Endurance training is exercising to increase stamina and endurance. Exercises for endurance tend to be aerobic, strengthening and elongating the muscles for preparation of extended periods of use.
Athletes train for endurance to compete in 5k and 10k races, half marathons, marathons, ultra marathons, triathlons, Ironman competitions, Century bike rides, mountain biking and so on.
Although the bulk of training should be done to build aerobic strength, base intervals (short-term intervals of sprinting) are a good idea to increase the intensity an athlete can work out at. The amount, length and intensity of intervals would be dependent on event. Typically though they are undertaken 12 weeks prior to a race, and are continued up to a race getting more intense the closer to the race it gets.
How to Survive Endurance Training
- Endurance athletes should get at least 8 hours sleep per night to allow their bodies to recover from long training sessions.
- Endurance athletes should consume a balanced diet which consist of good quality meats, fish, vegetables, fruits, nuts and seeds as well as healthy oils to ensure sufficient carbohydrates, protein, fat vitamins and minerals which are essential to support adaptations to training.
- Extra carbohydrates may also be required but should be consumed around exercise sessions.
- As a general guide Endurance athletes should consume 500ml of an energy drink with electrolytes per hour of exercise, this can change depending on conditions and athe athlete's requirements.
- Core strength is essential to provide a strong foundation for legs and arms to work from.
- Flexibility work on the main muscles used during exercise should be prioritised as they frequently incur repetitive stress which can fatigue and tighten muscles.
- Endurance athletes typically do high volumes of training so rest/easy weeks should be factored in to keep the mind and body fresh.