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The Difference Between Muscle Fatigue and Oxygen Debt
We all know the feeling. Every muscle is tense, every pore is dripping sweat, even your lungs feel like they are on fire, and then you hit the wall. No matter how hard you try to push them, your...
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Two Leading Benefits of High-Intensity Interval Training for Triathletes
Workouts involving maximal effort, such as those utilizing high-intensity interval training (HIIT), are highly effective for triathletes looking to improve endurance, speed, and cadence. One of the...
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3 Ways to Increase Your Lactate Threshold
While it was originally believed that maximal oxygen uptake (VO2max) was central to successful performance in endurance activities, it has been more recently discovered that lactate threshold (aka...
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HIIT: Integrating Anaerobic and Aerobic Systems for Peak Performance
In simplest terms, the difference between the aerobic and anaerobic systems is that the former uses oxygen while the latter does not. However, there are much deeper implications for endurance athletes....
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The Effect of Running Economy on Endurance Performance
While traditionally VO2max has been considered the determining factor in endurance running performance, recent studies have suggested that running economy is in fact the most important variable. Run...
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Debunking the Myth: The Real Correlation Between Lactic Acid and Muscle Fatigue
There are many long-held beliefs pertaining to the origin, cause, and effects of lactic acid. Challenging these assumptions, two recent studies from major research universities (Aarhus in Denmark and...
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Implementing the 80/20 Ratio to Maximize Endurance Performance
A recent study by Seiler and Tonnessen analyzing scores of top endurance athletes from numerous sports argues for a new distribution of workload supporting an 80:20 ratio in low to high-intensity...
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HIIT: How Much is Enough?
Many in the field of sports science are beginning to cite the numerous benefits of high-intensity interval training (HIIT) for competitive and recreational athletes alike. For example, high-intensity...
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Improving Athletic Performance with Polarized Training
The objective of any training, no matter the event, is to achieve the highest level of adaptation while experiencing minimal fatigue. Unlike untrained or moderately-trained exercisers who are often...
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The Importance of Anaerobic Power Training for Triathletes
Chiefly, the body uses the aerobic energy system for physical activities, sports or otherwise. This energy source uses oxygen that is carried by the respiratory and circulatory systems. The second,...
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The Impact of Training Volume on Endurance Performance
Together with training intensity distribution, training volume is the main determinant of an athlete’s endurance performance. The role of training volume differs widely depending on the type of...
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The Role of Oxygen in Aerobic and Anaerobic Metabolism
The body is dependent upon two processes to create energy at rest and during exercise, aerobic and anaerobic metabolism. Simplified, the aerobic metabolic system uses oxygen, while the anaerobic system...
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Measuring Training Intensity to Improve Athletic Performance
Training is one of the most important factors for those focused on improving athletic performance, increasing efficiency, and reducing the risk of injury. An appropriate training plan is essential for...
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The Importance of Strength Training for Triathletes
Triathletes who do not incorporate strength training into their workouts have more difficulty reaching their full performance potential. The majority of triathletes are still using traditional...
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Overtraining Syndrome: What It is, and How to Avoid It
Most athletes consider the need to work hard to be the most important factor in improving performance but, in fact, taking breaks in training is equally important. Physiological improvement only occurs...
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Endurance Performance Reality Check: Ready For An Ironman?
Knowing when you are ready to compete in your first Ironman competition is no easy decision. The typical Ironman event is 140.6 grueling miles long: 2.4 miles swimming, 112 miles bicycling and 26.2...
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How to Avoid Heavy Leg Syndrome
Most triathletes are familiar with the sensation of heaviness in the quads as they leave the bike race and start to run. This is known as Heavy Leg Syndrome, and it is the main reason why running in a...
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Measuring Training Intensity with TRIMP
The name TRIMP comes from TRaining IMPulse and is a calculation of training volume x training intensity. The method was first proposed in 1975 by Bannister et al. to be used for endurance training...
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5 Core Strength Training Exercises for Triathletes
Core training is one of the most important aspects of a triathlete’s strength-based workouts, as a weak core is detrimental to athletic performance. The “core” refers to the muscle groups in the body’s...
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Muscle Oxygen Measurement in High Altitude Training
Oxygen is the most important nutrient during exercise, both at sea level and during high altitude training. As elevations increase, the oxygen available to the body decreases; for example, at 8,250...
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