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Alpine Endurance Training

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1. Introduction

The R&R of Training

As athletes, we are intently focused on our training sessions—and for a good reason. If we want to swim fast or bike fast or run fast, we must swim, bike or run fast in our training. Whether we want to complete a short-course triathlon or ultra-marathon, we must build up to those distances through training sessions that increase the training load. To be successful at going farther and faster come race day, we must put in the work prior to race day. Hard work in training is a necessary component of improved fitness.

Yet hard work in and of itself is not enough to achieve improved fitness levels. Yes, hard work is necessary. But, hard work is not sufficient. Hard work must be accompanied by proper rest and recovery — the R and R of training. That is because the hard work you do during training sessions breaks down the body. It is only during the recovery phase after the training session when the body adapts to the training stress by rebuilding stronger than before. Training without adequate recovery means the body can have trouble gaining those sought after physiological adaptations, or training effects. In other words, adequate recovery is a crucial part of the overall training equation, as seen in figure 1-1. 

It is easy to forget about recovery. After all, resting is a passive endeavor compared to training. You don’t have to actively “do” resting like you do an interval workout. For many of us, rest seems antithetical to the hard-work mentality where pushing hard day-in and day-out is the overriding modus operandi. So it seems strange to conscientiously focus on rest and recovery. But hard work without proper recovery neglects a crucial element of the process.

Appropriate Training + Adequate Recovery = Fitness Gain

Figure 1-1. The training equation

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TRAINING GUIDE CONTENTS
Preface
1. Introduction
   – Train with a Purpose
   – The ABCs of Systematic Training
   – The R&R of Training
   – Begin with the End in Mind
2. Exercise Science Concepts
   – Stimulus-Response-Adaptation
   – Overload
   – Overreaching and Overtraining
   – Reversibility
   – Specificity
   – Energy Systems
   – Aerobic Capacity
   – Lactate Threshold
   – Aerobic Threshold 
   – Muscle Fiber Types
   – Periodization
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
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