ENDURANCE TRAINING PRINCIPLES
EASY
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Approximately 80% of total weekly mileage should be easy
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HR: 60 - 70% of HR Reserve, Pace: Conversation, RPE: 3/10
HARD
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Approximately 20% of total weekly mileage should be hard
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HR: 80 - 100% of HR Reserve, Pace: Uncomfortable, RPE: 8/10
RECOVERY
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Priority given to obtaining 7 - 9 hours of high quality daily sleep
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Implement dynamic and static stretching, icing, and massage
STRENGTH
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Strength training should include 1 - 2 sessions per week
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Focus on compound movements with high weight and low reps
NUTRITION
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Emphasis on balanced diet with fats, carbohydrates, and proteins
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Utilize pre, intra, and post-activity electrolyte hydration and fuel
METHOD
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All training should use a specific method to gauge intensity
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Heart Rate (HR), Pace, or Rate of Perceived Exertion (RPE)