These are race like efforts that drain your engine, leaving little left for the next day’s session. Short intervals at complete all-out max effort carry with them a high risk with very little reward. They will allow you to accumulate an appropriate amount of time to both build your cardiac output and train your muscles to resist fatigue. These intervals last from 10 to 20 minutes at an effort level of 7 - 8 on the Borg scale. Therefore, aerobic capacity workouts like longer duration intervals are key. Remember as well you are training as an endurance athlete. Like most things in life it depends, but early on in training, one high intensity session per sport per week is safe. This in turn builds more fatigue-resistant muscles. Factor 2: Incorporate interval trainingĪ dose-appropriate amount of interval training for new athletes allows you to accumulate time training at a higher intensity, thereby allowing your muscles to gradually adapt to using the oxygen rich blood that is being delivered to it. Here is where the next step comes in when building your engine. Training at an effort level around 7 - 8 would be considered hard and vigorous. Training long and easy will have your effort of perceived exertion around 3 - 5. The modified Borg scale of perceived exertion is a scale from 1 - 10, where 1 is very easy and 10 is the hardest maximum effort. “How easy or hard do I feel like I am going?” In other words, as you are training you are asking yourself this question: When starting out in a sport like triathlon it is best to begin with using your rating of perceived exertion. Metrics like power, heart rate, pace and perceived exertion. There are many different metrics to determine your intensity depending on which sport you are training for. This in turn allows you to train with more consistency meaning less time off needed to recover or, even worse, rehab an injury.Īn important question when it comes to safe, effective aerobic capacity workouts: How do I know I know I am going slow enough? Long distance training at an easy effort, where the distance is gradually increased over time, decreases your injury risk and is less fatigue inducing. Long distance training at an easy effort build’s your heart’s capacity to pump more oxygen rich blood to your working muscles. The best and safest way to build training volume is to do so at an easy effort. It would seem to go without saying that you need to train, but many athletes look for hacks and short-cuts without realizing that they need to put the work in first. Spend time swimming, cycling and running, logging hours of base-building aerobic capacity workouts. The best way to build your aerobic capacity is to simply train. There are three important factors critical to building the biggest aerobic engine possible and yielding optimal performance. Aerobic Capacity Workouts: 3 Factors Important to Engine Building You then also want your muscles to be well trained in order to be able to use the highest amount of oxygen rich blood they possibly can. You want to have a high aerobic capacity in order to be able to deliver the highest amount of oxygen rich blood as your heart is capable of doing. This is what determines success in endurance sports. The most successful athletes are able to work at a high percentage of their maximum aerobic capacity for a long period of time without slowing down. Your maximum aerobic capacity can be quantified as 100%. Your muscles then use this oxygen-rich blood to do the work required of them to power you forward through swimming, cycling, or running. This in scientific terms is your aerobic capacity (1). Your “engine” can be thought of as your heart and the heart’s ability to pump oxygen rich blood to your working muscles. To excel you need to be using this big engine at a high intensity and as long a time as possible without slowing down. The same can be said for all endurance sports: a big aerobic engine is foundational. Whether it be a sprint, olympic, half-Ironman distance, or full Ironman distance race, success in triathlon is centered around building this kind of big engine. One way to look at the topic is to think of aerobic capacity as an endurance athlete’s engine. Aerobic capacity and aerobic capacity workouts: What’s the deal and why are these terms so important for triathletes?
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