Would you like to train harder with less effort? As an endurance athlete, you love to push the limits. You don't just "work out" - You challenge the boundaries of personal fitness, and then redefine those limits by digging deep and pushing hard! But you have to admit; in your quest to kick your body into a higher gear there are times when you hit a wall. Sometimes you set ambitious goals, and your body refuses to go the distance. Certain situations challenge everyone's endurance: You can suffer so much oxygen debt after a swim that the competition grinds you to a halt... Or...

Running Fartlek Many runners are looking for new ways to spice up their workouts. One great way to add a twist to your longer runs is with a technique called fartlek. Fartlek is a Swedish word meaning “speed play.” In this post we’ll discuss what it means to fartlek run as well as provide a few sample workouts you can use in practice. Fartlek running is quite simple but very effective. Basically what you do is run at a normal tempo for a set duration of time and then increase the pace to a speed where you’re close to your lactic threshold or even above it. Generally fartlek runs are...

We have found that a lot of cyclists have difficulties going anaerobic. Some of them can do it on an uphill gradient, others into a strong head wind, but on flat ground in decent conditions a lot of people just can’t seem to do it. Then they get into a race setting and there’s people going faster than them and they realize that it is possible to go anaerobic it just takes a hard sustained effort. In this post we’re going to discuss the importance and benefit of anaerobic cycling training sessions, as well as some ways to help you go anaerobic. First off, anaerobic just means going...

An aspect of endurance sports that’s often overlooked is the importance of strength training. People usually are under the impression that an increase in strength always comes with an increase in muscle mass. This may be true in some cases but for most the actual physical gains will be almost negligible, definitely not enough to remove strength training from your program. In this post we’ll discuss why strength training will improve your performance and provide a couple of key workouts that are sure to give you the most bang for your buck. The basis of strength training is quiet...

In this post we would like to discuss the importance of incorporating 1 kilometer repeats into your workout to increase your lactate threshold and provide a great drill that can be incorporated into your daily training routine to help you reach your maximum potential. One kilometer repeats are some of the most grueling workouts you’ll ever do. They’re not short like 200s and 400s but they’re also not that long, so you’re basically going close to full throttle the entire time. They’re great for increasing your lactic threshold as well as preparing you psychologically for the leg...