metabolism and energy production
In order to train our endurance, we should know how our body works. In order for our body to be able to perform tasks, our muscles need energy. This energy must be obtained through various metabolic processes. Metabolic processes can be divided into two different processes: the aerobic and the anaerobic process.
- Aerobic metabolism: This is the process of extracting energy from carbohydrates and fat using oxygen. This is the most efficient process, but slower than anaerobic energy production.
- Anaerobic metabolism: This process occurs without oxygen and primarily from carbohydrates. It is faster but less efficient.
Anaerobic energy production (metabolic processes) can be further divided into:
- Lactic anaerobic energy production: This produces lactate.
- Alactacid anaerobic energy production: No lactate is produced here.
What you should remember:
- Aerobic system: Less energy, but can be maintained for longer.
- Lactic anaerobic system: Moderate energy, moderately long sustained (about 60 seconds).
- Alactacid anaerobic system: Lots of energy, only sustained for a very short time.
Training in zones
In order to specifically train your overall endurance performance, training in heart rate zones is a good option. Here you can specifically train all metabolic processes. Five different zones are defined:
- Zone 1 (50-60% HRmax): Very light training, ideal for regeneration and warming up (aerobic system).
- Zone 2 (60-70% HRmax): basic endurance training (aerobic system).
- Zone 3 (70-80% HRmax): Tempo endurance training to improve lactate tolerance (aerobic & lactic anaerobic system).
- Zone 4 (80-90% HRmax): Lactate training to increase maximum oxygen uptake (lactic anaerobic system).
- Zone 5 (90-100% HRmax): Maximum load, e.g. for sprints (alactacid anaerobic system).
For most athletes, it makes sense to focus training on zones 1 and 2. This means that about 80% of the training should take place in the area of basic endurance and light endurance training.
Structured Training
A structured training plan covers all of this. As already written, 80% of training should take place in zones 1 and 2. In reality, zone 1 is difficult to achieve without losing the fun of exercise, so the majority of your training should take place in zone 2. Whether it's Hyrox, CrossFit, running, swimming or cycling, we need the aerobic system as a foundation above all if we want to perform well. If we remember the ways our body can generate energy, we realize that none of these sports are finished under 60 seconds. This means that if we train our anaerobic system, it can help us to be able to access more energy in the short term at certain points in the competition, but only in the short term. In order to perform well over the entire period, we need good basic endurance
Light training sessions
Unfortunately, I see time and again in everyday training that these training units are underestimated. Many athletes think that only hard and intensive units lead to success. That is a fallacy! In my experience, easy training units are the "low-hanging fruit" for many endurance athletes.
Conclusion
Basic endurance is the key to success in all endurance sports. Every structured training plan spends a large part of the training time on basic endurance. In addition, the basics of any training plan should be taken into account in order to get the most out of your training.
That was an overview. You can go into much more detail about energy production and the structure of a training plan. If you have any questions or suggestions, feel free to DM me at @maxdavidyuma or email me at max@bigperformancecoaching.com .