- Morning, Trainiacs.
Your boy made a couple of mistakes over the weekend
and I am paying for it right now.
More on that just a little bit later.
The meat of today is about the difference
between endurance and strength endurance.
(upbeat music)
(hip hop music)
As expected, didn't have a whole lot in me there.
No, no, no, that was bad.
What happened over the weekend
is I did a long ride on Sunday.
Halfway through the long ride, 60 K into 120 K,
ran out of fluids.
I was planning on the town stop,
that I was halfway having some water, town store was closed,
so I'm still dry here two days later,
and then yesterday what was supposed to be
a recovery swim was much, much, much harder.
Recovery needs to be recovery
or you end up like I was today,
pretty flat, didn't do much on the sprints with the gang,
and instead of a 20 minute run, I did a 10 minute run.
Adjust, don't bail.
For starters.
If you get tired enough, you bail.
Let's get into the goods, shall we?
Trainiacs, this is gonna be just a regular,
old fashioned sit down.
So the difference between endurance and strength endurance
is huge and it has a lot of implications with...
Bonk your head Pete?
A lot of implications to how successful
you are in triathlon.
Traditional endurance is like your engine,
it's your heart and lungs, it's your central fitness.
It's your body's ability to perform an aerobic exercise
for a long period of time.
Strength endurance or muscular endurance is peripheral.
It's your arms and legs.
It's your body's ability to perform a specific task,
muscularly, many, many, many times in a row.
Traditionally, the old way of doing things,
I would associate more with just endurance training.
This is building up your engine.
Now, strength endurance is much more modern.
This is where a lot of the training methods
are starting to go and the reason for that
is that traditional endurance training
of just building your engine over and over and over,
mostly as building your VO2 max, has a very short top end.
It's really only about 15 to 20 percent higher
than a sedentary person can do
and it basically maxes out here,
and just constantly trying to build that engine,
you're not really going to be able
to turn a pony into a thoroughbred race horse.
But with strength and muscular endurance training,
the focus is more on building your top end speed,
your muscle's ability to fire really quickly,
good form, good technique, and delaying your body
from breaking down which tends to be the bigger issue
in endurance races, Half Iron Mans, Iron Mans,
full marathons, even Olympic distance triathlons,
triathlons that are longer than say an hour in distance,
these are the ones where you don't see people saying,
"Oh, I couldn't work hard at the end,
because my heart and lungs just wouldn't let me,
they couldn't pump any harder."
What people say is, "Oh, I was starting to fail
and getting a problem in my calf or my hip
or my back started getting sore."
These are muscular endurance problems,
and this is what will cause form breakdown
and what will cause you to slow down.
So let's talk first about the
differences in training methods.
Traditional endurance training is just going out,
doing long, steady kind of two, zone two,
zone three out of five, just that kind of hard,
but not really hard sort of effort,
just building your aerobic system.
Strength endurance training is more muscular.
It's heavy, heavy volume in the pool with many repetitions.
It's low gear work on the bike.
It's hill reps on the run.
It's form based running as opposed to
a lot tempo based running, and the thought is,
that working on your form and allowing it
to stay really good until longer in the race
will make you faster, because at that point in the race,
it's not about who can run twitchy fast,
it's about who can slow down the least.
Now, talking about the role that
strength itself plays in each category,
traditional endurance training coaches would say
that strength really doesn't play any sort of part,
because it's all about the engine, and strength,
if anything, it just builds bulk and it makes you slow,
whereas with strength endurance training,
there's a really big focus on strength
and your body's ability to maintain postural fitness,
stay upright, not collapse, not fail
towards the end of the race, so in the off season,
there might be a huge focus on heavy strength,
big strength, building your body's ability
to stay really strong and fire more neuromuscular patterns.
And then come race season, there's also a really big focus
on just postural fitness, staying nice and upright,
keeping all those side stabilizer muscles
really nice and healthy, making sure that you don't
have any points of failure during a race.
And the time required in training
for typical endurance training,
there have been some studies that show
to actually get the amount of benefit that you need
to become really fast in traditional endurance training,
you need to be doing literally 12 to 24 hours a day
of long, slow, steady work to build up your engine,
whereas in muscular and strength endurance training,
it's much more about quality over quantity.
It's about hitting those really high peaks in speed
and in strength and then about building
a nice, low aerobic base that's just enough
to keep you going throughout that race,
but keeping that technique really solid
throughout the entire time by being strong.
So a couple of things come from this.
Number one, at the end of this video,
I will show you a playlist to
all of our strength training videos,
which I think are really important in strength endurance,
if that's what you're into.
And number two, if this is sounding really good,
this is all gonna be part of our new coaching platform,
and there will be a link in the description below
to the Kickstarter where we are
basically just gaging interest in is this style of training
something that people are demanding,
because this is what it's gonna be based on.
I'm a quality over quantity kinda guy.
Now, we got some bike fixing to do.
Come on. (hip hop music)
- [Man] If I wheel this one back there?
- Oh, that's gonna cost a pretty penny.
So, the total tally is front hub something
on the road bike, loose chain, it's been like two years,
so it's stretched out, because I put down
so many frickin' watts on it.
Cut the seat post on the Ventum,
cut down the head tube on the Ventum,
and problems with the front derailer.
Just gotta get it lined up, but I can't do it.
Support your local bike shop, folks.
Good friends like James and Heather and Jeff and Rick,
and everyone there.
Alright, later Trainiacs.
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