Most athletes training for endurance events think about accumulating high volume. Believing in the "No Pain, No Gain" mentality, beating their bodies up for hours on end, day in day out.
But what if I told you that was an archaic endurance industry approach that is severely out of date. 20 years ago we thought the only way to improve our aerobic base was to complete long, slow distance training. Since then, there have been massive developments in Sport Science and our knowledge of endurance physiology.
The problem is, the industry hasn't caught up.
Most programmers and coaches are comfortable in their ways and either aren't prepared to keep up with the scientific progressions, or simply don't have the educational resources to learn the new methods... the lack of free OR paid resources for the every day endurance athlete and coach is appalling.
Once thought as the only way, performance science has now provided us with a new path. The train smart approach, incorporating our up to date understanding of human physiology, biomechanics and performance to completely re-think your approach to Endurance Training. Cutting out the junk kilometres and engaging in training sessions that are the best bang for your buck. The concept of minimal effective dose - Achieve the maximal training stimulus, adaptation, improvement from the minimal amount of investment. At the end of the day our body will adapt to training DURING recovery. Training aims to fatigue our body, whilst recovery allows for growth, repair and adaptation.
So what does this mean for you, the athlete?
LESS total training time per week and MORE recovery time to adapt and improve. LESS training time lost to overuse injuries, rehab and MORE time spent improving, getting stronger and keeping those joints, tendons and muscles healthy. LESS thinking "is this actually working?" and MORE being confident you can see yourself getting faster and more efficient.
You're probably reading this thinking, but how can this be? Let me show you how...
First things first, you need to realise enhancing your endurance performance ultimately comes down to three contributing factors:
1. Improve your VO2 max (the size of your aerobic engine).
2. Improve your functional threshold (the proportion of your engine you can actually use for a prolonged period).
3. Improve your economy (run, swim, bike, or row faster while using less energy).
Nutrition, heat load management, hydration, training history, injury history and genetics all play a part too. We carfeully consider all of these factors in our wholistic approach to performance. BUT to get fitter, and to be able to move faster for longer, it all starts with the 3 keys to performance. VO2max, Functional Threshold and Economy of movement.
Let's start with improving your VO2max. Did you know that, scientifically, there are two primary training zones in which you can maximise your VO2 max, and two which can elongate your functional threshold? I bet you've heard that you can't train with intensity at the beginning of the program because you need to "build a base" first...
What if I told you that you can in fact build a base/improve your VO2 max by training long and slow, but ALSO from completing shorter intervals at 95% VO2 max, with identical recovery? What if I told you that you can DOUBLE the stimulus by completing two types of training, rather than getting sub-optimal adaptation from just completing one style?
Are you willing to be left behind in the ways of the past? Or do you want to hold the wheel of the endurance machine that is an up-to-date scientific approach to enhancing performance?
We're taking a stand against the archaic endurance industry. We're providing an opportunity for change. We develop fully tailored individualised training package, supported by cutting edge Sport Science research, and use the best training methods available to give you maximum training benefit in minimum training time.
We completely eliminate the guesswork from your training by identifying your training zones from lab-based tests. We then identify your physiological strengths and weaknesses, and develop you the perfect program to give you the best chance at succeeding at your goals. We work around your time availability, training history, and injury history.
Improving economy is a simple process. Enhance your ability to produce a movement in the most efficient and effective way to minimise risk of injury, reduce energy wastage through unnecessary movements and unlock free speed in the water, on the bike or during the run. We breakdown your current movement competency and aim to improve your economy through strength & conditioning, technique analysis 1-on-1 sessions and introducing you to the power of regular mobility and self myofascial release (Foam Rolling etc.).
We take a wholistic approach to performance. Supporting you with the best tools to improve your Physiology (VO2max & Threshold) and your Biomechanics (Economy of movement). We've developed relationships with leading experts in the field to bring to you the best possible sources of information to make well informed, confident decisions to ensure your preparation is of the highest standard, treating every athlete like a PRO, regardless of your goals, motivations or previous racing history.
We've seen performance improvements of up to 17% in 3 months through actually training less, but with more focus, targeting the exact components applying a handbrake to the athletes performance.
Every second of training should count towards performance enhancement, otherwise what's the point of training at all?