![]() Muscular Endurance: An Antidote To Slowing Down Incorporating these efforts once a week for each sport you perform is an appropriate way to begin developing muscular endurance.įor example, if you are a triathlete, then performing a muscular endurance workout one time per week for the swim, bike, and run is an appropriate beginning dose.Īs your body becomes more adapted (and depending on your race expectations) you may even add these types of sessions twice a week into your routine. The efforts therefore become more “race-like.” Multiple Muscular Endurance Workouts A Week Longer duration intervals that last from 10 to 20 minutes at an effort level of 7 to 8 on a Borg scale of 1-10 (where 1 is the easiest effort and 10 is the hardest effort) will allow you to accumulate an appropriate amount of time to develop muscular endurance and train your muscles to resist fatigue.īe sure to incorporate short recoveries between these intervals to get the most out of them.Īs you progress in the sport these efforts may increase to longer steady state intervals of 20 to 40 minutes with continued short recoveries. Here is where interval training begins to come into focus. What Muscular Endurance Workouts Look Like This is a focus on aerobic capacity, the “big engine.”įollowing this phase, you then shift your focus to incorporate workouts that prioritize developing your muscular endurance. Your first mission is to accumulate a number of weeks of training at a high volume using longer-distanced, slower-paced workouts. So where do you begin? Shifting Focus from Volume to Muscular Endurance Therefore, in a well-periodized program you will adjust your focus as needed. This translates into your highest sustainable pace. In fact, combining all aspects of training abilities appropriately will give you the best chance of reaching your highest sustainable intensity output your body will allow. You are never developing one ability in a silo at the complete expense of another. There is an overlap and a continuum as you train. ![]() ![]() That is not to say that while you are developing your aerobic capacity you are doing nothing to train your muscular endurance. Muscular Endurance Training: The Pathwayįocusing on muscular endurance-type workouts should only be developed after you have developed your aerobic capacity. This in turn allows you to sustain the fastest pace you can tolerate over your chosen distance of racing.Īs opposed to developing aerobic capacity or a “big engine” (which can be developed through cross training and occurs relatively quickly), developing and increasing muscular endurance is very sport-specific.įor example, rowing will not help to develop your muscular endurance to perform well when running a half-marathon and vice versa.Īlso, muscular endurance is developed in each sport over time. In fact, by accomplishing this you decrease lactate production (1) at all exercise intensities. Developing Muscular Endurance & Racing Faster, LongerĪs you develop a high level of muscular endurance you train your muscles to resist fatigue and to elevate your lactate threshold. Here is where developing muscular endurance comes into play. If this blood is delivered to poorly trained muscles, performance will be low despite having a high aerobic capacity or “big engine”. ![]() Long distance training at an easy effort builds your heart’s capacity to pump more oxygen-rich blood to your working muscles. Your central system supplies the oxygen-rich blood your peripheral system needs in order to do the work you are demanding of it. You should view your heart and lungs as your body's central system and your muscles as your body's peripheral system. This is the pace and intensity where you need your muscles at peak resistance to fatigue. A moderately fast speed is the pace and intensity where most athletes race endurance events like a triathlon. ![]() This is not a slow easy pace, but it is also not an all-out max effort. It is another to perform for a moderately long time at a moderately high pace or intensity. Here’s the thing: It is one thing to be able to perform for a long period of time at a slow pace or intensity. What is muscular endurance and why is it important for triathletes to develop muscular endurance? ![]()
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