There are many theories of how to best train for endurance sports. Some people prefer low intensity and greater volume, others prefer high intensity intervals and each has their own merits and arguments. What’s interesting about triathlon is the fact that we have 3 different endurance sports and people can take a completely different approach to each of them.
As an example, let’s consider someone who is training for an Ironman triathlon. Swimming 3.8k is by definition an aerobic endurance event, cycling 112 miles is an aerobic endurance event and running a marathon is also an aerobic endurance event. You then add the 3 things together on race day for what is, in its simplest form, a 10-17 hour aerobic endurance event.
Whilst the 3 disciplines can all be classed as ‘aerobic endurance’, there are some differences in physiology between them. There is more of an element of strength or ‘force production’ required for cycling and swimming, compared to running. If you want to go faster on a bike, you have to push the ‘big gears’ and to do that requires an element strength. The same can be said for swimming, you have to apply force to the water and drag your body forwards, against a great deal of resistance. Doing cycling intervals in a ‘big gear’ or using ‘hand paddles’ in the pool are pretty much the same thing. They increase resistance, slow down the movement and increase the stress on the muscles.
In essence, all 3 disciplines are primarily ‘aerobic endurance’ with an additional requirement for muscular force in swimming and cycling. If that’s the case, then training should be pretty similar for all of them (with a few tweaks to account for the muscular force in swim and bike). What’s interesting is how triathletes can often follow 3 completely different theories, when they approach each sport:
- Swimming is all technique, so drills are the most important thing!
- Cycling is all about 20 minute power output and higher intensity intervals, I prefer quality over quantity!
- Zone 1 running has done wonders for my running, I’ve got quicker since I slowed down and did more miles at a slower pace!
Above is an example of something I’ve heard many times, with regards to how athletes approach triathlon training. Only in the sport of triathlon would someone have 3 completely different approaches to 3 aerobic sports.
What on earth are you going on about…
I know, I feel like I’m waffling, let me try to explain a little better. The 80:20 principle is popular concept amongst endurance athletes, it simply means that no more than 20% of your training should be high intensity and the remaining 80% should be easy/steady aerobic work (in reality, for many athletes the intensity work probably accounts for much less than 20%, therefore 90:10 would be a better gauge). The concept of doing smaller amounts of work at a very high intensity and the rest at a low intensity, is often referred to as a ‘polarised approach’, as it’s either very easy or very hard, there’s no middle area.
If you as a coach or athlete think the 80:20 is the way forwards, then it should be applied across the board for all 3 disciplines. That means at least 80% of your swimming, cycling and running should be low intensity and no more than 20% should be high intensity. Either 80:20 works for endurance sports… or it doesn’t. If that’s the principle you follow, then you should see the pattern across training for all 3 triathlon disciplines.
1. 5-10% of you swim sets are focus on maximal 25m speed, the remainder is lower intensity aerobic volume.
2. 5-10% of your cycle sessions are based on maximal output, the remainder is lower intensity aerobic volume.
3. 5-10% of your run sessions are based on maximal speed (bit tricky this one due to injury risk) and the remainder is lower intensity aerobic volume.
NB: Whilst 80:20 is a common concept, it’s important to understand that the percentages change depending upon your time of year. It’s normal to be more polarised in winter and less polarised in summer. For example, in summer, you may include more ‘race paced efforts’.
That doesn’t suit me though…
The thing we also need to consider is that our decisions are often influenced by what personally suit us. So if you really hate doing high intensity running intervals, you may quickly become a fan of easy volume and swear it’s the best way forwards. If you hate long hours in the saddle, it’s easy to convince yourself that short duration and high intensity cycling workouts give you a better return. And if you hate swimming, it’s easy to buy into the theory that ‘swimming is all technique’ and choose to do 1500m worth of drills, then exit the pool.
In summary…
Swim, bike and run are ‘aerobic endurance’ sports and the training plan should therefore reflect this, with adequate volume at a low to moderate intensity. There should also be small amounts of specific ‘strength’ work to account for the elements of force production on the bike and in the water, the speed and efficiency element of running and the technical elements of all 3 sports. Whilst many people like to make it over-technical, this endurance training thing is actually quite simple.
Regards
The Endurance Coach
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