Being an effective off road endurance athlete requires you to develop efficient technique whether it be MTB cornering and rock hopping or a fluid paddling stroke;endurance, strength and agility are not enough.

Skill acquisition is a mental and physical challenge that requires a good deal of mental and emotional knowledge and understanding as prerequisites to practice and improvement. Investing the time and effort into improving the control of the mental and emotional elements in your discipline(s) elevates task performance and builds a psychological foundation for confidence and well-being (Boyd & Zenong, 1999).

Of the vast array of methods employed to evolve the necessary mental skills for task performance, the two most important are cognitive and somatic. As is the case with building your VO2 max and your core strength, the mental skills required for technique improvement require you to be motivated, set time to one side to learn and practice techniques and the commitment and self knowledge needed for goal setting.

Why bother improving your technical skills? What exactly motivates you to take on such a challenge? Is it a case of the extrinsic rewards you are pursuing in the sport such as the podium and or peer recognition? Or is it the desire for self-improvement; the intrinsic motivators?

Different researchers Weinberg (1984), Martens (1987) and Rushall (1992) have come up with the same common thread of findings that athletes should catalyse performance improvements from intrinsic rather than extrinsic motivation to reach their goals. Why? Extrinsic rewards by definition require control over many external variables; control that can be at best problematic and at worst, elusive.
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It’s important to note that all of the test programmes and exercises cited in the preceding article did not involve sport specific movements. As such the link between endurance sports and resistance training is not clear cut. If we use a runner as an example with multiple joint actions and numerous muscle groups requires the various actions to work together to maintain control and balance where standard weight training only focus on a particular muscle group in a constant plane of motion. For example leg extensions will make ones quadriceps stronger however the strength gain is not specific to the way the quadriceps are activated while running and is not weight bearing. One could suggest this type of training is like coaching rugby players individually on their own position and without practicing together as a team expecting them to play in sync.

Resistance exercises aimed at improving running performance should not just attempt to increase general muscle strength; they should enhance specific activities of the nervous and muscular systems which promote faster, more coordinated movements (3).

While free weights are much more sport specific than machines integrated actions in medicine ball work, plyometric and kettlebell training can offer use for certain sports (8). It is also important that sport specific movements do not interfere with technique when the movements are similar but not identical (8) furthermore strength exercises of high force at low velocity do not provide benefits for sports requiring acceleration and vice-versa (8,2).

Plyometric Training

Plyometrics are any exercise that helps to develop the stretch shortening cycle of a muscle (4). They start with the stretching of a muscle, an amortisation phase (the period of time from the beginning of the lengthening phase to the beginning of the take-off phase) and then a muscle contraction phase (4). In this sense the faster the stretching phase, the faster the contraction phase. Such exercises can include jumping, bounding or throwing. During the early part of an athletes career the aforementioned exercises can be improved simply by increasing strength, however once maximal strength is reached one must increase their explosive strength or power to improve (4), hence the reason for plyometric training. One study in particular found that the greatest gains from plyometric training came from professional/elite athletes than amateur athletes (4). In this sense plyometric training should only typically be conducted after years of strength training, furthermore those highly trained athletes who failed to benefit from high resistance work should implement plyometric training.

 Kettlebell Training

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What is VO2max again?

The amount of oxygen(milliliters) you can use in one minute per kilo of body weight is the individuals VO2max or the highest rate of oxygen consumption attainable during maximal or exhaustive exercise(2). An athlete who is fit will have higher a VO2max than an untrained athlete at higher exercise intensities (3). As an athlete increases their exercise intensity their oxygen consumption increases until it reaches its maximum capacity. It is this point where VO2max is reached, however it is important to note that the exercise intensity can still increase however without further oxygen uptake (3). It is important to note that VO2max on its own is an inappropriate predictor of athletic performance (2,3) however it does provide a indication of athletic potential where lactate threshold will provide a better indication of athletic performance relative to the individuals ability (2).

Factors affecting VO2max

Genetic endowment contributes largely to ones VO2max due to the body’s ability to either utilize available oxygen or deliver oxygen to active tissues.

Utilization Theory

Maintains that VO2max is determined by the body’s ability to utilize the available oxygen. In effect, VO2max is limited by a lack of sufficient oxidative enzymes within the cell’s mitochondria (2).

Presentation Theory

Maintains that it’s the ability of the body’s cardio-vascular system to deliver oxygen to active tissues that is the key determinant, VO2max depends on increased blood volume, maximal cardiac output and better perfusion of blood into the muscles (2).

While both theories have their role in determining VO2max it is concluded that oxygen supply is the major influence in determining endurance performance as only weak relationships exist between oxidative enzymes and increase in VO2max (2).

Age

VO2max decreases with age, at an average rate of decline of 1% every year after age 25 and is typically attributed due to the effects of aging on the cardio-vascular system (2).

Intensive training during younger years does not offset this process, actually elite athletes have shown a more rapid decline (1.5% per year) once their careers are finished (2). This is not all doom and gloom, conversely master athletes show only minor loss (0.5-0.6% per year) while maintaining the same relative intensity of training (2).

Interval Length/Rate of Recovery and VO2max

vVO2max is the velocity at VO2max. When work intervals are conducted below vVO2max the total load on the cardio-vascular system can be directly related to the length of the work interval (1). On a study of work intervals over 30 seconds, 1 minute, 2 minutes, 3 minutes all carried out at moderately high but not high vVO2max intensities it was found that the shortest intervals produced sub maximal load on the circulatory and respiratory systems as well as low lactate levels (1). From this we must suggest intervals lower than vVO2max are more appropriate as the lactate production and elimination should be trained for longer endurance events and maximum speed at vVO2max is not as necessary as for a 5 kilometer runner.

In using the longer intervals VO2max will be attained in the first interval and subsequent recovery intervals will need less time to depress oxygen usage. Why? When moving at less than 90% vVO2max but above 90% of vVO2max it takes roughly two minutes.

From a practical point of view one should decrease work intervals during the session instead of increasing recovery interval as this will decrease average oxygen consumption rates and mean levels of lactate production effects which are counter productive in terms of VO2max and lactate threshold (1).

If VO2max or lactate threshold are unimportant and you only want to improve running economy the recovery to work ratio should be high(1) e.g. a 400m runner with little need for lactate threshold and aerobic capacity would have short work intervals and long recovery intervals to increase economy and speed.

Importance of vVO2max and Interval Progression

Long intervals can produce problems as they may display a false positive. Athletes with high vVO2 will be able to run quickly at VO2max, hence is fairly efficient making vVO2max a good indicator of performance (1). For example an athlete with excellent economy (running speed) may have a poor VO2max and is unable to reach high speeds at VO2max (1), a vital attribute for racing.

French researcher Veronique Billat has suggested the best way to convert interval training into performance increases is utilize vVO2max efforts in training to improve vVO2max, VO2max and lactate threshold and economy (1). While this training may cause lactate threshold to remain consistent the velocity at lactate threshold will increase due to improvements of vVO2max, furthermore training at vVO2max increases strength and power, strength boosts economy as when muscle fibers are stronger fewer are recruited to move at similar paces (1).

Ofcourse for the majority of athletes performing 3 minute intervals at vVO2max is not attainable from the get go; they need to build up to such an intensive session.

Billat suggests the use of 30 seconds at 100% vVO2max followed by 30 seconds at 50% of vVO2max. Interestingly even when the 30-30 is performed till exhaustion (when vVO2max cannot be sustained for 30 seconds) it is still less taxing than 5 x 3minutes at vVO2max (1). This 30-30 session can then progress to a 60-60 at which point one can begin training the classic 5 x 3 minutes at vVO2max.

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While it is common knowledge that your training demands must specifically adapt your body systems to the target event intensity and duration what is often forgotten is the benefit of the long slow run (paddle or bike for that matter) as a preparatory building block.

In running LSD (long slow distance) means running at a moderate pace, typically around 70% of your VO2 Max which roughly equates to about 80% of your maximum heart rate. Yes, this means your aerobic zone. There are specific systemic benefits to be had by taking your foot off the pedal and enjoying the view by training this way:

• improved cardiovascular and thermoregulatory function
• improved mitochondrial energy production
• increased oxidative capacity of skeletal muscle and
• increased utilization as fat for fuel

Another often overlooked benefit is the opportunity to allow your body to recover and adapt from the heavy hitting intervals,hill and temp work and race days. The mental holiday from intensity has an enormous positive boost; when was the last time you decided to go for a long run sans AA-type OCD fixations and relaxed and enjoyed the trail?
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Trained for 12 months, overcome injuries and illnesses fronted for the big race and fallen well short of your ambitions?

It feels anywhere from disappointing to devastating doesn’t it? Failure can be due to a poor judgment call whether it be a technique breakdown under pressure, poor choice of nutrition on the day or a tactical misread of pace; there are many nuances of implementing your race plan that may bring you undone. Failure may also simply be due to falling short, despite every preparation and every effort on race day; you simply do not get the time or place you had worked for; this hurts, yet this type of failure should scream to you that you are just a step away from succeeding.

Deciding what effect failure has on you is entirely in your hands. So, what do you do to bounce back?

Keeping a perspective

As corny and cliche as it may sound, the path you took to the start line is what should allow you to draw strength; it is the preparation, the application, the problem solving and persistence that you have acquired in getting ready to race that will have underpinned your physical and mental reserves you can now draw upon.

You have experienced a setback; not a failure, so get it through your head and repeat it in front of the mirror. You have been knocked back, not knocked down. Has anybody died as a result of you not landing a PB or a medal? Probably not; so keep it in perspective.

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Traditionally, late autumn through to early spring marks the rebuilding of aerobic and strength foundations in the periodised programs of most endurance athletes. It coincides with shorter days, poor weather, dangerous road and trail conditions and with it all, seasonal health concerns.

As in any periodised ( or recovery-based) training program the main aim is progressive adaptation and improvement but not unhealthy obsession. It is OK to miss the occassional session and to roll with the punches in terms of other commitments. It’s not only the traditional big mileage time it is also about addressing core strength and particularly any imbalances or injuries that need rehabilitation and conquering.

Athletes that embark on regular, disciplined base training throughout the winter establish a substantial aerobic foundation that will carry them through to early summer; it’s like  money in the bank.The gradual low-intensity, repetitive nature of base miles often (but not strictly ) done on soft winter trails strengthens ligaments and tendons in key joints, enabling the athlete to gain strength in these crucial locomotion areas and prevent iunjury onset ahead of spring time speed work.

Hill work and snowshoeing or dune running ( if accessible ) are important ingredients in a successful winter build-up and offer stimulating and challenging alternatives to the daily grind.

A common misjudgment is to tune your base mile phase to a metronome like beat of low intensity with way too much time spent in HR Zone 1; it is usually of more use to venture to the dizzying heights of Zone 2 low ranges during winter miles, This means, roughly you should be spending a good deal of your time exercising at between 60-75% of HRmax. In terms of progression over a typical 12- to 16-week base phase, training should gradually increment from the low end (i.e. 62 to 71 percent of lactate threshold (LT), or around 61 percent of max heart rate) of the aerobic energy system to the high end (i.e. 90 percent of LT and 80 percent of max heart rate). In the case of say, a running program, adding 5km-10km gradually to your weekly total before a stable mileage rest period then add to the progressive total over the ensuing three weeks.

You should include a fartlek session once a week whether you are running, riding or paddling adding to the faster sections of these kind of activity over a 3 week period; it breaks up the monotony and helps ready your body for speed work in spring.

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Breakfast – you need it.
By Alexandra Walton, FGS Nutritionist

You’ve heard it before, but breakfast is the most important meal of the day. Overnight your body has used up most of your energy so you need to get your body fired up again in the morning. Studies show that exercising on an empty stomach leads to faster onset of fatigue which may mean you finish your workout early, getting less benefit. A decent brekkie however will give you the fuel to power through a tough workout session as well as keeping you on top form for the whole day ahead.

It’s about REAL food to get you going. High fibre breakfast choices; including whole grains like oats, whole grain toast, fresh or dried fruit keep your body healthy through releasing energy slowly throughout the day meaning you are less likely to crave the crisps and chocolate at 4pm.

Here are some great gym energisers – perfect for breakfast or a pre-gym snack.
Start with about half a cup of porridge oats…

• Add a handful of fresh or dried fruit; full of instant energy, vitamins and antioxidants - an easy way to get one of your 5 a day.
•  Add skimmed milk and yoghurt for protein, it’ll also help keep hunger at bay.
• Finish off with nuts and seeds for healthy unsaturated fats and added energy boost.
• If you’re more of a toast person, make it wholegrain bread with seeds… add baked beans on top – for fibre and B vitamins top with jam, manuka honey, marmalade, marmite – minus the inch of butter underneath!or try cottage cheese and a piece of lean meat like ham even try a few slices of fruit toast or two hot cross buns topped with slices of banana, jam, marmalade or honey

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