The Trimvirate: Part I
If you’re a NFL fan, you might remember back in the 1990s how the Dallas Cowboys dominated the league. The key to their success was what some in the media called, the “Triumvirate.” The triumvirate, or three individuals, who were key to their success were Troy Aikman, Michael Irvin, and Emmitt Smith.
Like the NFL, you might say that in your quest for progress in fitness is determined by another triumvirate: nutrition, training, and supplementation. And that’s what I provide here. The triumvirate!
If you’re a diehard fitness enthusiast, especially in the endurance events, testing yourself against other competitors is pretty easy. It’s who crosses the finish line first. It doesn’t matter how you look; there are no ‘judges’ who determine the outcome of the event. It’s athletic achievement in its purest form. When you win, there is no doubt.
So to achieve a PR (personal record), you need to have the proper tools. These include a great training program, great nutrition, and proper supplementation. This article will outline a bit of each. So buckle your chinstraps and get ready to achieve your own personal gold medal performance
Roadmap to Endurance
Introduction
So you want to improve your cardiovascular (i.e., “cardio”)
fitness? You’ve probably watched with awe and shock as thousands
upon thousands of serious runners, the not-so-serious runners (affectionately
known as “jolly joggers”), cyclists, triathletes, and assorted
other endurance-oriented fitness buffs go right by you while you scarf
down a bag of trans-fatty-acid laden chips and sugar-filled soda.
You’re probably thinking, there’s no way I can run a 10k, or even finish a duathlon (bike and run); and a triathlon, well that’s only for the most serious of athletes. Believe it or not, our capacity to improve endurance is probably much better than our capacity to improve strength. Just think about it, you can get a guy straight out of cardiac rehabilitation, put him on a proper exercise and eating plan, and have him finish a full-length marathon (26.2 miles). We’re not suggesting that running a marathon be your goal, but rather to show that our greatest limitations are the ones we impose on ourselves.
Gaining endurance is as much a matter of willpower as anything else. If you follow some basic guidelines regarding eating and exercise, then we have no doubt that you can improve your cardio fitness profoundly.
Step 1
What are your goals?
Is it to finish a 5k or 10k race? (5k is equal to 3.1 miles and 10k
is equal to 6.2 miles).
Is it to finish a marathon (26.2 miles)?
Is it to do the stairstepper at level 10 for 60 minutes straight?
Is it to compete in a duathlon or perhaps a triathlon?
In essence, your goal determines how you train. If your goal is to finish a certain distance, that’s much easier to train for then if your goal is to finish and have a faster time! I guess you might call the former “recreational endurance athletes” while the latter I’d refer to as “racers!”
Step 2
The Training Programs
Part I - Training to Enhance your 5k performance
Part II – Training to Enhance Fitness Endurance
Part I – Training to Enhance your 5k performance
The following program is geared towards the “racer.” For
those who are more “recreational,” adjusting the program
is fairly simple (you just eliminate the “speedwork” and
focus on covering the distance).
Your training program will consist of certain “cycles” or phases. Scientists use the term periodization to refer to this kind of cyclic training.
Also, the following training program will be geared towards a runner who is interested in “competing” in a 5k road race. The 5k distance is perhaps the most popular race distance for most runners.
These are the 4 phases:
Base Phase
This is the initial preparation phase; you basically start out with
a low intensity training program. Every distance program starts with
base mileage. Do not increase your mileage by more than 5-10% per week,
just to be safe.
Conditioning Phase
During the conditioning phase you are conditioning your body to perform
at a higher level. You will start adding workouts to your mileage running
one to two times a week.
Competition Phase
During the competition phase your mileage will decrease as you get closer
to your goal race and your workouts will become more intense. This is
where you start to do more “speedwork.”
Recovery Phase
Let’s say you’ve just run a 5k race and you recorded a PR
or personal record. It’s critical that you let your body recover
so that you can resume training safely and injury-free. It is vital
that you allow your body to recover from the intense training phases
in order to ensure longevity.
Speed Work
Types of Workouts (these are for “Racers”)
Downhill Running
Downhill running should be done on a very gradual decline. The idea
is to work on improving leg turnover. If you are breaking your stride
while running the downhill the hill is too steep.
Fartlek
Fartlek is Swedish for “speed play” and that’s exactly
what you do. You wan to cover 3 to 6 miles total incorporating surges
of various lengths and speeds into your workout over varied terrain.
Hill Repeats
Hill repeats are similar to interval training where you use the uphill
for the intense part of your workout and use the downhill (jog) for
recovery.
Intervals
Consists of running repeated distances of 200m (basically ½ lap
around a track) or more followed by a recovery interval. The length
of the run and the length of the recovery interval are determined by
the phase of training you are in at the time. Some examples of interval
workouts would be 10 times 400m with 90 seconds recovery or 3 times
1600m with 3minutes recovery.
Speed Endurance
Consists of running at race pace or faster for 200m to 1600m and taking
full recovery after each repeat. An example would be 3 times 600m with
8 to 10 minutes recovery.
Wind Sprints
Consists of running short intense sprints of 50m to 150m in length with
full recovery after the repeats. An example would be 3 X 3 X 50m with
3minutes recovery.
Tempo Running
Consists of running at a pace 10-30 seconds per mile slower than your
current 10K race pace for a distance of 2 to 4miles. Tempo runs can
be run for time or for a set number of miles.
Tempo Intervals
A variation of tempo running where you are running 400m to 2 mile repeats
with short recovery of 30seconds to 2minutes. The total distance run
in your tempo interval session should equal 2 to 4 miles.
*All of these workouts should be done after a 10 to 15 minute warm up and followed by a 10 to 15 minute cool down.
Sample Training for a 5k
The following program is geared towards an individual who currently
does some form of endurance exercise (and is not for the untrained).
We have used a set number of minutes in these examples but you can use
miles if you like. Also, the training cycle will prepare you for a road
race in 3 months or 12 weeks.
Base Phase (4 weeks)
During base phase you want to safely build up your mileage. Start with
running 5 days a week for 30 to 40 minutes at a time. Gradually increase
your mileage by adding one longer day of running start with a 50 to
60min run and try to increase that to 75 to 90minutes at the peak of
your mileage. It is a good idea to take at least one day off per week
to give your body recovery time.
Week 1
Monday 30-minute run
Tuesday 45-minute run
Wednesday 30-minute run
Thursday 45-minute run
Friday 40minute run
Saturday 60minute run
Sunday off
Week 2
Monday 40minute run
Tuesday 25minute run
Wednesday 45minute run
Thursday 45minute run
Friday 40minute run
Saturday 60minute run
Sunday off
Week 3
Monday 15minutes warm up 15minutes tempo 15minutes cool down
Tuesday 30-minute run
Wednesday 50-minute run
Thursday 20-minute
Friday 40-minute run
Saturday 65-minute run
Sunday off
Week 4
Monday 15 minutes warm up 2 X 10 minute tempo running with 1-minute
recovery and 15minute cool down
Tuesday 30-minute
Wednesday 45-minute
Thursday 30-minute run
Friday 45-minute run
Saturday 70-minute run
Sunday off
Conditioning Phase (4 weeks)
During conditioning phase you want to get your body ready to race. You
should maintain your mileage and add more workouts to your training
schedule.
Week 1
Monday 15 minutes warm up 3 x 1-mile repeats with 3 minutes recovery
15 minute cool down
Tuesday 30minute run
Wednesday 15 minute warm up 6 times 2-minute tempo runs with 30 seconds
to 1minute recovery jog 15 minute cool down
Thursday 30minute run
Friday 40-minute run
Saturday 70minute run
Sunday off
Week 2
Monday 15 minutes warm up 2 X 10 minute tempo running with 1-minute
recovery and 15 minute cool down
Tuesday 30 minute run
Wednesday 15 minute warm up 10 X hill repeats 15minute cool down
Thursday 30minute run
Friday 45-minute run
Saturday 75-minute run
Sunday off
Week 3
Monday 15 minute warm up, 6 x one-half mile repeats with a 1.5 minute
recovery, 15 minute cool-down
Tuesday 45 minute run
Wednesday 15minute warm up 2-mile tempo run 15 minute cool down
Thursday 30minute run
Friday 40minute run
Saturday 75minute run
Sunday off
Week 4
Monday 15minutes warm up, 10 quarter-mile repeats with a 200 meter jog
recovery, 15 minute cool down
Tuesday 45 minute run
Wednesday 15-minute warm up 3 times 5minute tempo runs with 1minute
recovery jog 15-minute cool down
Thursday 30minute run
Friday 40minute run
Saturday 75-minute run
Sunday off
Competition Phase
To peak or reach maximum performance at your goal race you should taper
(drop the mileage and increase the intensity). Begin your taper 3 weeks
out from the goal race. 3 weeks out you want to decrease volume to 75%
two weeks out 50% and the week of the goal race you should be at 25%
of your previous volume. So for example if you average 60miles a week
during the season you should drop down to 40miles three weeks out, 30
miles 2 weeks out and 15 miles the week of the goal race.
Week 1
Monday 15 minutes warm up 5 X1K with 2-3minutes recovery 15 minute cool
down
Tuesday 30minute run
Wednesday 15 minute warm up, 10 1-minute hill repeats with a recovery
jog down the hill, 15 minute cool down
Thursday Cross-train (30-45 minutes on a bike)
Friday 30 minute run
Saturday 20 minute run at near race pace
Sunday 70minute run
Week 2
Monday 15 minutes warm up 3 X 1600m 3minutes recovery 15 minute cool
down
Tuesday 30minute run in the morning and 45miute run in the afternoon
Wednesday 15 minute warm up 3minute 2minutes 1minute tempo runs times
2 with 1imute jog recovery 15 minute cool down
Thursday Cross-train (30 minute stairstepper)
Friday 30 minute run
Saturday 20 minutes of fartlek
Sunday 65 minute run
Week 3
Monday 15minute warm up 4 X ½ mile repeats with 2-minute recovery
and 6 X quarter-mile repeats with 60 seconds recovery, 15 minute cool
down
Tuesday 45minute run
Wednesday 15minute warm up 3 X 5minute tempo runs with 1minute jog recovery
15 minutes cool down
Thursday Cross-train (30 minute bike)
Friday 30 minute run
Saturday 20 minute run at 95% of race pace
Sunday off or easy running day
Week 4
Monday 15minutes warm up 3 X 1K with 2 minutes recovery, 15 minute cool
down
Tuesday 45minute run
Wednesday 15 minute warm up 15 X 1minute tempo runs with 1 minute recovery
jog, 15 minute cool down
Thursday 45-minute run
Friday - rest
Saturday - rest
Sunday – 5 k race!
In general, you may want be running anywhere from 20-50 miles per week. That is a large range but everyone is unique. And mileage is dependent on various factors such as body weight, training history, training goals, etc. You want to run the least amount of miles while getting the maximum benefit. As is the case with most things, more is NOT necessarily better.
Recovery Phase
Now that you’ve achieved your goal of running a personal record
for the 5k, now what? The next phase is perhaps the most enjoyable phase.
It’s the recovery phase; during this phase you will either do
nothing or do non-running type exercises. For a 5k race, the recovery
phase need not last more than a week; but for a very long distance such
as a marathon, the recovery phase is several weeks to months, depending
on how your body adapts.
Monday – the day after the race is complete rest. No exercise.
Tuesday – a non-running activity such as cycling, skating, stairclimbing,
etc. for no more than 20 minutes.
Wednesday – rest
Thursday – 20 minute easy elliptical traininer
Friday – 20 minute easy recumbent bicycle
Saturday – resume weight training, 30 minutes easy stairstepping.
Sunday rest
Afterwards, resume the training cycle again and go back to the base phase; however, this time you’ll be able to start out at a higher level (i.e., more mileage).
Why is Cross-training important?
Cross-training is an alternative type of exercise such as pool running,
biking, elliptical machine, or cross country skiing. Cross-training
is used for two reasons. The first reason to incorporate cross-training
is to add some variety and additional work to your training schedule
while minimizing the risk of injury. The second reason to use cross-training
is as a substitute for running when you are injured.
What About Weight/Strength Training?
It isn’t necessary to lift weights if your goal is to enhance
endurance. Nevertheless, there are many individuals who incorporate
weight training as part of their overall training scheme. If you decide
to lift, do not exceed more than two weight-training sessions per week.
Focus on multiple joint movements (of the upper body) and training the
“core” (abdominals, spinal erectors, etc. The idea is not
to put on mass but to stay toned. Because of the pounding your legs
take from running, it isn’t necessary to do lower body lifts.
Also, try to lift on days when you have an ‘easy’ run. The following program will suit most endurance enthusiasts well.
Perform 2-3 sets of 12-15 repetitions for the following lifts.
Wide-grip lat pulldown
Dumbbell bench press
Dumbell Shoulder press
Perform 50 repetitions for each of the following:
Abdominal crunches
Conventional sit-ups
Abdominal crunches with a twist (to hit the external and internal oblique
muscles)
Back extensions on Roman Chair
Part II – Training to Enhance Fitness
Endurance
Let’s say you want to be able to do the stairstepper at level
10 for 1 hour. Or perhaps, you want to do the recumbent bike at level
8 for 90 minutes? This is what we call ‘fitness endurance’
or you might affectionately refer to it as ‘cardio’ training.
We usually reserve the term for training that’s done in the gym.
Clearly, if you’re outside performing a 6 mile run, that’s
‘cardio’ training. However, you might say there’s
a difference in the mentality of someone who runs outside and trains
to run road races versus the fitness buff who trains indoors and uses
a variety of cardio equipment with no specific “performance”
goal (i.e., running or biking in a road race). However, one should always
train with a goal so as to constantly improve and to help you achieve
the physique you desire. This goal could be as simple as performing
aerobic exercise for a certain number of minutes at a given percentage
of your maximal heart rate. Hence, the term ‘fitness endurance’
to denote those individuals who like aerobically cross-training and
seek to improve endurance.
Similar to training for a road race, you’ll want to divide your training into cycles or phases.
Training Goal: Perform the Stair Stepper exercise for 90 minutes continuously at an intensity of 80% of maximal heart rate.
Formula for determining training intensity using heart rate
Maximal heart rate (HRmax) = 220 – age
Example: 20 year old individual
HRmax = 220 – 20 yr = 200 bpm (beats per minute)
A training heart rate = to 80% of HRmax is as follows:
200 x 0.80 = 160 bpm
To determine your heart rate, find pulse at the wrist (palm side, radial artery) or in the groove of your neck on the front (carotid artery) and count the number of pulses or beats in 15 seconds and multiply that value by 4. That’ll give you your heart rate during exercise.
Base Phase (4 weeks)
During base phase you want to safely build up the duration of exercise.
It is a good idea to take at least one day off per week to give your
body recovery time.
Week 1 and 2
Monday 20 minute stairstepper (easy intensity)
Tuesday 20 minute recumbent bike (easy intensity)
Wednesday off
Thursday 25 minute stairstepper (easy intensity)
Friday 25 minute recumbent bike (easy intensity)
Saturday off
Sunday 30 minute stairstepper (easy intensity)
Week 2 and 3
Monday 25 minute stairstepper (moderate intensity)
Tuesday 25 minute elliptical (easy intensity)
Wednesday 30 minute recumbent bike (moderate intensity)
Thursday 30 minute stairstepper (moderate intensity)
Friday off
Saturday 45 minute stairstepper (easy to moderate intensity)
Sunday off
Conditioning Phase (4 weeks)
During conditioning phase you’ll intersperse long duration exercise
with interval type training.
Weeks 5 and 6
Monday 30 minute stairstepper (moderate intensity)
Tuesday 45 minute stairstepper (intervals, easy-moderate-high intensities)
Wednesday 25 minute recumbent bike (moderate intensity)
Thursday 25 minute elliptical (moderate intensity)
Friday off
Saturday 60 minute stairstepper (moderate intensity)
Sunday off
Weeks 7 and 8
Monday 45 minute stairstepper (moderate-high intensity)
Tuesday 30 minute uphill walk 10% grade on treadmill
Wednesday 45 minute stairstepper (moderate intensity)
Thursday 30 recumbent bike
Friday off
Saturday 75 minute stairstepper (moderate intensity)
Sunday 20 minute elliptical (easy intensity)
Competition Phase
Weeks 9 and 10
Monday 20 minute stairstepper (easy intensity)
Tuesday 60 minute stairstepper (intervals, moderate to high intensity)
Wednesday 30 minute recumbent bike
Thursday 60 minute stairstepper (moderate intensity)
Friday 30 minute elliptical (easy intensity)
Saturday off
Sunday 80 minute stairstepper (moderate intensity)
Week 11
Monday 20 minute stairstepper (easy intensity)
Tuesday 45 minute stairstepper (very high intensity)
Wednesday 20 minute recumbent bike (easy intensity)
Thursday 60 minute stairstepper (moderate-high intensity)
Friday off
Saturday 90 minute stairstepper (easy-moderate intensity)
Sunday off
Week 12
Monday 75 minute stairstepper (easy intensity)
Tuesday 40 minute stairstepper (moderate-high intensity)
Wednesday 20 minute stairstepper (high intensity)
Thursday 60 minute stairstepper (easy-moderate-high intensity)
Friday rest
Saturday rest
Sunday 90 minutes stairstepper at 80% of HRmax!
Recovery Phase
Now that you’ve achieved your goal, now what? The next phase is
perhaps the most enjoyable phase. It’s the recovery phase; during
this phase you will do nothing at all or just very light exercise.
Monday – rest
Tuesday – rest
Wednesday – go for a leisurely 30 minute walk
Thursday – 20 minute elliptical (easy intensity)
Friday – go for a leisurely 30 minute walk
Saturday – rest
Sunday – 20 minutes stairstepping (easy intensity)
Afterwards, resume the training cycle again and go back to the base phase; however, this time you’ll be able to start out at a higher level.
Step 3 and 4 in the next issue!