How to Train for Your Endurance Adventures
By Adam Hodges, Ph.D.
When preparing for an endurance event there are a lot of questions. What kind of training stress should you apply? How do you balance training with recovery? What workouts should you do and when?
What you need is a method to take the guesswork out of training. This training guide provides you with a simple step-by-step method to help you prepare for your adventures. Learn how to create a training plan, measure and monitor your training intensity, and schedule your weekly training. Consult sections dedicated to functional strength training, recovery and nutrition, and key concepts from exercise science. Along the way, learn about the underlying approach to training found in my training plans.
As you begin, keep it simple. As you progress, keep in mind the basic progression of establishing and developing your base, building upon your base, and peaking for your target event. Most importantly, keep in mind that your athletic endeavors are but one piece of a larger whole that comprises your life.
The world of endurance sports is filled with many rewards. As you prepare for your events, take time to reflect on the process that gets you there—not merely the systematic training principles provided in this guide, but rather the quest of striving for a goal that challenges you physically and mentally.
For me as an athlete, the multisport lifestyle is about having fun outdoors, facing challenges, and learning more about myself in the process. I believe the challenges we engage in as athletes give us a glimpse of human potential, both on and off the race course. In this way, endurance sports act as a vehicle for discovery, personal development, and adventure. Multisport is a lifestyle. It’s not about a single race or particular accomplishment; it’s about the process that leads us there.
Train smart. Have fun. And above all, enjoy the journey.
TRAINING GUIDE CONTENTS
– Train with a Purpose
– The ABCs of Systematic Training
– The R&R of Training
– Begin with the End in Mind
2. Exercise Science Concepts
– Overreaching and Overtraining
– Energy Systems
– Aerobic Capacity
– Lactate Threshold
– Aerobic Threshold
– Muscle Fiber Types
3. Monitor Your Training Intensity
– What is Training Intensity?
– Key Indicators of Intensity
– Using Training Zones
– Training by Feel, or Perceived Exertion
– Training with Pace
– Training with Heart Rate
– Running with Power
4. Create Your Training Plan
– Prioritizing Your Events
– Overview of the Training Phases
– Choosing Your Periodization Schedule
– Filling in the Details of the Overall Plan
5. Create Your Weekly Workouts
– Creating Weekly Schedules
– Establishing and Developing Your Base
– Building Upon Your Base
– Peaking for Your Target Event
– Race Week and Race Day Warmup
6. Functional Strength
7. Recovery and Nutrition
About the Author