Endurance Essentials

Table of Contents

An Endurance Journey

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Mantras From Mentors

• Joe Friel, Coach of Coaches

• Scott Molina, The Terminator

• John Hellemans, A Champion Coaching Champions

• John Hellemans, Elites Can Recover While Moving

• Jonas Colting, You Gotta Do The Work

• Clas “The Baron” Bjorling, Quit Later

• Bjorn Andersson, The Swedish MonsterBear

• Jeff Shilt, MD - Being Exceptional At Sport & Career

• Ron Ottaway - SuperVet Pioneer

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How To Endurance

• Start Here: The Building Blocks of Lifelong Athleticism

• Week Structure: Building A Training Week

• Intensity: Allocating Intensity

• Athlete Types

  • Elite

  • Competitive

  • Recreational

• Base Training

  • Bottom-Up Endurance

  • Building Metabolic Fitness

  • Capacity, Volume and Their Implications

  • Durability is Speed You Can Use

• Measuring Gains

  • How To Tell If Your Plan Is Working

  • Video: Decoupling & Duration Curves

  • Video: How Your Zones Change As Fitness Improves

• Warm-Ups & Cool Down

  • Two-Stage

  • Quick Warm-Up

  • For Cold Water

  • For Ultras & Ironman

  • Advanced For Red Zone Running

• Advanced Topics

  • Concentration, Volumetric and Kinetics

  • A Swedish Approach to Excellence

  • Big Day Training

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Setting Zones

• Start Here: The Importance of Submax Benchmarking

• Defining Terms for Athlete Profiles

  • Zone 2

  • Five-Zone System

  • Eight-Zone System

  • Three-Zone System

• Video: Finding Aerobic Threshold

• Video: Intensity Domains, Zones and Anchors

• Video: Breath Markers

• Video: Targeted Endurance

• Video: Lactate Testing

• Video: Lactate Interpretation

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Approaching The Run

• Start Here: Video: Running Faster on the Same Fitness

• Frequency: How To Ramp Run Volume

• Duration: Building Your Long Run

• Your Basic Run Week, Includes Strides

• Building Run Profiles

  • Core Pace

  • Using VDOT Scores

  • The Reality Check Workout

• Tempo & Red Zone Training

  • The Six-Minute Test

  • Sustained Speed Training

  • Race Pace Training

• Density: Placing Run Workouts & Your Long Run

• Intensity, Pacing, Fade, Durability

  • Your First Track Session

  • Using The Progressive Run Test

• Endurance Running

  • Easy/Steady Pace

  • The Poker Pacing Run

• Video: A Return To Pain Free Running

• Video: Field Testing Your Run Zones

• Video: Advanced Run Form: Correcting Sway

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Approaching The Bike

• Training Endurance & Strength

• Avoiding Metabolic Grey Zones

• How To Target Your Bike Zones

• Setting Your Upper Power Zones

• Video: Field Testing Your Bike Zones

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Approaching The Swim

• Benchmarking Your Swim

• Video: Benchmarking Your Swim

• Swim Packages

  • Elite

  • 1:25-1:30 per 100m lane

  • 1:35-1:40 per 100m lane

  • 12 Swims for the 1:40 to 1:50 lane

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Body Performance & Nutrition

• Start Here: Dead Simple Nutrition

• Body Performance

  • Philosophy: Performance vs Appearance

  • Building A Life Structure

  • Creating Time & Energy

  • Getting To Race Weight - Lean Not Light

  • Recovery Cycles, Adapting, Tapering, Peaking

• Podcast: Effective Nutrition (28' segment at 1:39:09)

• Thread: How I Eat, with pics

• Thread: Training Nutrition

• Nutritional Vigilantes

• Losing Five to Ten

• Chronic Endurance

• Fasting

• Big Guys Losing Weight

• Damage Limitation Strategies

• Getting & Keeping Your Desired Body

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The Tired Athlete

• Start Here: The Tired Athlete by Dr. John Hellemans

  • Overreaching Vs Overtraining

  • The Role of the Autonomic Nervous System

  • Diagnostic Tests, Prevention & Monitoring

  • Using Heart Rate

  • Nutritional Aspects of Overtraining

  • Medical Aspects To Consider

  • Athletes At Risk

• Overtraining Syndrome & Adrenal Burnout

  • Conditions For Overtraining & Red Flags

  • Descent To Illness

  • Burnout, Recovery, Return To Health, Return To Competition

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Fatigue & Readiness

• Start Here: Dynamic Loading

• 5 Basic Metrics

• Warm Up Heart Rate & Feeling

• Training Heart Rate Assessment

• Swedish Active Readiness Test

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Mental Conditioning

• Deep Goals, 1000-Day Pacing & The Athlete's Role

• Widening The Gap Between Stimulus & Response

• How To Use Visualization

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Altitude with John Hellemans

• Introduction

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My Favorite Workouts

• My Swims

• My Bikes

• My Runs

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Human OS - Overcoming Ourselves

When, And What, To Race

Pacing, Compression, And Specific Fitness

Strength, And Mobility

Damage Limitation Strategies

Heat, Cold, And Altitude

Ergogenic Aids

Learning To Swim

Considerations For Smaller vs Larger Athletes

Developing Kids & Juniors

The Aging Athlete

Advice For Coaches

Technique, And Training Resources

Further Reading