What advice can you provide when training for endurance competitions?
Question by Dave Scott, Accelerade Athlete: What advice can you provide when training for endurance competitions?
Many people think of training as just focusing on swimming, biking and running workouts, allocating enough time for each. On one hand, I completely agree that training for all three is critical to success, but I have always been a proponent of the smaller things that often go overlooked such as stretching, mental focus, strength training and proper nutrition. When you combine all of the above, you create a recipe for success to be highly competitive in endurance competitions.
Best answer:
Answer by carlos
Keep a positive outlook
grabs some friends to help you train
have fun
and when race day comes
don’t stop
keep on chuggin along
you’ll get there
Know better? Leave your own answer in the comments!
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about 1 year ago
Accelerade tastes like garbage.
Even if it had steroids, I doubt Barry Bonds would drink that stuff.
Powerade, Gatorade, all day baby!
about 1 year ago
Put the pizza down and no one will get hurt. Run Forest run! Hum….also work outs with your partner will also help lose calories, with all of that “exercise”…he hehe he.
about 1 year ago
I’m not completely experienced in highly competetive or endurance competitions, but I use to run. Don’t get stuck in a rut and do the same activites for training. Rollerblading is great for the glutes and it elevates your heart rate easily. Hiking is great too– mountain hiking preferably, if there is one around you. The elevation forces your lungs to work harder since there is less oxygen at the high elevation. I also realized that caffeine intake was a bad idea for me. I was energized in the morning, but over a few hours, I would get tired. That’s because the caffeine elevated my heart rate, then when it slowed to normal, it made me feel more tired.
about 1 year ago
Drink 1 gallon of water daily
about 1 year ago
Set goals. Expect success, not failure.
If you don’t reach your goals, set new ones. Keep that cycle going, and you will succeed.
about 1 year ago
Just do it!
about 1 year ago
Make sure you always have at least one person, someone close to you, to help motivate you so you don’t begin to doubt yourself and lose focus. They help keep that mental toughness alive in you.
Physically, I say make sure you get plenty of sleep. A full night’s sleep can work wonders for the recooperation of the body and mind. Try and dedicate at least a full 8 hours to sleep. Don’t over sleep, because you may be doing your body more harm than good. So 8-10 hours is good enough.
about 1 year ago
A few things are: make sure you start eating healthy a few days before the competition. And eat a lot of grain like just plain spaghetti because it provides carbs for your energy.
about 1 year ago
I have completed 3 marathons and 2 half-Ironmans at the age of 41-42. Before embarking on training for these, I was about 75lbs overweight and waaay out of shape. I started gradually; jogging maybe 1/2 mile, then walking for another 1/2 mile, then jogging another 1/2 mile. I eliminated nearly all complex carbs and fried foods from my diet and ate mostly fruits, veggies, lean meats, nuts, etc. and drank lots of water and juices. After getting rid of most of my excess weight, I increased my training. I ran about 45-50 miles/week to include high intensity hill runs. I biked about 150 miles/week (also including long, uphill rides) and swam 2-3 miles/week. Also did weight training. On average, I was training about 20-25 hours/week. But I started slow, lot’s of stretching. Getting lots of rest is also important and staying hydrated. Listen to your body, it will tell you when you need to take a day off and what to eat. Read lots of books, magazines, online, etc. on how to train; network with other endurance athletes to learn what works for them. Most importantly, enjoy being outside, rain or shine, and taking in some beautiful surroundings. I once met the Head Coach of the SF 49′s, Steve Mariucci, at the gym I trained at. He was amazed what great shape I was in and didn’t believe I was in my 40′s. He even asked me what my training regimen was. I constantly received all kinds of compliments from friends, family and strangers alike at not only losing a lot of weight, but sticking with a very ambitious training program. After awhile, the more you train, the more you want to train. It all begins to feed on itself and can lead to amazing physical, psychological, emotional and spiritual transformations.
about 1 year ago
Remember to distinguish between a battle and the war. Someone said that the only exercise he gets is walking to the funerals of his athletic friends.
about 1 year ago
I was always a sprinter, I don’t seem to have the genetics for distance, but that said.
I loved surfing when I was younger, I would be out in the water for six hours or more, and the same can be said for skiing or snow boarding. It is when you are really motivated that your body performs to its peak. Often with sports like running or swimming you’re forcing motivation, providing incentives, instead of the act being motivation itself.
It’s that mindlessness, that abandonment to the moment that is our optimal state.
Train with a friend, become obsessed with technique (so you’re focusing on your body i.e. running – focusing on your stride; swimming – focusing on alignment, your glide), and mix it up for fun.
And yes, eat raw broccoli, yogurt and fish oil, but then don’t stress; remember that Australian Olympic cyclist who stood by his diet of KFC and Coca Cola! Ah, genetics (shaking head).
about 1 year ago
You are correct, nutrition is vital, eating the right food for the right type of excerise ensures full productivity.
about 1 year ago
First of all a positive outlook, the belief that you will suceed and are prepared to go that extra mile to suceed. A positive mental outlook and focus is important, also avoid being around negative energies which are a detriment to success, cut out the timewasters and energy drainers frm your life, you’ll be surprised the positive effect this will have on your life and energy levels.
A heathy diet is most important, proper nutrition is paramount as food is fuel for the body.
Drink lots of water and get sufficient sleep.
about 1 year ago
Just do it
about 1 year ago
dont take any drugs, keep focused and dont have any worried that could get u side tracked.
dont get addicted but enjoy what u do!
about 1 year ago
you answered your own question I think. I always looked at enurance competitions such as running less as highly competitive and more as a chance to out-do previous PR’s. But that’s probably bc/ I’ve never achieved a level of fitness great enough to be competition – just enough to be in the race.
about 1 year ago
Train regularly – at least 4 to 5 times a week but remember to give the body time to recover.
Alternate hard and easy sessions – use a heart rate monitor to ensure you do this.
Take at least one day of complete rest per week.
Remember that strength and fitness is something you gain in the rest periods between exercise.
about 1 year ago
training is good for the body , for instant if you are a foot baller you got to train because you can just go to the feld without training so training is goog n every area of life
about 1 year ago
Well endurance is as always gained through hard work, I personally gained alot by training till I dropped u need a really strong will
about 1 year ago
running first of all;quite slowly,then double the rythm,then max acceleration for 10 seconds.push ups:do 3 series of push ups,in
each stay in a position of push ups for 15 seconds,then immediately stand up doing quick shadow punches.if you have access to a swimming pool,then it’s superb complementary exercice for endurance.
about 1 year ago
1) Think of something you hated most
Count 1 to 100 to alleviate pain
2) Pay all your bills
2) Draw energy for deprivation
3) Pray for divine intervention
4) Clear your sins by donating to charity
5) Crew cut or shave before race (downtown inclusive)
6) Strict abstinence, prior to competition
7) Wear a lucky charm/ amulet
9) Losing sucks…
10) Victory is glorious
11) Grease body to reduced air resistance
12) Wear shades to conceal agony
13) Extra cushion inner sole to increase bounce
14) 10 hrs compulsory sleep b4 race
15) Chinese tonic soup to increase vitality
16) Korean Ginseng drinks on the run
17) Always take the shortest cut around bends
18) Q-up in front to avoid crowd
19) Leap forward on finishing line
20) Remember to smile if things are good, walk
into the crowd and hide if things are bad.
Addition
*Clearing of bowel
*Try oxygen drinks while cycling(http://www.hiosilver.com/)
*Wear fin suit while swimming and cycling
*Extra pressure on bike tyres (traction kill speed)
*Strip bike to bare minimum
*Grease bike gears and bearing with full synthetic oil
*Balancing of wheel ailgnment
*Trail on groups to take advantage of wind/water drag from behind
*Do not cycle/run/swim alone
*Do not fall for the rabbit
*Drink plenty cod liver oil to lubricate joins
*Apply butter Oil, helps in floatation
about 1 year ago
At the gym- I’ve started closing my eyes during exercise. It helps to block out the distraction of others walking by, the mental judgments that go on involuntarily.
about 1 year ago
Yoga (Definetly)
about 1 year ago
Make sure you put enough of the right stuff in the tank! I am a vegan who does marathons. Cross train. And again, vigilance on nutrition, every day. Prepping “the machine” involves what goes in for the entire cycle of training. Prepping the machine also involves cross training. Think of a building. A lot of components and they are all necessary to support the final effort. People think that in the instance of a marathon, as long as legs can get 26.2 miles, its great. Well, the entire body must be ready and you will work to best efficiency. And, as was previously noted, grab some friends along the way to work-out. I workout every week-end with a group and its a great time to share. Be sure to stretch as people I know who do not have more injury than the stretchers.I do smaller races to keep my focus and keep camaraderie in the running community. We get to swap “war stories” from other events. Enjoy your training, and enjoy achieving your goal.
about 1 year ago
Besides good nutrient and optimal physical limit training the most powerful is the endurance and the competitiveness of the mind. It will make all the different with the right indoctrination and motivation.,
about 1 year ago
Don’t Jerk off you lose protein and it weakens your legs and Back.
Trust Me! JK!?
about 1 year ago
Well, if you are in training for the Marathon, I think it’s safe to say that you should not try to run a Marathon every day. I think that would be defeating your purpose. Agreed? You seem to have answered your own question pretty well. Are you looking for extra advice/ideas? Train in a way that you are gradually approaching your final “test”. You cannot approach it every day. You will burn out before you ever reach the “day of reckoning”. Use the days of preparation to reach the level of strength and confidence that you need. You either “know” you are there, or you don’t know (or you know that you are not).
about 1 year ago
A well rounded approach seem to be the way to go. Aside from the exercises mentioned in this Q/A, it is good to rotate endurance exercises. Substitute rowing for running every 3 months. Your internal organs will thank you for that.
Even back in elementary PE class, we always changed from kickball to volleyball, then even to square dancing at one school I attended. A person can take any of their regular training exercises and find a substitute that can allow the body to develop muscles not used in the previous exercise. This also allows the organs, ligaments, tendons, and other parts of the body that can be damaged during exercise some time to recuperate.
Have fun and be nice.
about 1 year ago
In addition to all of the above, Don’t forget to drink lots of water and slowly increase your program each week.
You don’t want to injury yourself before you reach your goal.
about 1 year ago
Oh my God! You are my hero! First “official” Question asker that I’ve really admired. Can’t believe.
Someone else mentioned having a positive attitude, and I agree with that. Also, a lesson I’ve learned is to use a heart rate monitor. Heart Rate monitors ensure that one is in a sustainable “zone” when exercising.
Finally, I would say look to you for inspiration. When I saw you running the Ironman at age 40, I knew that great fitness can occur throughout ones lifetime. I have little doubt you’d be among the top in the sport, still.
One thing I don’t support is drug use to increase endurance. It happens in cycling, and I would hate to see that happen in Triathlon.
about 1 year ago
nothing can beat strong determination and will power! its all in the mind!
your mind will say …”im tired…must stop” “is that my leg getting sore …shud stop”
BUT force them thoughts out! prove it to yourself that you can do it!
you and only you have the decision of whether to go on or to stop. if you want to finish, then take the decision not to stop, and stick with that decision (it will be hard but you can do it) and you WILL finish!!
good luck
about 1 year ago
Because we want to compete well, we push ourselves in training. But our desire to win sometimes leads us to make foolish decisions that don’t pay in the long run. Two areas in which we can falter, are listening to our body and keeping our love for the sport. When our body gives us the signal that something is wrong, It is better to give up the extra fitness that one extra week of hard training could provide so that we aren’t benched for the next month because we injured ourselves by overtraining. And when we feel like our sport is a drudgery we should seriously think about how we can avoid burnout. We can’t reach our loftiest goals in one week. But if we can maintain a passion for our sport over a very long time, we may surprise ourselves by what we can accomplish.
about 1 year ago
I have done well over 75,100plus mile bicycle rides with the longest being 205 miles. I think I qualify in answering this question because in the beginning I wasn’t so smart and didn’t train correctly. Two points, Mental attitude and Hydration. Both of these are very very important to be successful in an extreme endurance competition. You have to be very stubborn and you have to replenish the electrolytes once depleted. If you don’t you will fail to complete your task at hand. Please remember these are not options but necessities to function in the competition.
about 1 year ago
In the Army we “train as we fight.” So in Endurance competitions train as you compete. If you know you will be swimming in a certain area go there and swim it. If you are running or biking a certain area, practice on it. Try to improve upon your time and keep doing it until the day of the competition.
about 1 year ago
You mentioned the smaller things like proper nutrition and I agree, but rest and hydration are overlooked alot.
Especially rest, not just a day from training but ensuring proper sleep time. It something that all of us overlook and it is so important to our health and goals.
about 1 year ago
I’m not really a good person to answer this, But I’ve noticed that it seems to only my first day at any of these things I seem to have all the endurance strength motivation will and it doesn’t seem to hurt. At the time. And boy oh boy does it hurt the next day. I’d have to say.. do what you said above, especially the smaller things and I have to add in, find some good oxygen for some time and give the exercise a break then go all out for the competition. Take in mind that judges also look at the easy in which you compete a good sense of humor goes along way smile and feel good while on display. That’s what it’s all about, really it should be fun to watch don’t you think? We all want the good guy to win don’t we. PS endurance doesn’t always mean pumping out the most energy it means finishing the task at hand. Wasn’t it the turtle who beat the rabbit?
about 1 year ago
work hard?
about 1 year ago
I stay motivated by training with someone, even if its for distances that aren’t quite what I want to reach. Having that support system is good so that I can keep on pushing myself in the midst of being apprehensive about it. I also try to eat right and have a balance of protein/carbs at least 6 times a day. During training I usually carry gels with me, my preferred is AccelGel, so that at certain distances I can have that and at least slow down the catabolic state that my muscles go through. Also on my non-endurance days, I workout in a gym so that I can maintain the muscle and/or put some more on. This also helps me stay motivated so that things don’t repeat themselves.
about 1 year ago
Kung Fu and its endurance tests appear to be the best. The body and mind should together create a lasting melody of easy and fluid movements. Yoga with its multifaceted approach creates this scenario and keeps you fit as a fiddle and alert, even when you are not competing
about 1 year ago
mental focus is the main goal in any training, eliminate stress, don’t watch gothic movies, yoga, spiritual strengthening such as going to church, quite thoughtful moments alone at home, on the beach, at a park, or trail run, good night’s rest……it’s all in the mind, your body will do the rest.
about 1 year ago
All the above are definitely keys to the success of endurance competitions but the key factors go beyond that. Focus needs to be on health and vitality first before you focus on the workout that you are doing like swimming, biking, etc. and stress in your life from unsolved issues or situations that aren’t running smoothly will cause that. When my daughter was in her Marine Corp training, her supervisor was adament on making sure that her platoon had ‘personal quite time’ for reflecting and clearing the mind of any obstacle or situation, even homesickness that would interfere with training successfully. It was not who you worshipped or how, it was the fact that you prepared your spirit man for the task or battle at hand because if your spiritual person wasn’t ready, then your emotional, mental and physical person would not make it through. She often commented on the fact that if she hadn’t had the opportunity to have that quite time to collect herself each and every day, that she would not have been the success she was at getting through to complete her training as a Marine. I strongly believe that even in my own life. If I get too busy to have a quiet time each day, then I can already see the effects of it within a week’s time in everything I do and I can see the stress building up. If you are trying to excell in anything, the most important thing you can do to be a success is to strengthen yourself on the inside first. You will be surprised at how it makes you excell on the outside and the difference it will make in your confidence and stamina for reaching your goals. It gives you the ‘inner peace’ you need to conquer any task or obstacle without trepidation or fear of failure. And that is the key to success. That is the key to the success of the Marine Corp.
about 1 year ago
Well, when I run, I can do a five minute mile, but only if I go into another little world. I start to think about the stock market and companies on it. I do their market caps,etc. As soon as I go out of that world, I cannot run as fast.
Another thing that is helpful is running with a friend. The only reason I can run a five minute mile is because my friend could and I would run every day after work.(Around 1 o clock in the morning) But during the race you will be running next to an opponent.
Streching is big because I have flat feet, and for a very long time i did not stretch. It really screwed up my knee caps. But now after some execises, I am better.
Of course when doing an endurancecompetition you want to have the proper nutrition. At Morgan Stanley we get 25 dollars free food a night. The days I know I want to run I carb load. The other days I get Sushi from various places.
Also, gettting into a rhymn is always good for me. My breathing might be to a song. Usually only 4 beats, so “exhale, breathe, breathe, exhale” So thinking about the market, getting into a rhymn, and running with a friend.
All of these apply to swimming and biking as well as running.
I learned all of what I know from my friend, whose son was in some triatholon in Germany. Mike Mosca.
AND OF COURSE, Drink a lot of ACCELERADE
about 1 year ago
Always keep timings as you will gain confidence when you see improvements.
When training never think of the end result just train as the thought takes energy away from the act.
about 1 year ago
get yourself in a trance when you run, chanting singing , n-ething to drain your mind till u get chills down your spine . you really want to avoid overtraining if your an endurance athlete but you want to be able to push yourself to the limit so training “soft “most days combined with once or twice a week pushing to a limit while in a trance, proper nutrition is vital along with timing . I personally only go on a long run after a good breakfast followed by a mid morning 2 hour nap and a cup of green tea and I can run 20 miles straight once a month, now take into account i never run more than 3 miles during common training and im mostly a strength trainer ,but endurance activity during a trance is a powerful thing to clear your mind and renew your body .
OH and listen to your body when it tells you something.
about 1 year ago
I would look up Hal Higdon and use his training programs for running. Rent the movie running on the sun for inspiration to overcome pain etc. Read Scott Tinleys books he is a master of the things you are talking about. Bottom line do not listen to people here go out and find people that have done what you want to do or better and copy them.
about 1 year ago
Any and all endurance competitions involve putting forth a little to a lot of extra effort. That extra effort requires a steady build up, pushing just a little each time over the comfortable limit. Training to pain is excessive. Training to tired is good. Slowing buiolding makes the final effort more enjoyable.
about 1 year ago
Mental focus and confidence are the most important if you want to be successful in endurance competitions.
When training it is very easy to lose sight of your goal and stop believing in yourself.
about 1 year ago
definitely keep a positive attitude, study your competition and SWIM. there’s no better excersise for endurance!
about 1 year ago
Interestingly, endurance training takes awhile to build up. During my high school years i joined the basketball team, i saw lots of guys struggling because they werent in condition to practice let alone a game. I’d recommend what the questioner mentioned regarding a fusion with body and mind. Good Nutrition is key as well. But for endurance it seems critical to keep on that training routine and sticking to it that way your body and mind adapt to the tough conditions. Thats it.
Take Care Everybody.