Top Endurance

Long workouts are the most specific workouts that athletes can do. These workouts are also the best preparation for races. Because long workouts take up the most time and energy, athletes will typically do only one to three long workouts per week. Triathletes should do one for each discipline. Runners should generally do one long run each week. Cyclists and mountain bike racers can do two long workouts each week, one that is a competitive group ride and one that is a long ride done entirely at aerobic intensity.

The key to effective long workouts is that they challenge athletes to (1) learn to go longer and (2) learn to move at the intensity they will use in their peak races. Simply training without specific goals is not a productive use of time for a competitive athlete. Athletes will get much more out of long workouts that challenge them to move at intensities similar to those used in their peak races. It is unrealistic to expect an athlete to perform long runs at 9 minutes per mile and then race a marathon at 7 minutes per mile. Consider long workouts that include portions at race intensity to be the perfect “tempo workouts” or “pace workouts” to use with athletes. These workouts challenge the athletes to train at an intensity similar to that required for a race.

Athletes should be well rested when they begin a long workout. Therefore, easier workouts or a rest day should be scheduled for the day before a long workout. Long workouts should be completed on a course and in conditions similar to those for the athlete’s race. These workouts serve as practice races, so they provide the perfect opportunity to practice with race equipment.

Consider a triathlete training for a half Ironman. Long swims are the perfect chance to practice swimming a distance similar to the race distance—and at race intensity—in a wetsuit. This allows the athlete to get comfortable with the wetsuit, work out any kinks that may exist in the fit of the wetsuit, try a few different wetsuits if necessary, and practice swimming in the wetsuit as he will in races. Bricks (bike-run combination workouts) are a good chance to try out a new cycling position and experiment with equipment in general. The best strategy is usually to test things out in shorter workouts first, then in long workouts.

The distance for long workouts should progress as the training year progresses. Table 5.1 presents a sample long-run progression for a half marathon runner. This table shows long workouts for the 11 weeks before the athlete’s taper phase for her peak race.

Each long run is composed of portions to be run at aerobic intensity and portions to be run at race intensity. In week 7 of the progression, for example, the runner would perform a 10-mile (16 km) run. The first 5 miles (8 km) are at aerobic intensity, and the last 5 miles are at race intensity. Athletes should always do the aerobic miles first and the race miles last. This is especially important for running. If an athlete performs the race miles first, fatigue may prevent the athlete from completing the workout or may cause a change in running form that could lead to injury. This concept is less of a consideration in non-weight-bearing activities such as cycling or swimming. The runs should increase in difficulty in two ways as they progress: (1) They get longer, and (2) they involve more miles being run at race intensity. Both factors increase gradually to allow the runner to adapt and get better at running longer distances at race intensity. In the example, weeks 4 and 8 are rest weeks, so the athlete does not perform any long runs. After week 11, the runner would have a taper phase of 2 to 3 weeks leading into her race.