do not thrash yourself into the
ground during these races (but still go for it).
Just let your body gradually adapt to the stress
of racing. Don't expect peak performances in
these warm-up races and make sure you recover
properly after each one.
During a race series, it is often vital to peak
at the end of the series (when more points are
often up for grabs). Again, try not to peak too
early in the series (sae'Racing in a race series'
below).
Finally, nel)er race during taper or during the
off-seasonl
86
Half Racing in a race Senies tr :ure 5,
When training for a race series, the idea is to
hold a consistently high level of performance
over a period of time. This means holding a
competitiae peak rather than a full peak. A full
or absolute peak (100 per cent potential) cannot
be held for longer than a week or two, so a
slightly lower, more sustainable'competitive'
peak (95 per cent potential) is needed for a race
series lasting longer than this. \A4eat you are
trying to do is hold performance at the top of
the performance arc (see fig. 5.10), although ir
is really a series of mini peaks and troughs in
performance. The arc equates to you comin(
into top form, holding it, and then losing form.
Remember: you cannot hold a peak indefin-
itely. Therefore, don't peak too early or you
will reach the top of the performance arc toc
soon. This means holding off on speedwor-t-
longer than you would if you were aiming at ,
full oeak.
If you have a very long race series (mor;
than eight to ten weeks) and you don't fee
l-el
you can hold a high performance for that lon.l
you may need to ease off in the middle of th.
racing season and build up again. This woul-
give you a performance arc with twin peak.
This approach is particularly useful if durir r
a series only a certain number of races coun
You can then have your higher peaks c-
inciding with selected races and a rest in t- -
middle (srr fig. 5.1l'.
Tapering for races
Tapering involves a gradual reduction in train -
volume (duration/distance) in the lead-up t
race. Intensity, however, is generally maintaii- .
virtually until race day because, as menttor.-
earlier, your body has a bad memory for sp=-
- it quickly forgets how to go fast! Recor .'
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THF COIYPLETE GUIDE TO ENDURANCE IRA N NG
during tapering can either be partial or full,
depending on the priority of the race. Only
when fully rested (for a high-priority race) are
you able to fulfil your racing potential.
Most tapers involve a 40 to 60 per cent reduc-
tion in peak training volumes in the final week
before competition. The last week, especially,
involves lo',v volumes and little speedwork. The
intensity of that speedwork, however, is main-
tained. In the last two to four days, there is little
or no training, and any training is low-intensity.
This is the time to rest (that fourJetter word so
many athletes hate!). The final week before a
race can be a good time to work on technique;
for example a triathlete may focus on transitions.
The general rule with tapering is the longer
the race, the longer the taper. Rowing, standard
distance triathlons and duathlons, half-marathons
or shorter runs, and many mountain bike races,
require a four- to seven-day taper. Marathons
require ten days. In the case of ultra distance,
single-day races, and multiple-day races, the
taper will start ten to fourteen days before
competition. Tapers for these events require a
large reduction in training volume.
The length of the taper is also determined
by how much stress the training puts on your
body (particularly muscular stress). In terms of
training stress, running is highest, followed by
rowing and cycling, followed by kayaking and
swimming. Thper length should reflect this.
Race duration Elite
5 hr+ race B- 10
3-6 hr race 6-B
2 3 hr race 45
6 min I hr race 4-5
88
You also have to allow for individual
differences in recovery rate. Different tapers suit
different athletes. As a rule, less experienced
competitors need longer tapers than'seasoned'
athletes. In a nutshell, a good taper will get you
and your body to the startline fresh and ready
for action.
Specific examples of tapen lengths
T[bIe 5.10 provides some basic guidelines on
how long (days) to taper for various races. The
rule of thumb is that the more experienced you
are the shorter your taper (within the range
indicated).
Tapen in, tapen out
Now that you have an understanding of the
whys and hows of tapering before an event
(tapering in), let's look at an idea few athletes
seem to have grasped - the importance of
tapering after an event to recover (tapering out'
Tapering out of an event means progressivelr.
increasing training in the period following a
race. As with tapering in, the longer the race.
the longer the tapering out should be. In addi-
ITF
E
tion, the higher the priority of the race, the
longer the taper. Table 5.11 provides some
examples of tapering out.
lntermediate Novice
l0-12 l2-14
B r0
56 6-7
5-6 6-7
68
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THE COIYPLETE GUIDETO ENDURANCE TRAIN]NG

. Understand your training

Peaking . Analysis of training

If you take all these key points into account,

The key to top performance is being able to
peak effectively. Most athletes, particularly
inexperienced ones, tend to reach very good
racing form, but do not peak fully. And there
is a big difference between good form and peak
form. (At a world champs that difference may
mean finishing tenth instead of first!)
Base and speed phases, and warm-up races'
are all deliberately set around a high-priority
race or races so that you reach peak and
perform at your best on the day or days that
you will achieve a peak performance on the
iight duy. And as you get more experienced'
your ability to peak will improve as you learn
to refine your training.
Peak too early or too late, and you will race
slow. Remember, a true peak brings all facets
of training together at precisely one time' Most
athletes manage to bring most facets together
and some athletes none. By manipulating the
principles above, you will be able to bring all
facets of training together and maximise
performance whenever you tt""_g to'
Remember, peaking is rather like walking a

matter. Peaking encompasses all facets of tightrope - a matter of balance.

training. Important points for peaking:
. Correct struchrre of Programme
Specificity of programme T,!ry_-elsayin_g tnicks
Applicability to athlete
Elimination of training errors (too much, too Time-saving trick 1: Lots of
little, too fast. too slow) little wonkouts beat sevenal
Timing of the programme (too early, too late) big wonkouts
Correct programme balance (work/rest, Look at sample workout weeks A and B (tab1e'
sport vs sport, workout requirement. vs 5.r2(a) and (b)
workout requirement, training frequency)

Mon Tues Thurs

70 30 20 60 t20
Kayak
(min)
Bike 30 70 20 20 t70
(min)

Run 30 90 20 t0 l0
(min)

Total 50 50 |0 60 60 150 t30

(min)

90
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THE COI'IPLETE GUIDE TO ENDURANCE IMINING

The time-saving setup would look like this: cycling in the first week, then focusing on
,.,nniris in the second week' Week 3 should
4 x 9-week build-up blocks:36 weeks training be an easy week with a moderate swim
4 x 4 week rest between : 16 weeks resting emphasis.
Total : 52 weeks
Total time saving is therefore 7 weeks of training Tiaining in this way means that your body
(approximately 70 hours). ,"-"-f,"r, the emphasised training in each
week. If you combine the totals of the biggest
s*i- *eek, (260 min), the big bike week (390
Time-saving tnick 3: use min) and the big run week (290 min), you would
altennate weeks end up with a huge training week and most of
performance results that that would entail'
Your body can remember most forms of the actually ever doing the big training
few weeks' Keeping your without
training for at least a
week. Your maximum week would be 620 min'
body guessing can therefore enhance but you get close to the result of a 940-min
p"rftr-lrr." gulttt. Tables 5.13(a), (b). and.(c) trainine week. It's almost like you trick your
illustrate a training programme empnaslsrng

,4,.,.,:r,.

Thurs Fri Sat Sun Total

Tues Wed
60 30 t50
Swim )0
(min)
lB0 390
Bike 60 50 60
(min)
20 BO
Run 70 40
(min)
620
Total 50 !0 6A 60 rB0

(min)

,, ,11 ;.:.:,,a::.

Sat Sun Total

Tues Wed Thurs
30 BO
Swim )0
(min)
90 t50
Bike
(min)
794
Run 30
(min)
60 90 r50 520
Total 60 100
(min)

92
€6
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IHE COIYPLFTE GUIDETO ENDUMNCETRALN NG
for an Ironman you might do nine weeks with
a 12- to lS-hour-maximum week of training.
then have a week of shock training at around
25 to 30 hours.
Value of time saving tnick over the year'
50 hours saved per buildup (171 hrs - 121 hrs
: 50 hrs).
Time-saving over the year (4 x build-ups):
4 x 50 hrs:200 hrs
Time-saving tnick 5: simulation
wee ks/ wo nko uts/wee ke n d s
An event is defined as a series of tasks, specific
to the course, performed one after the other
in the correct sequence' allowing you to cover
the course as quickly and efficiently as
possible.
A simulation week, workout or weekend
where your training is as close to race condi-
tions as possible. Most of the time you will not
be doing the training at speed, but you almost
definitely rvant to cover as many of the specific
situations that you will encounter in the race as
@ts of a supenovercompensation week: your body rleacts as
if you did progressive overload to get up to 3O hours per week without all the
extra training
Your body to some extent
reac* as if you'd done this
much training
Hiphest volume tn traditional /
94
possible. The ideal strategy is to perform simu- tE'5t
iations on the course you will race on. This is
called leveraging your training.
Value of time-saving tnick over the yean:
Time saving is zero, but you will see higher
performance gains for time spent. Also, because
simulation weeks are more valuable than stan-
dard training you could reduce some of your
other training if you wanted to.
Time-saving trick 6: the
80/ 20 rule
The 80/20 rule states that 80 per cent of your
results come from 20 per cent of your work
outs. Therefore, identifying the highest value
workouts and doing them well is very impor-
tant. Knowing which workouts you can and
is can't drop from your training also helps save
time.
Value of time-saving tnick oven the yean
Time saving is zero but you will see higher
performance gains for time sPent. '-.:
s6
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pu€ aru4 e 1e pods auo Sursrseqdura sueaur srq; eq1 'are sanqeafqo pue sleoF rno-{ .ra.rea1t . -.
:i srqJ 'uo
asrseqdua :B I3lJ1 6utnes-auut1 sa^rlcalqo :z )clJl oulnes-au _ -1LUrS UrJOJ
sl-ld lN ld l' .': lO NO-L\flndlNvh
THE COMPLETE GUIDE TO ENDUMNCE TP"AININC

different types of training will conflict with one

another so your returns will be very small in
Value of time saving trick
over the yean:
EtrI
terms of effort. Time saving : 630 min for the training week
- 550 min : a saving per week
:
of B0 min'
Value of time-saving Lrick over the yean: Time saving over the year 36 weeks x B0
This has the same time-saving effect as using min : 2,880 min (+Bhours).
alternate weeks (see page 92)' However' you
MesocYcles
can't use both at one time so experiment and
f,ind the method that suits you best' Mesocvcles operate on the same principle but
they are larger and generally involve several
*""kt of harder training followed by an easier
Time-saving tnick 9: necovenY week to recover and then back through the
cycles same cycle again. You can reduce training time
You can use microcycles (day-to-day recovery in easy weeks and lose very little performance'
strategies) or mesocycles (week-to-week recovery See tables 5.15(a) and (b) for examples of hol
strategies) to get more benefit from less training' this would work.

Microcycles Value of time-saving tr-ick

Microcvcles operate on the concept of hard
training days, which create the stimulus to adapt
to a higher performance level, and easier
training days which allow the body time to
adapt and absorb the training' See tables 5'14(a)
and (b) for examples of incorrect and correct
use of microcYcles.
over tne yean:
Time savin g : 170 hrs training time for the
build-up. -ittut 123 hrs. means a saving ' '
47 hrs per build-uP.
Time siving over the year: 4 x build-ups pe-
year x 47 lnrs: 1BB hrs.

Sat Sun Total

Mon Tues Wed
90 90 lB0 630
Bike (min) 90 90 90

Total
Mon Tues Wed
90 5s0
Bike (min) 40 90 50

96
L6
51ea,lr rad saurB aertp 01 auo auop eq,,(1uo ppoqs aqi lq pue lyrea oo1 >1ead p,tr no.,( esltaraifr-
'ot paeu 'alqrssod ,(11ecr1rerd se 3uo1 s€ >lceq Ir'- '
1-ro.rpaads 'aseqd paeds aql Supnq
l,uop -{eql '(8tFp oo1 s,I) .{ep ,'Crara 4ror*paeds arunlon-q81g aql ploq pue .,fu;'(erelgue; pun ":
op tr(u"l ,(po 1ou salalql" elueJnPug 'alunlo^ erueurroJred ur uorlerorrelap .t\ols e pue an-F:. -
Sunnerl ploi eql yo a8eluacrad gerus l-rarr e ,'(po e^rl€lnunc 01 speal srql '3uo1 ool JoJ serun- -
dn eJueJnpue JoC
sa>1eur ryorurpaads 'setralqle asoql ploq pue .ft1 uaql laql (earuer:::
098
aql oB I ueO, - rualqord acueplJuoc e uauo s --
IJo^ paads 'dn-ppnq rrel{tr ur .{pea oo1 .(e.tt >po.nt eurn-, l€101_
qcnul oo1 :g alelsll.u 6lg -q8rq rraql Surop u"ls setalqle aru"rnF:;
,(uetr41 'aJu"urroJJad uo 1ra;;e asranpe ue a,",:: ffi
'(slaarnt ,na; e ,(q llqeqord) ,(pea uec .(pea ool qcnu oo1 Suroq 'Futurrl tn-':'
oo1 osle sI 1r '1,ro,tr pr"r{ trnoqe ,(po 1ou sr Sutur:**
lead p.r,r nol - ,(pea oo1 '1se; ool al1{ V .
6 0€9
'parnfur ro 1t 'paure4Jalo aq llqe A1.rea ool 'qcnu ool :L a)elstLu
-qord p.v' no,{ (sqluoru 01 s>lao./v\ leraa'as) aurrl = l€lol
goqs llalerapou e uF{trI^{ ,,(1:ee oo1 !se; ool
-
'parnlur ro IIr eq
s5te1srr":ltiq aqI W
.(1a1r1 tsoru p.v. no,,( (slearw o1 s.&p) arull Jo
pouad 1ror{s e u1ill/v\ - ,,(pea oo1 !se; oo1 .,(e14 . 'nol se llnser eures aql la8 o1 Sururerl aroul L-- - -l
:eJ€ lueql Jo aluos 'aJer{ palsrl op ol peeu ppor selelqle raqlo 'pa8e,relai \-:-1
aq p1nol sa{els1ru ;o proqse8rous eloq.^ V aJe Eno{ro^\ mol 31 'arunlol Sursearttn a:,:*:
rad sdn-pp
6lE aruoc s.(e,tp ppol{s s}no>lro^\ rno,,(;o ss:-- .l
rlg.rea ool '1seJ oo1 :U alelsltrt -JaJJa pue &ry.b aq1 Surrrordrur 'ro1ce;1ueu - '-'
ue sr ournlorr. Sururerl allqla 'alu€lru -- - : -o Sur,les
rql JoJ eur
'a>lerued lerqrerr.ord aql se (lel], se eq a,r.ordurr o1 ldurepe rrc ur serunlol Furure:: --,tl
llqeqord p.,vr nol punoru slor .,(ep at"r eruq as'eaJrur ,,(1dru1s sala1{1e Jo lol e 'asu?urLL:.'
a- _q-L
B
(I 9Z B EI ZI 9 0t B 9 sJnc- -: rro{ Jo sald
tzlv6 llueurJoJJ€
1l HH:HF1 ]HH]H -'rn1 Surure:
l€lol .qi q8norq
dn'ppng :.lrsea ue .(
-?ra^as aAI
,"q aldrouF
v 6ZI 9L zz 0z 81 9l vl LI OI B sia: - l*
}Lt
plu elu plu :\ s>13e,4\
eN eN elu elu elu eN elu elu Plu
'ulur 0B
l€1o1 ,-f t .Sutuit
dn-p1rng
sltdDNEd tNtNr\t lo No-LvladlNvh
THE COIYPLETE GUIDETO ENDURANCETRAINING

raclng tsig mir

one; Instead, you end up tired' Set up your
deoending on your experience (novices' and'lead-up' races rr bas€
,ch"doie'so that'peik' races
*o; Lht", three)' Speedworkmay only Use the lead-up races as an : - - - -:.- ,--
"Ji."*a,
account for five to 15 per cent of training
volume are clearly defined.
'big one''
-,is: u >

opportunity to get in shape for the L-- : -t, L1

(novices, five per cent; advanced' 10- per, cent; (novrces' :--- j^-
Soendine more than eight to 12 weeks
can U LrE
iii", rs per cent)' Too much speedwork
up ud-,r.ttced' 10; elite, 12) racing one
at time
-i:::
: =-'l S1]e,
;;;"t"'gtod build-up' You end exhausted'
.ol" utto harm performance as it is
"ight; difficult to :i :: -;:f
,rr*uln both a physical and psychological peak -. *:
- -- -:-.
Some people can naturally cope :; :,-.,
Big mistake.4: too much racing' for that long."thun
othets' You can be an elite . ----: -_
too long an ln-season *i,tt -or" n .,:*

.- ,:-*:
peak wonder' (one
of athlete and still be a 'one
.u_
Racing week after week for long periods peak per season). u r._ ^ ll:
time will not, generally, improve performance' i,Il :: ::T-
-.Ir: -: ir

Figure 5.14 Timing build-up to achieve peak performance on race daY i;n. -. : "

Optimal Ottto-tO*"."

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t'
| -/'
--l
-./' '
I
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Build-uP too soon

./
./'1-=. '\
i Speed

I
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t
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98
66
'f,ep '(tt'g '8tJ aas) >por'tpaads llrTenb :''':fr
af,er uo paads Jo ssol ["urs e ur llnser {lln.trtt op pu" 'aseq ur;1asrno.,( .Jauru"q, ].uo6 +snu
p,tt radel rnol ur ryorurpaeds o51 'paads rno'( ur >lro.^ pr"r{ Jo 1oI e Jo alse,{/\ e osl€ s.11 rql
ureleJ o1 >Forurpaads;o llrluenb lelus eluos op -ua1od lead .vroleq salueurJoJJad qlur d:' ;'u;
no'( 1se; no,( saleur leq,t\ sI >Fo,ttpaad' ;:'mr'
flrls lsnu nol 1nq a]nper llenper8 seunlo^
Fururerl 'rade1 rnol ur uele 'aro;eraq1 pue 'ryo,r,tpaads .(qenb rood sr llnsar allf r: 'r
'a.tordrur 01
pJ"tI os pe>lJo^\ no,( paads 3rI] esol -paads ;o srnoFn aql aJnpue o1 panirre- "1mr .uo) ,rapuo
lrr
lqernb p.,n lpoq rnol -rs,(qd pue ,(1e1ueru ool are laq] leqr P-; r-lqeue eq
ryorvrpaads Surop dols
no,{ g 'paads ro; .,(roruaur Peq e lnq 'sarunlo't urerl ,{aql ro 'uoqrladuroc ur alaFlle '\i'--i rrrL ;.Jor llerrq
IIJ E sueaur qllqrv\ 'ryo,,r,r.paads op J(uo_: i'riLJ "
Sururerl ro; ,,(rorueru leat? e seq .{poq rnoa '.iad prr8o
'
salaFlle Jo 1oI V 'af,Er agl alelduof, 01 q:: -' -- lFrgJrp
'4ro.nr.paads Surop dols osle rnq lq8u saunlo^
Sururerl ;o Suuadei eql lo8 setralqle lsol I nol aleu 11ltt as"g 'l"tl] roJ >lJo.A{peac: :'- ;=u auo 1e
'1saq rno-,( 1e al€J PuE PJranocar ,{1n; aq o1 no1 'ls"J oB no,'( aleur ,(1en1c€ l(usa'-: ":-' .;rr rou) s1
rno'{
Surclr aJoJaq 1sn[ sarunlorr Sururerl ;;o 'ryo,rtpaads ro; nol aredard o1 Sururer. ' ' ;uo 8rq, a
o} pas: : ' rt
radel lsnur noa 'ftanocal lnoqe 1e sr Surradel -Jalol pue a1er.{ra,".oeal eseeJf,ul --? :-? SOJ?J
,.::: ,dn-pe
Jadel ul lJoMpaads elo;aq asE: - -r:ter :no.{
IJo/\^paads ou :9 a)elslr-u 6lE uoJJa Llcnu oo1 :9 o)elsr* :1
Sl-ldllNlud ?Nl\ :"t :O NOlIVlldlNVl
FUNDAMENTALS THAT AID
TRAINING AND PERFORMANCE
Warming uP and warming
down
Warming uP and warming down, are
extremely important part of each workout'
Format for warming
uP/warming down
warm-uP ) stretch -) workout )
warm-down ) strelch
Wanm-up
Warm-ups are aimed at gradually bringing the
body up to the exercise pace/intensity level at
which you will be training' For instance, a
warm-up for intervals will involve a longer
*ur--tp, gradually building to interval intensity'
than a warin-up for a long slow distance workout'
Warm-ups prepare you for exetcise, reduce the
chance of iniury and increase the effectiveness
of the workout (particularly for higher intensity
workouts). The main goals of the warm-up are
to increase muscle temperature, metabolic rate'
blood flow and lubrication of joints, and to
improve muscle contractile capacltTr' Here are
some of the benefits of a good warm-up'
1 Muscle temperature increases, resulting in:
' the muscle contracting more forcefully;
' the muscle relaxing more quicklY;
' speed and strength enhancement'
100
2 The blood temperature increases as blood
flows through the warmed-up muscle' This also
makes more oxygen available to the muscle'
3 Hormonal changes occur) resulting in:
. a greater production of hormones respon
sible for regulating energy production;
. more carbohydrate and fatty acids bein.l
made available for energy production'
4 The metabolic rate increases, which improve'
the body's ability to process energy'
The higher the training intensity of-a workou '
the longer the warm-up should be, fo1 instanc=
15 to 20 minutes for intervals,20 to 30 minute'
for races. Breaking out in a sweat means th;-
vour warm-up is satisfactory, as it indicates tha
you huu* raised your body's internal temper'
iure. Stretching sirould follow the warm-up (se -
below).
Wanm-ups and tiredness
If you have difficulty during the warm-up ar:
workout in reaching your normal steady-sta-
heart rate, or you feel very heavy-legged, t::
could indicate tiredness; for example, /ou n-'
experience leg fatigue in your intervals,if r
ur" u ,rrrrn"r or cyclist. If you can't reach 1'c
heart rate in the warm-up you should either -
home and rest or continue with a short, acil
recovery (very low-intensity) workout'
t0l
:arour al€q no.,( qrlq \ ]noq" >lurql ol dleq lq8pu
ol
'f,znp pa1 no1 jllnser ar{I '.^/\oU poolq as€arru
1I) 1e 1e ]ou u"ql laqlel 1aa.r,r rad saruq aerql
ot ldtualle uE uI lalseJ steJq ueJq eql 'aluer':
dn qrlarls pue ,ft1 trseel l" 'salaFlle esoql Jo euo 'l
-asuoc e sY 'lreal{ aq1 01 suJnleJ q;noua lc *
are no'{ v1 surq4erl:"lJ; a,rqoe 'po
j:'il'", ":": pue s8al aql uI slasse^ poolq aql ur slood poo -
oS raqlra
'alduexa ro; 'ls1p.{c e u1 '(ryo.rtpaads 'te:':
";: uourruoc) pepeaq-tqS11 1aa; nol a>leu u"3 qf,Ir-- rnol qcea
'sarlrurarlxa rno.( 1e Surlood poolq 1ua ra- -
nol;r sp,
'paads a,tordurr .{etu sasec euros uI ,,(eru nol
dlaq 1p.,u. tr1',fua'r.ocar alourord o1 pau8rs-:
rplqm Suruunr ro; qr5ual appts anordur pFol ur dorp e sI u.l op-tul€-\\ -, srql 'paFS
,,(1rsua1ur asrcJexa
saqrlerls (q8ql go >1eeq) Furrlsrueq 'aldurexa rod a1e1s-fpea
'ft n fui Suqua,n ard ueql a Ju"uuo;'ra d Sunordrut uMop-ruJeA' pue dn-ru.
le aroru parule sr Sulqola'4s u^{op-rure6 'asrf,
-raxa SuluolloJ apeu are sure8 ,{1urqrxag lsolN
-
'.,(eP eq-
'salrsnur Suruunr rnol qrlarls lno>lrom Suruum
arull slql ]e alqxeg ssal aq ,'(leraua8 p,u no ' '
e rat1a 'aldruexa ,ro; iparu;o;rad 1sn[ aslJraxe aes) dn-ru:
Fururour aql ur parrnbal aq IIF dn-urre,n reF -
aql q pasn seltsnu er;nads agl le palaFrel aq -ereduratr
e pue Surqela4s arorrr 13ql alou puv 'Pa^rI-' -
ppoqs Sutqclarls u.^ op-lur"M '.(1rgqrxag rno.'( - leql selerr
sr ef,u"l"q llun aPIS alqxeu ssel aql asrseqd---
a,rordrur pue dola,rap ol aruq lsaq eql sl s1q;, l€ql sur?au
'squrll lg8u pue Ual uae^qaq selu?l€c.'-'
saLlclalls uMop-uJJeM ,,(lrpqrxag lue ;o ere,nle ag '3urqr1ar1-s:-
selnuru 0
qua,rard pue Surqclarls rno.( ur sluatua,ro't - - aJuelsur J
ilsrlJ auop 'lno>lJoM
o1 app8 e s€ sJc€ osle srql 'turo;'rad pp- -
u.^^op-urr".^^ leql 1aB lnq - 1l€l pu" lea '{uFp
nol suorlrladar luetu ^ oq aulurralap .
€ a^€q raqleJ l{f,ntu ue13o p,no.'( - auqdrcsrp
Fullurela srql se allsnur eql q uolsual 01 a^rllsuas .E
Jo lol a{el u"l a3?J e raus u^AOp 'selcsnlu iulpunc ' '' sa,Lo.rdrur
" 'seleJ pu" sl€^ralul
aql pue paqf,le4s Suraq alesnu aql x"lal
roJ salnulru 0t 'aldtuexa roJ :u.^ op-urJ"'^
01 0Z 'uorJ
or ,{rl pue (1errr.;auaq ,,{11ear 1ou sr ssal) spu
aql ra8uol aql lno>lro^ aql ul pasn ,'(1rsua1ur Suraq spr:
uaaurJ 01 ual roJ I{llarls qJea PIOH \-
Sururerl aq1 raq8rq aqJ 'slnolro.ta. 3ur.'ra.o11o; luorl:
asnec ueJ qloq s€ pasl^p€ aJ€ sJuaul. '
ur asrlJaxa aArlJAJJe aJour pue (Jaqse{' ,(1raf 'uappns ou pue'llJlJrls aqt Fuunp al:'
-uodsa-r sa
ro3 8ur,lto11e '-{ra,l'ocar Jo aler aq1 a,to:drul :ur 3
lou plnoqs no;1 'Suruasool u"ql raqJer -'--
run sIqJ 'lsar t€ ueql raq8rq 11l1s sI al"r rrloq -tq8n alrsnur uI sllnsJl t{JlL{^\ 'Sutqrle rt' '
-e1aru rno.,( s" al"r JalwJ I{f,nru e 1" paloureJ ar€ 'allsnul
allsnur esrcl u?J qlle4s eIil ul uolsual : '
slonpord-lq asrlJaxe 'serltsuelur Fururerl ,ll'ol 1V '
rslE srr{J '
E ulxlnsuas lstA aH)'
'slcnpord-,,(q raqlrnJ acnpord lou seop 'sI 13r{t '(tn - trlal sI qJla4s lo roolq se
rple4s aqtr otur,{1,uo1s aAotrN 'rauu€ru pallo:- '
',,(poq aql ssarls ]ou saop I{f,Iq,'r\ .(r,t4le lqFg
'^\ols E ur peuroJlJd aq plnoqs qrlJrls q':-:
e o1 firsualur Fururerl rnol ra.u.o1 plnoqs no'{ 'anbruqcal rood pue paads 3o ssol Fu'''
'.{geap1 '8ur1sar o1 sdo-rp (suo4cury .{poq rnol
qrlq^ 1e paads erseq aql) el"r f,rloqeletu rno-{ se luauta,rour lualllJJaur uI llnsal uef, llllq3:.
>If,"T 'lno{ro^^ aql o} rglf,ads eq plnor{s saL- :
ra8uol rlf,nur e{e} ilI^\ I"Aoruar pue dpoq 3r{1 uI
',(rt f.tt 1ua,tard dlaq osle uec 3urqr1ar15 'i1p --
ureular slcnpord-,'(q 'p1oc asroraxa dols no"( ;1
'slno>lro.la. 3ui,rto11o3 eql q acueruro;rad 1ca;;e lno >lJo,^^ o1 no.( 8uluo1e ,{qaraql '1uat:--
asaql pu€ ,(poq aql uI palelnlunlle aJ" sl3npord ;o a8uer rno-,( asearcur dn-uue.tl Suunp sa'-.
-.{q pacnpul-esrclexa lno>lro^\ e burrnq sauclalls or---
llNvt"llO:!:: 1\.: l\ NIVII CIV IVHI S-lVINlXVCNnl
THE COIYPLETE GUIDE IO ENDUMNCE TR"A N NG
stretching or injuriesl). It's best in this case to
stretch before and after your shorter workouts,
when you have more time and are less tired'
Stretching is always more important in the
warm-down than in the warm-up. If you decide
to stretch only during warm-down, do a longer
exercise warm-up before starting your workout'
'Canbo-up'
If you take in carbohydrates within 60 to 120
minutes of completing exercise, the body will
recover much faster than if you didn't (and it'll
love you for itl). In the first hour after exercise
the body is in an energy-depleted state and if
provided with carbohydrates it will 'super-
iompensate' for the loss of energy due to the
workout. This means more energy can be taken
in the first one to two hours after exercise than
in following hours. This extra energy boosts
recovery rate and therefore increases the effec-
tiveness of the next workout.
Racing tips
Race wanm-uPS
Warming up for races involves 20 to 30
minutes of exercise in the sport you are about
to race in. If you are racing in a multisport/
triathlon type of race where two or more
different sports are performed during the same
race, warm up in each of them. This will not
only allow you to warm up all race-specific
muscle groups, but it will also allow you to check
your equipment.
Always work backwards from the last sport to
the first sport: for example, a triathlon warm-up
should look like this: run, cycle, swim. This is
because you need to do the most thorough
warm-up for the {irst event as in the following
events you will already be warmed up extensively
t02
by each of the preceding disciplines (see fig. 6'1)'
Frgure
If vou start the first event cold it will take between
5 and 20 minutes of racing to warm up, which
obviously affects your race performance - and
you won't feel good either'
Race warm-ups should begin 20 to 30
minutes before the race start. Long races such
as Ironman triathlons, where race intensity is
moderately low and energy demand high, may
not require a significant warm-up' especially
when it's hot.
Start with about five minutes of light activih
specific to the race, followed by about five
minutes of easy specific stretches. Continue your
warm-up after stretching with light activitr.
building gradually over five to ten minutes to
race pace. You should spend up to five minutes
at race pace to be fu\ warmed up. The inten
sity is then dropped back to light activity (for
another five to ten minutes) to keep wanl. This
should continue until the race starts' Allow suffi-
cient time for full recovery before the race begin.
Do not warm up too early as you will har.e
to spend too long staying warm before the rac'
starts. In fact, the closer the warm-up is to stat''
time, with adequate recovery' the better
Spending 30 minutes warming up with sever;'
minutes at race pace will not harm yor--:
performance. If you are well conditioned, th''
should enhance your performance significantl-
If you are doing a multisport/triathlon rac=
-ui- op with lig'ht activity in each disciplir -
except for the sport you are to race in first' I.
that discipline, warm up to race pace and n'
it to stay warm before race start.
Psych-ups and psych-outs
If warming uP near where the race starts, ltt:-
all the pre-race hype, gets you psyched up -
race, always arrive early and warm up in ti-
race atmosphere. However, if this psychs r c
out. or makes you nervous, arrive early at ti
I
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'alqrssod s.{e-tt-: aql le lF€
Suruoqrpuoc rno,,( uo Surpuadap 'slep a,rg 01 auo l(usl slql 1nq 'uec nol;r esJnof, aql ra^o uler : nol sqcls
lxeu 3q1 rarro aturSar Sururerl leurJou rno,,{ o1 ra11aq llsnor,l,qo $ 1I iluoq aril Jeau io uI eq : - aql q dn
>peq dn-ppnq lenperB e qll,tr 'arer e -ra4e lep aqt Suruueld a,re no,{;r l"If,rul ,,(pepcrped sI asm'-: oi dn paq
lsaq $ fir,tqce lq8rl .fta,r Jo auo ro go lep y aql Jo a8pal.trorry 'luarua8pnf amd pue srlll- qllrl{ 'slJel
'8ururer1 .(1rsua1ur-.,r,r.o1 pue a8eapu
q1r-u dlaq osle ilIr\ 1r pue 'luaudrnba;o sllrlsl =
ssal qlL { '(lred ul lseal le) >1aa.,r'r ,'(-ra,r'olar parrnbar sI 1€q,^ aas nol dyaq p.,ra' srq;'dn uu: "
e aq pFoqs >laa.^ 3ur,wo11o; aql pue llqera nol aro;aq esrnor elor{,t\ aql lno >loaqJ P:--r
-prsuoc lpoq aqt sasse4s af,€r V 'a1e1s1ul F1q e rec e 1aF o1 ,,Cr1 'esrnoc aq] .t\ou>I 1.uop no.i -q
sl sIr{J 'aJ?r e 8ulrto1loy >lea^\ aql uI slno>lro.^ 'un-8 aqt aroJaq lsnf lceq aruor pue ad,{q a:'- asn pue a
prepuels rraql anurluor o1 .ft1 salalqle lsotr l eqtr uro{ le.tre dn urr"M pue go oB ueqt 'pa': uI 'lsJg ur
aseJ aql EutMolloJ )aa^ aql nol uorleuroJul eler eIF 11e ulelqo pue a]IS er'- auqdrcsrp
'aJ"r uoF{:
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rHE COMPLETE GUIDE TO ENDURANCE TRAINING

and race distance/intensity. Longer races' such - - l-^l

- urdi
as an Ironman or marathon' may need to be Er-.her
followed by two or three weeks of light activity' _, :Li t
If you have raced for over 20 minutes there :--: . a'f
shouid be no speedwork in the week following .: - --- -l
,-,: L \cu
a race) or at least not until late in the week'
Don't forget that a race is speedwork' More
experienced athletes will recover faster and '/pes
therefore will be able to start doing their speed- :---
--:_ -_
work earlier than less experienced athletes' . >-,.r.
If you have muscle soreness following a race)
-:- -dr
Iightly, at a very low intensity, with no .-----l
"""riir"
muscle stress on the sore muscles' Exercise in
:
-: -t
_-\-tr
1

"
a low-impact and fluid form of exercise; for
-.1
instance, if yorr have just done a triathlon, don't
-'-:t-:
run with muscle soreness - swim or cycle gently
for a short period.
": :--:
: i i---:

: :t-j j
. _-= :
FIexib!ity and stretching -.---
- ::
1: -:
The accepted reason for stretching is primarily .] --:-:
injury prevention through greater flexibility'
However, a more important reason for -l-'

stretching is to improve performance through

an increased range of motion and a reduction
in fatigue (loose muscles don't fight against each .d-x : -_
other)l Loose muscles contract/relax faster and
technique work can be performed m-ore..accu-
rately with no limitations due to inflexibility'
Flexible muscles also recover more quickly as
they suffer less exercise trauma and damage, .
-r-,- ll
1-
u
and have a better blood flow'
.tI
Good flexibility is thus an important factor
in sports performance. Of course, flexibility ::teo
varies widely between individuals, but most
athletes can benefit from being more flexible
than they are. And there's nothing worse than
failing tofinish an eventbecause of muscle tight-
ness, such as a sore back in rowing, cycling or
kayaking.
ll"t.t" imbalances, for example, where the
left hamstring is tighter than the right, can also

104
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 TRALNING
IHE COMPLETE GUIDE TO ENDUMNCE
area will see the muscle contract and get very
tight. This may lead to pain and/or injury
ti.ongh microscopic tears in the. muscle
on
fibres. These tears can form scar tissue
the muscle and may decrease muscle elas-
ticity. This also occurs if you begin vigorous
activity without first warming uP' Over-
of
stretching actually increases the tightness
the musC'le you are trpng to loosen!
8 The limb you are stretching should not be
shaking due to excessive muscle tenslon'
Don't'Lounce' - controlled movements only'
9 Never try a new stretch before a race! Stick
to those you have been doing regularly' A
new streich at this late stage only invites
iniurv or soreness'
10 B; careful stretching during exercise'
Generally, your perception- of pain drops
may
during exercise so there is a danger you
oversiretch without realising you're doing so'
the 'No
11 Finally, when it comes to stretching'
Pain,'No Gain' philosophy does not apply'
Stretching can improve performance) prevent
fluid'
rrrJ.,ry u"; make you' movements more
nit f"ly if it is done slowly and.gently' A
more flexible, supple body is worth working
can be
for, but ."*"-b"i that overstretching
line:
as inetlective as understretching' Bottom
if you don't relax when you stretch' your flex-
ibilitY will not imProve'
See fig. 6.2 lot stretching exercises'
I rep each side = verY flexible
2 reps each side = average flexibilrty
3 reps each side = below average flexibrltty
or
4-6 reps each side - poor flexibility problem
area (e.g. injurY)
more reps
Note: In the case of flexibility imbalance'
should be used on the tighter muscle or
limb'
106
Strength and strength i;te 6
tratnlng
Strength is defined as the ability of a
muscle
group to exeft maxlnral contractile force against
I ."rir,ur,.". It is widely regarded as the foun-
dation of speed and endurance' Strengtn
tests
on elite athletes appear to indicate
"n-drrrut."
that standard gymnasium strength tralnlng
may not significantly improve performance'
Nevertheless, there are many athletes
(novice
to elite) who will claim thal strength traininr'
has helped their Performance'
Desplte this, strength training does appeal
better suited to short-distance' 'exploslve
sports, such as rowing, track riding anc'
sprinting, than to endurance-oriented sport:
like maiathons, tour cycling and Ironmar-i
to'
The best answer is to try strength training
vourself and see if it benefits you' Youn'
'athletes should approach strength trainirt-
with care as it can be harmful' althoug:
lighter sport-specific strength training durin-
a"*orkout or use of light weights at high re; '
is possible.
it yo.t do use strength training, make srl:--
you do it correctly' An important aspect '
ii-ittn - it should te done early in the buil=
uf. p"."f".ubly in Base I or even in r'. t:
nif-r"uron. This is because strength training
,"rr"r"ly fatigue the strength trained musc -
on vc
and this in turn will have a major effect
to complete training mileages' In B:'
"[ifi,y
i, ur't.uittlrrg b".o-"s more sport-speci'
sirength trainlng is generally discontinued
once or lr'rit
.q-"atiy reduced. for example
iveek'instead of three or four times' or
it r:
a C\ t
be restricted to a particular body ar€o'l
body in Bas'
may continue to work on upper -
for examPle
As a rule, the shorter and more explosir.e
race distance, the more strength and b
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THE COI4PLETE GUIDE TO ENDURANCE TMINING

::r c reasln-q
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in short training is to be successful, it must be ver' -

training required. Athletes competing ll L*:

,u.", *ill do anywhere from 1 to 12 reps specific. l- _:-:
depending on what they are trying to.achieve;
The main problem with weight training i:
those competing in longer races. rl ctorng that it is difficult to mimic sport-specific mo\-e-
ments precisely. For that reason, and becaus'
;, _"---
strength training, will do about 12 to 20 reps
in order to increase strength endurance without it is better suited to short, explosive evenc"
strength training is of limited value for triathlo:: -' .''..:
signifi cantly increasing body weighl
"Correctiy done, strength training- should duathlon, multisport, distance running an: -':
mountain biking. and track cyclists rr-
Ro-"tt .L---
.'.'.-.:
strengthen the muscles that you will use in
get some value from strength training, howeve:
your"sport in the same way they -uill .be us^ed in
'the
spirt. This is a key consideration for it If yon decide to include strength training :
appears that strength and power training must your programme, do itin addition to your spo::
simulate not only the movement and specific specific sessions, not instead of one'
range of motion' but also the speed of move- Of course, strength training doesn't have :
ment if it is to enhance performance' For be done in a gym or with weight equipme:
-more
Strength, or accurately, high ,1e" '
example, leg extensions are not nearly as (strength endurance), c''
effective as tle leg press as a form of strength -nr.il endurance sport-specific manner :
training for cycliits and rowers' If strength be improved in a

r08
601
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THE COIYPLETE GUIDE TO ENDUMNCE TRAINING

training and watch the order of your exercises' '.

for endurance athletes as single rorrtine -:::-:neS.'
programmes. Split routines, favoured by m pre-"e"httstion exercises can be very useful'
.::::::,-i a
loivb.tild"rs, would require between four and e,roia any hard aerobic workouts foilowing ---'--.-1"-:-
'true' strengh workouts as this causes too much
- -._i*il *
six workouts a week. This is an inefficient use
muscle fibrl damage (micro tears in the muscle
of time and energy for an endurance athlete 1 :i--::
fibres as a result of strength training need time * :-,-:-^ -,I
since specific training also needs to be
done
to repair). The rest period should be greatest
-:--: -.
during the week.
between the strength workout and the following
;r - I
-:!a
Tab"le 6.t provides a basic guide to strength
aerobic workout.-,See table 6'2 for an example
training r"p&tio.tr, sets and recovery periods' ---
of a programme earlY in Base l'
--l---
:: -.,:

Unless you require strength training for a - -.,-:-; 'f :---

track This programme allows long rests after stren$h __::.,

specific ,"urot (ior example, if you are a -

in the off-season training and before sport-specific training, when ::.,:

cyctist), use the light schedule
,".orr"iy is very important, and shorter rest: *:
and early pre-season only' If you are doing'lrue' '
after sport training. Contrasting workouts are
strengt( iraining (moderate to heavy) for a - :-:--jl
particular reason) maximal strength gains will also alternated in a microcycle to maxrmrse .':
recovery. A mesocycle format is also used'
only be established if you p"y t1?1" attention
The next decision to make involves the type
to tlchnique' Always warm up well for strength
a:: i ,"-Tt]-
t4::t::::a.w r..-, -.= .
Lll.

No. of sets Rest between sets ll

Training loading % IRM outcome Rep range --" "

required
5-25 3 To recoverY
Power
Very light 30-60 |

Light muscular <70 ll-lQ+ (up to 7-3 20-30 sec

endurance (short' 200) qr€5s

intermediate and
long)
B- l2 B- l2 30-90 sec
Moderate 70-80 Lll.:;,'
hypertroPhY '.""
(muscle bulking) ":
l-B 2-5 min
Heavy strength B0-100
(very litl-le bulking)
that the athlete can lift only once i
Key: lRM: one rePetition maximum: the heaviest weight
an exercise.

Thurs a.m. Fri a.m. Sat p.m.

Mon p.m. Tues P.m. Wed
ST SP ST
SP ST D/O SP

Key: SP : sPort; ST : strength

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6ur1sal astcJaxa lecl6ololsAqd
ll,\..: -' ]'! \ VII CLV IVHI S]VIN]AVCNN]
THE COMPLETE GUIDE TO ENDUMNCE TRAINING
How do you calculate VO2max?
To get a VOrmax score that can be compared
to another you divlde the maximum volume of
oxygen that the athlete can consume in milli-
litres per minute (mllmin) by body weight in
kilograms (kg) (sea box below).
l[,ffit"=Y$,JiHI ii l;iH. , l"ortloud (in watt$ reached during testing -'
= :eeo I e5
|2
.__ _r,r1_
For example: A 70 kg athlete consumes 4500 ml
O,./min. His VO'max score is 4500 + 70 :64
ni Ortkg/^in. By comparison, an B0 kg_athlete r-" -l -,il
with ihe same oxygen consumption (4500 ml
Orlmin) would rate a much lower VOrmax score
of SO. This is because the larger athlete must
distribute the same volume of oxygen around a
larger body mass. As a result, the larger athlete
potentially has less aerobic power.
Top male athletes generally have VOrmax
scores of around 70-85; top female athletes'
60-75. Women average slightly lower VOrmax
scores than men because of their naturallr
higher body fat percentage, smaller muscle
mass, lower oxygen binding capacity in the
blood and less powerful muscles.
Despite the strong hereditary influence on
VOrmax, it can be increased through training'
butbnly to a limited degree: about 20 to 3t
per cent. The good news is that VOrmax is no: *::
lhe only indicator of performance. Indeed'
world-class athletes with almost identical
VOrmax scores show a surprisingly wide range
of times.
Initial physiological testing can determtnr
your fitness level and your athletic potential c:
endurance ability. With a series of tests sprea:
out over months and years, fitness levels (r-:'
VO"max) can be reassessed frequently, givir:
an ilndication of the effectiveness of trainin.
VOomax can be tested directly (by gas analysi'
or indirectly (using heart rate). Direct mea''
urements, which are reputed to be more acc:.
rate, involve a progressive increase in load un:
you reach temporary exhaustion (maxim=
exercise). Indirect VOrmax testing is subma--'
imal (you do not exercise to exhaustio:-
VO"max is sometimes expressed as a fir'
all forms of VOrmax testing a far more acr
rate score is recorded if the exercise clos=
mimics your sport; cyclists, for example, sho: :
'
be tested on a bike ergometer or preferabh
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-'.,: lN NIVII CIV IVHI SIVINIXVCNnj
THE COIYPLETE GUIDF TO ENDURANCE TRAINING
blood samples and testing for lactic acid
concentrations. All of these tests involve a
gradual increase in test workload and exercise
intensity. Each test will show a marked change
when the athlete reaches a predominantly
anaerobic state: loss of controlled breathing,
heart rate plateaus (causing a deflection on a
$aph), or a very sudden lactate accumulation
(concentration of lactic acid in the blood). Some
exercise labs now express AT as a workload,
e.g. 200 Watts, as athletes seem to relate well
to this measure.
Running test for anaerobic threshold
This running test is a basic way of predicting
anaerobic threshold. It is not the most accurate
in the world, but it is still a useful guide. This
test was developed in 1989 by Dr Art Weltman
at the University of Virginia.
The test involves a 3200 m time trial run and
can be used to determine the percentage of your
maximum you can sustain in a race. It is not
specific for non-runners, but can provide a very
loose guide to training. Time is measured in
minutes, e.g. 30 sec : 0.5 min.
For men: VOr = 122.0 - (5310 x time for
3200 m run)
For women: VO, = (-1.120 x time for 3200 m run)
+ 6l.57 (Note the negative in this equation.)
For example, a 4}-year-old male with a 3200
m time of 14 min:
:122 x la)
VOrmax -(,5.31
: but test in windless conditions).
r22 - (74.34)
: 47.66
Divide your result (47.66) by your VOrmax (56)
and multiply by 100 to reach a percentage
fizure:
(47.66-56) x100:85V0
|4
Therefore, anaerobic threshold is at 85 per cent
of VOrmax. See the basic VOrmax test on page
112 for information on calculating your VOrmax
Conconi test
This test is uery strenulus, s0 get medical clearanct
if you are unstffe about your ability to cope with it.
particularly if you are ouer the age of 35.
One of the more notable experts in developin-r
techniques for testing anaerobic threshold wa,
an Italian physician and physiologist namec-
Francesco Conconi. He developed a methoc
for determining anaerobic threshold withor-r:
needing to take blood samples. This w'a.
achieved by monitoring the athlete's heart rati
as he or she steadily increased exercise efforr
Conconi and his test became very famous whe:
it was used successfully to train a cyclist namec-
Francesco Moser to break the World One-Hou:
Cycling record.
The advantage of the Conconi test is that
is very simple, does not require a lot of exper-"
sive testing equipment and, with the help of '
couple of assistants, you can conduct it yourse-.
Runners (including run discipline ir
triathlon)
You will need:
. an accurate heart rate monitor;
. two helpers, one equipped with a stopwat.'
and the other with a bike set up with a bi.
computer that measures kph - the bike c=
be ootional:
. a200 m indoor track (or 400 m outdoor tra- '
Measure and mark a section of track 50 m
length (for 400 m track mark two 50 m sectii
200 m apart).
After i good warm-up (at least 20 min) sr-,
the test running with the cyclist at a r.
comfortable pace. Run behind or beside
stl
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TIE COT4PLETE GU DE TO ENDURANCE TRA N NG
Figure 6.3 Graph showing anaerobic threshold test (Conconi) with heart
rate vs. speed
Heart rate (bpm)
Speed (kph)
Heart rate and anaerobic threshold
At AT pace there is, of course, a corresponding
heart rate (monitored throughout testing). This
identifies the specific intensity that is very close
to the maximum aerobic pace an athlete can
race at and train at to improve. This is where
it gets excitingl Having identified AT and the
corresponding heart rate, you can now use a
heart rate monitor to accurately gauge and
control the highest sustainable pace for particu-
lar races. No more slow starts; no more fast
starts; no more wasteful surging. Instead, away
to maintain a steady sustainable pace for the
entire race or time trial. This is particularly good
for time trial-type races in running, triathlons,
mountain biking, cycling and, to some extent,
rowing. It is also good for AT training in the
speedwork phase, enabling you to simulate race
intensities accurately.
Sound simple? It is. But you should still talk
to an exercise physiologist about the most you can perform (see [ig. 6.5)
appropriate way of determining your training
il6
Frgure 5.
steedwo
Anaerobic threshold (kph)
and racing heart rates. Quite often this is be.
determined by looking at recent racing heai
rates, including the proportion of time spent i:'
each intensity zone, and the average heart rat.
for the entire race. :
Once you have worked out your AT hea:.
rate, resting heart rate and maximum heart ratr
r; re 6.j
all other training intensities can be determine -
(see pages 34-41).It should also be noted th-
AT can be raised and lowered by speedwor,
The more speedwork you do, the higher yo-
AT is likely to be as long as the speedwork ,
not too anaerobic. Therefore, your AT will va,
according to the type of training you are doir.-
AT can be increased through training L
approrimately 40 per cent.
\Arhen assessed concurrently with VO2ma-
AT can also be expressed as a percentage
VOrmax, i.e. AT can be described as
percentage of the maximum workrate at wh:
Thus.
(maximum steady-state pace) might be descnb'.
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sI srqJ '3ur1sa1 q8norqt ctlsou8ep poo8 e sr xeurzgn;o a8eluar-ec ueaq Sun
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palcrperd aq osl" uec ploqserql llqorav
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IINVX!O:l:c CNV DNINIVII CIV IVHI SIVININVCNnI
THE COYIPLETE GUIDETO ENDURANCE TRAINING

performance and lead to injury. It is important-

:at leve
VOomax and AT figures vary from sport to
sport. So your bike figures may be different therefore, that a physiotherapist or exercise :esting
consultant assesses static flexibility. I :- ----
fiom your swim figures depending on the l

training you have done in each sport. If you A flexomeasure or tape measure can be used ---: -: illT
are a multisport athlete, you need to get tested to obtain linear measures of range of motion. :
. -_,__-_^1
:t*-, - -

for VOrmax and AT figures in each discipline' Otherwise a goniometer or flexometer can be , _:- _- -.'.t_.

Figure 6.6 indicates that in both time trials used to obtain angular measures of range oi ,.. -:----.-:€
_ ^ _

and variable tempo races, the athlete with the motion. ,. '---.
. ": -. :_
higher AT will have a faster race pace and The box below lists the major muscle groups
heTshe will spend less time in oxygen debt and muscle action used in the sports covered T --- :a
(shaded area) with each successive sprint or by this book. -."-r: ,::.
surge. This means the athlete is less likely to be ::a
dropped and should be 'fresher'later in the race'
r* : _::

Flexibility testing
Flexibility testing should be done on the major
muscle groups used in the sport you compete [1 'I :-j
--

in. If possible, the flexibility test should be as

specific as possible to the sport, that is, muscle
groups should be stretched as they would be in
ihe sport. The results will not be absolute, but
they will provide some useful information'
Inflexibility in key areas and imbalances
between limbs (sometimes due to past injuries
that have not fully recovered) can affect T'--
i " * :*-

Figure 6.6 Examples of the importance of anaerobic threshold

VOz max B VOz max A

ImaxB-

ll r
'""".'-'"r":
Oz consumed Oz consumed

= time spent In
oxygen deDt.

__-l

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saluel€qrul ro sassau{€e ysellsnur Sursoddo
Jo squ{ uea.4qaq selu"leqlul ql5uar}s ro s?are
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saruor 1r uaqM auop u€ql pl"s Jars"a lol € sI ploJulls 'pea1su1 'saJnseaur 1e3 aEeluer:eo :
'l1a1eun1ro;un 'srql 'pods rnol ;o paads pue uror; le.,rte luatuelolu e -{puaunc sI aJ; - -
luarualolu eql saleorldal l€ql urroJ € uI palsal aq
(sI Suqsu-lnoqlpt) 1q:edralunoc el€ru rlar{l qlt,{ alr:--
ql8uarls l€ql '(,ftnfur
pFoqs-rno,{ or ,{rr lou plnoqs sJlrlllle uaLuom 'l:J \t)
roJ papaau alu€lsISer/paadsTuorlce -.
irods satuol 1l uaqlA 'srsorodoalso pue (spot--:
aru€s aql Sursn auop aq ppol{s 11 1nq sdnor8
uortessat) EJoqlrouJLue Surpnl'rul sLu-.
elcsnru roleu eql ul palsa] aq u€J qlSuarls qll€arl Jo a8uer e ol p"al ueo slril s€ qlnlu lnprn r rlrr
6urlsal q16uaJlS .{poq Surddorp lnoq€ InJersl aq ol pr;:- : : rmr:ri 'r
ualuoM 'ualu u"ql }"J erour AJJ€J ol pLI-- :aAlel ')le
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sraluuds 'spro-r,'r' raqlo uI 'alq"ul€4 aJour r"J sI ;,.:xag drq
gI alerual a,r.rlqadruoc-rtuas iluac rad t'-
aru"rnpua peads searaq.tt'cqaua8'{pueururop srairq ul€:
JleLu J^rtltJdu;or-tr,ues:luar lad 9l ol rL
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Fur,tror e osl€ sI aJaql 'Pesn aq osl€ u€f, 's>peur ,{poq rlult oot leql rrqruaLuar lng'(1o:
arlatu 000I pu€ 009 '002 '00I '09 aldruexa acr : \oJ s],i
1 uerfi arour ou) ,{lenper8 pa]npar - -
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-
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.fiillqe s,tsrir,{r aql Jo stsouSerp e^IlsaJJa u€ eq ur,(1.re1n;rl:ed'aruer-uro1-rad :apu1q 111' _-t] IAta
ueJ sII{I af,uernpua paads arnseau ol pasn aq aroJalaql pue !e; slrssalxg 'slsal plo--- .iI IO
ueJ arult;o porrad Jas e JaAo xaput aru5t1e; y udAJS o] dn Sursn PJrnseJLU ,{luotuul : I Tl}ll
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l'.r N V'tl CLV IVHI SlVLNlXVCNnl
THE COI.,IPLETE GUIDE TO ENDURANCE TMIN1NG

Cybex, where testing is controlled. Young Unless you are very experienced with free '-)rhenlise.
athletes should use strength tests with care and weights, always test on machines. And only test ^hat n'ar .
only under the supervision of an qualified coach. at the beginning and end of base training (never
test close to competition). It is most effective to -eaningfu
-'f,er u'oul,
The following is a basic guide to strength
testing for the sports covered in this book. strength test on high reps, not only to avoid It rou d
injury, but because weight resistance levels are :.'"' of testi
Mountain bike/cycling more specific; 10 reps minimum, 15 to 20+ :i]l- On th(
. Leg press preferred. Remember, gym strength testing on ;.- -urrchtim
. Leg curl weight machines is far from accurate and i:X train ;
provides very basic information only. *-.e of dar
Rowing :--e tbr fun
. Leg press ,:-.:: in the
. Leg curl When to be fitness tested? r:=:f rrith t
. Rowing machine Testing generally occurs at the beginning and
. Bench press (for safety, no cleans) end of the base phase (beginning of speed). It
is often useful to be tested immediately after Cvertra
Tr iathlon/multispont recovery from peak to assess the effectiveness
' Leg press of the training programme and to see how well x"daptati
. Hamstring machine (straight leg) you peaked. Ideally, testing should occur everl
'r: t:-3fion
' Pectorals six to eight weeks (seefig. 6.7). ,'. ::::.e srt
' Lat pullover -:=iarber
. Tliceps Testing in nelation to mesocycles
Only get tested at the end of an easy week ii,
Running/duathlon a mesocycle. If you are in a high-mileage phase .
. Leg press have one or two easy days before testing to hel:
Fugure 6.8
. Hamstring machine (straight leg) overcome the cumulative fatizue of trainil:
msible a
s@ilTlP€nsa

Figure 6.7 When to be fitness tested <Fr

--ra'
I=F:s

Blueprint VOr mu test VO2mu test

set uP Flexibility AI% Flexibility
%Fat Strength
Strength Power (if required)

120
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sp qsaJl s€ aq ol paou no{ :sle'ral an3;1e1 o} uo!}tlal ul aulnlol "
:.;a-t -is
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'peolra^o ueql l8alerls Fururerl Jallaq r::-
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'laareJ
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-
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tf " pue aeed Surure4 ul lual rad ql1 ol II Jo cp
dorp e pa^ oqs ,(pn1s aug 'uotuluof,un Jou sI -drnba aur"s aql Sursn 'rapro etues 'r -
acueru:o;rad uI luel rad gi ol I se qJnu s€ Jo aul"s aql e^erl o1 paeu no 'slsal alnl:'-
]€q} 01 >ll4s pue eler AIIensn no'\ \:r.- \ i'
auqlap e selaFllE paul"4re^o A["]Iuorql uI
aql 1e palse] la8 o1 .{r; 'spre''nua{E '- - a_:1t.
(o'g '3$ aas) ?u.urc4 Panuquo:)
alrdsap alu€turoJrad ur snealeld :o sluaul ure8e tno oF uer notr',{up lxJu Jql .r--'
- I
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reqr ily ,.o .t..tq Sururerl pue alu€luro;:red : .-
Jo ssol ' le:aue8 pue astc;axa) an8rle; 01 1n5 e .,(po 'rlFnoql 'raquraruag
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'3u4sa1 eroJeqJJo o,vq ro lep e a-re-''
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THE COMPLETE GUIDETO ENDUMNCE TMINING

Causes r

Figure6.gTheeffectsofovertrainingandoptima|trainingonperformance rlh-ern-ainin
drn:n-term
uamingloa<
nrr doing nc
frror m outs

o
C
d
c
,tr
Hard training stimuli

,
tl*m' *reirp
ihdix.e farig
mt impro
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mnl- ::-telsit
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6 fm,,eage
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Overtraining

o
6
E
o
o

endurance athletes, particularly athletes traimg

too soon, break down and lose interest, or they
are unable to train at the levels they once did
because of continuing health problems'
Adaptation via a slow controlled increase
in training volume and intensity r: the aim of
uny gooi training programme' If given the
.huni", the body has an amazing ability to
adapt and improve its performance through
training.
\Atrhile overtraining is a common problem in
for ultra-distance races and those who ra:*
often, it also occurs in athletes who try to tr
training in around work and social obligaric'm*
and lealve little time for recovery (physical a:rr
mental) . Overtraining can occur throug:
heavy training mileages towards the enc
base training, during intensive speed trai:-r':
or after a series of races within a short pe:- :
of time.

122
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Jo ssol pue suoqenlrng lqFra.tt 'sso1 1q8ra14 . -
a;lrse;11 ut satlt.teln8allt pue seSuer"^ : l8norq]
sa6ueqc leclsAqd
])uuol lelual/. . :rre lerrsl
- uorle8rlqc
xr:lal ol ,(111qeu1 'uorle4ualuol lood sselP leuorlednrlc -
aluaplJuoJ-JIas pos12erlac qof aneu 3'e 'sluene elll lnoqe l1e1xu; , :1 o1 .{r1
lsel PUe deels luatlgns- -
:leJ oq,4\
Pq8ru aql Surrnp uago 8ur1e,u 'saretulq8ru
'dea1s o1 3ur11a8 ,&lncrgrp) srualqo:d daa15 uotllJlnu alenbePe- -Lrrur€Jl sAl
(sa8ueqr
SurutB.t1.tarto ol alnquluo) treql sJot)EJ SulLller-u:^ n
pooru) ra8ue pu" .,fiqrqe1rur pasearcul
sFuqaa; a,trssardap pue ,,(larxue paseaJJul uoseas-#o c' -
.
(xas ur lseralul;o ssol) opIqII Jo ssoT euuuuetSord Sutute;1 ur luo1ouc.".
.{eldsrp I"uoIJorIa -
leneJ] pue uotlrladluo: luenba--
elrssalxe pue elq€lsun lleuorloua Suqaag Sututerl q18ua-rP esu+:-
aullnoJ
ur padderl Suraq pue ssaussaldlaqSo s8uqaag Surure"D;aao o] alnqtJluof leql s.rolrE Surul€J] F::
ur"Jl ol Lus"IS
-nqlua Jo ssol 'uorsnguoc 'apn1p1e rood la,rup (Allsuolul Jo -.
a,l.rlrladruor pue .(€raua 'esodrnd Jo ssoT .Ernp'eruelsrp) peol 3urure.r1 ur se8ueql ue::'
JseJ Surure-r1 (euun1o,r^q8rq se --
-eur.ros pue) llsualur-q8rqJo slunotue enlssa: "
1e llercadsa 'an311e; aAISSecxa pue ,(3,reqla1
suorsses Sutute:1 uaamleq /lanoler alenba:.
sa6uellc leJnol^eqaq pue leuollolllf
jo suloldulAs sasnE: -": ,,,,
6urure;l.tano
tu;ugu.rryalo ;o sasn"J
ro >r)"r pue .(ra,toca;t:1#:$"iittil;i :T,T::
pouad papuaga ue ralo Sururerl asualul 'Surcer llueua,tordrur ou '.{le,tocal ou - tuo,--
ueo lleuosrad no,,( ryo.upaads puE .': '
luanbar; 'ssarls a,ttlrladuroc 3o s1ana1 q8rq 'uos€as .
lunoure Jql lJqlel lnq 'JJIIELU leql sJlll'
e 3uo1 ool are Surure;pa,to ol p"al 1"ql sJoxe
sa8eapur alnlosq€ lou sI ll lng 'salll: --.
.3uru1er1 uourruoC '8urure,r1 ol acu"ralol ra^^ol
saFeapu Sururerl pes€arlul o1 .(1enpe-i .
rrer{l Jo asn"f,eq Sururerlra,to o1 alqqdaesns osle
pamolle rqtsnru ,{poq aqrlurur \' :
ar" salalqle pacuerradxaul pu€ salaFll" 3uno1 .
r-urog:ad JAJlqJe ot 'rJquraLuJg 'patrt
'.,(-ra,roca-r roJ erurl elilI ool q1!^ uos€as-JJo
eq ler-u '.8utute.rl ot JJuelJlol leuos.raC
alenbapeur ue ueatu uec (reruruns pue raluut)
.ro sualqo:d leJlprtu 'sa:nssa:d apr'.:'
suoseas alqnop se Suruterl.ra^o o] alqrldaesns -
1nq 'sraad rrel{l ueql 8urure;1 arorrl o--
.i1:e1nru:ed ar€ salalql€ el{[ 'tuo4 ralo]er
,,(eru sa1a1qtre pauI"4Ja^O 'sas"erJul p:
pu€ op uer no,i Suturerl alour aql 'aseq rno.'(
JeAAUaq,^,\ sJnslo l"ql ssaupaJll^ --
laSSrq aqt 'r.rods aqt ur uaoq a^€q no.( sreal .
aql luo{ pal€quaraJJrp aq ol spaau.Er-
e:oru rql .i,rotsrq Sururerl rno-,( uo ,{1a8re1
spuadap 'rsrllor Jo ',Ia.\oJar o1 ,,fi11qe "rnoa 6ututell.tano lo s=r
\ VlI CIV IVHI SIVIN]A]VCNN]
THE COI'4PIETE GUIDE TO ENDUMNCE TRA N NG

Increased susceptibility to infections and The chronic fatigue experienced by over-

illness (colds, rashes, fever)
Increased number of persistent injuries
Reduced performance in training and racing
Inability 1o reach target heart rate while
training
Above expected heart rate at rest, during and
' load being placed upon it. During overdrive
after exercise
Drop in blood pressure on standing, elevated
resting and post-exercise blood pressure
Swellilng of iymph glands (sore throats)
Gastroiitestinal-disturbances (diarrhoea and
trained athletes seems to be caused by too much
stress being placed on the central nervous
system. Thete appear to be two stages in the
'(lhronic Overtraining Syndrome'' In the firs:
stage, the athlete's body goes inlo 1 kind o'
ovJrdrive, enabling it to cope with the exces:
the body seems to draw on the physica-
emotional and mental reserves normally ke1 '
for emergencies. If overtraining is caught in th:'
overdrive stage, damage can be kept to =

nausea]
\ minimum and recovery can be swift' Hower-e'
if vou carry on into the second stage of Chron' '
' HyperactivitY
. tnaUitity to maintain training load Overtraining Syndrome, the 'depletion' stas
. Chronic fatigue then you are heading for big trouble and a lon'
Hormonal .hung"., e.g. testosterone'/cortisol slow recovery.
'
levels in males
. lndicatons of centnal nervous system
Low serum ferritin levels 'overdnive'
. Slower heart rate recovery
. Headaches
. Reduced performance (training and racin'
Deterioration of sPorts skills
. Higher than expected heart rate at rest a-
' during exercise
. Menstrual irregularities
' Sleep problems
. Emotional instabilitY
Although there is no single physiological or . Elevated blood Pressure
psychological measure or symptom to identify
t.rertraining, the symptoms when considered ' Delayed recovery of heart rate after exer'
together give a strong indication that you are lndicalors of centnal nervous system
orlrtrained or approaching that state' These 'deoletion'
symptoms will vary across athletes and sports'
Reduced performance (racing and traini:" -
The- difficulty is that overtraining comes on '.
Lower than expected heart rate at rest '
gradually, so you and your coach must be vigil-
Int at ull ti-"t. Using a log book to record . during exercise
Excessive sleeping
thoughts, feelings, mood, heart rates, medical . depressive feelin.<s
Unstable behaviour,
tests, performances and so on can be a great to exercise
help in picking up overtraining indicators '.
Low blood sugar response
Low blood
before it ls too late. f you exhibit several of Pressure
of heart rate after exert'
these symptoms (you don't have to have all of ' Rapid recovery
them) fver a period of more than two weeks,
you are probably overtrained and you should Medical considerations
consult a specialist doctor. If overtraining is not
that overtrainL: -
picked .,p it can wipe out an entire year's It is important, of course'
"ttly, distinguished from normal fatigue and mt
training! So watch for the signs'

124
szl
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pFoqs ssarls SuIuIe{ 'a8€ttl"p aql lo4uoc ls€al -
u€rp"lrll ;o uo4dnrslp - suralqord 1a-rt-:
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uorJ€Jlsrullup€ lJods - luauluoJl^ua IeIl . -
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ssass?ar ol aurq sr lr uaql 'rood are sacueruro;rad .
suortrpuot 3ur asllJol
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nol 1nq 'ra1e1 ^\oL
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o1 8urua1sr1 eurq pueds selalqlv itpoq mo[ o7 " '-.iqd a
un q7notql uxut| llu 0O 'palreqc aq p--
ualstl ut sr Suruterlra^o plo^" o1 ,{e,u lsaq er{J -:lra.ro
ssaufir ]uarrnlag 'ualqord leur5rro aq- '-
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-. :- ''. \ VEI CIV IVHI S'IVINIXVCNn!
THE COMPLETE GUIDETO ENDUMNCE TRAINING

:::s:- tl
It should be mentioned, however, that it seems , -, ,
r,:
l,--
ltLt
that mild overtraining just before your taper or :lll, aI
in the second and/or third week out from compe-
tition, followed by a taper, can produce a higher
performance than that obtained through stan-
'drrd
trtining schedules (for more on this sra
'superovercompensation', page 29)' -
Of .onrr"' overtraining can easily be avoided L
by undertraining. But this is not an option if
ytu want to be a competitive endurance athlete
,t irring to fulfil your potential' Besides' under-
training wouldn't be nearly as much fun as
'givinglt heaps' now and again, would it? Just
don't overdo itl
Use of heant nate monitons to avoid
{:r.rr:rrnE
overtraining
Heart rate in an overtrained athlete will tend 1* :
to be higher at rest (but not always)-an-d-during *,_
exercisel and it will drop more slowly following _ t
exercise. Remember, though, that heart rates
=
:- i.-

can be elevated if you are ill, under stress, in

- :

high temperatures' when you are dehydrated'

after recent exercise or if you have eaten
recently.

Tests to monitor overtnaining i(:til3g [{

Easy tests of overtraining are:
' Morning heart rate
' Tiaining heart ratelsPeed ': _, -
' Orthostatic heart rate test (see page 39) r"' I I.r
' Exercise economy tests (see below)
' Time trials (sea Page 45)
' Perceived level of fatigue
Other tests include: set distance at a set heart rate' This is effe-
' Blood tests in monitoring performance/fitness imp-
' Physiological lab tests ments and can be conducted every two to '--
weeks (preferably every six to eight we-eks
Basic exercise economY test
must ensure that you are totally fresh f'-:
This basic exercise economy test is used to
in fitness and performance' test - being tired will geatly affect the te'
measure increases
speed increases over a make it invalid.
It determines whether

t26
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:aced ur al..-
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11
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'
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]. . \ Vl-L CIV IVHI S]VIN]AVCNNJ
rHE COIYPLETE GU]DE TO ENDURANCE TRA]NING
a little fitness. Using a variety of regenerative
techniques may also help' These include
hydrotherapy (spas'
-urrug", physiotheraPl, techniques
flotatiJn tanks), stress management
(relaxation exercises).
Length of necovenY
Recovery from overtraining can take from three
weeks to three months, depending on how
severely overtrained you have been'. Don't
forget, recovery consists of two types:-physical
,"Jo,r"ry (cumulative fatigue has vanished) and
psychol,ogical recovery (you are enthusiastic
about training again). You need to be careful'
though, that once you start to feel good again
(oftei around three months into recovery) yoY
ion't pile on the training too fast' It is a good
idea, tirerefore, in cases of chronic overtraining'
to have four months of controlled reduced
training with no speedwork and little, if any'
.o-p"iition. Only after that should a full
training programme be recommenced'
Moving back into training
followfng iniurY o-r lltness
full training after injury or
Moving "isback into
illness a delicate operation for endurance
athletes - too soon uttd yo" risk becoming sick
or injured again; too late and you waste good
i*ining time" (p articularly clo e to comp etition)'
s
If you Le in any doubt about when to start full
training again, consult qualified people (coach'
doctor] pf,ysiotherapist), listen to your body'
and err on the side of caution'
lllness
Never train through illness - it can be verv :ff::'iiitfitt"'fi?,?tri":"J#;o.t;.t'
dangerous. The best guides to whether you are
r28
over your illness are: how much energy you
have, your motivation, your doctor, and,blood
tests. bnce fully recovered, move back into
training graduallY.
lf you have been sick for a few daYs
Reduce mileage/duration and intensity basec
on the u-our.i of time you have been sick' A'
a basic guide, if you have been sick for a fer'
days stait back gradually for- the.first one t'
thiee days with low mileage/duration and lor'-
intensity r,T'orkouts. Only go back to a norma'
schedule the following week'
Of course, it really depends on what you
body is telling you. If it is tired, make the ner
If it is very tired, have a day o'
,"rrion
".ty.
If, howeverr /ou're feeling good' continue '
build up through the next workout' Pay atte-
tion to yoot body both during and for the fi:'
few hours after the workout' If you har.e
general tiredness a few hours aiter r c' '
ivorkout, you are probably not fully r€coV€r:
from youi illness. So back off a little'
lf you have been sick fon mone lhan a we=
Reduce training back to what you were dc'
two to three weeks before the illness' A-r;-
build back into training gradually over
week. But only up to the level you were at
to three *eeks piior to the illness' If you 1::
been ill for two weeks or more, consult
\
doctor and coach before resuming trainin-{' ''
listen to what they sayl Common sense dic"
that the longer you have been ill, the slc
and more gridual the comeback needs to
lnjuny
that is, feel persistent
If you are injured,
during a workout and/or at rest' seek mt
\'
yo.r, Io.ui sports medicine federation)'
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'8uq:'- : Jl€q
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ebesseur lmq 1ou leru 8uruuru uaq^^ sunq leq \\ - : -
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'iraua
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llNVXtC:::: C\v !NINIVEI CIV lVHf nVlNlhVCNnl
 -:
-r allc
::_\
HOWTO WRITEYCUR :
.-
-: a\
t-:_-: :.

CWN PRCGRAMME t:-'- ) -

Set realisti-c trailing goals The three levels of Your

training. Programm-e.
Goal setting improves motivation, but only if
the goal is rialisiic and achievable' When plan- When planning
a training programme thre-
nini you, training programme, set yourself levels are used. These are:
,eal]stic intermediite and long-term goals in I Blueprint - the plan, what you would lik'
terms of how much and how fast' It is always to do
tempting to set training goals that you would 2 Working programme - what you actuallr- c
tikeio uJhieve rather than those yoLL canachieve 'the real world'
at this point in your sporting career',Unattainable 3 Log book - what haPPened'
goals may look good on paper' but they
can
i".d to overtraining and decrease motivation
as you fail to achieve them' Of course'
if you 1 Bluepnint
have already been training for several.seasons
outlines your overall training
you The blueprint
1

and have been keeping a training log, then for the y"u, (ot longer), including-specific de: '
should have a good idea of what you can about build-up and racing' This blueprint is r
handle when it comes to races, training volume ideal plan and as such will prove almost tm':
and training intensity' Use this hard-earned sible io follow to the letter' Fatigue, illness' -
knowledse to establish effective training of time, work, family, study and so on c-an' -'
seasons and Periods' will probably, all have an adverse effect
For most athletes. jncreases in training training type, intensity and duration at sc' :
volume should not exceed 10 or, at the most' stage dlurittg the year. Don't worry' The bl''
15 per cent over a season. Remember, there is
print is only a guide as to how to approach r-c'
a li-it to how much training you can do no
iraining programme and achieve training go"'
matter how much time and motivation you It is not your definitive training programme
have at your disposal! So, set goals you can
achieve, be patient and don't become a slave
to your programme. If in doubt, back off and 2 Wonking Pnogramme
,"gro.lp. Yon'll b" a happier, healthier athlete
working programme is the weekly programi:
foi doing so. I don't advise setting training Arecorded ii the end of each week' It takes l'
programmes of more than 14 weeks' The busier
yo.iut", the shorter the programme should be' account:
' Blueprint
' Next week's commitments

132
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I
sluaulll ultuo)/sJolf, €, aP sln o 'aururerB
sleo8 Surur
-nol qreor
rnlq ar{J
-LUOS l€ U
-o lf,aJJa
:ue tuec u
; rpT (qertrtrt
eurure.rSo.td 3u!>l.lolv\ ;'4 a.rnEr3
.,tdtur lso
--n{qrrrrrr
- .-_^ ": a*-'
: "Elap rulf,
aldru€xe aql Suf arurueJ8ord l"uosees '(dn-p1rnq atalduol ;o .{:etuurns) set'reL* -.rr{ 9rrrrrre
^oIIoJ '(uosees
rno.{ trno }as 'selep aseql a^"q no^ aluo srs,(1eue >1ecd-tsod pue sJIleLuLuns \ [u '
e ur pa3"J eq uec sef,eJ le^ aJ Surueaur 'sdn 'saururerSord Sunnerl -'{p1aa,tt
ped luudanR ' '
-
-p1nq Ja8uol arlnbar sal"J ra8uol) sacer asoql Jo snor,rard aql Jo uorl€ulqruol ta sI {ooQ rit
qrh""i aql pue 'ur aladruol ol qsIM no'( saler Iooq 6o; au- -
aql Jo sal"p trl€xa aql epllep ol paeu [!tt no'{
aurruer8ord aqt dn las oI 'uoseas-ul 'uoseas-atd : \II€ntJl
uI aruruerSord I€uos€as rnoiL 'trq1 a8ed ars eLutt:-':-
'uoseas-;Jo :sapnlf,
.oLuLueJ60Jd 8urryo.,r,t rno.( alaldurol ol ,ttoq uo -" - plno \\
dals-,(q-da1s e rog 's.,ra.or8 acuarradxa :r
leuoseas, Jno^ dn tas :L dals aFueqc saluelslunlJlc se lea,r ol >laa
- - I aLUL
slueuaurJar pue sa8ueql allqns apnll--
'1srg 'repro pue .{peexa luudanlq eq1 .^^olloJ },uor\ r"-
lupdanlq aqt dn Suq1as saAIo^uI srlJ
Fururerl lsorule ]I '(s{Jo^.\, ,{11en1re l€ql eutl!:r--
lnrtbol e ut dn ]as eq lsnru saruurerSord
aql s(ll asnef,aq aruruerSord Surryo'tr a'-'- -
s,tl '(IZ 'Bg aas) aunuerSord s(>laa^'\ q-r::
lutJdanlq Jnon dn les or rvrou -ralap o1 pasn ar" sluaulala aseql 'p!--'
Sutute:t ' '
'aruruerSo,rd >laa^ ol->lea'tr aql Surpnlcur
luudanlq txau aql do1a,r.ap 01 pasn sr 'a;o;araql snor,rard aql ruo{ uolleurJoJul lri:
raqlo .(ue pue >rooq 3o1 aqr
'1ooq 3o1 aq1 SurureJl uI spua4 ural-Suo1 Tlir"llll:.-,
4p""pl ot pu€ 'aJu€LuroJrad uo- peq Fururerl
lr"yy" teqrr 'sdn-p1inq snor'tard ur pauaddeq
"qr aql roJ slueruarrnbar s(qleol rno.'( 'ro p-''
1eq-t -iprera ras ol pasn sr >looq Fol aql
l^i- - :^ 1,|' llllM OIMOH
 TMINING
THE COMPLETE GUIDE TO ENDUMNCE

it is the culmination of a gradual build-up o1 Figure 7

given in figre work out how long your
7.2. To
as
volume over a long time'
i"uro.t, shiuld be refer to the relevant sections biggest
To work this out, simply calculate the
earlier in the book. think you could cooe with'
weekly mileage you S port
commitment' time and
uiven your experlence,
disciplines you Swim
Step 2: Set uP Youn micnocYcle iUiii,y',o avoii inlury, in all the
(the intend to compete in' For example, let'simagine
Now you need to set up your microcycle
you are an elite runner with ten years' experl
ior-J, for a standard tiaining week)' i'e' what '"r-r." of high training loads' You-might decide B rke
training you do on each day' To do this you ihut yo,r. ieak-mileage week will.be 160
km
tirrt t!"d to work out your 'peak-mileage AlternativelY, You -igttt be a novice triathlete
week'.
i; tt"t ,".oti ,"u,o" of competing' who alsc R r.ln
Your^ Peak-mileage weer *ork, full-time. You might decide that you car
is the onlv cope with a maximum of six hout s
Your peak-mileage (or duration) leekyou do trainlng per week spread across^swimmin:'
*"Lt'i" your Luild-up in *lt:h a muli:
cycling" and ,.,nning' If training for
,f*- gt."r";, volume (hours or kilometres) of disclp[nary sport, sirch as triathlon' generall-'
trairing. This is not a weekly average' It
is the
may,only do ,rolr'-" U"tt"i off to establish training mileag''
mileagi for one week only' You 'or durations for each disciPline'
this week once or twice in your entire
build-up
You can determine your own 'peak-milea:'
i"".t irt" end of base, or early in speedwork)'

plan
Figure 7.2 An example of a seasonal * fl-€

t. -::-:
HPR = high-Priority race
LPR = low-Priority $w E'€ (

,,,n
i l 3,( v

<P
Aor May
:: :'-1 :
Off-season

134
s€l
'sacer SurureJl s" asl I
pue rno,'( tuor; spre,^DlJeq >[ro A 'elq::
llr^\ no,( 1eq1 sall?J ,(uorrd Ja.{\ol opnlcul 'pue'acer leo8
riql 8,ttt.t (radelTpaadsTaseq) uorlesrpouad sa8ealrtu Furur"4 >laam-o1->lee,tt rnol dn u<
uosEa
€ uods
^€ri
Z rrods
I vods ;,";;,
alt^fosall
alEc
raafl
t€r.uJoj Sututell lqaam PJ?PU=:
olrldual ourultJtoJd dn-p;;nq {l>leal1 7'4 a'rntg
leql peards otr ltoq eprf,ap ol a^€q no'{ 'rlo51 'aproep nol ra,l'a1er111'lualullurruor Sur-:r,r
't'L arn€ry ur aldurexa aql 8_uu,roiloJ no.'{ al:rsu
Jo le^al rno,( pue 'aoel o1 pualur
eq1 lods rno.'( uo pes"q laar* a8e-a1rur-:.-:dtr -:Eelru-{"i
(aurldrcsrp auo ueql alour uI alectruol 01 -
ueld no,( JI sl"lol ro) 1e1o1 >laot\ a5eelru-{eacl rnol 1no >lro1r ol sauqepFg sapltord (qt-- ' - -:_---__- a,
'.r--- I '--ludlLu -o
rno.,( ur IIrd 'snorlnef, eq ol lsaq $ 1I Jaqueurar sa8ed aas) V uorlf,as dlaq paau nol';t ro
-raua8 '
:-TIIII E J
: --:rtutur.ns
(3uo1) (slllq)
i::]oq xrs
LTq OZ LU) 9I |ftf, ::r no-i le
w\ 9V L!) 0I ]lo lec s- oq-n'5
-.-rqlELrl a
(paads) t-tgl a
(3uo1) (siltq) --i
a4FS - ----- ---c-
-.-1dP rqir
ru) X€C ur) 0t Lu) 0t
ru) 09 | 0B JO
=,lra .s:e
-_:*....
' ,_ jur: ^ -ld
jJo,tuC LU) Z ur) z l.ll[tl! ----,--I--
. --:durIur-
u) qs m)EI
r _-: lruu -l
sJnqI pa/v\ onr uoJ^l lJ@@5
Irlol uns lrs u{ ._._,,, 3dor
_:,:- ^ ^ --_
dr_lj
}€tuJo, Sututerl lllaaar P-:: - : -.'.1
Iae^A e8ea;;ur lead e ;o e;durexl g'4 annc' = r. PF..q
lXh:':l l:: MOl l|uM or MoH
IHE COIYPLETE GUIDEIO ENDURANCETRALN NG

peak mileage (or duration) throughout the
week. In other words, what training you will
do on each day. When making your decision
take account of work' study, family and social
factors, as well as availability of resources, such
as pool times, daylight for cycling, training
ourlt"r, and so on. Also take account of the
need for a rest day or a day that is very easy'
For many people, Friday fits the bill nicely as
it comes at the end of the working week and
provides a chance to socialise and regroup
before the weekend, when much of your
mileage work is likelY to be done'
Table provides an example of how a triath-
7.1
lete might spread 211.5 km (swim 5.5 km, bike
160 km, run 46 km) of training across a week'
If you are an experienced athlete, you will prob-
ably have a good idea as to how to set up your
microcycle for a peak-mileage week. When
The peak-mileage weeks in Section A have
numbers next to them which correspond to Level
the training weeks in Section B. If usin-e
Section B, remember to select a pre-set
programme based on your sport, the distance -= -;. )-
you intend racing over and the level ot
training that suits you. These programmes are Recr,
set up in terms of daily workouts, experience
levels, number of workouts per week anc
mileage for each workout during yotr peal:-
mileage week only. The programmes can br
converted to duration rather than mileage b'' - >em!.
using SectionD (see page 162)' The times ar.
only approximate, however, and you n'i
need to adjust them according to your abilii- :-,
and experience.
As y-our peak-mileage week represents t}:.
most training you think you can handle in or-.
week, it equates to your 100 per cent w-ee'
All other training weeks are based on tl '

setting up a microcycle, work it out in the week. If you are not experienced in t'o-
following order: sport, make sure you select a programme th-'
is realistic in terms of your training expe:
1 Day or days off ence and non-training commitments' If r
2 Workout days have limited time available, you may wani
--=
3 Long or medium long workouts choose a programme based simply on ':
4 Speed workouts number of workouts Per week. Seleci
5 Hill workouts programme based on what you think you c '
6 Other easy workouts do, not based on what you would like to
doing or what your friends/clubmates ''
If you need help, there are pre-set peak- doins. Dreams are free but overtrainin:
mileage week microcycles for a range oi sports costlv. Select wiselYt
and distances in Section B (see pages 146-156)'

Sun
Mon Tues Wed Thurs Fri Sat

S2km S2km D/O S 1.5 km

B40km B 40 km D/O B B0 kn-

R 16 km R20km D/O R l0 km

Key: S : swim; B : bike; R : run

t36
Ltl
'(3uo1 ro Poqs) acuelslP acl?E t
Jo qf,€a roJ uollernpTa8eayru Sururerl s.r=-
(luac rao 0I lo luel qr€a ur Surqg ,{q alqel >laa.^ a8eapu >1eaC
rad 1) asearcul aurnlol Fururerl;o a8eluac:a4 g alalduroc lsaq no.{ slms >lulql no.'( leql g uolll=.
(I:7 ruo{ arurulzrSord aql uasoql a,r.eq no.{ aru
a1e.{cosatr rlr>l
i1:g i1:Z '.o\Er 1aa.t lseaTpreq) l 6
(rq31a
ro xrs 'rno;) >po,,r,lpaads Jo $lae.\\ Jo JaqunN I 'sa:er 8tq uo,an lpearle arreq pue srea,(
:uo pas€q sa8eluacrad Jnoj reno .io1 Surladr.uof ueeq eneq no
Sururerl sapr,tord 1I l"ql aas III.^ noa '11 iul^ o1 replo ul euiq-llnJ
sureJ] oqm olalqle snotJes (rar' e ele no1
esn u"J no,,( .uoq Jo ue 1aF 01 C uor]f,as
"apl sn;d-er1g3 |
1e Furlooy qlJo^\ s,ll 'Jlaslno.{ .{q auruerFord '(sa:e-r Poul ul relloq
rno.( ;o lsar aql dn las a,teq no.'( Jr ua^[ nol pue sreel
ro g1 dol) 11en' 3ur:e;d e;e rr Surure.r
'(tgt-zqt sa?edaas) C uoqras asn saFeluoued
eJoLu Jo ee;q1lo1 SurledLuo: uaeq eneq no rrE soleu
asaql puIJ oJ '>lea^ aFealrur-1ead rno.'( ateld '11e,nr,
ur slno>lro^\ esoql Jo uorl"rnp/ef,u"lsrp :q ol e>lrl
o1 luell pue pods ;nol. poqe snollos eJe '-pr
.."" nn{
..",''t -
aql Jo luar rad 0g er€ oml >laa.l\ uI slno>lJo.t\
nol?ea^ ;ed srnoq 0t qJo,l,t oqm ololtll€ i lreias
rno.{ 11e sueaur leql '{ae^\ luar rad 09 e sI
do1 e:o '1;ods eq] o1 lvleu olelqle peluap] TI TTN
o,tq {ae.^ ;t 'aldurexa rog '>lea^\ (luac rad 691) -1- ..- -'l\
€ 'elalqle Sunol dol e toqlla er? no1 - lue.l,r, -i
a8eapru-4ead rno.(;o a8eluacrad e uo paseq dn
allll t 'ri y1 sr
-ppq aeer rno.,( uI >laa^\ qf,ea oP nol a8eapru ',11o,r,n ,(;|eel,
qlnlu ,&\oq lno >lro.4 ol paau ,4\ou no -;dxa F
'dn plrnq Suture;t -rno.{ Surop ueql luepodult erour sl un1 Suurepl :-ril aI.LIIUI
'lUeLUtrltUUJOl
Surrnp >lae.^4, qlea;o ,,(epuoyq roJ al€p eql q IIIJ *:
-'ri ' ttt.
I
ureLuer o1 lddeq pue
pue lep ao"J (>lead 1ng, "rnol uro{ >lJeq }unof, Jo la^el stq] l€ :-lt uo p
Surladuuo: 1o ;ea,{ Puolos lnor( ut aJe no ;lJ \\ lua.
01 paau pr'4. no,{ 'sa1e1drua1 asaql uo 'g'L rc '1slg Suruuo: 1e Sutuute
TL'BrJ ur a1e1drua1 aql q IIIJ o1 paau .^ .ou no -.r ur alpr
1,uere no,( 1nq enrlrledr-lol Suluuo:aq -_ sluasa
slno)Jom A;rep pue A;1aann lnol ur polseJalul aJe no 'slseJelul pue
'>lea^ snil 1o ,{ep qlea uo op o1 Suro8 slusrulrLuLuol reqlo o/€q no,( pq Sulutell - -:qe -rno
are no.{ (uoqernp) a8eapru qlnru,^ oq pue Ielol lnoq€ snouas eJe no 'lueuJllLrluJol Jo "". no.i
nol
le^al elerepou e ]se^ut o1 pelede-rd ar€ : :JLIIII
aeer Surpnlcur)
1aa.u. a8eepru-1ea{ rno,'( '(se1ep enrltleduor-rr-ua5 :
ueld Jno.ll' lno pelllJ .^ ou e^"q no .,-lp:rrrr
"'Li'_
leuosees 'pods aq];o -reel p.rg -rno,( ul ar? no
's>laa.4\
rel{lo II€ lno buDIJo^ JoJ .,I€J SJ
'Sutute;1 qrnLu ool
sIS"q aql pu€ 1ea,t\ a8ealur-1ead 'rno.,( ,'(po sr
,; ,rno
o1 lulLlof 1,uel no,( esne)aq eulll Surule;l "1'Iaa.\\
srql 'raqruaurag 'aruuer8ord aq1 Jo acueleq aql
alpl Jo ]no lsotrr eq1 1eB o1 ]u€l'l' nol .--.:adr:
lasdn l,usaop lI arns e>leru lnq 's,'(ep Suruunr a)rAou/leuolleeJf a! r:ILULU€
raqlo aqt Jo auo qll^\ tl de.ttg 'Suqaaur l11aa,,rn
'€ LLlo--- : :' . -'L
e Jo asn€Jaq ,(epsaupag uo unl 3uo1 e op o1 PUe V suolpes
olqe aq lou lq8ru no.'( 'acuelsul JoJ 'tZ arn-3r; Surure;1 pue e8ealrut-1eed Sutsooq: eJolac " - :-:Ip J
--l..
uI 'alnpaqlS {Joi\ pue IsuosJad rno.'( punoJe seuoSele: eLll uJo4 1ar.e1 rnol pales o1 Pa=-
s,iep aqr elF3nf ot poau .{etu no1 'a1e1drua1 ': rI
luawlll,uurot tululeJl lo sla^a'l . ---.]
_- !t\r- -
aqt uo peseq >Iaa-\\ a8eapu-1ead e sa1er1sn1l 97
a:n8rg ur atadruor o1 ueld nol saurldrcslp erl] . l-u'
:^. : ll t8M Ol MOU
rHE COIYPLETE GUIDE TO ENDUMNCE TRALN NG

- --l
:-:--1 ^.
a-L

i :':-ic
Percen
'" -- a::
- -._ ^..- i
- t--
'-- -: ::l

:- *- '
,- ra

:;ce d
LiL

You now need to select an option for each of
these variables. To help you make your selec-
tion, consider the following:
1 Number of weeks of sPeedwork
Four weeks is recommended for beginners and
eight weeks for experienced elite athletes' Most
rtll"t", will lie in the four- to six-week range'
Section C offers three blocks (A, B, C)' Block
A : four weeks of speedwork; block B : six
weeks of speedwork; block C : eight weeks of
speed*ork. Select the number of weeks that
you feel suits You best.
2 Mesocycle (hard/easY weeks)
Remember, a mesocycle is the number of
hard weeks (high volumes of distance/dura-
tion in base, high volumes of intensity in
speed)in a row you can cope with before
recovery or compensation week' A ratio
two hard/one easy is recommended for beq:-
ners and four hard/one easy for elite athle'.
Choose the option you feel comfortable r'
(if ln doubt, be conservative). You will "
that each block offers a mesocycle opt:.
Choose the mesocycle from the block "
selected in (1) above'
Ideally, although this option isn't shol--
these basic tables, mesocycles change dun: -
build-up, going from smaller cycles :
hard/one etsy) to larger cycles (four hard
easy) in base as you become better conditio:-.'
Then as you move into speedwork.the cycle '"
smaller again to accommodate the increa'
training intensity. You need to be particr'- -

t38
6€l
'auruerSord eql q araq.,u-{ue lrels u"J no-\
(suorlernp "ro) sa8eapru 1oF a,teq nol acu6 .\]r€lnlruec
'pas€q are sa8eapru ,(11aa.tt ra '-
alerrdorddt aJoru aq PFo^\ luaf, iursearcur
ro luer --
rad 97 laer,rou e to; lutod Fuqrels alerrdordde il€ qlrq.\\ uodn '1aa.ta. a8eapru->1ead .ta8 alclc
gg1 rno,{ e}ef,Ipul s>laa^ ar{l Jo eruos l?ql all' pauorlrpuc
u€ aq lou ppo.\\ lual rad 6/ :aloN 'Suruunr
rDI tt '8uqc.(c tul 9II 'Sunutur,rts tu>I 7 :op osl€ [r^\ noa '(alduexe slql ur uesoqr I-i ruolpr"q
paads Jo $laam xls aql snld) s1aa.u. 31 o1 dr ,rr1) salcl
plno.t4. no.{ 1 1aa.u es"q ur sueaur sf{l ltaql aas
ur a8eluacrad aq1 aseq € JoJ s^ oll€ aruruerSord aql acllou IIL\\ : q,,---^
-: ! urrl -
Ly dr
11i^ no.{ luac rad T,L q I >laa.^^
;r'alduexa Jod 's_aul1 aleudordde eq1 uo slr:lol _-r u^^or{s
'ryortPaads Pue dn-Ppnq q8n'-.
asaql allrlA 'euqdrcsrp qlea roJ {aa^{ qf,ee op
gr.,r,t no,,( a8ealpu aql nol sanr8 srq; 'ul 9I I : seJu"lslp Sururer1,{11aa.,n rno.,{ a1e1nc1e-- -r ( >1co1q
'>laa't,r qJ€a roJ esn sa8eluae;ad aql nol sa,tr€ q ; -
11r.4 no.,(
(zt o) zt x ru{ 09I alrq '3'a --o11do a1r
a1or,nnol aseluaorad aqt -{q I"1o1 {aa.e\ a8ealtru 'c[ auII o] o' :rs IIr.^\ n
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'1ae.,r,r qcea ro; eleldrua] aql elaldruoJ ,\oNI cI ro c au{ ol o' :rlelql€ 31
't ]rlld uI : >laa^ rad asearcur a8eluec't;-- --i-^ ,^-,
luac rad 0I
paluasard sauruer8ord radel aql asn ppoqs no"( c-v srut] oi .- . ort"l Y
se 'papnlcxa ar? c uorlJas q - lz to 87, s>lea,4\ .{sea 17Preq 6 : apdcosar ; r,roJaq q
- dn ppnq Jo pua eql ]€ sa8uer a8eluauad g >lJolg or , '
aql uI saull aql saluelsul ]soul uI l€ql g : {ro.{\paads ;o s{aa^ Jo raqrur-.
atoN 'eu{ aFeluacrad eq1 uI IIIJ pu€ tr'1 'Eg ut
'as€allur aFeluar :suotlP.l:-:
a1e1dua1 aql ol loeq oF
^\oN saf,u"lslp Sururerl -{pep rno,( eururJalap sa
-rad pue alcftosaru 'ryo.,npaads Sururacuoc
os ',{qg asaql .^{oqJo J uolllas Sursn alduexe uE -i.=.
sacroqc leuosrad rnol aperu a,r'.no.'(
'(g7i a8ed
'uesoql a,teg no.'( po'-
aas) sluarulsnlpe aururerFold auos a>l€u o]
paau .{eu no,{ ',trou Furop are no.( ueql ralear8
ruor; 3uo1 ro lroqs asooqC 'rapun sI lI -+I -'
'srnoq;1eq-e-pue-oarql lalo sI 1t;r 3uo1 sr ;
are .(aql JI 'eral{l pels '',ra.ou Surop are no'{ 1eq'lt
aJu€lslp eJE.';
o1 alenba aruuerSord aql ul sa8eapru eq] JI
'ur .{puarrnc are nol' >laa.^ aql.ql€al nol Irlun '(C to'g'y) raq-rea esoql no.'(.>p'-.
{req lunol uaql pu€ al€J no^ Ilun s>laam Jo uro4 uoqdo a8eluaerad eql lralas '(i.{larl.-.
requrnu eql eulruralep o1 sI qceo'rdde lseq eql a8eapur Fursearcur daal 1,uec no,{) pua -
i>lJo^4. ol 1t loadxa pu" llJun
aunuerSo;d e ;o ure8e sesearf,ur Jallerus uaql pu" 'alpprut '
apppu aql olul drunf lsnf 1(ueJ no 'saunlo^ saseanul ra8rel qlr-tt '(Fu1u1e4 o1 pasn ia'S :
Sururerl luaJJnJ o1 spuodsarloJ etu[I?rFord -
sas€aJlul rallEurs qll^\ JJo lr€ls ilL4\ aluLl':
al{l Jo >lae^{ lsrlJ .rno.{ a:ns a>1eu 'Sutuur8aq rno.,( 'sa1qe1 esaql uI u^ 'oqs l.usl -
aql l€ auruerSotd e Surlre1s lou arrz no,{ 11 srql ure8e pue ','(1eap1 'uoqdo lsaq aql i
auro:)
,rad Iuaql 'pacuarradxa ssal aJe no,'( ;r lr' -
ot ri-ro-\\prads aqt :o3 ,{lalenbape aredard o1 -ldaoce sI lual
.rad 91 'paluarradxa a'IE :'
arurj q8noua ;1as,rno.'( a,tr8 no.{ arns aleru lsnf {aa,{a Jod es"aJJul aseluar*'-
'ue-\as lea \\ uI trels '3'a 's4aa"rt le1el uI dn-ppnq
',{:e,no.la.r lualJlt.
rno-\ rl€rs Llar{l 'o1 alqeun are lo 'dn-plnq >lae^ 'l
-uaaiqSra pa-IntJn-ris e op ol qsu{ lou op nol JI s^\olp aruurerSord rno.'( 1eq1 aurll slql l€
:^ l^ lllM ot MoH
IHE COI4PLETF GUIDE TO ENDURANCE TRA]NING
for each week, you can graph them at the top
of the page (see Part 3). This will give you a
good idea of the increasing and decreasing
Laining volumes throughout build-up and
speedwork.
Now go back to figure 7.3 where you wrote
in your daily workouts based on your peak-
mileage week. This will show you how you
structured your maximum training volume
week. Then, starting with week 1, simply write
in each day's workout based on the peak-
mileage week workout. For example' again using
base week I and 72 per cent the week would
look like this:
Swimming
Monday and Wednesday: 2 km (workout in
peak-mileage week) x 72olt: 1.4 km
Saturday: 1.5 km x 72olo: 1.1 km
Cycling
Tuesday and Thursday: 40 7<rn c 72olo: 28.8 km
Sunday: 80 km x 72olo: 57.6 km
Running
Monday: 16 km x 72(lo: 11.5 km
Wednesday: 20 km x 72olo: 14.4 km
Saturday: 10 km x 72olo : 7.2 km
You then repeat this process for each week'
Step 3: Set uP subphases
To make your training programme more
specific more experienced athletes may. wish to
r"t rrp training subphases (see chapter 4). To set
up subphases in your Programme:
1 Identify which subphases are appropriate to
your sport by using the information in figure
4.3 on page 50.
2 Place the subphases into your programme
(each subphase should start, if possible, at the
first hard week of a mesocycle). The sample
programme in figure 7.6 includes subphases
r40
and is an example of how to set up trainin-l
subphases (1 : preparation, 2 : load, J :
high load, 4: load/speed, 5 : low sPeed, t
: high speed).
You may choose to emphasise a weaknes.
by spending more time on it, i.e. more tha:'
one mesocycle. Sometimes you may not har =
enough time to cover all the
subphases b'
training one subphase per mesocycle. So yo'--
may need to compress more than one sut
phase into a mesocycle or leave one or trr'
subphases out.
3 Make sure the subphases are placed an:
applied in the correct order.
4 Maintain all subphases continually after tl .
first build-up.
Prognamme adjustments
I Make sure that the training mileages/dr--
ations you have worked out are similar -
those you are currently doing. If they a-,
higher, make small adjustments in 1'o -
blueprint over a four- to eight-week pen -
to gradually bring you up to your plann.
mileages. The first example below sho
how you can start at 40 per cent instead
60 per cent, but still build up to the sa:-
percentage over an eight-week period.
If the mileages you have worked out :'
too low in comParison to what You :'
presently doing, it's better to cut back a''-
follow your programme.
2 If you have races scheduled before your pi ,
race, you will have to make slight adjustme
to the programme in order to taper in and ta':
out of the low-priority race(s). Remember, e:
race will affect your training mileages and
many races can reduce your ability to peak
'the big one'. In the second example belo'' -
you have a race scheduled at the end of :'
per cent week you need to adjust the percen --' -
by reducing it to 60 Per cent.
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THE CON1PLETE GUIDE TO ENDUMNCE TMINING

3 Approximate 'in-season' adjustments' In-
,"'^ot involves manipulation of base and
speed training. Ideally, your peak races need
to be six to eight weeks apart to enable you
to peak effectively (100 per cent potential)' In
,n.h .*"r, the approximate plan would be two
to four weeks of but" immediately after the
race, including a recovery week' with a little
speedwork after the recovery week' The build-
.rp to -od"rate to high mileage is gradual'
five weeks of speed (because speed is more Sectior
important in a shorter race). uileeks
iror adjustments to training if you have less
than six weeks between races' see 'How to :: -li l?
manage training during the 'in-season" on
, -. .if i
prg" 70. Remember to use the sport-specific
ptogtu--"s outlined previously so you car -- athlo
*otk o.tt your requirements for speedwork'
long workouts, hills etc., and appropriate taper:

The basic programme is now in place' Remembe-

nlilo*ing this, three to five weeks of fulI speed-
work should be implemented to make up the
six to eight weeks. A longer race would best
suit five weeks of base and three weeks of speed
(because of the race distance), while a short
race would involve three weeks of base and
H
I
that the bl""ptittt is a guide only; it is designe-
to provide you with a framework to build yor-
training around. And it is this training that gir e '
yoo th" working programme, which we look "
in the next chaPter.

-:;,a:::a::a.::::a.

Week
Scheduled
I

60
2

65
3

70
4

60
=Z:==i=ffi
75
6

BO
78
B5 90
o/
/o

40 65 75 B5 90
Adjusted 40 50 60
o/
: l:r-

, TFI
I
4 5 8
Week I 2 3

40 65 75 B5 90
Scheduled 40 50 60
o/
/o
/tr 60 70 90
Adiusted 40 50 60 40 OJ

o/
/o

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THE COIYPLETE GUIDE TO ENDUMNCE TRA]NING

r/tnd
Duathlon - ^-rrrlr:l

B (km) R (km) B(km) R (km)

Novice 3x 90 74 Novice 3x 170 47

Semi 4x t60 3B Semi 4x 760 63

Elite 5x 250 45 Elite 5x 250 45

Cycling and mountain biking

B (km) B (km)

3x t60 Novice 4x 740

Novice
4x 220 Semi 5x 280
Semi
264 Semi 6x 390
Semi 5x
6x 350 Elite 6x 470
Semi

Elite 6x 400

B (km) B (km)

4x 280 Semi 560

Novice
(., 380 Elite 580
Semi

6x 450 Elite+ 850

Semi

Elite 6x 550

Elite+ 6x 700

t44
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THE CON4PLETE GUIDE TO ENDUMNCE TRAINING

involve a nn/bike/run format. When referrinl r da rdl

Section B: Peak-mileage week =:=

Use this section as a guide to work out how
you will spread your training during your
:Peak-mileage week' (1000/0). The daily work-
outs for each discipline are listed, top to bottom,
in the order they should be done; in the case
of duathlon training programmes this may
E
to the elite programmes in Section B, the under-
lined workouts are kept if you are doing tht
elite+ programme, and eliminated if you are
doing the elite programme.
tCort

Tniathlon
Sprint-distance tr^iathlon [7OO m/ZA km/S km] @tr{tr

Mon Tues Fri Sat

S2km D/O D/O Slkm

D/O B lO km D/O B60km
R6km
D/O Rl0km D/O
Etr
Fri Sat
Mon

S2km Dio S 1.5 km

B30km B30km D/O B60km

R6km Rl0km D/O R6km

Wed Fri Sat

Mon

S3km S3km S3km Slkm

B40km B40km B20km B BO kn"

R l0 km R 15 km R5km R3km

146
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THE COIYPLETE GUIDETO ENDUMNCETR'AIN NG

- --nln-tLJl
Half lnonman 12 km/9O kml21 kml - -=-!

- =-

Mon
S3km D/O S2km
S3km
B50km D/O B 100 km
B60km
R26km D/O R20km
R 16 km

Mon Tues

S2km S3km S3km S2km

S3km
B80km B40km B 140 kn
B50km B30km
R30km R6km R20km R3km
R 15 km

lnonman l3.B km/ lBO km/42 kml

Mon
S3km D/O S3km
S3km
B60km Dio B 180 kn
B40km
R30km D/O R 16 km
R20km

Mon Tues

S2km S3km S3km S2km

S3km
B60km B60km B lB0 t
B80km B 30 km

R36km Rl0km R20km R3kn

R 20 km

148
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THE COI.IPIFTE GUIDE TO ENDURANCE TRA]NING

Mon Tues
-t.t:,-.,-

Wed
,-.r', ,.,,t ,

Thurs Fri
.

Sat
:a: ::::
:a :
:: :
:a.a a
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.,"
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R 15 km R 25 km D/O Rl0km R3km
B 40 km B40km Dto
D/O

:
B60km
Rl0km
B 120 km

E
':,,.:.-= :

Mon Tues Wed Thurs Fri Sat Sun

R 15 km R 25 km R5km Dio R l0 km R3km : - .- :_, 1

B60km B30km B50km D/O

D/O
B 60 km

R l0 km
B 120 kn'
Itrt
I
', :.
Cycling and mountain biking
40 km cvcle,/mountain bike

,4= :
Itrt
I
'' : -
Tues Wed Thurs Fri Sat Sun

40 km DiO 40 km D/O D/O B0 km

[Ett
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Mon Tues Wed Thurs Fri Sat Sun

D/O 40 km D/O 60 km Dio 40 km B0 km

F
E
tt ,..a:-:::: ::.':
t - ::..',,':,.' .,.:-t :-.

Mon Tues Wed Thurs Fri Sat Sun

D/O 50 km 30 km 50 km D/O 40 km B0 kn

t50
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THE COIYPLETE GUIDE TO ENDUMNCE TRAINING

16O km cycle

Mon Tues Wed Thurs Fri Sat Sun

D/O 40 km D/O 60 km D/O 40 km 140 km

Mon Tues Wed Thurs Fri Sat Sun

D/O 60 km 40 km 80 km D/O 40 km 160 km

Mon Tues Wed Thurs Fri Sat Sun

30 km BO km 40 km BO km D/O 60 km 160 km

Mon

40 km
Tues

100 km
Wed

60 km
Thurs

BO km
Fri

D/O
Sat
B0 km
Sun

200 km E
Mon

B0 km
Tues

160 km
Wed

40 km
Thurs

130 km
Fri

D/O
Sat

90 km
Sun

200 km
[E
I

E
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THE COIYPLEIE GUIDE IO ENDURANCE TRA N NG

Distance nunning
10 km run

Tues Wed Thurs Fri Sat Sun

E
,"':-

Mon

E
D/O lO km D/O D/O l6 km
D/O bKm

:
::-.:... ',',,a.,:,:4,

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Mon Tues Wed

E
l0 D/O 10 km D/O b Krn l6 km
D/O km

:: .a: ':.: .:

a.a'..

Wed Thurs Fri Sat =.

Sun
Mon Tues

E
l0 km D/O bKm 20 km
D/O l5 km bKm

,,'., ,.,,,a,'

Mon Tues Wed Thurs Fri Sat ='-"

Sun

l0 km D/O bKm 20 km
bKm l6 km bKm

Thurs Fri Sat Sun

Mon Tues Wed

l0 l5 km D/O l2 km 25 km
bKm lB km km

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THE COIYPLETE GUIDE TO ENDUMNCE TRAINING

Tues Wed

20 km l0 km

Mon

6km
Tues

25 km
Wed

l0 km
Thurs

20 km
Fri

Dto
-:!.:.8

Sat

20 km
Sun

36 km
E
dr€e< |

:
Section G: Percentage ranges Block A - foun weeks' speedwork
Mesocycle: 2 hard weeks, 1 easY week
tnJ,"0t", ; ;;t section give the percent- A-- Tolo training volume increase for a long ra;.
ages used to calculate training distances based B : 70lo training volume increase for a short rar '
on: C : 100/o training volume increase for a long ra: '
. number of weeks of speedwork D : 100/o training volume increase for a shofi ra- '
. hard/easy week ratio (mesocycle) See table 7.22(a).
. percentage of training volume increase
. race distance.
"---'.-
_ .-:
N.B. Ideally keep your training programmes
between nine and 14 weeks, to avoid -:i

becoming overly fatigued'

hrgil '-
:
.r I :

ril
-. -',t

H
Base Speed
rrJlltegn

Week | 2 3 45 6 7 8 9 t0 il 12 13 t4 r5 l6 t7 t8 t9 20 2t 27 23 7"
E EH HE H HEH HEHH E HH EH HE HH E:
A 44 51 58 65 58 65 72 65 72 79 77 79 86 79 86 93 86 93 t00 85 100 85

B 44 51 58 6s 58 65 72 65 77 79 72 79 86 79 86 93 86 93 t00 77 79 72 55

c 35 40 45 50 40 50 50 50 50 70 60 70 B0 70 B0 90 B0 90 r00 B0 r00 B0

D 35 40 45 50 40 50 60 50 60 7A 60 70 B0 70 80 90 B0 90 t00 70 80 70 5C

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THE COMPLETE GUIDE TO ENDUMNCE TRAINING

1 l----,^
r
Block B - six weeks' sPeedwonk =::LJL_
LI
Mesocycle: 2 har^d weeks, 1 easY weeK
A: Tolo training volume increase for a long race
B : Tolo training volume increase for a short race -: I't
C : 100/o training volume increase for a long race r - _iJtE

D : 100/o training volume ilcrease for a short race

See table 7.23(a).

JPcss
Ei6re€k
Base I

Week|7345678910||12|3|41516|7|8|9702|222371
HH EH HEHHEHH E HHE HHE : :
E EHHE
A445|585558657765777972798679869386|00938610093 ,-
8445|5865586577657279777986798693861008677867965 K.:
c4045505550556055607060708070809080|00908010090
D4045505550556055507060708070809080100807080706C
3[],1r" [-
r'trl,: __ ,

Mesocycle: 3 har^d weeks, 1 easY week

E : Tolo training volume increase for a long race
F :7010 training volume increase for a short race
G: 100/o training volume increase for a long race
H : 100/o training volume increase for a short race
See table 7.23(b).

Base
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H 4045404555604560708060808590809095|0010908070..

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THE COMPLETE GUIDE TO ENDURANCETRAINING

Mesocycle: 3 hard weeks, 1 easY weet< Sectio

E : Tolo training volume increase for a long race nnileag
F : Tolo training volume increase for a short race
G : 100/o training volume increase for a long race
H : 100/o training volume increase for a short race
See table 7.24(b).

)smnce

Speed
-.
23 24
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E H E HH H F HH H E HHH E HHH EH HH E: :-,

E 44 51 44 5l sB 5s 51 65 77 79 65 lg 86 s3 79 100 93 100 86 93 10093 f.

F 445144,|5865516577796579869379100938679867977 65 i,.

50 55 50 60 65 10 60 10 75 BO 70 B0 85 90 B0 100 90 100 B0 90 100 90 i'

G
5C
H 5055506a6510607a75807080859080|00908070908070

Mesocycle: 4 hand weeks, 1 easY week

I : 70lo training volume increase for a long race
J : 70lo training volume increase for
a short race
for
k: 100/o training volume increase a long race
L : 100/o training volume increase for a short race
See table 7.24(c).

Speed
I
Base

| 2 3 4 5 6 7 89 l0 ll 12 13 14 t5 l6 t7 l8 t9 20 2t 22 2i3
E HH E H r-1 H EH HHHEH n T1 HE HH HH =

58 5l 58 65 77 79 58 79 B6 93 t00 86 100 93 t00 93

I 44 48 sl 44 54 56

58 5r 58 65 77 79 58 79 B6 93 t00 85 93 86 79 72
J
44 48 5l 44 J1 55

45 50 55 60 65 55 65 70 75 B0 65 85 90 95 r00 B0 r00 90 100 90

K ^e 55
1J

65 55 65 70 ts B0 65 Bs 90 95 r00 70 85 BO 15 7C
L 4s 50 55 'iJ 55 60

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IHE COIYPLETE GUIDE TO ENDURANCE TRA N NG

"low t
;eE yc
: _ r-_

Time (hrlmin/sec)
. -:.:
Time (hr/min) Distance (m)
Distance (km) 'a
250 0:04: l0
6 0:36
500 0:08:20
t0 l:00
750 0:12:20
t2 l:12
| 000 0:l 6:40
I5 l:30
I 250 O:20:50
t6 | :35
I 500 0:25:00
t7 t'47
750 0:29:lO
t9 l:54 I

2000 0:33:20
70 2:00
7750 0:37:30
73 2:lB
2500 0.41,44
25 2:30
2750 0:45:50
30 3:00
3000 0:50:00
35 3:30
3250 0:54: l0
4A 4:00
3500 0:58:20
50 5:00
3800 l:03:20

You can test yourself to make the dur:'

converstons more accurate by the follc
method.
:.. :' .::
. Do a short workout at your average cr'--

Time (hr/min) pace (LSD)

Distance (lcm) . Record 1 Time:
7 0:30 2 Distance:
l0 0:50 . Use the calculations in aPPendir
l:OO
determine Your sPeed'
t7 3 SPeed:
t5 l:15

to l:20 You can use further calculations in appe:'

l:25
to determine durations for all workout'
t7
will help to refine and personalise your t: ''

t9 l:36 duration estimates.

)3 | :56

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 '- _ -lrc

--_
:<udltr
ANALYSI N G YOU R TRAI N I NG - :[ u\

- _.--..
-_--:,
_ l--"'-r-
:

Tiaining is really an experiment as to what works

best foi you. The key to experimentation and
the science of training is to only manipulate one -T. _
r
variable at a time. You then check to see whether
-_

that manipulation produces a good result or a

bad result. If the result is good, then the manip-
ulation (or change) is kept. If not, the variable :::
reverts to its former state and another variable t-
is manipulated, and so on. In order to keep track i-
of this, you need to log and analyse your training'
,,].

r: iil

-Le-g-srg,-v-e-sr!:!re!"ti
Over the years I've found that there are four
main reasons peoPle don't keeP logs:
Their logs are too complex and document
things that don't matter'
.)
Their logs take too much time to fill out'
{ The information contained in their logs is not
easily accessible.
They never actually review the information
they so diligentlY record.
Logs are particularly important as-ther a '
yo,, to evaluate and refine. They allow -r c -
--- -:
document what you have done, which
allows you to adjust, manipulate and rn-'*-'
your programme to improve your trainin: ': i :-----,
r"clng. Over time, a log will help ,r c. - .*,1 -=
identify and improve your personal : -'
performance formula. With no log book' : '"
is no training to adjust. You have to refine
':

programme on 'gut instinct', which often ;

Sports success follows the same rules as any yor tt.h little opportunity to
-refine
oiher form of success. There are 4 key areas: programme that you may as well be Sir.-' rr

1 Plan from scratch.

2 Implement: do a good job training on a day
to day basis
3 Evaluate: work out what was working and What to include in Your log bc:'
The key aspects of training that should bt
-
what didn't work
4 Refine: toss out the stuff that doesn't work down are as follows:
and keep the good stuff

t64
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. S^IVNV
rHE COMPLETE GUIDE TO ENDUMNCETRAINING

Refinement to the race plan: In my next

Racing tog= race I need to relax more. Because of this I lost
control and took too long to find my rhythm' PREP
You should not only plan and log how you train' Refinement to the training plan: Based on
but also how you race' This means that after the other responses' it appears I was uncom-
the race you can assess your plan and identify fortable with ihe waves, I need to practise this
areas foi improvement. Fig' B'1 provides an more in my next training programme'
example of a race plan and log analysis'
The im
Figure 8. I Race plan and log analysis for swim leg
of a triathlon
Rating
Aspect of the race
Good
L Running beach start
OK
2. Dolphin dives first few waves
Good
3. Swim hard flrst 200 m
Poor
4. Settle and trY to relax
Poor
5. Get control of what n""d, to b" done in the race plan without getting spooked
6. Find rhfhm
OK
7. Wave duck dives
OK
8 Set up drafting Posttton
Good
9. Rounding the flrst buoy to go wtde
Good
I O. Long and strong to the second buoy
Good
|| | l(ccn ,-heckino
| . r\!vP L' '!v \ii b ooen-waLer
vr -
navigation: swim slratght

On homeward leg use landmark sighting

Good , --,
12.
T - -_:
Good
13. Kick flnal 200 m
Good
14. Swim until You touch twice
goggles' then swim cap Good
|5. Srr"d ard.ly and begn to remove wetsuit' then

166
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AVC llVE EOI SNIEVC: -
THE COIYPLETE GUIDE IO ENDURANCE TP'A N NG

tions, the course, the weather conditions, the Pnactis

can end up taking 50 minutes in rough seas if
they haven't practised for the conditions that race hype, pressure and competition. Havin:- -io to sn
they will encounter in the race. Pool swimming experienced every detail of the event ir: ,,ce plan
training, your body should be able to preciseh - racino
certainly has its place, but if you've never prac- -:a. feei
tised an open-water beach start, odds are you'll describe what will happen on race day' Fo:
have a lousy start to Your race. example, it should be able to say that a triathloi'' ::elh. na
starts with a swim, which will be at a certai:-- :nI ln
pace, in a wetsuit, in the sea, with a lot of peopl= ' dih.ar
Playing the game beside it, over a certain distance and over :' --1r \\
:
certain course. If your preparation is goo: .-
- -her r

A race result is based not only on how you
train, but also on how you 'play the game''
enough, there won't be a single thing th:
happens on race day that your body hasr-
experienced before, which makes it very har:
,{
-lnn

Playing the game is just as important as alJ the

training miles you work so hard at, so put some to have a bad day. . _-: )*:'

time into getting it right. A good race plan is like a surgical operatio-- T'--:
1-__:

efficient, clinical and precise. Fig. 9.1 prorid-' . i. ::

Always set a game plan for your race. Most
people do all the training but forget the_ race an example of a training plan for racing t. - : :l-:

plan. That is like a general training his soldiers

swim section of a triathlon. :-. --

ior the physical elements of an upcoming battle,

but going into battle without a battle plan' His
army would be slaughtered. A race is like a swim section of a triathlon
battle; there are a series of steps. If each step
is carried out flawlesslY, You have a perfect race' Specif cs: l5OO m sea, beach start, sur{
Here are some points that are worth thinking . Practlse running beach start
about before doing Your big race. . Practise dolphin d ves
. Practrse hard frst 200 m
. Practise settirng and trying to relax
- ,-,,N

Make a list of evenYthing . Practise getting control of what needs to t-'

: -i-l&i
nequined in the nace and train done in your race plan without gett ng spoo<e:
i:11

for them . Practise flnd ng rhy'lhm

:.- ,"' cl:

Work out all the things that you will experience . Practise wave ducl< dives - . , ,-,1-,

on race day. Your training should then show . Pract se drafting

_:,:
- tfa ..

your body what will happen on the day (in . Practise surges ,: :i,

small doses) and in the order in which they will . Practise rounding the first buoY
occur. . Practise long and strong to the second buoy
For example, triathlon training should first . Dractise ope- wate- nd,tgdllor-

show your body the disciplines of swimming,

. Practse homeward leg landmarl< sighting
' -i:
biking and running. Then show it the distances. Practise 1<c<ing final 200 m -

Practse swmming untlyou touch twice .

Once your body knows this, show it all the t._'.

Pract se standing quicliy and beginning to remo

details: the bike you'll ride, the gear you'll wear, =
wetsu t then gogg es and swim caP
what you'll eat and drink, and how much and
how often. Finally, show your body the condi-

t68
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---,, - - ::tl!d
THE COIYPLETE GUIDE TO ENDURANCE IRA N NG
programme' for the transition area'
I two reasons (excluding acts of God) for you to
pre-race for a triathlon
I Enter transition area and set up bike (facing
for.wards, heLmet upside on tri bars if not too
many bilces, lay out bike and running gear on
red towel on ground)
2 Go and get numbered
3 Come backto bil<e and set gear, cranks 3 o'clock
and 9 o'clock, pump up tyres, put drlnk
bottles In
4 Check tida conditions for swim advantage
5 Check swim landmark for swim in
6 Check swim exits, note problems, take mental
snapshot of transition from exit
7 Walk transition take mental snapshot of bil<e
location from entrance
B Walk to bike, counting rows and looking for
landmarks (including red towel)
9 Note bike exit: mental snapshot and possib e
mrshap areas
l0 Checl< f rst 500 m of bike exit
II Check bil<e entrance: mental snapshot and gear
ocation
l2 Note run exit and flnish line
| 3 Put on wetsult
14 Put on swim caP, goggles under caP
| 5 Stretch
16 Warm-up swim 5 mLn: 2-3 X 30 sec at race
pace (if water cold, put wetsult on and enter
water at last minute)
17 Go to race start 5 min before start; l<eep
warm
a race. If you are making every one of these
decisions on the day as you experience them'
you'll get probably 20 per cent of them wrong'
You will have lost anywhere between two
minutes and two hours, or even caused your-
self to be unable to complete the race.
In summary, don't just train, make sure you are
a master of 'playing the game'. There are only
170
have a bad day: you either have a 'trainin-r
surprise', which means something happened
ace. \Vhar
-,\'o aspect
- -\rtack:
during the race that your body had not er-
perienced in training, or you have a 'racin{
- Defence
surprise', which means something happenec
during the race that you didn't have a plan for Attack
There are very very few cases of straight ou' .t ing
-1orr
bad luck, almost always if you really go throueh
it, they fall into one of the other two categones
Training vs execution
Many athletes think that if they've done all th.
preparation, they're ready to go. However, th-.
would be like setting up a sales presentatit
and never practising your delivery. You obr -
ously need to do the preparation, but you al.
'
need to be able to execute the preparation -
the day.
Once you get to race day, two things hold n ;.
I You can't change your physiology - all :"
training has been done; you can only cont-
how you use it.
2 You can't control what happens to you
the day and you maY have some bad h.
but you can control how you handle it
This means that being able to focus can l'
a huge effect on your final performance
matter how- well prepared you are physic'
In many races, particularly the longer or 1:'-
pressure events, it's usually the head thal
you down, and part of the reason is tha'
iread is often not nearly as well trained a'
body. You should aim to control each 50 ':
the course, one at a time. Imagine that each
-
is one round of a boxing match where t
you win or the course wins. then set
winning as many rounds as possible. The
rounds you win, the closer you get to the p'
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THE COT4PLEIE GUIDE TO ENDUMNCE TRALN NG
to save energy/muscle glycogen for later in the
event. You might lose 10 seconds on the hill,
but you'll probably get 60 seconds back later in
extra energy. You then work on the downhills'
This doesn't mean that you go harder; you just
ride at the effort you would use on the flat on
the downhill. This will mean that you are riding
faster than most people ride down a hill because
they are taking a'breather'. Often, you will make
up the 15 seconds that you lost on the uphill on
the downhill, so you lose nothing and still have
more energy. This 'flattens the hills', helps with
rhythm and often improves your time. The same
applies to the wind - work the tailwind and
don't overwork the headwind!
'Slack'
Before you work on going faster take out all
the 'slack', or the 'dead time'. This means no
freewheeling downhills, no freewheeling when
drinking from a bottle, and taking out all the
stoppage times if you can. Every moment
should involve moving forward.
It's amazing how slack time adds up. To grve
you an example, let's say you aimed to compete
in a 500 km cycling enduro. If someone took
20 hours to ride 500 km, which included a 10-
minute stop every two hours, that's five minutes
per hour. This seems reasonable, but equates
to 100 minutes. This accounts for a loss of riding
distance of 45 kilometres if they were riding at
27 kilometres an hour.
In an Ironman, you might freewheel 15 times
on the bike for 30 seconds, which might cost
vou seconds each time. That's 225 seconds in
iotal, or nearly 4 minutes. You might think this
is no big deal. But then let's say your transi-
tions weren't well practised and you lost
2 minutes in each one, which is not unusual'
That's another 4 minutes. Then let's say that at
each of the 21 aid stations in the marathon, you
were a little relaxed and took 15 seconds longer
than you needed. That's 315 seconds, or just
t72
over 5 minutes. Let's also say that you stoppe:
3 times to go to the toilet, totalling 2 mins eac-
from slowing down to stop to accelerating bac-
up to your correct pace. That's 6 minutes. -
we add all this 'slack' time up. it works out ..
19 minutes wasted time! That's 19 minutes r c
could take off your time for little or no effor -
Take the shortest line
When an event is advertised, the organis.
state the distance: a marathon, for example.
42.195 km. However, this is only the distan-
in the centre of the course. Therefore, you ha
the ability to reduce this distance to some ert-
by taking 'shorter lines'. This means runn' -
the shortest distance at all times, for exanl-- - -t t:F
running around the inside of a corner
opposed to the outside. So, if you're a s.---
marathon runner you never run 42.195 k
metres; you run 41.2 kilometres.
Nutrition
You need a good hydration and nutr-
strategy to keep your energy levels toppec
This means you can save your 'on bl- -
energy more effectively, meaning a i
second half of the event due to not hati:'-
slow down as much due to fatigue. Chapi.
discusses nutrition in more detail.
Effot^t
The golden number one rule of any tinl=
rype event like triathlons. time trials in ,'
and a lot of running races is to start at th;
level you can finish at. The more you kee'-
effort at the correct sustainable effon
instead of having fluctuations in effo:
better you will perform towards the end
event. Constant pace wins the racel
Technique
Good technique means the ability to u.-,
effort to better effect, producing a faste-
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slllJ 1l pu" lear8 1aa; no.( 'nol o1 e,ulrsod : -' _..-lnu
pul? uolqler4 u"uruoJl u€ uI lll"uad Suqserp
-auros sres auoaur"
I"luaplJle ue sle8 alelqle u€ areq^ . suorlenlls
uaas eleq I 1sed aql uI perrnrlo leq1 rualqord ii,i:#J":i:"r"#;,' = ,
e lnoq" palouue lo '1xau uaddeq p.ta. 1eq.ta. ,{q
'no,( te s^\olLll luJ.\- ; -T :
perrro^ are aldoad lsory 'alnr arull e 1€ ru 0E :rll {
eql SuvltolloJ 'euo lxau aql uo Suqro,t't JroJaq Surq/ue lsure8e ;1asrno,{ puoJap ol porri __. : J-t
Jueruoru srql asrunldo lpl p.u, no,'('s1ql op no,{ p.u no.{ 'sar8alerls >lt€11" rno.{ pooF :a,ra' ,r-i-lOl
JI '(lxau llalerparuun sr leq^ . -ro; lqFnoql epq asua]: - ,-::\i ,r,
€ q1I.4\) (^\ou, arll uo llalaldruol snloJ s'{e'tt1y .,-,:_ sLr
'',-:i:I(-l
luauroL! al.ll ul 6urAe15 '1u4,\a u€ uI tu 09 qJ"e JoJ uo snl' -l-. r'i
ilua^a aql paeu nol Surqlfta.ta ls{ pu" ral{}aSol slu. '- ',:-: l.
JaUe aq ol serl ll lnq 'a{ll nol se a.trle8eu se asarll Jo 1e Suuq ol
^\or{
nol s.'u.oqs f i; ' ' -.-.: \
eq uef, no ']snur e sI lI lnq '>per1 uo sql daal .-:.i -
'erull Jlesrnol a.tes pue 8ur1e-rc -.-
or lroJJa Jo lol sa>lel 1I 'rueql Jo pu s1a3 pue
" .
siq8noqt a'rtte8au u.u.o rno.'(3o are^ e no.{ saleu srql dols uec no,{ 'anbruqcal rno-i 1'
"er€
ol ,ltoq pu"lsrapun nol ;r 'l1a1eun1rog .- '..-
t€qt .,I€pE,I -i1t,tr1eFau, € e^eq no,'( leql puala'rd
splln .
'srsoJ IIE re a.trlrsod .{e1g ']ua,ta aql Fupnp p1s no,,( FuLnols 's1ca;;a an8pe; eql '-..--'
Itryqe I€cruqret ;o Furddorp aq; ',i11:- - : i_
dlaq ou ilatnlosqe Jo sI Jlasrno.{ o1 a.trle8au
Suraq reqt snol\qo ,fi1a:d eroJaraql sI 1I 'palegap pue l11ecrs,(qd aletoualap uef, nol 'a:tl :-
-i11eror pue alqlual 1aa; no,{ salnullu ulql1-^
'enbruqral Jo ruJoJ rno,,( 1o,r1uoc IIIIs uEr l -.._
.
puE 'rno rq8rr no.,{ seqo.{sd l€qt Sulqlatuos '1ue,ra ue Jo pua eql spre^ otr an€4e1 i
-iesue: auoJtuos ',{1asra,tuo3 '.,(8raua rily'l no,{ 1"q] alqell^aul sI lI '1roga 1errs.{qd e:lr-
!vdl!d
TNE COIYPTETE GULDETO ENDURANCETRA NING
then spends the rest of the event unable to let
it go as it slowly destroys their day.
The most common and dangerous psycho-
logical problem in any endurance event is that
athletes get halfway through the event and then
decide what will happen next. They then react
to this, usually with negative results' For
example, during the event they may find that
they don't feel as good as they did an hour ago'
They then think' 'Well, if this is where I am
righi now, at this rate I will be exhausted in
another hour'. They have decided what is going
to happen next. They then think, 'I've trained
so hard to get here and it's all coming apart at
the seams, I'll be walking in less than an hour
and I'll have to walk 20 km. It's all falling apart''
They are now reacting to what they think is
going to happen.
.-
In-stead, you should focus on what you need
to d,o to rectify the situation now and focus on
this alone. Forget about where that might lead,
because you probably don't know and focusing
on a perceived negative that might not happen
will not help you in anY waY.
It's just your turn
We all dream of the perfect race, the one where
nothing goes wrong. Unfortunately, all
endurance events are fraught with potential
problems. You might have the perfect day' but
it's unlikely. At some point something is going
to go wrong. Mentally prepare for this'
At this point, most athletes lose their compo-
sure, and fall into a negative spiral' You need
to remember being 'blindsided' by a problem
happens to just about everyone at some point'
it's just that right now it happens to be your
turn! Understand that what is happening to you
is not unusual, and that how you react to your
bad moment compared with how someone else
reacts to their bad moment will define the race'
I remember preparing my best and hardest
for one Ironman that I did' 70 km into the bike
174
ride I broke a'roller' in my chain and my chair: : nle e\t€
jumped out of gear every second pedal ,strok- :r'ience
I
for ih" next 110 km. I was beside myself u'itl- :,-'J€ftCI-IC
- :r{ else
rage; at one point with 30 km to go I got o''
my bike, gave up and threw my bike into ' --- and e
diichl I thought, 'I'm in the middle of nowhert :: I\\'Cr
'--: an\
no one is going to pick me up anytime sootl'
and so thought I'd get back on my bike, rrc'
back to town and give up. I then thought' -
I'm riding back into town I may as well rac '
because if my chain breaks now, big deal!" --
I arrived atT2 I thought, 'I'm here now, I m'
as well do the marathon'' So I ran out onto t.'.
marathon and did the run of my life, achier r-'- _t-_.
the time I had set as a goal and qualifying
the Kona World ChamPs!
Was it the perfect day? No! Could I h'-
sone faster? Sure but I didn't. What I did
was stay mentally tough in my crisis moll::
and still hang on to pull the result out of
-
bag. So, if something goes wrong' realise ':
it's just your turn, focus on fixing the prob' '
instead of whining about it and you'lL
surprised what You can do.
Disassociation
If you slam your fingers in a car door- a'
sei out of the car and then the car rolls 'l '
wards onto your leg and breaks it, voL-
quickly forget your sore fingers because
les hurts so much. It's interesting that you
,.rih mind control because
fingers
""."ptional
should still be hurting; however, r'c '
only think one thought at a time _and I'c -
what you focus on. To take a less er :
example, you wake up in the morning ''
a dog' and think that there is no way_you
manage getting through a- workin5
However, once you're at work you do:--
as sick. This is because you have somelh : -
to think about.
Pain is 40 per cent physiological and
cent mental interpretation, which mean:
sLl
'pu"q 1e tualqord eql 01 la^{su€ lcurccns '1'roq' rl leql su€
aq lI 'peeq 'rno'{ ur ra^o pue ra^o JI:r rad 99 pu
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-rnol ol 1r leada.r 'la.t\sue aql a^eq nol aru6
JoJ ptllLll jo aLUe4 a^l]rsod P uleluleLu o] alqe eJe ('A\ou Jq;IJ uollenl.: :s1a Surqta
noX ]ou Jo rotllaqm slsal Ued ul eJnssoJd aJnssaJd aq] xIJ 01 lno >lro^ pu€ asla 8urqll:a '''
'rq l(uop
^\oq !Pn 9rrr-
moqe lle sr l.lods lue;o do1 eq1iQ11qe J?llLuls € Jo la8ro; ol peau 1 '8urql.{ue xIJ l(usaop_ ^\c 'l
a.le Xeql ll eloltll€ erultsod e ,(q uepeg aq s'(eu'p tq8u paualreaqsrp ro .{r8ue 3u41a9, :aldurer' :Tnor no.{.
,.,,' 8Ut
lsourl€ 11rm funrle8eu Jo llnj peall € q}ln elalqle uV rog 'dn all?roru rno.( sdaal pue 8ur>1ur- 1ltS,
- -ua-rJxa s
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luasard aql sexlJ lla,tqrmlsuol ]rzql 1!3nc - -:; no,{ p
(Je
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Surqleoc daay aq o1 Suro8 s,ll 'alqnotl peq. no,'( pue a-Io-- - .:r{ no-i t
;1as"rnol Sur8ernoeua Jlasrno''( --,\ OSn€
:,r^op no,{ 1nd pu€ Jua^e ue Surrnp Suqurql uorl"nlrs slql ul uaaq a^(no^ :1I e{€tu I.u
:o'i ''. no-i '
,rnol ur snrrl e ary1 peards uec '{1r'trle8ag no.{ ignq o1 3ur1:e1s ere saau>l Jno^ j :rq sllo,r
3uo1 € qrns s,ll, :a{ll Furqlauros sl'es p"
.f,en,{ue luala u€ Surrnp slq8noql "^F .(e,n '- s€ loo
-e8au aplfl asoql ]sul€Fe .{liuara;;rp .'(ue Slasrno'( rno.( 3o >lreq aql ur arlol alilII eql JI 'ci
'eul4 aures eql ]e lua^a Jno-\ -
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uaq.,u ,(1Fuo4s ale1ll€ aql no,{ puaJap nol JI soddrq>lurdtnoqe {uqt }.uec nol lnq (1ua.ra --
'ile^^ s" no^ le Palnoqs Furop soddrq lurd ro) soddrq lurd :o r'-'
jno5lv\{.]uana rno.,( Surop ]noqe {uq] u"f, no 'atrlll aruu! .no i
5;n1s a,trle8eu aql 11e 8ur,r.eq - -.J -.
iql Surop q8noua p-req s,ll leq] Fur'{es '"(1Fuor1s 1e qq8noql snolrsuol o^ ] >lulql 1(uel no-\ ':
:iTTT:
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,,fua,t a1a1q1e
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sl lurod letln:r ' - tno
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.aut{ull-{} )r
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aql no,( ppo^ -_ -
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are .,(aql uaq^ sp€aq s,aldoad q8norqt glrp l€ql 3ur.,rno1e,,u
soddrq lurd o.tt1 'Sutcel elueui.
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eql ;l: -
t
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spaar 3uo1 qlr'u u' I 'a '
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aql 'esJnol aql punore oF no,{ se no''( Surqlle'u' "S,tnlo 31q pue s8o.r; 'sped .{p lq papi-:
soddrq luld o^{1 a-I€ -
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';1asrno,'( pauolf, no'( au€eru1 'soddrq
lurd o.,r'r.1 11"] I l€q-^\ uo Pas€q : -
si no,( Jo auo
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;laslnoA qceoS ^
[soddrq lurd onnl] uo -: - -.
lpeaq rno.,( ur lq8noql 'as1a Surql r--''
a-ulrsod eql s,ll alns a1etrl os 'atu4 aur€s aql
le .-i8:aue aruos 1aS pu€ uoq"ls pl" lxeu eql 01 {ulql o} eull a^"q },uop no'{ s8ulqt '' --
]ac. pue .pairt ur(L {ul{l l(u"f, no 'lqFnoql a^Il uo sncoJ no,{ 11 'slunol p.uof,as Ala ra
-e8au aqt ateloJJns ol alnullu o] spuolas 0t roJ ru 0g eqJ Juo snloJ no,4' op l€q^\ .:
" '
-rr-\o puE .ra,ro .'.i8raue atuos la8 pue uorl€ls pI" -aruos uo snloJ 01 peau no^ 'ulecl ar-
r\ru rr{l or raC. a41 Surqlauos ,'(es ppo''r't no'{ 01 trels op no,{ J[ 'luJ^J aq] Sul.rnp
'
Graua ur dorp E p"I{ a^"q no,'( 3r 'aldruexa 'rog -xa no,{ ured ,{ue lorluoJ uel no ( ltr
:!dlld
rHE COMPLETE GUIDETO ENDUMNCETRAINING

bikes while you're running, stopping- andcheering

Rewands
you as you go pas! then riding further down the
At some point during an endurance event when ioad und ag-ain cheering as you go past? It's not THE (
the pain gets tough you will do a calculation in
you against-the event an)'nnore, it's,yo1 1nd your
terms of"the rewatd versus the pain' At this gu"g lgttttt the event! This is particularly usefirl
point either the pain will be higher than the in the second half of an event'
'r"*urd and your event will fall to pieces, or the
reward is greater than the pain and you will
carry on regardless. The val
So, what-motivation could you putin place
to ensure that you got the job done? Think of
l- rou poss
something ,o po*"rftl that when you get to the
nr-lete to t
point whJre ytu ha,re to do the calculation the
i"*t d is so strong that the pain never wins' r :: just n
For example:
n*r-letres il(
fu'et kno*l
' If you were doing it in memory of som,e one
Tie erperir
.r"iy d"., to you, would you let them down? til[,,:'*f \'ou
. If you could have f 1 million free every year rmr a:ri-italr
for the rest of your life, could you finish the m :biecdr
event? nils-. rd
ilifTrf --:' grea:
Itdoesn't matter what it is, but if you can find IIIIIIE fan
something that seriously emotionally- charges 4 d.rd
you it *ill itt.t"ute your drive to the point
!F to:-.rie
where you will never give uP' {ilil- mr :? n
You do have to be a little careful with this
technique in that you still have to know when
yo,, ,r"Ld to stop because you are doing your-
'self
harm. If youthen miss the goal you can end
fin r.eli
up pretty depressed, so use this tool carefully'
Jnere
Gang up ..,rillnnmlr:i::

We know that people struggle when they are Er:

'lllllilt ;r',"1r

alone. \Alhat if you-have some friends on their

'||l|P 'iN,
:* to a-.
lllil ll s 3"t::A:

ilUllfliilrrf,rk* s ie^
il/" lt L--r r{ ;
,iliililll

t76
LLI
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Jo sluarua^erqs€ eql sass€drns
tnq qr"ol ar{l s1sa33ns qcrq''n '{qdo
pooF t
",top
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uec laql leq1 ldacre s,'(e'tt1e pFoqs qf,€of, V
'-,(larqua eururerSord aql Suru8rsag *til Surun1
1?
-auu qll \ palrla]uol erotu 'a1or ,{Ju"InsuoJ
alout
Jo erour uo sa{q qleof, arp luatcg;ns-1as
auof,aq laql pue 'ra,ta.ltoq 'soseatf,ut aFpal'4\olr>l
3up1er1 s(alelql€ aql sV'Sururerl o] sJuroJ ]I uaq ^
rol"lrrp luelo^euaq e sI ql"ol aq] '^ll"plul
'auurerSord aql olut lndur ralear8 € a^€q
ol elq" aq III,ta, pue Sururerl ;o Sutpuelsrapun
railaq e ure8 1p,\,\ alel{}e aql '.(e.'rl, sq} uI 'sl
aql parqf,nrls sI lI uoseal aql E-ulpnllul
11 ,(e.ta.
'Bururerl 3o slq.t.t pue s^ or{ aql uleldxa o} spaau
qreol aql 'lualue^Io^ul q)eoc Jo le^al qblq
e sarrnbar alalql€ pacuarradxaur ue Sutqceo3
luauanlo^ul qceoc lo la^a'l
'lsJrJ ar€Jle^\ s(alelql€
aqt lnd o1 s.{e.u1e ssau8urlp''u e PuT '8ururea1
enuquor 01 paau pu€ arlsep aq] 'ft1enba uo
paseq alelql" aql qlF{ uolleJlunturuol 'alaI{l€
ue Jo lno lsoru aq] 1aF o1 .t'toq;o Eutpuelsrapun
ue 'sadl1 llqeuosrad ,'(ueru o1 al"lar ol {lilqn
aql 'acuarradxa raqTsrq 'pods aql;o a8pal'uou1
s.qJeoJ eIil sl Surqreoc poo8 o1 'da1 aql
('sala1qle Pacuarrad
-xa u€q1 acuauadxa s(qJeoJ erll uo aroru "(1ar
ol paau .{lsnornqo IIp\ salal{ie pacuerr€dxaul)
'atalqt€ aqt ruor; lndut pue s3o1 Suruterl
snot,ta:d ruo4 esn pFoqs qf,€ol aql
"11?p
auruerSord Sururerl lxau aql Surlrut uaql\
'a,urp 3a1 ur arc aq1 ;o .(run alaldruo
^
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a4i s8urql apnlcul'fuu srql Fur,u.or ut 'aldruer-
JoJ':>lro^L
alnbar leru qcrq,u' 8uruler1 ;o slced--
.trolrT oJ lr:: -
,dn Sur1crd, sI elalq1e eql raqlaq.l\
,rodul btln tt 11 'an8o1erp q8noroql e sarrnt--
srq;'Sururer1 o1 Surpuodsar pue Suqaa; sr alelu':
aql .ry\oq 01 spaau aqs ro aH 'rolel)Ip P I '
^^oDI
'1ue11nsuoc pue aprn8 e sI qleoJ aql 1.,te.rt-o'tu - -
s.{e,ttye lsnru uolJelluntuurol eql pu" alelqlP - -
-
pue ql"of, arll uea.^ laq I31l^ sI uoq€llumuLu
qceoc pue elelL{1E
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'a)u"ruroJred dlaq lpuecgru5rs uec d:-
'
sll pue luautdrnba Jo ef,Iotlf, aql uo aIIAPE :i
/sq pue 'alueturo3rad uo 1ca;;a a8nq e e-\EL' '
qrlq,!\ 'qleoc aql lq 1{3ne1 aq osll? uer ;-
'
-qlel pooC 'parrnber uaq,e\ EloJJa ralearE _o-
qsnd o1 pual laqt s" uollelllour_JoJ poor-
eJ€ pue 'Sururer1 rnol uo uorurdo alllJalc
apprord osle ,'(aq1 'paplo^" are sa{€ls.Irt-
rflnpld asn"f,aq ralse; ssarSord o1 no-i, '
qf,"of, poo8 e 3o a8pa1.ta.ou1 pue a^cuauadr-
'ple alq€nle^ul u? sr Surqceo3 'e5pa1'rtour '
ar€qs ol ,(ddeq oo1 .(1uo er€ saqleol pue )--
paruarradxa tso14 'ure8e pue Mou l''
jt,t",o" 'Suture;1 ,rno.{ qlr.tt nol dlaq ol -
'
paruarradxa Jo qleoJ e 1eF 'uel .(lqtssoc-
qseoc aLll Jo enle^ a-
-
H]VC] =-
IHE COIYPLETE GUIDE TO ENDURANCE TRAINING

the coach (this makes it toug'h if you are coached The administrator's responsibilities :l1ncq on
. To make sure the athlete's (and coach'' -em lose i
by an Olympic chamPion!).
-.r e had a
welfare comes lirst
. --:r and i
To look after the best interests of the spor:
Responsibilities of the athlete, To ensure the athlete is freed from intern'
,,i Too
' .-:.ifice a:
coaih and administrator oolitics and administration and is able to tra'
;r ' :i-terrt
Tfeelv ]L-,--,-
The athlete's nesPonsibilities . To ensure administration is effective and "
. LrlirrrF

up to help the athlete and coach

' To have fun
. To have self-discipline, dedication and
self-motivation
. To learn to understand his/her own training
. To be realistic
' To respect and listen to the coach/
administrators
. menlal support for the athlete and coac]:
To set his/her own goals (short and long-term)
' To be able to take disappointments
. To have humilitY when successful
. '
To take full responsibility for his/her own
performance
. in dealing with coaches'
To be professional
administrators, the public, the media and
sponsors.
. 'Io the athlete can train and compe
"tt.,t"
without administrative interference
.
To encourage the athlete
. To provide opportunities that the athlete
unable to create for her/himself
' To provide organisational and devel- '
. To set up racing, training and coaching ar
-
best times for the athlete
To help raise funds for the athlete
' To ensure the sport's image is a positive
that provides plenty of opportunitie:
participation and enjoYment.

Goaching Young athletes

The coach's nesPonsibilities
Don't bury a young athlete under a mou--.
' To encourage the athlete of work. A critical aspect of coaching '
. To ensure the athlete's welfare always comes
athletes is an understanding of their ai
first
. To ensure the goals set are primarily the development. It is important to reali:*
improvement will take place over many. se '
athlete's goals
. ani that the first few years of an athlete's i
Not to push the athlete too hard
. are somewhat akin to an apprenticeship
To let the athlete make her/his own decisions
. The emphasis early on should be on fr-
To help the athlete's training in every way
learning, not on results. Let the youncq :
oossible
. gain some experience and establish a tr"
To make sure the athlete develops athletically
oattern. Don't burden lhem with expec
and socially -of
. t.t.."tt and records. Let them gain an -
To ensure the athlete learns from and under-
standing of their training and horv -

stands her/his training

develop them as an athlete.
' To make sure the athlete enjoys training
. Success in endurance sports lakes mart'
To teach and allow the athlete self-sufficiency'
to achieve at the highest level, and trr - -

178
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'palroddns aq p1notls salalqle 8uno,( qcrq"r'r' uodn eq1 01 arolu u"alu {euI leq1 sdrqsuotdureqr ::'
srepd ur {l aql ar" asoq} - Suru;eal pue und sprolar Jo a>l€s elp roJ lueru,^.olua rrrral-u -
.alalil" :"i* lalQ
pue slcadsord ural-8uol s(alalq1€ ue alqr--l - {,
aql ;o asuadxe aql }e qloq 'o8a raqTsrq Surpaa; o1 paredard uraas sel{ceoJ oo.; "1 ' -::-j1
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i f rTl
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I :-_^- _
--,, --
THE ENVIRCNMENT - ALTITUDE,
HEAI COLD AND TRAVEL
You may have had a perfect training build-up'
and you may be at the absolute peak of your
performance potential, but a mistake in how
you acclimatise to the racing climate or travel
io the race venue can mean all your good
preparatory work is wasted. It is very impor-
i.ni, thet"fore, that you understand how
climate and travel can disrupt performance'
Acclimatisation can be defined as physiolog-
ical compensation to environmental stress over
a period of time.
Altitude training
Many athletes use altitude training as a way
of getting that extra edge in terms of perform-
ance enhancement. It has been a highly
controversial and contested area for quite a
number of years and the official line remains:
'we cannot say unequivocally whether altitude
.level
training leads to improvements in sea
performance.'
Nevertheless, there is a large body of anec-
dotal evidence, combined with significant scien-
tific research, showing that key physical and
biochemical'performance lifters' respond posi-
tively to altitude training.
What is altitude all about?
The most basic way to think about the effect
of altitude is to imagine 'squashed air'! Air is
more compressed near the earth's surface
r80
because there is a heavy blanket of atmosph e: '
sitting on top of it. If you go to higher altitud.,
there is less atmosphere sitting above you .
the weight of the air is less, which means 1t :
less compressed and therefore there is less '-:'
in a given area. This explains why it is ofi.
said that the air is thinner at altitude.
One of the results of high altitude is that th.
are less oxygen molecules present. At the sum::-
of Mount Everest there is only 30 per ceni
the oxygen available at sea level, which me-'
a resting heart rate of 64 has to work at dol-'
the rate (123 beats/min) to supply oxygen ::'
this is still not enoughl An un-acclimatr-
person taken from sea level directly to '
summit of Mount Everest would pass oll '
about three minutes and die in roughh
minutes from lack of oxYgenl
When there is less oxygen, it affects -
function of the haemoglobin (the part of bl
that transports oxygen from the lungs to
muscles). This means that the working mus -
don't function as well during exercise bec-
they don't receive as much oxygen.
Aerobic ability begins to decline at app:
imately 1524 metres (5000 feet) abor e
level. Initially, a 3 percent decrease in aet
ability occurs every 300 metres (1000 fee:
higher altitudes, however, the rate of dec:.
is much greater; for example, exercisir:-
3050 metres (10,000 feet) is more than -
as difficult as exercising at 1500 metres
feet) lser table ll.l). Very simply' at al:'
there is a reduction in aerobic abiliti -
t8l
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800 q]t € lsl
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puz € lsl (urlarodorqll"ra) g4g peiler Fnrp e osl" sr araql )00:q) sar
s00'0
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/o -e Sursrc:
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uaql sI apnlpl" 1€r{1 le I"Ilue}od aluslulo.I':
Surureluor rle qlp\ padurnd pu€ pal€as
'selrsnrr aql ol sla8 l11ecr1aroaql ua8"(xo a '
sl l"qlasnoq e ur 8ut,tr1 - esnly ua3ot7t1',1
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01 sapn]
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uorleJol 8urure.r1 e ur Surnr1 - pasDq u0tlw07
:SIIIJOJ
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Sursearcur dq ssa"rls aPnlqle o1 sldepe {Pot '
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FuIuIeJl 0()( r'
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'
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aru"Jnpue
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%0s QJ 000 tzl -
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',{lalenbape 1r durnd
,b111qe rtqoraY
louu€r puE prPeolra^o setuolaqll€aq 3q1 eJaI{^\
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pai€arlul rql s€ >IJelle lrear{ € Jo af,u€ql rreql
- - -ilt lcntll]v INIXNOIIANI ll't
THE COI|PIETE GUIDE TO ENDURANCE TRAINING
In several countries, elite athletes have
feet).
nitrogen apartments within their homes
where they spend eight to 18 hours a day.
The ventilation system pulls in ambient air
(20.93 per cent oxygen and 79 per cent
nitrogen) and adds nitrogen gas to create air
that is reduced in oxygen and higher in
nitrogen (15.3 per cent oxygen and 84.7 per
cent nitrogen)
Altitude tents and T00ms - These are sealed
tents or rooms that have a dial controlling
'altitude' within them. They use an oxygen
filtering membrane that reduces the oxygen
content from the air outside and pumps it
into the living area, creating 'altitudes' of
up to 4000meters (14000 feet). These can
be quite claustrophobic and small.
Intermittent hypoxic explsure - This technique
involves breathing into a mask for short
oeriods at a time. This can be used to create
to altitude at rest or to create alti-
""oor.,."
tude adaptation during exercise. Currently,
it is not clear whether this can serve as an
effective alternative to four or more weeks
of altitude exposure.
I believe that the location-based live high train
low is the most effective strategy for altitude
training However, you should make sure that
you go to a well-serviced location. Altitude-
training camps are still very popular and a lot
of top coaches swear by them.
How often should the str^ategy be used?
One option is to go to altitude twice each year.
Frank Dick, a top training expert for the
British Athletics Federation, suggested that
athletes should spend three weeks at a time at
altitude. This would be long enough to get the
'altitude effect' but short enough so overall
fitness didn't deteriorate. Each stay would be at
approximately 2000 m. The first stay would be
at the end of the off-season,/early pre-season
t82
after winter training. The second would c. und 1
.rof th,
during the final preparation for your ma_1, -
event and peak competition. You could li' . iest Peri,
high and train low all the time, but I have r-r
duratr
seen enough evidence to say whether the effe, ,\'een e
is greater than the twice a year strategy.
i:hh i
:or,rb1e
Cualh'
Live high tnain high traditional rp€rt
altitude tnaining camps fon sea ,.: beer
level residents: ..irude
How high? !tr1
The optimal altitude in which to live appei:
to be somewhere between 2100 metres (tjl ' - . ,111
feet) and 2.100 metres (8200 leet). Locati' .-:-,r't
below 2100 metres may not be high enor.r-- : :IE
to stimulate red blood cell producttc i-,.-
whereas living above 2500 metres may le.
to training recovery problems.
How long do you need to stay at altitude --
gain the benefits?
The recommended minimum stay is for-rr
six weeks at altitude.
How do you stfuctune training?
An acclimatisation period of one \\ i:
followed by the altitude training (two to i
weeks) seems to be most common.
Training Volume:
Initially reduce sea level training volume
10 to 20 per cent. Gradually increase
training volume by 3 per cent to 5 per r
per week. Altitude experienced athletes .:
be able to reach normal sea level trai:r
volumes by the end of the training perir -
Training Intensity/Pace:
Interval training must be at a slower pace ,
when at sea level. This is very individua.
but the basic guideline is a reduction ot
7 per cent. Gradually increase the pac.
€81
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,{a1 aql 'arnsodxe apnllll€ Jo,poqlaru slql uo f asllenpr^
a^Ilf,aJJa lsolu [ur OOqt Ja^oJ sluaplsal aPnl!1le ;prrr : lpr{
Jo lol € lou sI eJaq] 'Luals^s +v1+ vvve
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aql sl srql l€ril aar8e slradxa Jsour q8noqtlv
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'(asIf,Jaxa
'porrad
ro 8u4sar) arnsodxg crxod.'(11 lualllruralul 'luarurradxa no,'( leql sI uorlt?puaurruol;-
tual apn]pl" u€ :Jrurerl I
aqJ 'sqluotu o.tal sra 3uo1 se ls"l u"l -{aq} ler-' _?ru salalr
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Suruterl EAS
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- t- vlH lcnlll]v rN-XNOllANl llr
THE COIYPTETE GUIDE TO ENDURANCE TRA N NG

Figure I l. I Going to
lhe first t
ro real p
:eath. In
feel ver
*^-. -1
100%
, v
^ /ltlq^
r.i1\-1ng at
,.reful. It i
fr
(/)
80%
:1ld-up. I
-o- .lning i
60% .- iod. an
. . tls bac]
-tn arriva
-),,rn't jr
--.-r sl Lir
,,:culati
Acclimatisation Altitude training Return to sea level -:.rt. Tt
I :-' S.

-..nii,
.:as:.
a day at 'altitude' and should either do this and folic acid in the production of red blc
permanently or in periods of four to six weeks. cells is also often overlooked. :1:,:.-i
The last seven to 10 days of sea-level train, - : r. - a::::- -

should be at low intensity. High inten.. ': -:

The altitude tnaining phases training and competition require extta recor -:' _
-- -
_ - l-:::-._

Phase One: Pnepanation Phase and this may impair acclimatisation. - t- -.

Athletes complete a health exam to determine
their health status before going to altitude. Get
blood tests six weeks and two weeks before you
go, looking particularly at:
. ferritin (iron stores)
. iron
. baseline haemoglobin levels
. full blood count
' hematocrit (the volume of red blood cells per
unit of blood)
Any deficiencies need to be addressed so that
altitude training has its full effect. Foods rich in
iron are an important part of the pre-altitude
dietary plan. Low levels of iron stores can mean
that the athlete may become sick soon after
their arrival at altitude. The importance of B12
. -: ,:lli
Phase Two: Acclimatisation ' -'-:-- -l
There is a gradual acclimatisation over for-, -- t:
seven days, where the training is prim.."
aerobic. On the first day at altitude, trar: - -
should only be very light and during this pf ,
no high-intensity training should be attemp -
Exposure to a lot of open-air activity will -'
to promote acclimatisation. Most athletes ,:-
too hard at this stage, so take care that i:-
workouts are not too exhausting. Focus sl:
be on long runs at easy to moderate inte: ,
Sea-level training volume is initially decrt-
to about 20 per cent, which is grai
increased back to 100 per cent throu.li.
phase.

t84
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Surure,rt apnlpl: rlal{l uo 1r€qua ^ ou sela1{]" aq 01 aluq aql sI sIqJ 'sa4eru 0026 le i'-"
aqt 'la-\o por:ad uollesqlalullcf," IeIJIUI aql qll A rage lep puolas aql uo rnc)o leur r'-'-
'
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- - I VIH lcallllv lNlxNoll^Nl lll
THE COIYPLETE GUIDE TO ENDUMNCE TRAINING

. return approximately 10 days prior to compe- bike. however, because of the reduction in a..' lmpact c

tition resistance). By using your heart rate monitor I'c - at race I

can train at tire same intensities that you woul Do mor
Opinions vary on the issue of timing the return
-

to sea level. While some believe that marathon
runners seem to achieve the best results seven to
10 days prior to retuming from altitude, others
think that athletes competing in the 5000 m and
10,000 m should retum to sea level three weeks
at sea level, without succumbing to the desi:. deterior
to increase your speed. (For example, an athle-- . -\t altitr-r
nmning at altitude at his/her usual intensity u: ,rf rveek.
be performing at a slower pace due to the 'thr
- Incr-ease
air's effects on aerobic ability.) Once adaptati -,11orr ar

prior to a major competition. Most perform well has taken place, training workloads similar' - -:ualitv
:
after six to eight days at sea level. Athletes engage those carried out at sea level will be possible .-1c111 d:

in more moderate training at this time, covering 3 Setting cot^necl rest periods between
both aerobic and anaerobic training. Anaerobic
'leg tur-nover' intervals are done typically near
intervals l:mpet
the end of the re-acclimatisation phase. The bene-
If you are doing speedwork at altitude, partir -
-^^^^i
--!
-.

ficial effects of altitude training can last for larly intervals, rest periods need to be lon.- - ,:llll;

because recovery takes longer. To ensure r,-

approximately two weeks to one month after : --t.-
UTLI:
rest periods are not too short (or too long)' m:.,
return to sea level, according to elite coaches that '
: ----,-)fill
sure you don't begin exercising until your he. - -..t
use altitude regularly. -- -.1 I
rate has dropped the same amount it woulc : -,..- ,r :
sea level (+O to 60 bpm for most athle,=
Heant nate monitons and altitude During the adaptation phase it will take 1or-
for your heart rate to drop than it would at ''
Heart rate monitors are very useful for avoiding
Ievel at the same intensity.
training errors at altitude. Uses include:

1 Measuring degnee of adaptation to

Speedwonk and altitude

E
altitude
In the first few hours at altitude, heart rate will Speedwork is affected during adaptation to ,

drop. After this it will begin to rise. At 2,000 tude and, depending on the altitude, this -

metres your heart rate will be about 10 per cent
above your sea-level heart rate. At 4'500 metres,
it will be about 50 per cent higher (until you
begin to acclimatise). As you acclimatise, resting
and training heart rates will return to normal,
or even lower. At this point, acclimatisation is
complete. By measuring the time it takes (i.e.
the number of days) for both resting and
training heart rates to return to sea-level rates,
the length of adaptation can be calculated.
2 Matching altitude and sea-level intensities
It is easy to overdo initial training at altitude.
continue. For a distance runner, for exan--
t, "--
speed is slower compared to similar inten,
at sea level. This means the cardiovascular e
of training is the same, but the musculat
biomechanical effects are different.
Here are some guidelines for speedu c
altitude:
1. Give yourself enough time to adapt in.
before engaging in speedwork.
2. Try to match your sea-level intensity (hear
to avoid overtraining. lf you run al th
you nrn at sea level your training will :.
intense. AIso, try doing shorter interr -'

The tendency is to push too hard because you the correct pace but make sure that th.
are going so slowly (you may be faster on the of a lenslh that will not have too mutl

t86
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- - - -:lN 'lcnllllv LNlXNOllANl llI
THE COI4PLEIE GUIDE TO ENDUMNCE TRAINING

six-week adaptation plan, an element of speed- minor. You could have a 0.5 per cent increa,'= Heat-
work still needs to be done at lower altitudes, in in performance due to the altitude effect but a:
order to maintain the muscular effects of speed- the same time have a2 per cent loss of perforrc- {,:rr athlr
work that cannot be simulated at altitude. The ance through the other'costs' and come out 1.: .: not COI
speedwork done at altitude needs to be done at per cent worse off! ::_ ul ar
th" ,u-" altitude at which you are racing. 2. You can lose strength endurance at altitu;, :-:1\ een
Strength endurance appears to be a ve:- -- _. hum
2 Racing at sea level large contributor to physical performance :: 'i:ttr\' \
You should do all speedwork at lower altitudes. endurance sport. Going to altitude gives r-- -
-
-
_'' L.
-.;
A lot of information suggests that there may be positive cardiovascular effects but in m,-.- , -:lirnati
no benefits to be gained from doing speedwork endurance sports you are not able to er=: l,::: lrd. rr'
at altitude. If you do speed training at altitude, it cise at your normal sea-level muscular loa*, . -: - .^-
tEtl
--5
seems that a combination of short interwal, high- This means that strength endurance rr. t,:;- in'he
intensity exercise and distance training works best. deteriorate, slightly decreasing o\-e:: - . '--^*:^
-. _..'--du\
performance. Because of this,'live high, tr-: -: -!L:rl
low' seems to be the most effective altin-:: --- -_a- t--
Factors to consider about - Nr
training strategy - you get the altitude eff;:r . ;-:- !L:
altitude tnaining while maintaining your strength enduran:. t -::::tr..
\Alhile altitude training has been promoted as 3. Mistakes. Any slight mistake at altitude /in:.: ,1 :l:
a way to enhance performance in endurance sity too high, too much volume) is punis:-'r : ---:_t:
athletes, there are a number of factors that need severely and, as a rule, most athletes u-hr : :":;: ::: d
to be considered before heading up the moun- not have experience of altitude training c'" = - r :-':. -:
tain to train. train at first. ,-, : :.: -

l. The time loss that occurs through adaptation to alti- | :'---.- -

tude. As athletes often go to altitrde in the last
six to eight weeks before racing, it is import-
ant that any time lost during this training phase
is allowed for in the programme. If you can't work fu
afford to lose this time, don't go! There is still that tue i :*::: '

a lot of 'magic ingredient hlpe' around altitude

training so remember that going to altitude or -a-
simulating altitude has some 'costs' that go . -.:
with it. These include: '_t.r_
' Being unable to train as much during the
adaptation period cneaffi;,
-1
' the travel away from home, rde training -aue
' possible loss of good training grounds ts made by ene
' and money that could be spent on some- CaPacfty itrrrfl|tr

thing else. suPs-.w

You need to be well set up and sure that you
can go to altitude without these factors effecting
your performance. The altitude effect is very

188
681
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 THE COIYPLETE GUIDE TO ENDURANCE TRA NING
sweating or cessaLion of sweating, dizziness, goose
pimples, headaches, nausea and vomiting.
Exercising in the heat when not fullyaccli
matised will initially raise heart rate. If you have
a heart rate monitor use it to stay within your
heart rate training zone as pace will be slower
due to the heat. A heat-acclimatised athlete will
have a slightly lower resting heart rate and
submaximal heart rate than normal and will
tend to sweat more.
If you are doing speedwork in hot conditions,
initially do shorter intervals with longer rests.
Alternatively, do your speedwork in the cooler
oarts of the dav.
In hot conditions, as all athletes know, the
body loses a lot of fluid. This is particularly so
during the first four days of training in a hot
environment. It is critical, therefore, that you
replenish fluid supplies in order to avoid dehy-
a. dration. Drink before, during and after work-
outs, and steadily thoughout the day. This may
seem excessive but thirst is not a good indicator
of the need for fluids - if you feel thirsty, dehy-
dration has begun - so it is best to establish a
regular drinking pattern.
It is a good idea in hot climates to weigh your-
self before and after workouts to keep a check
on fluid loss. Any weight loss is fluid loss! l)rink
Figure | 1.2 Physiological effects of fluid loss
Weight (kg) tlu d los. 1oo o iolot ood.
7A 0
686 ) lmpa red temperature regulatron. Normal athletic perforir
679 3 Decreased muscular endurance
67.7 65,8 4-6
less than 65,8 more than 6 Heat stress nJUres
I n creasi ng
dehydratron
t90
one litre of fluid for every kilogram of bocl
weight lost during exercise, and keep a fulI wate
bottle beside your bed during the night. A 2 pe .
cent loss in body weight after a workout or ra(:
(l.a kg loss for a 70 kg athlete) represents a flrri-
loss due to thermal or exercise-induced d-'
hydration. This decreases muscular strength ar- -
endurance considerably lsee lig. ll.l)'
Dehydration can affect training for 24 to :
hours as it takes time to rehydrate complete-
Urine colour should be clear if you are \\ . '
hydrated (unless you are taking vitamin pil,.
Try alternating water and sport drinks to avc - -
losing too much salt and potassium. If you a-:,
going to compete in a race that supplies a pari'.
ular kind of sport drink during the event. '-
to get used to that drink well before race c-
to avoid stomach upsets. Avoid drinks i- -
contain caffeine (tea, coffee, colas) and alcol:
as they have a dehydrating effect.
If you are flying to an event, drink plentr
fluids while travelling and, again, avoid alcoh
Wear loose-fitting clothing so that the air cir -
lates around your body. This helps 5147gal sr'::
oration and cooling.
When in hot climates wear light-colou:.
clothing that reflects sunlight, rather than i-'
clothins that absorbs the heat. Clothing -.
,terght Physiologica effect
Decreased muscular strength
ieat cramps
Heat exhaustion
Heat stro<e
Coma
Death
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-nsur ue apr,tord leql sra,'(e1 uI ssaJp ol lsaq sI lI [r^\ pur,^ , 8ur,tro11o; € qllm s"aJ" Pu" asl-
aql 3o qred parellaqs 'lua^a eql Suunp uollr-- '
suoqlpuoc ploc uI Surler pue Fururerl uaqlA . .. .f lee\\
'paredard aq o1 s,(ed 1r os 'q1eap ua^e pu" pult\ JO a8ueqc e epnlf,ul p.u 'ueuruoJl IIE \'-:
aql se qlns 'saf,et atuos - spull\ Surlre,ta:d aq- - -.],IIE J
elruraqlodlq ol p"el ueJ salnlelrdrual rtol o1 * rl€
lJrqJ puv '1,(e,'nqFrq .y ujan[ rqt uo) Sul' PI
arnsodxa arelas'ssalaqlrarralq'suoqlpuoc p1urnl{ .-'-r;1d
aru€s aql alrnb
aq ilF pul,{\ aq} afaq^{ s?ar" pue (uoql}:-:
loq op s" elueruroJrad o1 l"arlil ar{l Jo rul 9 }srIJ al{l ueruuoll II?^\eH : -
asod o1 lou puel sarrqe;adural plol leql sueoru
ur alduexa ro;) seare Palalleqs-pul^\ roJ >lJaI- " - ]TDt"r-NT
asrJraxa Suunp paprauaF l€eq llToqeletu eql .I :ILlIl
sled 1r ac"r e aroJag 'Suqooc ro; pooS.'(peprl ''
: ,] ]E] J
sr peal{ aql uo ra_1e.tt Sur11n4 'lra;;a -8uri
ptoS a^€q pu" el"Jode^a ilL{ UDIS eql uo 'r:': '-'::a \J
" * ^-.
e4xa aI{J 'u .op ;1esrno.,( a8uods 'srnllo ' ---! : A \nL
',(poq eqt ruog 1"4.^{s Jo uoll"rode^e ple ol JlJt{,tt seJer ul '(put^ Jql ql1,t\ Sutnou a:e n' :. 'r JI
s1 -:1-)t-- i\
ueJ e esn 'tuoor pal"eq 3 uI Sululerl;r '.{11eurg ra,r\ols ,{poq ar{l ra^o Surssed Pulry\ aqlJo p-:
't -urru
aql) peJnper sI lea^ s;o uorlerodena aI{J sE l':
iJallaq lou sI ralloH 'luelf,IJJns sr uI unJ aq IIU
Surloor Jures rLll J^Etl lou lllM pul.4\ Surnrol . l.IE n
er€.r 3ql se arnleradual atu"s aql q Sururerl
.rcrearB sr pur^\ rtll Jo IJqJJ Surloor rql spuL .- duro
ilr opia^o lou o(I 'uorlrladuor o1 roud s.'(ep
ual ol ua^as aql ra,to '(arnleredtual urooJ aril pu€ spul.^^peeq uI 'suolllpuol pul{\ -\ l
es€arrur ,ro 8urqlo1t;o sralel ppe) ssarls leaq aql lpuetsuoc (Suruunr ,(peFoBred) Suroer uar1 , -
',{:n[ur ]eJLl Jo aJueqr Jql JseJrrul pue Sur. ' -'-iua:
as€arJur illenper8 'sanbruqcal asaql Sursn 31
'sualqord ol : I lnPr
P"al Pue ruslu"qlaru Jo r.usrueqJJuu Surloor Jqt tJqJe druep ctt.
pu" Jal€^^ ploq leq] ro rale.4 ol alqsaLlt.l: :: !1u3.
Furreln5ar-a-rnleradrual s,lpoq aq] ulaq^{ra^o
-ieru sanbrurlJal o.4q Sururqtuoc 1nq alqeldarre s[erJJleIAI '3ur1oor dlaq osle ueJ suorl:: ^ ln{lrl
u rq-
- .F- .rri
sr srnolro \\ tuaraJJlp ro; sanbruqeal 3ur1eura11y ioq ul t€q parnolor-]q8ll e 3uuea14
'reqtolru ur Sutcer pue eraqdsruraq euo ur 8ur'r.r1 'aua1,{do:d,{1od aldruexJ roJ 'uorle'rodu ' - ,ryE
poo8 osle sI ulls rLlt tuo4 ,{ea.te 1ea,"rs .'' _l L
satal{re -ro3 -i-ressarau uago sr s,{e-lt asaql uI suorl
: ll rvlH'lcnlll]v rNlhNoll^Nl llt
THE COIYPLEIE GULDE TO ENDURANCE TRA NING

prevent cold exposure and to avoid damp tiredness during the day, appetite loss ani A majc
ilothlng. Cold weather, wind chill and wet disturbed sleeping patterns. Even traveliin- .leep/wak
clothing can be a deadly combination. through one time zone will affect your boc' -ome this
Alcohol consumption can also increase the clock, but effects only become significant aft' )eliberat
rate of heat loss and a drop in blood glucose a time change of three or more hours. Tl-' . hvthm b,

levels, resulting in a decrease in energy. greater the distance travelled and the more tin- ' f vour c
-liirqt mn
Tiiathletes with low body fat need to be zones crossed, the greater the jet lag.
Direction of travel is also importar- his
'-^" nre-
r-'
particularly careful during the swim sections to -

avoid hypothermia. If stopping and starting North/south travel has little effect. Tiavelli: - :ogTessl\
westward takes 30 to 50 per cent less time
' .r dar- sr
during training, put on warm clothing during
the bieaks otherwise body temperature will adjust to than travelling eastward. To work r- -- :rave l lll
how long it may take to overcome jet lag, al1'
'
..nr'ard
drop, muscle function will be impaired and
oerformance will decline. one day for every time zone crossed when tr- : a|ervt
Warm-ups are extremely important during elling eastward, and eighteen hours (0.75 o I. possi
cold conditions. Warm up longer and more day) for every time zone crossed when trar - -- to lee
thoroughly in cold conditions to prevent injury ling westward. It seems easier for the body c1' : -loi iO
. Tt __-
and drops in performance. to adapt to longer days while travelling rar- - - 1l \tJ
than shorter days. This may be due to the effr .. in c
of sleep. Of course, not all people reacl - T- ---.

Transmeridian travel same way to transmeridian travel. 'N.. I.l- it,

people' tend to react better to westward tr= --

and iet lag lhan 'morning people'. Morning people '
_.
-::l :
:-

-.
better travelling eastward. -:: ,l
You may have to travel long distances to a
competiton venue and this may involve flying Jet lag affects the athlete's body in n ''- :..--'.
ways. The body's daily high and low point. ' ,---:,:
across many time zones. This leads to a disrup-
altered, which in turn affect energy sr''st=:
tion in the normal daily rhythm of body func- reaction times and concentration levels -
.'
-: t-,
tions. These rhythms are known as circadian
is partly due to the disruption of the prr - '--::
rhythms and represent your 'body clock'. tion of those hormones involved in contrc -
--
Our internal'clock' controls physiological and
body function. This results in a greater 1 ' :
psychological systems on a 24-hour daylnight hood of muscle cramps' tiredness, heada - '
iycle. Cues allow this clock to function correctly' digestive disorders and kidney dysfunr :

For instance, the presence,/absence of light, meal

\\rhen you are jet lagged strength decL"
times, physical activity and sleep all contribute
particularly at high sPeed' and nl
to the maintenance of the circadian rhythm' endurance also declines. Psychological i-
Factors that follow regular rhythms include sleep,
include a reduced feeling of well bein: -._
body temperature, heart rate, blood pressure and
arousal, low motivation to train, and inc:'
metabolic rate. Performance factors that also
in malaise and irritabilitY'
appear to have r\thms are strength, power and
The low humidity in an aircraft cabr:
reaction time.
lead to a dry mouth, sore throat and nl'
Rapid travel across time zones leads to the
hydration. The high altinrde in the cabin t
desynchronisation of circadian rhythms and
lent to 1,000 to 1,500 metres) can creat.
results in the feeling known commonly as Jet
elfects of oxygen deficiency. promoting le
lag'. The symptoms of jet lag include malaise,

t92
€61
'eluq aql Jo lsolu
aql Jo uolurdo
.rellaq sI I"rnll?u, 1"q] sroqlne "ril
osle sI il 's8nrp esn 01 aldoadgrods roJ.elqESI^
-p€q ll aleru 8ut1satr pue suo4lulsal bnrq
' 'Ia^€4 no,,( aroyaq auoq l" 1r 3ur&1 lq no'{
slms lalqel aql 1"q1 arnsua 'tuaql asn 01 aplcap
no,{ ;1 'Sug1a.ter1 are no-{ qJ-1{^{.uI uorlceJlp
aql qlF^ ef,ueproltr" ur ruqtrAqr Apoq I€rnl"u
rnol Surualror{s ro 3uruaq13ua1 ''(q uoqesruo-tqc
-u,(sar ple uef, leril alqells,te s8nrp ar" eral{I
[sctlolqouoJtlc] Del lal pue s6nlg
'dae1s deep Jo tunotrre eqtr uo 1ce3;e e,rrle8au
€ seq lI s€ a^qtraJJaur sr daals oJnpur ol loqo)I€
3urs1 'secuanbasuot arlp aA"L{ u"c lelp l€tuJou
;nol 3uua11e s€ ol pasn are no-{ 1eq-u 1ea .(1ug
6ep 1at pue lalg
'dn te8 'lane.uoq 'daals o1 leeq
la8 1,uee no,{ g 'dn 1aF o} aruq st 1 plun daals
o1 ft1 pue paq q lels 'lpea ool e{e^ nol 3r
- aurr8ar uoll"sluorqlu.,{sar rnol ol uo pIoH
'8urdaa1s sselun ruoolpeq aql plo^e aldurexa
ro; 'ssau1rya>1"^4. tuo{ peq aql al"IJoss"srp ol
uJ"al pu" 'Surqlearq daap '.tno1s s€ qlns 'sesllrexa
uorl"xelal asn 'elutuosut la8 o1 pels no,(;1 '1co1c
lpoq rnod ;o ssaoord uollesluorqrulsar aql
lasdn datp se sdeu pIo^V '>Ir"p pue alqeFoJruol
'1arnb sr ruoor Ialoq rno-,( arns aleu o1 lra
'daa1s o1 oF uaql
pue ,{pq8l urerl 'Surua^e eq} uI aAIJJ? no.,( ;1
'pr"r{ ur"4 l.uop }nq 'r(ep aql lnoq8norq} eAI}3"
lels 'Sururour eql uI eAIrJe nod 31 ',4\ol sla^el
.,fir,tr1ce
daal 1nq uoor laloq rno.{ 5o lno laC
'3e1 raf Jo slceJJa eq1 o1 anp '{pq8rts
Sututerl radel o1 lsaq osle sI 1I 's>ls€l xaldruoc
ro tlncIJJIp 1dure11e lou oO 'su;a1ed daals
pu€ arull ,\\au aril o1 .(lalerparurur ldepe oi '{r1
lqorlj aql Jauv
'1aa; rno.( ur 8ur1e.us aql
aJnpar ol qlla4s pue 'salcsnru x"laJn)€4uof,
'aFrII e Punore {le,^^ - anblleJ elel^alle ol
: ::- l\.: C-lOl IVIH'lCnIlfV - INIXNOIANI lH
ssauJJlls aAaIIer 01 saslJraxe aldrurs o-p puE \oruLltdI
t-*--- ^- r
pu"
,"qro1t 3,tt11t5-"too1 rea.u. '1q8rg eq1 fnoq8no:u' lFu 3lea.
.
-'.I- -\ ,-
'aaJJo- ,.-
\rLrudl u
paurelralua ylasrno,( daal o1^ Lr;
pu" Ioqorle plole pue '(saltn! lln! 'ra1e-r" rP pltlu
-,?J Urqel
a{"lq pFU asearrul 'alUIJ sFIl o} puodserrof, c '
aueld aql ralua nol se uoos sB aullnoJ ''(pep rno'
ralle aurq uoq€uqsap aql 01 r{31"'e\ rno"( ra'
pu1?
1q6rl; aqf outlr-
'SeIJlun'-
pue sareld ,^ au qllm polelcoss" .fturepacun a --
'al"urr1l 'surolsnl 'l:'- -
Jo rpnu saloureJ stqJ
-suer1 'saqrpf,eJ :areql 1aB nol eroJeq uolJ€ulls;:
eql lnoq€ uec nol se r{3ntu se uJeeT 'pels;-
,(1p1 aq ppoqs nol uaq.r,r, 'porrad radel e:--
apnlJur lou op suoqernp .,fua,torag 'slaqlo ue-j,
rarlr€a enual uorlqaduor eql o] sala1{le aru.:
puas ol ayqera;ard aq ,{eru lI uoq"nlls lueal .
uI pue 3e1taf o1 lpuara;;rp puodsar selalqlY
'etul] bu{le^eJl €4xa a-
rilro^\ pue ralsee aq ilI^{ uorleldepe aql se plE'
-1Sa,^a. 3uq1a^"4 lePlsuoc 'sauoz aurl] ual u€l'
erour sassore .,(aurno[ rno.{ g 'alqrssod se rnr.-
8uu4er Ieurrou rno.{ o1 JSolf, sE aAIJle ol ,{4 p=
,{ep aqr q al"l e,l'ea1 'prervrlsarn 3uq1a,l'e4 JI \::
aqt q .(Fea a,rea1 pue srnoq 1q311.'(ep uI 3-\E.
nol arns aletu '1sea Furlane4 are nol JI 'a-.
oo1 dn lels ro ,(pea oo1 asu 01 pelJoJ lou i-:
nol leqt os rnol{ alqeuoseeJ e le al"al ol n
slrurad 1eql aturl arnlredap e 1eF 'alqrssod 3i
'(ilsea ool aq P1no.\\ ]eq1) auolra'ta -
>lro,{\ lou saop sql '.,i.1a1eun1ro;un '(pr"^\rs=
8uq1a,rer1 ; ,{e1ap pue pr€,^^}sea 8ug1a,te-r-
acue,tpe) lqFU aqt aroJeq s.'(ep 1era.r.as lep --'
:
srnoq o.^ l 01 euo saurq daals ra11y 'a,ussarF'
pu1? I"np"r8 aq ppoqs uorleldepe-ard si-
'lueruuorlluo rno.{ o1 ,{plcrnb aroru lsr -
^\ou
o1 nol alq"ua rurv' sII{J 'uoq"uqsep rno \
leql qll^ 1I u8{e pue 1q3ry er{tr aroJaq uiq-
uerperrn rnol asruorqcu.{sap ,{1a1ereqi '
'auoz aurll eql o1 ldepe-ard ol sI slql aI--
^\au
-rolo oJ fe,la' alqrssod y 'sure11ed a1e',t, ci-
-'
;o uorldnrsrp aq1 sI 3e1 laf Jo JSn€J rofeur
THE COIYPTETE GUIDE IO ENDURANCE TRAINING

acclimatisation time before a race SPOI

ffii"s,;Th";'-.""#-:' (add | 8 hr or 0.75 of a day per time zone) 1EH'

Acclimatisation

Acceptable

ilr-:;* 2-3
7-lO
days

*r*''f$*r S-rcna Go

f**"
days
ru;;gr sPec
$e fi"st p
rg-5.--r ir
'"il-S tle-
d0r'5O{- tC
ilclrE'nrc
tlire..As a
ttfurence

194
s6l
'asn tseJIeJrq dLls I.uoq
aA\
ra1e.4\ Jo ,4.1u410 {uFC _
al€rp.{qoqJeJ aJoru aql uI"Jl e^ rapr€q eI{J
lq8raivr -{qrleaq eq o} ft1 pue a^Ilce loC
fursualu; 1, lep e 39 u"q} aroru sn
-:der
" ou lles ssal lea o1 .ft1
-
re8ns pue l"J palernl€s uo u.\{op lnC ' :_?i.rill A
:srolf,eJ uleur rnoJ uo sPuadaP _,:_- aLull
I{SIJ arolu l"g
l-8;aua apr,tord ol paslloqelatu slanJ Jo oll€r aqJ
8e,r. pue tln{ Jo stol t€3 -
'sauqdrosrp Furpods luaraJJIP
spoo; .{qcrels uo sleetu rno,'( aseg
roJ aJnllpuadra ,(8raua paleurllsa s.4 ol{s 6'6I :ale seurlaPrrr8 aseql 'mo1-
alqel apq.^4. 'sa)tnos IenJ luareJJlp ,(q partddns plnoqs (salalqte-uou pue) salalql€ IIe 1"q1 sI-(:i -
.,C8raue Jo lunorue aql Jo sllelJp sapr,rord 1'61 Ieuortrrtnu aqt apr,rord (9996 raqotro) II;
alq€J 'aseaJf,ap ol seg.{]tsuelul pu" paqsrurulp 3u4ea ro; sdrl lg31a s,luaurura.to8 qslllrg r-
sr uralo:d pu€ leJ asn ol {lryqe rno 'pa}sneqxe 'a;11 lofua pue
ila^ JaAoJar 'preq uler] '.{qt1.--
are (uaFoc.{18 alcsnu) a1erp,{qoqrer Jo saro}s daa>1 sa1a1qle 11e dlaq leq1 seldrcurrd 1eu
s,,,(poq rno aluo 'lpoq aqt roJ IanJ Iertual aql sI -rrlnu punos lnoqe sI 1I 'spooJ lelcads ro suoll
e1e,rp.{qoqreC'^\ol aruoraq s1e,ta1 ale;p.{qoqref, 's11td cr8eu lnoq" lou sI uoIJIrJnu sl-It -'
uaq,l\ se rlens 'suorllpuo) (atuaJJXS, Japun 'sdorp arueluroJJad rraql pue IFcIJJIp saluo -
arrnos .d8raua ue s" pasn ,'(1uo sr ulalord 8urure;l rreql spooJ tq8p aql qll-^{ srll-
'esllJaxa AIIS rrar{l IanJaJ .{aq1 ssalun l€ql paslleal c -
'-
-ua1ur-q8rq ro sJuala ralroqs roJ ]ur:lrodlul ssal salaFll" lue14 'salalqle IIe Jo arueluro;:ad
1nq 's1ua,ta alueJnpua JoJ aJJnos IanJ luelroctul Wleaq leurldo aqt uJ alor '(e1 e s.{e1d uoitr',
u€ seruo:leq 1r os 'suorllpuof, f,IqoJa" rapun
pasn eq .(po uee qeg '.(1sua1ul qBH € te ro 'arueuuroped e ol e)eur uet uoltrulnu ]rq1 afua-.== -
(ua€,{xo 1noq1r.,n) .,(lecrqo.raeue Surstcraxa uaq''u. eL.11 s ou) aqs 're,{e1d stuuel ar'l1t1adlltol e sV :- .
.
posn luor4nu lluo aql sl 1I s" IanJ ,utnrtua;d, ol qnll pue loot{)s tuorJ'sle^al ;1e 1e 3ut1-ro,rr''s- :
eqt s€ papre8ar sr (Off f ) alerplqoq-re3 trueJallP ul sLueal PUP salslqle ,(ueuu o1 lcs
': :
'leJ pue alerplqoqrel ar€ salrnos IenJ roleur
ue Jeoq seq eqs e:rue.]d ele^l;d trMo Jeu : -
o.4\laqJ ']ea a^ pooJ aql uro{ seurol ,&Sreua Mou pu?'so86l plLU aLr] Jl pLreleaz MeN ur l'-- - .
siql pu€ esllrexa o1 .(8:aua arrnbar sallsnur rno
sseu]g eq] ur peloldtue aq o1 sJeuory]reld ls'-- --
Alddns ,lanl, Jo auo sel oqs uot1Jlnu qrods ur SutsrlerlaCs
-. -
-arp luelnsuor e sr (65 ')SH dlc) lrnqsplo3 .-- -
aslcJaxa 6ul"rnp {.lnqsplog tuot{S
sluarJlnu Jo aloJ eql
_
DNIII]NI]E CNV NCIIVEC^F-_
]fVE .NCIIEINN SIEC - af
THE COIYPTETE GUIDE TO ENDURANCE TRAININC

3 Diet Figure
:

A high-carbohydrate diet helps restor; a low-

glycogen storage and minimises lean tissue lo"
Nutrient Energy supplied
by decreasing protein usage. Dietary manipt'
I gCHO t7 k)
lation through carbohydrate loading can a1s
I g protein 17 l<) increase glycogen storage. Higher glyco-ee:
stores enable an athlete to exercise for long':
I gfat 38kl
and sustain intensitY levels.
I g alcohol (not an 25 kJ

essentral nutrient, but it 4 Fitness level

coes l'ave an energy value)
2 Duration
This depends on the intensity at which we- train
and the amount of carbohydrate in the body'
As our body's store of glycogen becomes low,
protein is used more as an energy source'
'Branched-chain
amino acids in the muscles can
be broken down to glucose. Endurance athletes
get approximately 10 per cent of their energy
irom'protein whereas other athletes get only
one to two Per cent.
Well-trained athletes have a better nutritior:'
status. They have an increased ability to stc:'
glycogen, metabolise fats and sustain hi::
intensity exercise.
Therefore, the fuel supply is cmcial to perfor-'-
ance. Carbohydrate is the most important
'fu'
for athletes. Inadequate levels will comProlr':'
the training programme and, ultimately' '-
perfor-tnance of all athletes (see fig' 12'1)'
i -Jllll
: l-,ll!

;;::
::;-=::::r;:::!-
Body weight
:;:'
Disipline
(kg)

60 70 BO 90
50
/a 46 50
Running 7 min/km 79 34 AL

55 63 7l 76
5 min/km 46

76 BB 97 t09
3,5 min/km 63

Cvrlino t9 74 28 3l 35
15 kph
4l 47 53 60
25 kph 34

30 kPh 49 60 69 79 BB

Swimming FreestYle 32 39 46 57 59

H' Williams, Nutrition for fitness and sport. William C. f

Source: adapted from Melvin
Publishers, Iowa, 1988.
Note: to convert kJ to kcal divide by 4'2'

t96
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>llnu aloq.^/r Iur 00/ :5u ggg :unlllec
r.r !\oJg '^
'ssol prnu Jo {Itu aloq.t\ I7;E: b 0II-00I :led t
laaq 3 09t :8ru 91 :uor1
strf,aJJa aql roJ '961 a8ed 'I'II '8lJ 225! 'salelql" yaaq 3 099:3 Ogt-Oft :ulalord Z
o1 l"Iluassa ]sotu luarrlnu aql paJaplsuotr e8uero 1 :3u 07 :C ulurell1
sr rele6 'eluerrrroJrad ur aullf,ap e pue sa8uero ?hgt :3 00/-009 :ale"rpdqoqreC I
uorlerplqap Su4uerr'ard ol I€srllJl sI aslcraxa
rag" pue Surrnp 'aro;aq a>Ielul prng elenbape :sarrnbar lpep srnoq
u€ a^"q 01 selalql" roJ paau aqJ 'I{leap '^lI" o.tq Sururerl elaIOeI4 aleur 31 gg ue 'aldruexa
-nluela 'pue eruol leaq 'a>1or1s leaq ol peal rog ',l1ddns IenJ, rno ol lxau arrrlcads:ad
u?t esrtJexa Surrnp plnu acsldal 01 arnll"c olur sluer4nu aseql 1nd o1 luepodrur osls sr lI
'trual Jed 'ecu€ulroJJed rreql rredrur pu€ salelql" J(-
seq gleaq aqtr ulreq ol u \oqs uaaq seq quaualddns
6Z $rrarrrpua pue luae rad 0I pawerf,aP
xeurzgn 'sso1 1q31a.rt dpoq luec rad 6 1e leql Eunour" a8rel Suue; 'tralp alen:
esaqtr Jo aruos Jo
u,^ oqs a^eq salpnlg 'lq3ra,l,l ,{poq 1o luac rad 1 -apeq ue seq alelqle ue eraq,^ sas?l ur ldax-
speef,xe ssol pInU uaq./r srnslo uorl€rp^r{ao 'srq1 alepuelsqns ol pa1el seq qlr€esar crJlluel--:
'^poq eqr Jo Io4uof, arnle 1a.{ 'acueru;o;rad Suqrods acuequa III^\ sluJ-;
-radural pu" sallsnru;o .(reedee 8urryo'v' aql uo -alddns lerauru pu€ ururelr^ 1eq1 a^e{aq o1 p='
's'{ep 'tra; e uaeq eleq selelq1e ,(ue141 'paau no.{ s}uelr}nu a---
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spooJ rno'( asoo;
aArAJns ,(po uee a^^ 1r lnoqll a 'a;rT Sururelsns ur 1e apptord m^a ft 000'9 'lle,v\
ua8,(xo o1 .(po puolas sr pu€ 1q31a,u lpoq rno g
nol 'sassaeord ,(poq ,,{ueru ;o Suruorlru -
ral"lA radord eql roJ Papeeu ere slereurur pu€ surtu"li,'.
Jo spxl11-o.4q ,,(lalerurxordde dn saleru
p!nll sleJaulul pue suluell/'
' I'
_._ '\latE
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:- lTDtt
(,€raua 7g7 a t) .-,-J,-
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I - ----
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(rq8raa'r ram 3111ouru)
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| uaSo:lgB a;rsn9,1
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{1p;de.l seJo}s uatoe{18 saleldap }a!p altJpr(qoq'ler'mo1
allqA 'sla^al ue8or{;3 qt;q su;elultur }alP a1e'rp{qoq'lee'q3;q V l'21 arnF
"1"rrr-
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THE COIIPLETE GU DF IO ENDURANCE IRA N NG

The tnaining diet Calculating energy needs l'1eal/fo<

The most important role nutrition has is to (a) Determine normal or ideal weight for you (kg
support the training and conditioning programme (b) Murtiprv this bv: Breakfas
::'cre
of athletes. A poor training diet leaves you feeling li: ,:::il:fl:"11'11'=
-i0 m
tired and lethargic, and unable to achieve desired (c) Calculate total ki cost of exercise (l km swin i00 g lc
or expected success. A good quality diet is essen- mingl2 km running/4 km biking = 525 kJ). :ier trc
tial to maximise your potential. No matter what (d) Add (b) and (c) together to get an apProx - m
-30
success or level you have achieved as an athlete, mate level of energy needed to maintain bod' : Weei.
if you know your diet is inadequate you could weight.
- slices
achieve more! For example: Lu nch
Woman, age 35, height 165 cm, 16% body fat I tied rc
(a) ldeal weight = 57 kB -5gsa
Nutnitional considerations (b) Adult active = 57 x 168 = 9,57614
Enengy (c) Weelly training schedule: 200 km cycling, 5i
Total energy needs are based on your weight, km running, 5 km swimming. Energy expend'- Pre-trai r
and the amount and intensity of exercise. The ture; :lO ml .

box below provides a relatively simple method Cycling 26,250 kJ

-: 'n"-la:
of calculating energy needs. Running | 3,125 K
During t
Swimming 2,625 kl ' .
Canbohydr^ate Total: 42,000 B
a,-lUr-

The 'premium' fuel for the body and the Average per day: 6,000 l< Dost-trai
limiting nutrient for endurance athletes. The (d) Energy needed daily = 9,576 + 6,000 = -l n. -

athlete who fails to replenish glycogen stores rs,s00 kJ

on a daily basis will end up with chronic carbo- Jin ner

hydrate depletion and an inability to cope with
training. The key to a successful training diet is
ensuring adequate carbohydrate intake daily.
Carbohydrate requirements are usually quoted
as a percentage of energy. Endurance athletes
should aim to get at least 55 per cent of their
energy from carbohydrate, more if training for
over two hours. The training diet should be
made up of the follort'ing energv components:
CHO: 55-600/0
Protein: 15-20okt
Fat: 25-300/o
For example, an active woman aged 35 and
weighing 57 kg requires 15,500 \J daily. If she
trains for less than two hours daily, her carbo-
hydrate requirement will be 55-60 per cent
CHO. This will be 55-60 per cent of 15,500
\J, or 8,525-9,300 kJ, which is 500-550I CHi
(1 g CHo : 17 kJ).
The major disadvantage of using percenta-t.
is that they are too vague and although athle'.
often know the percentages of carbohydrate
include, they are unable to convert that to i-
meals they actually prepare and eat. A mc
recent method of calculating carbohydr;-
requirements uses body weight and time sp.
exercising.
min: 5-6 g CHO p
(a) Tiaining less than 60
kg body weight per day
(b) Tiaining 60-120 min: 7-tJ g CHO per :.
body weight per day
(c) Tfaining more than 120 min: 9-10 g CF.
per kg body weight per day

t98
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THE COI.4PLETE GUIDE TO ENDURANCETRAINING

For example, a 57 kg woman training 2.5 hours protein due to the length of time spent exercis:::.r.
per day requires 9-10 g CHO x 57 kg : and the resulting low glycogen levels. Protel-
' : : ::l Ca\
510-570 g CHO. prime function is to repair, build and maina-: F:,,iei
Work out a meal pattern to suit you, taking tissue and the more training an athlete does, .: ^ith a rvr
into account your training schedule and food the higher the intensity they work at, the more lood sor
habits. Spread your carbohydrate intake tissue damage that is done. It is essential thar protein :

throughout the day, for example: athletes consume enough good quality proteir
to aid in their recovery from hard training. With -dL
Breakfast and morning tea :
150 g
much of the emphasis in meal plans on adequate \Iost ath
Lunch and afternoon tea:200 g
carbohydrate intake, athletes can unintentionalll fior ( ,ro t
Dinner : 150 g
have marginal protein intakes. -oods). T
Protein The protein requirement for endurance :his.

Although it is not considered a good fuel source,

athletes has been established at 1.5-2.0 g per . Fat ofr
kg body weight per day. For example, a womat fn.ice
endurance athletes use considerable amounts of
r

@ Food
Breads and cereals Fruit and vegetables
s-nall f
1
L l--^^ t----^^^
4 slices wholemeal bread tdt lag vdt at tdJ
:-._ail- :CrL I
2 English muffins 3 other fruit
>ac:(
lll: medium bread rolls 75 g dried fruit
9 r{rier{ :-Tnrirots :---i^ 4:i :
5 rice cakes -- _-
20 water crackers 2 medium potatoes ---t-

| 0O g cereal 300 g corn

60 g porridge oats
:=:i.
100 g muesli
l? muffins or scones a'.s s<

-z'- -a-
Pasta, grains and pulses Juices
=::
170 g pasta or rice 600 ml fruit juice
400 g baked beans 500 ml soft drink
300 g kidney beans 700 ml sports drink (5-10%)
200 ml sports drink Q0-75%)

Snacks and confectionery Milk and dairy products , _::,,,

7 plain biscuits 500 ml semi-skimmed milk
5 chocolate biscuitsx 2 x 7A0 g low-fat yoghurt ___l
2 long or 4 small muesli barsx 400 ml custardx _",_a-
150 g chocolatex 225 g creamy rice*
775 g fruit dessertx
50 g sugar/boiled sweets ,.-:: .

00 g potato crisps/corn
| chtPs 3? scoops (2 l0 g) ice creamx -:
5 tbsp honey/1am

*IJse lower fat options; if none, limit usage

200
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THE COI.IPLETE GUIDE TO FNDURANCE TRA]N NG

There are two minerals that are of concern

Nutritional tips to lower to the athlete, for reasons of both performance
fat intake and health: iron and calcium.
I Keep high-fat foods to a minimum. Examples Iron Food
of high-fat foods include: most takeaway meals, This mineral is an integral part of the oxyger- 2 tablesr
nicc
T'-'' nrctrres
tr--'' ehnrnla
--'-.*rtr nniaia
tr-..-.- rriqnc
-'-T-, m:n
- Y supply system. It is found in the haemoglobir:
snack bans, cakes, biscuits, salad and oil dress-
Half a t
of red blood cells, which transport oxyger
i^^-
rrrE), l,iurrLr rsv | .ri,..^F <rlami
rururril, ca rctoeq rrni.
'^-h^^^ )du)d5L! J4vJu5 around the body. Low haemoglobin level, 4 slices
sants, most desserts. lf you can eliminate these resulting from iron deficiency anaemia will seri- | 2 prun
foods from your diet most of the time, you ously affect aerobic training. A blood test whic]:
will better manage your fat intake. lt is impor- measures serum ferritin (the body's iron store '15g casf
tant to read food labels, Use 3 g fat per 100 should be done regularly (at least annually b. Yedium
g or 30 kJ per 100 kJ as a guide as to what athletes, especially endurance-trained athlete,
is satisfactory. training two hours a day or more). For athlete. Source:
2 Replace high-fat foods with low-fat options. For who have been anaemic or who have margina, Compos
examnle. renlace whole milk with sl<immed or iron levels, checks should be done several time: of Chen
semi skimmed; replace cheddar cheese with a vear. At particular risk of low iron stores arE
Edam, mozzarella, reduced lat cheese, cottage women athletes, teenage athletes, enduranc.
Y'"','.', rrcoHa. f.onraqe frais: renlace ire
cheese. cuar<. athletes, athletes with low energy intake anc
cream with low-fat varieties of frozen yoghurt; athletes not eating red meat.
Nut
rep{ace butter^ and margarine with low-fat Iron deficiency is fairly common amonr
spread; make sure meats are lean or low-fat endurance athletes. It is, in fact, the mos, i tr-+-
nrocecced rnears. Alw,rv. he nn the lookouf for common mineral deficiency in the Wester;-. four -i

new Pr6lg61s when s\oPPing. world. Athletes, especially menstruating female.. servin
3 Use low-fat cooking methods, Grill, bake, steam are at more risk of iron loss through exercist 2 Eat ce
or microwave when you can, and do not add than most of the population. Inadequate dietarr bread:
rnneaecqp.v oil or r^rr.rte" Ii{ vol dn h.iie lo ttsg intake and food choices can also reduce iror, 3 incluC
them, do so in minimal amounts). absorption and contribute to iron deficiencr enhan
4 Modify common recipes, For salad dressing, use When iron deficiency is first diagnosed, iror- for ex
plain low-fat yoghurt, or add a small amount supplementation is required. But it must bt berne
of ordinary dressing and flavour wjth lemon remembered that diet is the key to achieving . _1 Keep .
juice and herbs. For mashed potato use satisfactory and sustainable iron status in the lon. tannic
skimmed or semi-skimmed milk and a smart term. See tab\e 12.7 for more information on th. per c€
amount of low-fat spread. For white sauces use iron content of common foods. than a
a low-fat soread. skimmed or semi-skimmed
vTi veg' '-. : Polypr
milk, and a small amount of cheese. For cream Calcium abou:
sauces for pasta use low-fat yoghurt or The risks associated with calcium deficienc' and s:
fromage frais. For meat dishes try decreasing are more to do with long-term health problem,
i:e clsc
the meat content by adding beans, pasta, rice, than short-term performance. Studies har'-
\/Aocrahlcc ;nd c;rrre- shown that low calcium intake increases th.
risk of osteoporosis (thinning of the bones) i:
later life, particularly in females. To help preven'

202
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I LrarJrJi
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THF COI'4PLETE GUIDE TO ENDURANCE TRAINING

carbohydrate drink with electrolytes or solid during

food containing 50 g carbohydrate short-cc

Research has established that sports drinks Proced

Food
containing 4 to B per cent carbohydrate and A taper
Tofu (609) 20-30 mmol sodium and 3-5 mmol (120-195 a carbol
Hummous (ll29) mg) potassium per litre are more rapidly. t-eight,
2 tablespoons sunflower/sesame seeds absorbed during exercise than plain water, thus for threr
3509 cooked beans decreasing the risk of dehydration and tor an et
providing carbohydrate to sustain high-intensitr )attern.
7 slices white bread
endurance training.
5 figs rornts t
In
lv +.hl^.^^^^"
L4urc)Pvur r) .^i^
)Pil rdl ,,-/ ., a r:hh:oe
'-hlqnpino - 3rbohy
'+ oranges Nutnition diany - The ai
A nutrition diary should be kept along with your rel'i--
Source: McCance and Widdowson's The training programme. It provides a guideline fo
Composition of Food (6th edition) Royal Society =rinute
you to check when training performance drop. - Ererci
of Chemistry/Food Standards Agency (2002). off or an endurance event goes badly. A wee, r,\ eishr

oflow carbohydrate intake, inadequate fluid anc -.r-boh

Fluid balances should be worked out for training too much alcohol can explain an unexpecte - ., :,1, l

sessions so requirements can be established. poor performance. - t..

Aim for a 100 per cent replacement of fluid lost --:- :

during exercise. 1 kg weight loss : 1 litre fluid. -...'
For example: woman, 57 kg, normal weight. P,re-race fuelling
After t
hour swimming, weight is 55 kg. She
needs to drink 2,000 ml to restore fluid balance. The two major nutritional considerations l. ,.r--,i
What to drink? athletes before the race are 'carbohydra -
Variety is important as fluid needs are so high. loading' and the 'pre-race meal'. Both of the,-
. During the day: water, fruit juice, milk, milk dietary techniques are short term and do not .-
any way compensate for poor training diei.
drinks, soft drink, tea and coffee (4 cups
total), herbal teas, caffeine-free coffee
. Two hours before exercise: water, diluted Canbohydr"ate loading
fruit juice (1:2), low percentage carbohydrate
This is a technique that developed in the li'-
drink (4-B per cent)
exercise: plain water or low
to supersaturate the muscles with glyco:.
' During With the greater emphasis on athletes har r:--
percentage carbohydrate drink (4-B per cent)
high-carbohydrate training diet, this techr-r-
if exercising more than one hour is of limited value. A highly trained endur..
. Immediately after exercise: 200 ml 20-25 per
athlete has muscle glycogen levels almo,
cent carbohydrate drink with electrolytes,
capacity. However, it may still be of use t
especially sodium, 600 ml plain water
(minimum) athlete training less than two hours dail'.
athlete consuming inadequate carbohr -
' One hour later: 200 ml 20-25 oer cent

204
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- ^ llW Nollll LnN SIIOdS
. -:: CNV NOI LVICIH]U
THE COIYPLETE GUIDE TO ENDURANCE TRAINING

3 It should be high in carbohydrate, low in fibre 300-500 ml of fluid - for races an hour or and re
and include plenty of fluid. longer use only plain water. Immediately carbol
4 It should be low in protein and fat (these take before the race you can have 200 ml of low- For ra
too long to digest and could cause gastro- carbohydrate drink. Early in these races fat to hav
intestinal upsets). metabolism should be promoted. For races to pro
5 Avoid gaseous or spicy foods that may cause under an hour, 500 ml of low carbohydrate Checl
indigestion. drink can be used with no side effects. during
6 Use 'liquid' foods (fruit smoothies and used,
commercial energy drinks) if you suffer from yours(
pre-race nerves. These can be eaten within Bggg :frelling carbol
two hours of the race as they leave the need i
stomach more quickly. The two crucial nutrients for racing are fluid at the
and carbohydrate.

What
Fluid be eat
During the race the primary need is for fluid- Foods hi1
It is important to drink plenty early because are eas\-
once you are dehydrated it is too late. Never Rememb
use thirst as a guideline for fluid need - by then ret- fooc
you are already dehydrated. {t pre
Fluid should be supplied at minimum rate of being do:
500 ml up to maximum 1600 ml per hour. The drate foo
more hot and humid conditions are and the :elp *re
more you sweat, the greater the fluid needed fo\l-muc
to be consumed. The rate at which the stomacL :arin_{ C:
processes fluids (gastric emptying) depends or :a\-e a
a number of factors, such as quantity, concerr {:r caerni
tration and temperature of fluids. Some reconr sr-caernir
mendations are: Foods'
. 150-200 ml of cold (4-10"C) fluid should bt r::ar levr
Other^ nutnitional pre-race considenations taken every 20-30 minutes of exercise. ::':+e $itl
1 If you are not carbohydrate loading two days . For races under an hour plain water is filt c:plr of
before the race, place special emphasis on . For races over an hour take a 4-B per ce:l trnidal
carbohydrate and fluid intake. Consume carbohydrate drink wirh 460-720 mg sodiu: r,-ierate
limited alcohol, if at all. and 120-195 mg potassium per litre. Dilutr: r:-- anc
r,
2 The last big meal should be twelve to sixteen fruit juice and soft drinks can be used (1 pa:- -
"--ioul.
hours before the race. drink: 2 parts water) although they are n., .,; irair
-- _--_l--
3 Two hours before the start of the race, begin as suitable as they contain no sodium to a:: -r . _ut!

your pre-hydration regime - 800 ml of water, absorption. ir::i -'rier

diluted fruit juice or low-carbohydrate drink. . If the concentration is too high or too mu:::
4 Fifteen minutes before the start, drink another is drunk, it can cause gastrointestinal up:::

206
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THE COI'4PLETE GUIDE TO ENDURANCE TRA NING
Nutnition tips
I Consume drink and food early. Drinking and
eating small amounts often decreases the
chance of gastrointestinal upsets.
2 Do not eat or drink too much carbohydrate
or you will retard the gastric emptying rate,
delay carbohydrate metabolism and nullify
the effect you are trying to achieve.
3 Tiy all foods and fluids in training according
to race conditions.
4 Never try any new food or drink on race day.
5 Keep use of high-fat foods to a minimum as
fat takes five hours to digest. They can cause
indigestion, nausea and vomiting.
The refuelling diet
No matter how hard you train, if you do not
eat properly you will train and compete with a
less than adequate fuel supply. An important
aspect of this is refuelling after a hard race or
training. The most important nutritional consid-
erations are the rehydration of fluids and the
replenishment of glycogen stores. The sooner
these are implemented after training and
competition the more rapid the recovery.
Nutnition tips for nefuelling
1 If you become dehydrated it may take 24 to
36 hours to become fully rehydrated. Drink
fluids liberally. Do not include alcohol until
rehydrated and keep coffee to a minimum.
Rehydration has occurred when weight is
normal and urine is 'pale and plenty'. (If you
are taking a vitamin supplement the urine will
be coloured.)
2 For maximum glycogen resynthesis carbohy-
drates are needed within the first hour after
exercise. Delaying carbohydrate intake for
more than two hours can mean glycogen
recovery will take several days.
3 Glycogen resynthesis is greatest in the first two
208
hours after exercise. A rate of 1-1.5 g per kg
body weight per hour is recommended.
4 After the first two hours a rate of 50-100 .e
over two hours is sufficient, or 600 g carbo-
hydrate over 24 hours. Recovery can then be
made within 24 hours.
5 The type of carbohydrate rnay influence
glycogen recovery. High glycaemic foods
appear to result in faster glycogen resynthesis
initially. Simple and complex carbohydrates ir
solid or liquid form can be used during the firs:
24 hours. From 24 to 48 hours complex carbo-
hydrates provide better glycog"n ,".o.r"ry.
6 Consume adequate amounts of electrolyte..
especially sodium and potassium. Commer-
cial sports recovery drinks contain addec
electrolytes.
7 Many endurance athletes need to train then:
selves to eat immediately after exercise as the-,
often have no desire for food. Consuming a:,
adequate carbohydrate drink is fine.
B The refuelling diet must be part of your dai-', SPEC
training - always include a drink and son:=
solid food in your training bag for immec
rROl
ately alter exercise.
9 Remember to include good quality protein -.
your next full meal. Protein is needed f,-:
tissue repair from training and, when you a- -
exercising more than two hours, is needed .
replace protein that has been used as enerr
The recovery diet and the training diet a:-
regarded as the two most important aspects
an athlete's nutrition programme. Without rr-r.
gating the correct dietary procedures ,
recovery an athlete can end up being glycoi.-
depleted, with a resultant drop off in trainr, -
an inability to increase intensity or durati
and an increased risk of injury.
Nutrition alone will not guarantee r -
athletic success. By following the nutritic.' ,
principles set out in this chapter, however. .
can ensure that your performance is determir.
by skill and training, not eating habits.
Introduction
In this new edition, I have included updated
training programmes which are now tailored to
your specific performance level. Whether you
consider yourself to be a recreational, advanced
or elite athlete, there is a training programme
to suit your needs. Also, keep in mind the tips
that follow, consult a coach if you feel it neces-
sary, and, most importantly, enjoy!
Some people mistakenly think that the closer
you follow a training programme, the better the
chances of top performance. This is in fact not
true. Listen to your body first, next look at the
programme and then decide how you will train
for the day or week.
It is useful to mentally divide your programme
into three sections. In the first third you should
be relaxed, then you should be diligent in the
second part and focused in the third part. Don't
fall into the trap of being overly focused during
the early stages of your training. This will only
make you feel exhausted and demoralised.
Controlling your focus during the weeks of
training will determine when you peak.
Cruise on your easy days so you can save
up your energy for your harder (long, hills,
speed) days. In the base phase of the training
programme your long days have highest
priority, with hills being next. If your aim is to
improve your speed in long distance events, the
'long' aspect of the training is still most impor-
tant; this is followeri by 'speed', then 'hills' and
finally 'easy'. \A4ren focusing on speed phases
for shorter distance events, 'speed' should be
the highest priority, with 'hills' next and finally
'long'. Always think in your workouts, Am I
going to be fresh enough for my next key
session?'. You may even cut your workout short
on an easy day to ensure that you are ready
for your high priority session. However, never
try to catch up a missed workout. If it's gone,
2t0
it's gone. You will destroy the balance of your
programme if you try to catch up on the traininE
How t
time that you have missed.
The follo'
in Part 3.
raining p
Keeping a log book that direc
Log books are a useful tool as they ensure tha.
you have a record of your training. If your. The gni
training was optimal, you have evidence of hor', The grapl
it was. You can then use your log book witl- 800 ' -'
some refinements for your nert build up. Thi,
; 700
way you are learning which forms of trainin. z
work for you and which are ineffective whicl-. a
= 600
allows far greater improvements in training fror-, I soo
one build up to the nert. Also, if you are halin-
i 400 '-
problems maximising your performance, a 1c-,. :
:
book will act as a guide to discovering n'ha- z_
IUU
your training errors are and help you to addre., 1 zo0,
them. However, do not try to keep your logboc,. 100 ;
numbers straight. Keep in mind that you I
i
programme is a plan, but the reality of trainir - i5
is always different. It is perfectly acceptable t
miss around ten per cent of the programme. <-_
Don't stick to your heart rates like glue. The The taL
are designed to give you an idea of avera:'l
intensity. Tfy to spend most of your trainir:-
time at the recommended heart rates, but vc.
are not expected to maintain them all the tinr.
There is nothing wrong with your heart ra..
going up because you went up a hill or vL
raced someone for 5 - 15 minutes. Rememb=
also that recovery is very important. Witho-.
recovery there is no improvement and withc,',.
improvement there are no increases in perfon:
ance. Recovery is very important.
Be patient: while this programme will he
your performance, it generally takes two .
three build-ups to get everything running rea-
smoothly. Learn as much as you can abr
how to train. The 'whys, whens and whats'. ,
you understand how to train, you will get c1o.,
to optimal training.
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]N NIVU-L ]H-L ]SN OI MOH
THE COMPLETE GUIDE TO ENDURANCE TRAINING

The first row of the table represents the number Effont Type 1
of weeks remaining in the lead up to the event' Effort refers to the level of mental drive and The traini
This information will help you to plan how long determination required for that week. There are tures. The
you need to train in preparation for an event, usually 4 types:
depending on your goals for the event and your Type 1 pr
Rest: Forget about training, relax, unwind and
training background. Let's say
don't get too focused. This is the time for mental
The second row of the table refers to the training sr
and physical recuperation.
subphases. For a more detailed explanation of of minutr
subphases, see Chapter 4, 'Tiaining Subphases'' Relax: Return to training slowly and remain a RHmean
The thlrd row, called 'Mesocycle' is intended little relaxed. Go through the motions oi are incluc
to serve as an indication of what emphasis you training, but keep your focus and effort low' uaining p
should give your training during that week' Diligent: Tiy to be as consistent as possible in
rvhen yo
Weeks are either 'Build' weeks or 'Recover' erample-
getting your workouts done. This usually mean:
weeks. In a 'Build' week you can expect a steady Some
keeping the big picture in mind as much a-'
c

increase in fatigue as the week progresses. In a :he intenr

pottibl" and trying to do your workouts gentir
'Recover' week you will be recovering and main- enough to get them all done. The workour'
:articular
taining. Expect fatigue early in the week and 'henfo. ?
during the diligent stage should be long an:
performance improvements towards the end of ino..]
-.
strong, avoiding too much intensity.
lhe week and into the following hard week' :ut remel
'Build' and 'Recover' are equivalent to 'Hard' Focus: Start to build your focus and effort fou- .ain this f
and'Easy'which are used elsewhere in the book' weeks in advance of the event. You should air rir e y-ou
The fourth row of the table represents the to reach a peak in your intensity two weei-' ,' hen doi

total training volume for the week' Here you belore the event. Don't go crazy because ti-'=
will see a breakdown of total minutes of training accuracy of your intensity is crucial - mat:'
for each week or for each sport per week (if athletes go too hard at this stage.
your sport contains more than one discipline
e.g. Tiiathlon : Swim, Bike, Run) in columns
across the page. The time for swimming is an
approximaie measurement which relates to the
number of metres recommended in the lower
section of the table.

Daily wor-kouts
Beneath the total training volumes, your
training is broken into daily sessions. The swim
volumes per day are measured in metres, while
all other sessions refer to minutes of training'
In some of the training programmes for multi-
discipline sports, there is a downward-pointing
arrow in the box for a particular day' This
arrow signifies that you should perform one
sport directly after the other - these are called
'bricks'.

2t2
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THE COI4PLETE GUIDE TO ENDURANCE TRAINING

Detailed training programme i Subphase 3: high load SP

ST
]PD PADDLES
keys :
Use paddles to create extra resistance. Do not
DI
SL
i
overdo this as you risk shoulder injury.
:
The keys below, separated into different disciplines, will :
;
Aim: Strength endurance
help you to use your training programme to its full :
SPEED: MED
:
STROKE RATE: MED
potential. They explain what each of the symbols in the
:

DIST/STROKE: LONG
programme represents and also guide you in your l SUBJECTIVE PACE: EASY AEROBIC
RP RJ
training by giving examples of what your aims should :
EFFORT No
be in terms of speed, heart rate and other aspects. HARD MUSCULAR on
EFFORT lerr
srm
oft
Subphase 4: load/speed toIr
ACCELERATIONS it is
Subphase 1 : preparation Move up to race pace, hold till you start to pufi. and
T TECHNIqUE then back off and cruise to recover. d1n
Perforn drills to improve technique See AT for further details. SP]
E EASY Aim: Simulate race pace
Easy cruising SPEED: MOVE STI
Aim: Improve technique and establish base fitness. GRADUALLY UP
This is the most important part of swimming. Get TO RACE PACE DI:
frequent feedback from coach. STROKE RATE: HIGH
SPEED: LOW DIST/STROKN: HIGH SLI
STROKE RATE: LOW SUBJECTIVE PACE: RACE PACE EFFORT
DIST/STROKE: MED
SUBJECTIVE PACE: EASY Subphase 5: low speed --^f;-^
3UUIUJ dI
^.

LONG INTERVALS IJT UP TEMPO S SEI

Long intenaJs are sorkouls rhat contain intervals You should feel fast, strong, comfortable and :: Thi,
of 500m or more. This is to simulate the continuous control. You should not be struggling. This is a: usec
nature of a race. effort at 3 hr max race pace' Most people or-erc: ho.n
Aim: Simulate continuous nature of swimrning race. this type of training. It should only be slighr' -{rm
SPEED: EASY UNLESS faster than cruising Pace. SPE
OTHERWISE STATED Aim: Preparation for sPeed
STROKI, RATE: MED SPEED: MED
DIST/STROKI': MED RATE:
STROKI, MED STR
SUBTECTIVE PACE: EASY UNLESS
- DIST/STROKI: LONG DIS
OTHER\,\TSE STATED SUBJECTIVE PACE: EASY AEROBIC SLF
EFFORT
:j
:
HARD MUSCUIAR
iSubphase 2: load EFFORT COI
: PB PUII BUOYS .^tiubphase b: nlgn speeo
Get
thar
i P"n buoys to create extra resistance
: Aim: Easy resistance training ;AT ANAEROBIC THRESHOLD -\im
SPEED: LOW SPE
i This is max steady state pace or 20 min to -
: srRoKE RATE: Low :
race Dace. It
should be hard but not unbemai
DIST/STROKE: LONG l
Most people overdo this tJpe of trainin-g. ':
SUBJECTIVE PACE: EASY AEROBIC should be just below struggling.
:TR,
:
EFFORT :
Aim: Simulation of race pace or over-speed DIS,
HARD MUSCUI-AR : 5LB
EFFORT

214
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IHE COI'4PLETE GUIDE TO ENDURANCE TRAINING

Subphase 3: high load Subphase 6: high speed SPT

STF
B BUNGY TRAINING AT ANAXROBIC THRESHOLD
DIS
Attach a bungy cord around the hull of your kayak' This is max steady state Pace or 20 min to I hr
SUI
This creates a resistance. Develop more strength race pace. It should be hard but not unbearablel
HE,
endurance. Try keep your technique long and as Most people overdo this type of training. You
-d shouid be just below struggling.
much like your ideal racing stroke as possible. ST STA
Aim: Easy resistance training Aim: Increase AT or RP
Prac
SPEED: LOW SPEED HIGH
race
STROKE RATE: LOW STROKI, RATE: HIGH
Aim
DIST/STROKE: HIGH DIST/STROKE: HIGH SPE
SUBJECTIVE PACE: EASY AEROBIC SUBJECTIVE PACE: EASY AEROBIC
STR
EFFORT EFFORT
HARD MUSCULAR DiS
HARD MUSCUI-AR SUq
EFFORT EFFORT
ANAEROBIC HE.r
HEART RATE: NOT APPLICABLE HEART RATE
THRESHOLD
Tactics ar
Subphase 4: load/speed RP RACE PACE
Note: This may also be part of subphase '. c cot
A ACCELERATIONS depending on race duration. Race pace is de{ine: Get t
Move up to race Pace, hold till you start to puff, then as the effort level that you will use in the event. Ti-. coml
back off and cruise to recover details, as for AT. aim is to simuiate this effort leve1 for short penoc, A1m:
Aim: Simulate race Pace Part of the goal of this type of training is to becor:-: SPEI
SPEED MOVE accustomed to being able to reproduce the pace :
GRADUALLY UP feel so it is imperative that you reproduce the ef : STR(
TO RACE PACE exactly and do not overdo it. DIST
STROKNRAIE: HIGH Airn: Simulate race pace SL BJ
DIST/STROKE: HIGH SPEED: EXACT RACE
SUBJECTIVE PACE: RACE PACE PACE HE.{]
EFFORT STROKE RATE: EXACT RACE
HEART RATE UP TO ANAEROBIC PACE
THRESHOLD AND DIST/STROKE: EXACT RACE
,, wHr
THEN STOP PACE \\-hite
SUBJECTIVE PACE: DLACT RACE r hite
Subphase 5: low speed PACE ,\n;
UT UP TEMPO HEART RATE AT SPEE

You should feel fast, stuong, comfortable and in control' LESS THAN 60 MIN: ANAEROBIC STRO
THRESHOLD DIST
You should not be struggling. This is an effort at '3hr
HEART RATE AT SL BJ]
max race pace. Most people overdo this tl?e of traininS'
MORE THAN 60 MIN: UP TEMPO HE.\f
It should only be slightly faster than cnrising pace'
Aim: Preparation for sPeed
SPEED: MED Subphase 8: power
STROKERATE: MED PO POWER ON (kaYaks)
DIST/STROKI,: HIGH Power on is basicaliy rough water trainin-l i
SUBJECTIVE PACE: EASY AEROBIC paddlers tend io become conservative tn :
EFFORT water and spend more time doing support i'':l l
HARD MUSCULAR strokes. Power on training involves keepinl
'-

EFFORT in the water irrespective of the rough rral'-

HEART RATE: UP TEMPO balance. You may fall out a few times but '
get much better at rough water paddling loi:-
Aim: Improve power in water irrespective :
conditions

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THE COI4PLETE GUIDE TO ENDURANCE TMINING

SUBJECTIVE EFFORT: ME,DIUM

uuuPr rq
Aim: Strength/technique
SPEED: EASY HEART R{TE: NOT APPLICABLE UTI
(APPROX LSD) I
CADENCE: 50 70 rPm
GEARS: EASY TC TEMPO CLIMBS S

SUBJECTIVE EFFORT: LOWMEDIUM

A tempo climb is the same as a long climb r.ith
gE,tnt n-trE: NOT APPLICABLE tempo - imagine that you are training with a (

(APPROX UT) competitive friend to give you momentuml S

Aim: Improve long climbing abilitY

SC STANDING CLIMBS
SPEED: EASY
standing climb is also like a long climb except
s
A 50-70 rpm (
you do the entire climb standing up' CADENCE
GEARS: MEDIUM (
Aim: Develop ability to stand for long periods
SPEED: EASY SUBJECTIVE EFFORT: MEDIUM/HARD S

CADENCE 50-70 rpm HEART R.ATE: UP TEMPO I

GEARS: EASY FUT FLAT BIG GEAR UP TEMPO
SUBJECTIVE EFFORT: LOWMEDIUM This is the same as Flat big gear but now \ ' - Su bphar
HEART R.ATE: NOT APPLICABLE hare to increase lhe lemPo
Aim: Improve time-trial ability and strength -:
,{T t
(APPROX UT) I
the flat
HH HUGE HILLS
SPEED: MEDIUM/HIGH
a
As lor hills only bigger. You need to be in the moun a
CADENCE: 70-80 rpm
tains to work on increasing the number of vertical n
GEARS: MEDIUM/HARD
metres ascended
SPEED: EASY SUBJECTIVE EFFORT: MEDIUM/HARD
CADENCE: 50-70 rpm HEART R{TE: UP TEMPO
GEARS: EASY BGTT BIG GEAR TIME TRIAL L
SUBJECTIVE EFFORT: LOWMEDIUM
A big gear time trial involves riding at ben'-'- t:
UP.tRr R*CTE: NOT APPLICABLE ti5 and 80 rpn in a bigger gear than you r'' - )
(APPROX l,SD) normally use for a time trial. This is desigler' L

improve your strength specifically for:::

HBG HILLS BIG GEAR
trialling. Ideally, you start at a lower cadenc;
Climbing short hills of moderate gradient in a bigger R
gear than you would normaily use lt should requile
your first time trial and gradualiy mo\ e : \
200 700m, cadence up as you get closer to your peak r:':
a reasonable muscular effort' Tiavel 900/o

seated and 10(/o standing.

Aim: Improve time trial ability and slrengr:
the flat
Aim: Strength endurance
EASY SPEED: MEDIUM/HiC:]
SPEED:
40-60 rpm ON CADENCE 65-80 rpm
CADENCE
HILLS GEARS: HARD
1_3 COGS SUBJECTIVE EFFORT: ME,DIUM/H.\R.
GEARS:
HARDER THAN HEART RATE: UT OT AT AS
STATED
USUAL
SUBJECTIVE EFFORT: MEDIUM/HARD A ACCELERATION
Move up to an apprormate race pac€ c:'-:
HEART RATE: NOT APPLICABLE
(APPROX UT) and position with good technique Redu'-:
effort when you start to puff. Acceler'-.'
Subphase 4'. load/ sPeed increase reps rather than holding race p:::
FBG FLAT BIG GEAR longer or you will not get the benefitl
Practice race position and maintain technique! Select Aim: Power strength/acceleration
HIGH
a big gear (e.g. 53116) but do not push too hard' It SPEED:
shc,ulJ not feel hard until you have been going for CADENCE: 90105 rpm
GEARS: RACE PACE
at least 20 min.
Aim: Build strength on the flat and teach the mtrscles SUBJECTIVE EFFORT: HIGH
to push a big gear HEART RATE: UP TO
MEDIUM ANAEROBIC
SPEED:
50-70 rym THRESHOI-.
CADENCE:
GEARS: HARD

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THE COI.4PLETE GU DE TO ENDURANCE TRA N NG

Aim: Irnplove boimechanical 'leg speed' and Flunnihg,'ahd,' trekking'''.,. :':'::' :r' : STI
SU]
smooth pedal action.
EASY HE-
SPEED:
Subphase 1 : pnepanation He HII
CADENCE: 100-140 rpn-r
GEARS: EASY T TECHNIqUE Jog
SUBJECTIVE EFFORT: LOWMEDIUM Perlorm drills ru improre running technique ext€

HEART RATE: NOT APPLICABLE E EASY stri c

Easy jogging/cruising, holding form. Get feedback Ass

from coach or experienced runner or\
Tactics and extnas Aim: Establish base fitness/develop technique dort
B BUNCH RIDE SPEED: LOW befc
Ensure that your ride involves riding rvith a group. STRIDE RATE: MEDIUM glur
Ideallv this should be at a low tempo pace and vou STRIDE LENGTH LOW the
should srt in. This is not a bike race! SUBJECTIVE EFFORT: LOW hills
Aim: Improve ability to sit in a bunch effectively HEART RATE: LONG SLOW rou
SPEED: HIGH DISTANCE Ainr
CADENCE: 90 105 rpm SPE
GEARS: MEDIUM buopnase z: loao STR
SUBJECTIVE EFFORT: MEDIUM STR
HEART RATE UP TEMPO RH ROLLING CLIMBS
DIS'
PLUS SPRINTS Rolling hil1s are climbs that are moderate or le:,
SUB
than moderate in length.
P PACING
Aim: Easy climbing
Pacing is about setting up your strategic ability to get HE..1
SPEED: EASY
onto your race pace immediately and hold it through
STRIDE R{TE: MEDIUM
the race. Most people start too fast and come home Subphas
STRIDE LENGTH: LOW
too slow. Ideatly, do a warm up beforehand to estab
lish effort and rhythm. Then do the effort on an out
SUBJECTIVE EFFORT: LOW/MEDIUM FLS FLA'
HEART RATE: NOT APPLICABLE Run
and back course and try to get the same time for the
outward part as the inward part - even splitting.
H HILLS lengr
Easy jogging over 1ong, rolling hills Number :: begrr
Aim: Improve strategic ability to control pace
EASY UNLESS length of hills is important, not technique. No lc,:- buri
SPEED:
ascents and descents. cah g
OTHERWISE
STATED
Aim: Ersy climbing -\im:
CADENCE: 85-95 rpm SPEED: LOW SPEI
EASY UNLESS STRIDE RATE: MEDIUM STRI
GEARS:
OTHERWISE STRIDE LENGTH: LOW \TRI
STATED SUBJECTIVE EFFORT: LOWMEDIUM SLB.I
HEART RATE: NOT APPLICABLF HE\
SUBJECTIVE EFFORT: LOWMEDIUM
HEART RATE: LONG SLOW
,.
DISTANCE Subphase 3: high load -{cc
C COURSE HH HUGE HILLS
\t ,'. -.

Get used to the intlicacies of the course that you As for hills only bigger. You need to be in the m,
will compete on. tains to work on increasing the number of ver:
Aim: Get used to the course metres ascended.
SPEED: EASY UNLESS SPEED: EASY
OTHERWISE STRIDE R{TE: MEDIUM
STATED STRIDE LENGTH: LOW
CADENCE: MEDIUM SUBJECTIVE EFFORT: LOW/MEDIUNI
GEARS: MEDIUM HEART RATE: NOT APPLICABL:
SUBJECTIVE PACE: EASY UNLESS LC LONG CLIMB
OTHERWISE Cl:imbing the longest hills you can find
STATED Aim: Strength/technique
HEART RATE: LONG SLOW SPEED: MEDIUM
DISTANCE STRIDE RATE: MEDIUM

220
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THE COI4PLETE GUIDE TO ENDUMNCE TRAINING

than race pace, getting the muscles fully ready for i STRIDE LENGTH: LOW UNLESS Final
racing. Doing overspeed well above race pace is a I
OTHERWISE
waste of time. Do it at a speed just slightJy above STATED
race pace. :
SUBJECTIVE EFFORT LOw/MEDIUM
Aim: Improve biomechanica"l leg speed and smooth l HEART RATE: LSD UNLESS
pedal action OTHERWISE
SPEED: VERY HIGH :
STATED
STRIDE RATE: VERY HIGH LD LONG DESCENT
STRIDE LENGTH: VERY LONG ! Climbing the longest hills you can find (the longer
SUBJECTIVE :
the better!)
EFFORT: LOWMEDIUM : Aim: get used to the impact of long descents
SPEED: EASY
_,_-ti-*1r{_11*T:..-_._--ror3i-1,u9:tll_1-*-:=_-:_j STRIDE RATE:
r""ti"=="ni J;;t STRIDE LENGTH:
MED
MED
C COURSE SUBJECTIVE EFFORI: LOWMED
Get used to the intricacies of the course that you will HEART RATE: LONG SLOW
compete on. DISTANCE
Aim: Get used to course DEAD FLAT
SPEED: EASY UNLESS Run on dead flat terrain. It is important to train ir
OTHERWISE STATED all aspects of the race, even though flat running 5. Start c
STRIDE LENGTH: LOW UNLESS seems easy. This kind of running uses different
OTHERWISE STAIED muscles and these can get worn out if you do not - o,r"n
STRIDELENGTH: LOWUNLESS train them. Normally, it is best to adapt to this aspect ,:!Tii*ih:,c
OTHERWISE STATED of training after building up hill running strength. 6.T@.w
SUBJECTIVE PACE: EASY UNLESS Aim: Adaotion to flat terrarr an-o*e
OTHERWISE STATED SPEED: EASY
HEART RATE: LSD UNLESS STRIDE RACE: MED ,\,Yeeks.
OTHERWISE STAIED STRIDE LENGTH: LOWMED pec-plel
P PACING SUBJECTIVE EFFORT: LOWMED
Pacing is about setting up your strategic ability to get HEART RATE LONG SLOW
onto your race pace immediately and then hold it DISTANCE
correctly through the race. Most people start too fast OR OFF ROAI)
and come home too slow. Ideally, do a warm up Off road runrring is used to simulate the condition:
beforehand to establish effort and rhythm. Then do that will be encountered in a race or may sometime:
the effort on an out and back course and try to get be used to reduce impact on the body. If you are
the same time for the outward part as the inward part doing an off road event in this programme plere
- even splitting. simulate the conditions as much as possible.
Aim: Ability to control pace Aim: simulate off road terrain
SPEED: EASY UNLESS SPEED: LOW
OTHERWISE STRIDE RATE: MED
STATED STRIDE LENGTH: SHORT
STRIDE RATE: MEDIUM UNLESS SUBTECTIVE PACE: EASY
OTHERWISE HEART RATE: LONG SLOW
STATED DISTANCE

222
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TRIATHLON TRAINING
PRCGRAMMES
Triathlons are swimming,/cycling/running
events The distancesfor a standard triathlon
are 1.5 km/40 km/10 km; for sprint distance,
750 m/20 km/5 km. The Ironman is an extreme
endurance triathlon event, the first of which was
held in Hawaii. This is still the most highly
regarded but there are other Ironman Tiiathlon
competitions no held all over the world.
The key things to remember are:
1. Judge your pace. Pace judgement is critical
in the Ironman. In the 19BB Hawaii Ironman
the racing heart rates of many athletes were
monitored. It was found that the heart rates
of the elite competitors fluctuated by 10 bpm
or less for the entire journey. The heart rates
of lesser athletes, however, fluctuated a great
deal more. The key to optimal performance
is to maintain a steady pace (and HR)
throughout the race.
2. Know your fluid and energy requirements.
Devise a schedule and stick to it. Poor
drinking/eating practices can destroy six
months of excellent training no matter how
well prepared you are physically. This cannot
be emphasised enough - fluid and food must
be consumed at the right time. For instance,
when you come out of the water you will be
slightly dehydrated - swallowing sea water
doesn't count! Rectify this as soon as you get
on your bike.
3. Study the tide. Work out whether the tide is
coming in or going out and if this will influ-
ence the best starting position for the swim.
224
(particuli
disciplinr
nating th
and bala
rvill emp
lead to o
If you are in the wrong place you might ge:
pushed off course by the tide and find yo-.-
are swimming against it. This is extra wor'- Sport'
you don't need! Do your homework and us.
the tide to your advantage if possible.
4. Wind on the course. This has nothing to c Type (inte
with diet! In some events there is a tail u iil - tr.ver
for a significant stretch of the cycling sectio:
- -ersive
Less experienced athletes often don't knc' s.
this and they worry they have started too fa,' -_.^-.,^-
and consequently slow down. Then, u'h=
they turn around they are pushing back ir.,
the wind resulting in a less than optimal trr::.
When you are running with the wind, spoi--.
more often - there is less evaporation in th=, '
conditions and you tend to overheat mo:-
5. Urinating during competition. \AIhy do '.
never see top triathletes urinating? T1- -
about itl
th"! g__"=.s i n triathlon
Dnafting
Drafting is now used in the cycle stage ol
triathlons, making swimming and ru--
training more important. Learn how to dr -.
the swim; leam the skills and tactics ot
racing in a bunch, and learrr how to run lik.
Multiple coaches
For multiple discipline sports such as tri-,
having more than one coach can be ver',
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E{t-llEr
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t pu" 1 '0 | s)aaa jo Pua aql le uolr.{l€!{ luuds :slue^l a3!}f,ud Polsa88n(
fNINIVE-L NOIHIVIIL
IHE COMPLETE GUIDE TO ENDURANCE TRAINING

BF9BF_^_r| 91.14L l_i^L_l:ll_c NYAI-\

gF_ RONY N |

! nuN lvrr.ry

f arre 1vrr.r)

ffi '#,IL,.*o',

6. 900
z goo

; 700

I eoo {ffir€=
E = EASY

O 500 T
H:
= TECHNIQUI
HILLS
e 400 RH : ROLIING l
z ^^^ FBG = FLAT BIG
25w FUT = FLAI BIG

<
e
zoo RP = MCE PACI

F too
A
tC =
= ACCELEMT
LONG CUI
C = COURSE Of
0
f,
i = iei;Nrque
PB = PULL EUO\
RP = MCE PACF
CO = coNTlNU
A = ACCELERATI
Ll : LONG INTI
5 = SEIVLAKE Sv
c = COURSE oF

l4€, E = EASY
T = TECHNIQUE
H = HlLll
HE = Hllll EFFO
RH = ROLLING I
RP . MCE PACE
A = ACCELEMTII

20 60 70 80 60 90 44 120 80 34 c = COURSE oR

90 260 380 480 r30 580 t20 460 300 50

30 90 120 tr'n t?n t20 t40 t00 210 40

t000F/T | 000F/T r000FiT t000ti I tn00F/T | 000F/T 000FrT t000RP/l t000RP/l

4ORH 60H 80H t00H 6ORH | 20H 40F t50t 30F

60H/l c 80H/t c I OOH/LC ANR },] I toH/l c 6ORH ?f)FBG SOFBC

t0E t0E t0E r0F r0E t0E l0E l0E

\00F/s

40H 40H 40H 40RH 40H 40RH 40RH 4ORH 30E

30E 40RH 40RH 20E 50RH 20E 60f 20F 20E

t000uT | 500uT | 500Efl t000E/s 500E/ t000E/s 2000E/s t000EA 200E/s

20E

t0E

000E/s IOOOEA rs00EA t0n0F/s 200E/s 3000E/s 2000RP/:

40E SOFRG I r}r)FBG 10E I 2OFBG 20E I2ORH 60RH HALF

Iilllll ror t0E 4nFl 40H ?OF 40H t0E 40F 40F MAN

90RH | 20H/LC | 80H/LC 240H/LC TR! 300H/LC I2OKM I SOFBG I2OFBG

t0E r0E t0E l0E I 5KM t0E l0E

230
lEz
csl SNOltloNOl l\nlil S lO l$nol = l
01 dn Ntht-sozx9 -l SNOllvlsllflv = V
m/1v :lvd llvl = dl
SlllH tNlllOX = Nl
xr l3l^l00ux9 I Sllolll SlllH - lH
SlllH = H
cst !nolNHlll = 1
csl ,l.SVl = l
::.: :l NoE
SNOIIICNOf, l\rlll,.llS lO l$nol = l
l^il,4Sl)flMls=S
'l
cst t.t00sxi-l SlV tllNl gNOl =
01 dn sNollw:l:flv = v
cst snonNllNof = Ol
rni-LV z x l00s H00s N0002 llvd lSVt = dt
cst lon€ llnd = €i
c5l '.]00zxs-l lnolNHf:-L- r
cst ,\SV! = :
, , t{t^s
cst SNOIIIONOf lVlll"lls !O l$nOl = l
N[^r0txt-l S€l,lllf 5NO1 = l-
o1 dn NrN I'S0Z X 5t I SNOllvtlllllv =Y
m/-Lv lfvd lSVl = &
1n t,t00sx€-l Odl4l-Ldn X\49 918 -LVll = -Ln:
Nll^l 0l Xt L lvl9 tl8 ]fU = 9E=
Nlh0l x8 | SllHSNlllOl=lft
cn SlllH = -
csl lnoLNHSll = -
cst lsv: = :
$tE
UH sdlu
auu€J8oJd
slql 3ul!€]s alolaq ]aaa lsal alalduol € a^"q PlnoLls no^:slaaa lsa!
9 )eaa ul uoltll€l+
t laea ul uon"lnuls u"uuoJl-Jl€H ;Slua^l aflll€Jd PalseSSn(
 THE COIYPLETE GUIDE TO ENDURANCE TRAINING

sEMr-coMPETlTlVE HALF-IRONMAN (PRE IRONMAN)

I nux grNy

E erre grNi
ffi
* swtll
lvrN APPRox)

6
I 000
900 q
€ eoo _I l:-tG=
u 700
E = EASY

:l buu T = TECHNIQUE
H = Hllll
soo
Q
(, I HBG
FBG
= HIL|I
= FLAT BIG (
BIG

400
FUT = FLAT BIG (

fno
< 2oo
RP = RACE PACE
LC = LONG CUl,l
A = ACCELEMTIC
F loo
TII? = TIMETRIAI
c = COURSE OR
0
t*G=:
! = EASY

:i WEEKS I = TECHNIQUE
it 'B = ruLL BUOY
rj - MCE PACE
aO - CoNfiNLK
ii A = ACCELIRAIC

- = LONG INTER
: = COURSE OR

, fer'' : l= '
. = EASY
- = TTCHNIQUE
- = Hl[S
-r: - Hltll EfOi
= ROLING H.
:: = RACI PACE
! = AcCEtlMl-,c
: = aCURSI oR

232
€€z
.L
osr I
SNolllCNOl lvlll{ls rO lSUnOl = l
LVOldnl Nil,'il-Soz X 5l I SNollvlllll)V = V
:r
rnl NiN'XI I lfvd llw = dl J
SlllH sNlllO! = Ht
t^100sxt- | 8N00zx9- | SftOlll sllLH = lH t
I
SlllN = H ffil
I
3nolNHlll= L
asr I
osr l s+'
I 'r'SVl =
. r ..| , ::, :': : :,Nnu r
I
csl I
sNOlllcNof lvlll,{ls lO l$nol = l
arl l"t00lxt- | nVAllINl DNOI = ll
IVOldnl SNOI-LVtlllllV = V
SnOnN|-tNO) - ol
1V/1n z x t00s - t^1000I
H00s lfvd 3lvx = dt
csl N00IX9-l .{On€Ind - €d
cst lnolNHll-t = I
csl lSYl = :
.- :::r:::l-:::r: ,:..,,-Jfl/rAS
.,,,t ,l' i
csl sNOIllcNOl lvlll,'lls lO lsrnO) = f
m l.t)ii tOJ lvll13l.'l I= iiII
]V Ol dn N[^]t-soaxsl-l SNO]IVUllffv = V
N[,'t 0t xt-l 8l^l]f 9NO1 = ll
rv/m llVd lfVl = dl
1n NROI X9-I odl,,llldn tvl9 cl8 lvll = ml
NlN0l x6-l tvl9 9l€ lvll = 3€l
!Vl9 9l€ SlllH = D€H
I csr
os.l
sdlu
auuerSord
srLp SupJsls aJolaq lseJ alalduof t aA"Ll PlnoLls no :$laaM lsal
leaa
€ laaa ]o Pua aq1 1€ a:er altq 3uo1
t Pu€ / s)eaM
jo Pue aql le uollPlnuls uPuuoJl-jl€H :slua^f a)lD€f,d Palsa83ns
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 THE COIYPLETE GUIDE TO ENDUMNCE TMINING

PRE TRONMAN (BIKE EMPHASIS)

I nuN 1llrxy

f arre lxrNy

: swtv
E.I
1t,ttN APPRoR

!_
700

ooo
q
:- 500
U
fruo
G :oo
z
Z zoo
d
F too

t WEEKS
;:

ll BASE

l8 28 36 50 28 60 60 8 8

t50 r80 230 270 t60 340 400 60 60

85 t25 t45 t45 tnq lt5 40 40

DAY OFF
?NRH lORH fipH INFRN ?0R t-.1 4OFRC 40FRG lOFBG ?np H

l0E t0E 2ORH 20RH t0F 20RH ZORH t0E t0E

400FiT 600FiT 800F/T r000E/T 400EiT t000FiT t000FiT 400FiT 400Eft

t0H 4ORH 60H 80H IOORH 20H 60RH 30E 30E

3ORH 3ORH 40H 50H 40RH 60H/LC 60H/LC 30E 30E

5E 5E 5E 5E 5E JE 5E 5E 5E

DAY O F F

500uLl 800E/Lr t000E/Ll t500sLl | 000Ei L 2000gLl 2000u1 lK- I ONC

ioK-. BKE '

3ORH 3ORH 40H 40H 3ORH 40H 30H

90H | 20H/L( t50H/LC 9ORH ?40RH/l C

r.{n{r 5E 5E 5E 5E

234
s€z
SNOIIICNOI l\rlll,'lls tO l$nof = f,
s0€x0t-l SNOLtVXlllllV = V
NtNtxt-l :fvd llvu = dI
fillH 9Nlllot = Hu
l^t00zx9-l SftOlll SlllH = lH
SlllH = H
lnolNHJll = -L
tSVl = l
csl
on
SNOlIlcNof lVIlHls tO l$nof =
SlVAlllNl 9NOl =
l
l"l
<-
o-L dn SNOLIWI llf lV =V
0sl SnOnN[NO] = Ol
1n/IV lfvd llVI = dr
0st lon€ llnd = rd I
cn l0OlNHllI= I
0sl
SNolIlcNOf, lvllNS UO lslnof : )
s0€x0t-l SNO|.IVUlSflv = V
NlH0t xt-l €Nllf, gNOl = ll
Nil^l rxr-l lfvd lf,Vl = dl
Ntr^r 0t x6-l lVlC 9l€ $rll = 9€J
H00sxt-l lVlC 9l€ S1llH = 9€H
SlllH 9NlllOX = Hl
SlllH = H
lnOlNHflI= I
/SVl = l
rxouddY Nl
l^Jl/
(NrN) r)
(Nrx) Nr
ul€Jral,3)ll,
uo Jo asrnof aql uoilo PauJef aq Plnoqs uoll€lnuls uEuuoJl sql:asJnol
z loaa ul uollelnuls uEuuoJl:vlua^f a?lt3€Jd Palsa83ns
Sl n n ;":lOEd tN I N lwl NO-lHIVIU_L
THE COMPLFTE GUIDE TO ENDUMNCE TMINING

PRE IRONMAN RUN EMPHASIS) Suggested

LOUTSe: I I
terratn
Rest Weel

I nuN lNrr.ry training Pr

I arrr grNl
ffi swrr,r
: (MIN APPROX)

rF@
600

!_ soo
-u 400
E E = EASY
l T =TECHNJQUE
o 300 H = HILLS
RH = ROltlNG H
(, HBG = HILL5 BIG
z 2oo FBG = FLAT BIG (
z RP = McE PACE

5
F ,^^
ruu
LC = LONG CUI1
A =ACCELEMTI(
C = CoURSE oR

0
is€=E = EAsY
T -TECHNIQUE
Pg = PULL BUOY
RP = MCE PACE
co = CONTINUC
A = ACCELEMTIC
J= LONG INTER
C = COURSE OR
: *i*.i:.-::=::i.:.:
: = EASY
- = TICHNIQU€
- = HILLJ
-€ - HltlJ E+OR
:-r = Rot-uNG Hl
ra = MCt PAC!
I = ACCEIMT]O
40 60 70 80 20 50 24
: = COJRST oR !
t0 36 50

60 t40 t80 240 2t0 260 200 40 r20 60

ttt Iqn ltn qn

DAY O F F
I \noF/l t000F/l t000Fil IOOOF/T \OOFTT r000F/l

lnF 4nF 60F

t0E OE OE 40F 4ORH 40RH )0F 40RH 20E

t000F/T q00F/T t000FiT

gOFRG S()FRG 40FBG 40RH 40E
6ORH

?OF 10F 40t t0E t0E t0E t0E t0E l0F

30E 40E 6OFBG

t0E t0E t0E 60RH 6ORH 40RH 30E 4ORH 30E

DAY OFF
500E/T 800E/T | 000uT | 00087 t500uLl t500E/Ll 2000F/t 2000u1 200E

20E

3ORH 40H 60H CORH t00H t20H t50H t0E 30E 5E

?KM
60F 80F t00F 20E I50RH I SORH I2ORH 10-40Kt1 80F n0{M
?E 4E 2E t0E t0E 32-36KM t0E 20-25KI'

236
Ltz
SNOIIICNOI t!.llNls tO lslno) = l
NlHl-sozxsr-l SNOLwIIllflv = v
xt ltN00ax9-l lfvd llvl = d!
nllH SNlllOl = Hl
S-tlolll SlllH = lH
SlllH = H
lnolNHf,ll = -t
lSVl = l
sNollloNol lvlll^lls lO l$no3 = l
t^t00sxt- | S-lV UllNl 9NOl = n
s0€x0r-l SNOLtVlllllfv = v <_
snOnNlINOf = Of
z x l00s H00s lf,Vd llVl = Jl
t'1002 x 5 | lon€ Ind = sl
1n0lNHf,ll = 1 I
.l,SVl = l
sNorrcNof, r\.lll,'16 ro lslnoJ = l
N|HI-S0ZX5t-l SNOl.wtlllflV= V
Ntln0t xt-l €l^llll 9NOl = f,l
NINSXZ I lfvd lf,Vl = du
Ntil0t x6-l lvl9 9l€ -tyll = 5€J L
l^l00sx'- | lvlt 9l€ S'lllH = 9€H
SlllH 9NlllOl = Hl
i
SlllH = H
lnotNH3ll = l
lSVl = l
II
oil
(NrN
auuerSor4 Sututert (rurN
slqt Suqrels aloloq )aaa $aJ efalduo) ouo a^eq Plnoqs no :qaaMlset
ut€Jlal
alll, uo Jo asJnotr eql uo lno P€lJJEf aq Plnotls luola unJ 3uo1 aql;esrno3
'€ laaa u! unr 3uo1:slualf af,ltrtJd parsa38n5
S:r. r. ;':lOHd !NlNIVU-L NOIHIVIII
 THE COMPLETE GUIDETO ENDURANCETMINING

HALF-IRONMAN/IRONMAN DOUBLE BUILD UP

T RUN (MIN)

x BrKE (MrN)

tr SWIM
(MrN APPROX

| 600
z
tu l

|
400

200

l | 000
0 800
(,
z 600
z 400

F 200

19 18 17 t5 14 i t3 t2 il i l0 9
20 16
j weers
i BASE

,*.-R.F:i+.ij:.::l-r.t:',;.
E = EASY
T =TECHNLQUE
H = HILLS
RH = ROLLING HILLS
FBG = FLAT BIG GEAR
FUT = FLAT BIG GEAR UPTEI'1PO
LC = LONG CLll4B
A = ACCELEMTIONS
C - COURSE OR Slf4ltAR CONDITIONS

t-seel.-, ..-:::,:

T =TECHNIQUE
PB = PULL BUOY
RP = RACE PACE
cO = CONTINUOUS
A = ACCELERATIONS
Ll = LoNG lNTERvAts
SugSested Practice Events: Half-lronman Simulation in week l4 S = SEIVLAKE Swll"l
Triathlon or simulation in week 9,7 and 5 c = COURSE oR SIMILAR CONDITIONS

Course: The Half-lronman Simulation in week 5 and sunday training in week 2 :!.{Ai.i::.--i:-;..i..1:.:.

should be carried out on the course or on'like' terrain.

E = Er'.SY
T =TECHNIQUE
Rest Weeks: You should have a complere rest week before saning this programme H = HILL5
RH = ROLLING HILII

HE - HIL$ EFFoRTS
RP = McE PACE
A = ACCELEMTIONS
UT = UPTEf4Po
C = COURSE OR Sll4lLAR coNDITIONS

238
6tz
.:
L
-
::::T \
t-:
.l l:. lNlNl\/lI NOIHIVNI
THE COI4PLETE GUTDE TO ENDURANCE TRA NING

ADVANCED IRONMAN Course: A

week 3 sl
Race Pace

I nuN lmrr.ry

ffi erre lxrr.ry

[-l swm
(MrN APPROX)
-
I 400

a'1200 gIKE
1
L
U
rooo
E = EASY
T = TECHNIQUE
H = HILLS
RH = ROLLING F
I 800 HBG = IILTS BIG
FBG = FLAT BIG
FUT = FLAT Blc r
(, ouu RP = MCE PACE
Z LC = LONG CLll,
z 400 A = ACCELEMTI(
UT = UPTEI'IPO
d
F 200
C = COURSE OR

SWtli{
E = EASY
0 T = TECNNIQUE
PB = PULL BUOY
RP = MCE PACE
CO = CONTINU(
Ll = LONG INTEF
A = ACCELEMTI(
C = COURSE OR

RUN

0: .: - 9. t 4.. 5: .4 E
T
= EASY
= TECHNIQUE
t..-. ?+-+ : +-t ,
5f6I : -5{6r 5f6l -
H HILLS
*sitd Rl,itd: *rill HE = Hllll EFFOF
irilrt l uitt.: Recrei: : - Ri : Build Remvcr
RH = ROLLING H
RI {X, DITGE$IT roeus, RP = MCE PACE

t16 80 t00 14 A = ACCELEMTIC

30 60 70 90 r20 80
c= coURSE oR
180 s40 470 700 830 470 n?n An0 0n tq0

t00 240 340 290 320 170 320 370 170 t00

40H 40H 60H SORH 4ORH SORH 6ORH 4ORH 6ORH

40H 40H 40H/He 40H/He 4ORH 40H/He 40H/He 4ORH 3ORH

SOFBG 6ORH IOOFBC I20FBC 6ORH I20B/UT I 20B/UT 80B/UT 60RH

3ORH t0F lORH ]()R.H t0F 30F 30F 30F 30F

500F/T 000E/T t000E/T t000E/T 1000E/T r000E/T t000E/s t000us 3800E/S r000RP/\

20E IOORH I 2ORH I 5ORH ISORH t20F | 80F t0F 60F 10F
q00F/q

00RHit r S(]RH ,0RH/t ( | 50RH/t r 5rJRH t20RH/L( 6ORH 30E

20RH 20E 20RH 20RH 20E 2ORH 2ORH 20RH 20E

t000E/s r000us r500us 2000E4 t000us l000RP/s 2000RP/s 2000RP6 200A/s

20E

t0F

000F/s r000F/s 500Fis ?000Fis 3000F/s 2000E/s 3800E4 t00E/s

ffi 80H
sOFBG

60H/He
6ORH

5ORH
t20TT3(
60HiHe
I20FBG
60H/He
6ORH

6ORH
I 2OFBG

60H/He
l00RH/L(
60RH
ISOTTRO

t0E
2000E/s
IRON
MAN

t80RH/LC l40RH/L( ISOFBG ]00RH/L( r60RH/L( | 80TT80 160TT8n 60F

lffi{t t0E 9ORH t0E t0E I 2ORH OF

,)ORH
?OF

240
tvz
SNOILICNO) IVlll^llS tO lslnol = f
N[.,1t-s0z x 5t I sNOllVUllf,lv = v
Nil,tsx9-l llvd lf,V! = dr
SlllH
9Nlllot = Hl
x'-lrt^t00zx9 | Slrolll illH = 3H
SlllH = H
lnoiNHllr= I
ISV: = l
:: :i :: : :. ilft
cst sNolllCNOf, t\flll^1lS lO lstnol = f,
oldn sotx0l I SNOlIYdlllflv = V
0sl l,,l00s x t I slv lSlNl 9Nol = ll
csl snOnNlNOf = Ol
m z X 1005 H005 l^10002 llvd lfvl = d!
csl l,J00zxs-l ,r.On€ llOd = Ed
cst l0O NHfII= -l
csl lSVl = l
, .. -,:iilirAs
, ,,,:,.,, F
csl SNOlll0NOf lvllhlS lO lslnol = f,
1n Nll,J0l XZ- odl..il in = m
olin Ntxt-s0a x sl - SNollvtllll)v = V
Nil,,I 0t x t €Nlll 9NOl = ll
m Nil,isx9- llvd lf\.d = dl
m N[.,] 0t x9- OdNl-Ldn lvl9 5ls }.ll = inl
Nil.t 0t x6 UVl9 9l€ 1VU = 581
1^100! xt- lvlt 5l€ SlllH = 5sH
SlllH 9Nlllot = Hl
SlllH = H
lnoiNHflI= I
.LSVt = 3
., .:. : , ,iltlg
(xordd'
(NI
(Nrh
irels€j ou lnq'af,ed a)"J u€uuoJl :aled al€!
ur"JJol ,a)ll, uo ro esJnol aql uo lno PauJe) eq Plnoqs € )ooa
lo ,,ftpunS pu€ ,{EpJnlES PuP S laea }o ftPunS '9 )aaa u! Bututert 1;y:asrno]
]N NIVII NOIHIVII1
 THE COI'IPLETE GUIDE TO ENDURANCE TRAINING

ELITE IRONMAN Suggested

Course: Al
be carried
Work
f-l nuru,"rr'" weeks 9, 7
Dayr

F etrce,vr' Race Pace:

ffi swm
(MrN
-
6'2500
z
! zooo
:f r(nn :ffi=
E = EASY

9 T . TECHNIQUE
e
z
1000 H = HILLS
RH = ROLLING Ht
HBG = HILLS BIG I
FBG = FLAT B]G G
F FUT . FLAT BIG G
0 = MCE PACE
RP
LC = LONG CUI'IE
A = ACCELEMTIo
UT -
UPTEMPO
c = COURSE OR s

i€=',=.':
E = EASY
T - TECHNIQUE
Pg = PULL BUoy
RP = McE PACE
CO = CONTINUO(
U = LONG INTERV,
A = ACCELEMTIOI
C = COURSE oR I
r+.r=.,...
i = EASY
r = TECHNTQUE
{ = Hl[s
iE = HILII E.FORI
iH : ROLUNG HIU
:e = MCE PACE
I = AccEtlMTlON
: = COURSE OR 9l

z0fra: [m

x,ml

iLm

.!
]3:':E

242
tv7.
,' mlojt
. ::[!: :
-
SNOLIIoNOI lvlll^llS lO lslnof, = l
-
Nll,Jr-sozx5l-l sNOlIVUll3llv = V
Nll,'l 9x9-l SfYl lfvl = dl
slllH 9Nlllol = Hl
xt lfl^l00zx9 | S-NOll: SlllH =:H
nliH = H
0sl lnoiNHll-t = t
csl ,$Vl - l
. - -,,, : :. :.,:l:Xitil
csl SNolllcNof lvlll^lis lo lsf nOf, = l
o1 dn sotx0l l SNOI-lVtlllllv = V
cst l,J00s xt - SlvAIlINl 9NOl " ll
cst SnonNllNol = of
IN a x t00s H00s
- l,i000z lfvd lf,vI = dl
0sl h00zx9 | lon€ llnd = €d
cst lnolNHlll = I
csl lsv]'l
,: :,:, ,' :l ' : t{tlits
C]
0sl SNOIIICNOf r\fllNlS !O l$nof
=l
m NIilOI XZ I Odl^llldn = m
oldn Nil,'lt-soz x tl SNOllWlllfSv = V
NtN0lxt I €l^lll3 tNOl = ll :€
ln Nln5x9-l lfvd lfw = dl
1n NtN0l x9-l Odl^llidn l\89 tl€ lvll = lnl
NHOI X6 I tvl9 918 lVU = 9€i
l,'100s xt I lV!9 9ls SlllH = 9sH
SlllH SNlllOU - Ht
SlllH = H

E
cs-l lnolNHfll = I
cn LSVl = l
:t:.::i:-t.r : , -l: ..:lXlS
UH
.",s -t
- I J
af,€J u€uuoJl:a)€d 3l?l F!tl
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 THE COIYPLETE GUIDE IO ENDURANCE TRAINLNG

TIME-EFFICIENT IRCNMAI\
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244
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DUATHLCN TRAINING
PROGRAMMES
Duathlons are running/cycling events usually
comprising of a run, followed by a bike ride.
In most situations this is followed again by
another run. The distances are usually around
10 km/40 km/5 km or 5 km/20 km/3 km.
The key things to remember are:
1. Don't start too fast. It is always tempting to
launch into a 'sprint start' but most people
will find that they pay for this later in the
event when fatigue kicks in. Try to pace your-
self through the first run.
2. Stride Rate. Try to keep your stride rate
constant throughout the run. Most people
overstride going uphill and their stride rate
drops. A loss of stride rate breaks your rhythm
and makes your leg muscles tired. Imagine it
like running up a flight of stairs two steps at
a time!
3. Have a well-organised, practiced transition.
The morning of the race, walk the transition
area so you know exactly where you need
to go.
4. Controlling the bike. Duathlons take either
a time-trial or draftins format. In a time-trial
246
Sport
TyPe
(intensit
Power
lntensive
format, make sure that you pace yourself and Extensiv<
don't start to the bike section too fast. The Submaxr
adrenalin of the transition will still be surgin-{
through you! If you are in a drafting format
duathlon, try not to do too much work at the
front of your group and if you have to, trr Up-temp
to 'soft pedal' for a brief time. Remain nearer
the front of the bunch so there is less 'yo-)'o
effect' through the corners and on the hills.
which will tire your legs. Make sure you are
experienced at drafting in a group so that Long slor
you save energy and try to anticipate the ctstance
surging and braking. If you can smooth thi.
out a bit it will save your legs still further.
5. Starting the last run. Most people run the firs.
few kilometres too fast and 'explode' afte
that. Tiy to relax as you come into the trar-r'
sition area and start the run at a comfortabl=
and consistent pace. Think about building o:. Aclive
this pace after about 2 km. lecovery
6. Be aware of your hydration and nutritio:.
strategies. This is particularly important :-
Proportio
the longer events. The effect on how you fe..
and perform is significant.
1 Base -
I Speed
:nd subrr
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IHE COIYPLETE GUIDE TO ENDURANCETRAINING

SPRINT DISTANCE DUATHLON Q ry{2_q [Y4] [Y)

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248
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THE COIYPLETE GUIDE TO ENDURANCE TRAIN]NG

ADVANCED DUATHLCN ( IO
[Y/1 5Y{t KY) ffi
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MULTI-SPORT TRAINING
PRCGRAMMES
Adventure Racing usually involves multi-
member teams navigating and route finding
their way through multiple checkpoints in a
variety of ways. These more commonly include
mountain biking, kayaking, running/trekking
and various rock climbing skills like abseiling.
More unusual skills might include river rafting,
coasteering, canyoning, mountain climbing and
sailing to name a few. Most events are around
6 to 24 hours long but events can last up to 10
days. They have been made famous by iconic
events such as Southern Traverse, Raid Gauloises
and Ecochallenge. Expect to spend quite a bit
of money on equipment and gear but the events
are usually spectacular - expect amazing expe-
riences!
The key things to remember are:
1. Always know where you are on the map.
Map reading means you know where you are
at all times and can predict what vou will see
next. Most adventuie racers tend to read the
map occasionally as they go along, moving
as fast as they can, but you are far more likely
to get lost this way.
2. Look after your feet. Most events take a long
period of time to complete and the condi-
tions play havoc with your feet - climbs and
252
Spon
TyP"
(intensi
Power
lntensir
descents, trekking/running through mud and sprints
water. Make sure that your shoes are correct
Extensi
for the environment and that they have been sprints
well worn in. You should use ouick-drv socks
and read up on foot care befoie you go. The
socks should be quick dry and used manv
Subma>
times before and you know all there is to knol
about foot care. Foot problems are like a flat
tyre on a car - not too serious for the car but
it stops you going anlwhere in a hurry! Up-ten-
3. Tiain with all your gear regularly. Carrying a
pack and wearing all your gear is very differenr
from going for a quick run or mountain bike. Long si,
Make sure that you train with all your gear c rstanc€
so you get used to it and understand hou' r:
affects you (e.g. a chafing pack strap)
4. Get used to long climbs and descents. Thes.
are an element of most adventure races anc
if you are not used to them they will cause
Actrve
your legs to 'blow up'. Tecovef
5. Do not spend too much time at checkpoinr,
and change-overs. This time passes by ver' Proportir
easily so be strict and keep an eye on yolr: i Base -
watch! 2 Speed
6. Practice in all conditions. If you can, get use -. and subr
to the environmental conditions you thir",
you will face. Also, do team simulations :
practice working together and get all tL.
Iogistics sorted out.
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 THE COIYPLETE GUIDE TO ENDURANCE TP"AIN NG

I2-HCUR ADVENTURE RACE

| 400
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SPECIFICS I KAYAK
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THE COI.IPLETE GUIDE TO ENDUMNCE TRAINING

24-NOUR ADVENTURE RACE

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256
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 THE COMPLETE GUIDE TO ENDUMNCETRAINING

SWIMMING OPEN WATER RACE

10000

9000

8000

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fF :ooo

2000

| 000

t3 t2 ll I0 9 8 7 6 5432
WEEKS

BASE SPEED

2500 2500 4000 4500 2500 6000 6500 4000 8000 9000 5000 9000 6500 2250

DAY OFF
i00E+T | 500E+T OOOPB t000PB 500E | 000P 1000P s00E I t500RP SOORP t000E | 500RP | 500RP 000E+c

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t000Ell000Elrs00E 2000E t000E 2500E 3000E 2000E | 3500E+c 4000E 2000E t000uT+c1200ouT+c EVENI

Suggested Practice Events: Open Water Race Simulation in week 8, 5 and 3

Pool Swimming: All training sessions marked in bold should be in the pool. All
other sessions should be open water, if possible.
E = EASY
T =TECHNIQUE
PB = PULL BUOY I 5X200M
PD = PADDLES I 8X50f1
RP = MCE PACE t6xlf4tN&t 2x3f.1lN
CO = CONTINUoUS
A = ACCELEMTIONS I 15 x t0-25t'4
UT = UPTEMPO t-6x33f1
C = COURSE OR Sll4lLAR coNDftlONS

258
 to the
RCAD CYCLING TRAINING speedr,

PROGRAMMES Appr
m ilea
Long t
weeks'
Training notes for road with the bunch right up to the final 200-300
metres.
cycling Spor
Possible geaning in pne-season
Spinning, cadence and gear Base / 6 weeks) TyPu
selection in base tnaining 2 weeks: 42' 78+ (only). Thislimitslegfatigue,
(intensi
Many cyclists tend to start their build-up by helps prevent injury, increases fitness
pushing big gears at a slow cadence, for and improves pedalling technique. Power
example 65-80 rpm. This can cause stress on 2 weeks: 42' \6+ (only).
the knees and injuries may occur. It is more 2 weeks: Open gears but still use planned
lntensivr
beneficial to start in a very easy gear, such as cadence: 85-95 rpm for triathletes
42' lB, and maintain a high rpm. 85-95 rpm and 90-110 rpm for cyclists. sprints

is an optimal time trial cadence for triathletes; Base 2 and Speed

90-110 is good for cyclists and mountain bikers.
These cadences will help prevent injury, and
i.mprove fitness, pedalling fluidity and tech-
nique. Bigger gears will be used later in the
season when the body can tolerate the load.
Spinning is very important for a number of
reasons. It allows you to sprint quickly if
another cyclist tries to jn-p. In a big gear at
1ow rpm it is harder to respond quickly. At
high rpm, however, the response can be much
quicker and the acceleration needed to match
the jump can be achieved rapidly. Spinning in
a smaller gear means you can change to a
bigger gear as you build up speed following
the jump.
Spinning is also good for conserving strength.
Pushing big gears is much harder work than
pushing the equivalent loads at higher rpms. If
you push too high a gear, you may find that
towards the end of the race you have tired legs.
As a result you may fall behind on a hill or
lose the sprint despite being fit enough to stay
Open gears, maintain optimal cadence in all rides. Extensir
Note: In Base 2 and speed phases, limit easv
sprints
rides to smaller gears to aid recovery; all easv
rides 42 - 16+ only.
Submax
Cycle touns vs single-day
cycle naces
up-temF
The major training emphasis for tours is mileage,
If you are going to be racing 500 km in four
days, or 900 km in a week, you need to be Long slo
able to do this in training. Peak-mileage week. drstance
for tours are very different to those for single-
day races. For tours, the peak mileages are
much higher and they are maintained appror-
imatelv up until the last four weeks before tht Active
.u.". (So-" cyclists use another tour as a warni- necovery
up.) For single-day racing, peak mileages are
smaller and occur further away from race da' Proportir
(four to eight weeks) as more speedwork r,
required between base and peak. Too man'
1 Base -
2 Speed
single-day cyclists maintain mileage too clo.. intensi

264
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 THE COI.,IPLETE GUIDE TO ENDURANCE TRAINING

RECREATICNAL 4OKM RCAD RACE REC]

350

G 200
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Build Recowr B*ild Buitd Rmos Build- Buitd Recovel Buitd.: &ild ' Recover Brild Bujld Recoret

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DAY OFF
40H 40E 40H 40H+Hbs 40E 60H+Hbs 60Fbg 40E 60s 60s 40E 60sP+A | 60SP+A 40sP+A
AY O
40E 40E 40E 60H 40E 60H 70H+Hbs 40E 80H+Hbf 80H+Hbs 40E 70H+Hbsl60H+Hbe 40E+C

DAY OFF
40E+T 4Ut+ 4Ut+ 40E+ 40E 60A 604 40E 60A 60A 40E 60s 60s 40E+C

60E 60E 60E 75H 60E 75H 90H 60E+C 90Fbg+C 90Fbs 60E+C 90Fbs+( 75E+C EVENT

Suggested Practice Events:40km Cycle Road Race in weeks 8, 5 and 3 J Suggested P

Bunch Riding:Try to incorporate lots of bunch riding into yaur training Club Racing
I ltce events i
SIKE
E = EASY LSD Speedwork:
T = TECNN QUE LSD mal<e sure t
l=HLLS sity will nor
HBG = H LLS BIG GEAR -3X500M
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RP = MCE PACE l-2x5t4N AI
A = ACCELEMTIONS t-t0xlos
SP = SPRINT | 4X200M
C . COURSE OR S l'1lLAR CONDITIONS tsD

266
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THE COI1PLETE GUIDE TO ENDURANCE TRAINING

ADVANCED IOOKM RCAD RACE

800

700

7 aoo

s00
=
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7no
tr 200

100

Suggested Practice Events: Bunch race on Thursday of every week

For more information, please refer to the Detailed Training Programme Keys
on oo.214-222

268
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RECREATICNAL I6OKM RCAD RACE RE

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7'4 and 3
Etr
Suggested Practice Events: l60km Bike Race Simulation in weeks REPS HR

Bunch Riding:Try to do lots of bunch riding Bll(i: ,i i

", : i,, B: n:
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T = TECHNIQUE LSD
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RP = RACE PACE 2 X 5 l"1lN UT
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SP = SPRINT 4 X 200M
C = CoURSE oR Sll"l|LAR CONDITIONS LSD

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ADVANCED I6OKM ROAD RACE

900

800

z
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: soo

I soo

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z
400

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F 200

t00
0

Rest Weeks :You should have one complete rest week before starting this
ProSramme
For more information, please refer to the Detailed Training Programme Keys
on pp.214-222

272
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IHE COIYPLETE GUIDE TO ENDURANCE TRAINING

7-3 DAY CYCLE TOUR

800

700
z
600
a
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9
(, 400
z
z 300

F 200

t00

Suggested Practice Events: 100-l60km Road Race in week l0

Training races on Saturday of weeks 14,
13,11,6,4,3and2
RestWeeks: You should have 4 weeks of complete rest before
starting this training programme
KeyWeeks:Weeks 14, 12, 5, and 3 are shaded to emphasise that
these are your key training weeks
KeyWorkouts: Key workouts are represented by dark shading

274
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DISTANCE RUNNING
TRAINING PRCGRAMMES
Distance running covers races of varying
lengths. The most common are 5 km, 10 km,
Half Marathon and Marathon. The birth of
marathon running is ascribed to the Athenian/
Persian battle of Marathon in 490BC, the story
of which has become notoriously incorrect over
the years.
The key things to remember are:
at the pace you can finish at. Most
1. Start
people start faster than they can finish. The
key is to go for a negative or even split,
running the second half of the event at an
equal pace, or even quicker than the first.
2. Strength endurance is as crucial as distance
training. This means doing hill efforts as part
of your training.
3. The final third of the event is the hardest.
You will use the same effort to run the final
third as you need for the first two-thirds put
together. It is more important to visualise this
marker than to think about the halfwav ooint.
280
Sp
Tyt
(in
Po'
lnt
spr
4. Never run the advertised distance. An event
tru
is measured down the centre of the route. If
spr
you cut all the corners you will take some
distance off the run, saving you time and
energy. Sul
5. Learn about running technique. This includes
balance, foot strike and foot pick-up. Balance
involves distributing your upper body weight
equally on your pelvis. Your foot must strike up
the ground directly under your body so there
is no loss of momentum. If your foot strikes Lor
the ground in front of your body there is a drsl
momentary loss of power which will slow you
down at every step, like a brake. The differ-
ence per step is minimal, but in a marathon
where you will be making 42,000 steps you n!l
will notice the difference! rec
6. Stride Rate. Tiy to keep your stride rate even
throughout the event. This will mean short-
ening your stride on the uphill sections to
maintain rate.
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IOKM RUN At

300

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AY ()
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30E I 50H+He 60H+He | 40H+Hel 30E

DAY OF
lot I l(]t I lot I lut I Jor JUr 1Ut I JUt l5E loE I 405 455 I 30s 5E

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NE
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Suggested Practice Events:5km Run in weeks 8,5 and 3 2. Di

ct\
REPS HR
:: 3. f1|
RUN .
mt
E = EASY .SD
T =TECHNIQUE .sD
4. RL
H = HILU
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fin
UT = UPTEI4PO | 4X5t1tN JT
A = ACCELEMTIoNS I r0x30s JP TO AT
C = COURSE OR Sll'llLAR CONDITIONS .sD Re
S = HALF IYAMTNON MCE PACE JT
fi r:

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RECREATICNAL HALF MARATHCN SE

300

a' lqn
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Suggested Practice Events:5km Run in weeks 8 and 3

l0km Run in week 5
REPS
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I'!tt
ADVANCED HALF MARATHON Rer

PTC

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20E 30E 30E l0E 40E 40E D 30E 40E 30E DAY
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RECREATIONAL MARATHCN SI

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DAY OFF
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Suggested Practice Events: lOkm Run in weeks 8 and

2lkm Run in week 5
3 F
REPS HR
RgN.
E = EASY
.

LSD
1','
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H = HILLS
HE = HILLS EFFORTS 6 X 2001'4

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A = ACCELEMTIONS t0 x 30s
TT = Tll,lE TRIAI
C = COURSE OR Slf4lLAR CONDITIONS

288
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G
t too
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FS = FOOT STRIKE
LT = LEG TURNOVER

Please refer to the Detailed Training Programme Keys for more information F = RUNNING FLUID|TY/RELAXED
SH = RELAXED SIOULDERS
BR = RELAXED BREATH1NG

PO = PUSH OFF
AS = ARM SWING

PU = PICK UPS
UP = UP RIGHT

NUT = EVENT NUTRITION

EFf = EVEN EFFORT

CRS = RUNNING GOOD LINES

RHM = RHYTH|4

290
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IV lStC X Sdlt
l^tos x sdlx
V/N
V/N
sNLt^tot
x sdlt
V/N t^100s/00u x sdlt
IV OI IN slls0t x sdtr
m lStC X Sdil
lSlC X Sdll
V/N l"los x sdrr
ii:.:i V/N
V/N
V/N sNtN0l sdlr
V/N t^t00!/002
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in .LStC X
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V/N il0s
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 Usi
APPENDIX I: USEFUL CALCULATIONS
Ertf!
trrrE

e.g.

To calculate speed and or:

9y9t-9:9-9-:9:"p-9-9*L- timr

For m.inutes per kilometne Using m/sec e.g.

IminlkmJ
To
res
tra
Toral
durin
pen hour [kph] numl
puJse
if vor
rraini

To calculate IE^_
IJI tr^

Iri It
Using min/km 3(l iir
To calculate duration Dir ic
outs :

**, Tor
incl
Using kph
From
total
** traini
Using kph
'-'
-**

292
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eseeJcop /esearcul
(a:el eq] a1a1dr-uor o1 re8uol ozo abetuecJad atelnclec oI
17 >1oo1 no1)
%17- = 00 | - 00 |x url.tr f! + uruu $7- 3'a
efusreurp ow47o = 00 I - 00 I x (las ro ulLU) eLul] a8era.te ur{ gI : slno
,^--^q ^-"^,!
^>y'd+do-dJclu-F.^,
/-^- -{Jo.^ 9 ru)I 96 9
:slno>lro^A. roJ 9 ,,(q epr,rrq
I - \Jdi .fo uf uu) oleJ JoJ eultl lnOl =
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+ ru{ 0I + Iu{ 0z + Iu{ 0I + tul 9I + ru>l 0I
:elu€trslp ro; 'aldruexa rog
acuaJalllp
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slep ua,ras aq sle.nnle g.u slp 'daays pue aspd
(pta$ }o %€' q do1 eql ur euue: no1)
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aql lq ep41p uaql 'ur are nol >laam eql Suunp
lep qeea tuo{ alq€Ire.r, er{} Jo rlrea dn 1e1o;
Plo$ % = 001
x sro]rleduJo) Jo Jaqunu lplo] + eteJ ut 8ur:e1d
ooue pp /au4i 6utule.ri
'daa;s sJnoLl 'eslnd 6ut1se;
plelJ a6eluacJed alelnclec oI 'lq6tann e6elane alelnclec oI
(aseorrep) %b'6- = 001 - 001 x L!) 96 + w4 LB tu 0002 = 09 x )"slw gL', x urru l'3a
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e8elua:,red = OO | - gg I x (uulTurLiL) =
:Jeq]ll
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