Triathlon Training for ENDURANCE vs training for STRENGTH


– 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. If you aren’t yet subscribed, hit the subscribe button below. If you are subscribed,
just continue doing you.

13 Replies to “Triathlon Training for ENDURANCE vs training for STRENGTH”

  1. Hey man, I'm a 19yo kinda athletic 1,8m and 64kg guy.. However I dont really cycle much.. I was wondering if it would be possible for me to do 28km a day without any training.. (28km in two phases 14 in the morning and 14 in the afternoon)

  2. If your really sore after a leg workout, can u still do say something light like zone 2 training the following day or should you wait another day or two to train, what’s the protocol when time is a factor before an event?? Any help would b appreciated

  3. Hey, taren so my first race of the season is 1 month away and I am thinking if I still can do some strength work or no? I am asking you this because I know that strength work takes some time to recover

  4. Hi from France
    Taren, to put it in a nutshell, you intend yo make us, Trainiacs, go through tons of pain, sweat and DOMS. Or am I wrong?😊 Seriously you got it right within the timeframe of the video. I'd point to a solid bike fit and regular visits to a sport physio (I'll pop in at mine twice a year, he's also a triathlete that helps).

  5. That's exactly what is missing for me. I'm continuously hitting my plato back and forth again. As you mentioned maybe 15-20% better than myself on the couch. Without denying the weight loss and health benefits. But if I really want to push forward seriously, I know that I must integrate specific strength training. Thanks Taren cheers mate

  6. My friends do a lot of ultra trail events. Hill reps are a staple of their training, as well as strength training. But when I train with them I feel like I need 3 days to recover for a single session 🤕 I acknowledge strength endurance is important, but the amount of it that is reasonable is hard to pinpoint for me.

  7. This is totally unrelated to this video but before it played there was an ad for raspberries and I’ve never heard someone talk some passionately about raspberries. It was super intense, haha!

  8. Heard good things about isometric training for running on Joe Rogan podcast, i.e. being able to push off hard enough to travel farther with each step.

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