Building Endurance

Being a triathlete requires endurance, stamina and speed. Sometimes I like to mix it up, which I seem to have been doing quite a bit lately. I'm either working on endurance or stamina and then when I feel like my endurance has increased I start to work on speed. Some of the many coaches out there may not recommend this, but its a bit of my off season, so I am not completely working on triathlon specific training but more overall body strength, and seem to be working on core often. It's hard not to work on core doing triathlon training, but working on it specifically can only increase all three components, endurance, stamina and speed.

I've also read about other athletes asking similar questions about how to train. So I did a bit of light reading from a few different sources and honestly there are more than a few views on how to increase endurance, build stamina and speed. So since many of us, I think anyway, are always looking for a leg up or secret recipe that works better than something else, I thought I would share some of the things I found.
Even if it's only for 30 seconds, for a short distance, say 100 yards, it's important to push yourself, faster, harder and a bit longer every time you swim/bike/run. To push yourself like this is the fastest way to build exercise endurance. If increasing the difficulty of your exercise in each workout is too much for your body to handle, then increase the energy 'push' over a week but on a regular basis.

Keep track of your heart rate and work on bringing it down, over time, while exerting the same amount of effort. Eventually your heart, as a muscle, will become more efficient as well and you'll be able to push harder, faster for a longer distance and your heart rate will remain in your aerobic zone. (See my previous post, 'Slowing down to go Faster, Eventually. Ref: Dr. Phil Maffetone). Incorporate cardio routines into your weekly workouts. I like to add in my 'Insanity' workouts as they definitely get my heart rate up but allow me to recover faster as well. They work on the explosive muscles to help with my run speed. There is an article I am going to add, click the photo to go to the link. It talks about a coach, his methods. He happens to be a bit of a genius in this area, I think anyway. It's really a great read. I like to think of him as the 'Mad Russian'.

Ok back to the topic. Cross-train, add in your 'Insanity' workout, or whatever your poison, P90X, 10 Minute Trainer, Yoga, whatever you like, mix it up. By doing these along with your standard triathlon training, you will build incredible exercise endurance. We are all creatures of habit to some extent, and doing the same thing keeps us in our comfort zone and keeps our muscles 'ready' for what we give it. When you mix it up and surprise your muscles with new workouts, you alleviate the comfort zone issue. These tips I think can also be great for you if you tend to get bored with the same ole' same ole'. You have to love fitness and working out, getting burned out does nothing for your triathlon goals. So mix it up more, especially if this is your off season. A chance to try something new without worrying about interrupting your race training regimen.

Get to the mountains! Come visit me in Colorado, we have lots of mountains. Granted running up a 14'er isn't for everyone or really possible unless your looking for a ton of pain. Muscles and lungs to boot. You'd definitely build endurance and strength but might be considered a little crazy too. Running on the flat land is easy, a bit boring, can get monotonous and will not get you ready for racing. Many race routes incorporate hills so you need to train on them to be ready. You burn more calorie's too when you run the incline so make sure you replace your fluids, get your good food in for recovery. You'll need it for the following days workout.

If you like soda, anything carbonated, you're going to want to ween yourself off that for good.  It's just empty calorie's for one, secondly it actually decreases your ability to breathe deeply. You will not build endurance if you don't get enough oxygen which promotes proper breathing.
Last but certainly not least, the stretch.  I was so much better at this when I was younger and I work to try to get back to that.  When I do stretch before and after my workouts my muscles thank me.  Keeping your hips, glutes, IT band, quads, to name a few, flexible and lubricated, internally, with proper stretching, will be the best thing you can do after your workouts.  And the more agility you have the easier it will be to build endurance.

So go on get out there, work hard.  It feels great when you finish working out, even if it's a not so great workout.  Sweat some every day, your body will thank you for it.  

My last little 'tip' for today is some inspiration.   I found this last part from a pro triathletes blog.  I love inspirational quotes and little positive affirmations.  I have them throughout my home.  I never get tired of them.  This one should be on a magnet or photo, but since I'm not going to do Photoshop for this one, I will add a photo and the quote below it, you'll get the idea hopefully.   

Caroline/Triathleta

Most rewarding aspect of Triathlon:     Half way through the marathon out in the Ironman you meet yourself. There is no hiding from or cheating yourself in this sport. You are stripped bear for all the world to see. It's at that terrible, painful moment you find out what you are made of. When everything hurts so much you want to quit..... you discover your soul. You are free. You are there because you choose to be. You are there because your desire over comes your fear. You dare to fail..... and sometimes do but you know that you will be back.....you like the person you meet.