Having people zip past you as your energy bottoms out before the end of a race can be very discouraging. All that training, preparation and effort only to run out of gas...
Aside from the bozo who cuts you off, causing a 15-cycle pileup 200 meters from the finish line, there is probably nothing that arouses your ire more than being passed by a half dozen cyclists just ahead of the finish line. You eat the right foods, you ride every day and you seem to be making improvement in your practice sessions. So what is the problem?
It could be your endurance.
What Causes Poor Endurance?
Quite often, through no fault of your own, your body simply is not utilizing the oxygen you breathe as efficiently as it could. Some people have a higher maximal oxygen intake than others. Maximal oxygen intake is also known as VO2 max. Generally, men have higher VO2 max than women, young people have a superior VO2 max to older people and trained athletes have a much higher VO2 max than non-athletes. Those with the highest VO2 max are world-class endurance athletes, including cyclists.
Studies of VO2 max have shown that elite athletes do not always have as much strength as others. What they do have, however, is exceptional endurance. Some athletes can compete over short distances, but without endurance, their lungs and bodies tire easily.
Endurance increases with proper training, coaching techniques and diet, but another factor inhibits performance: Running economy. This term refers to a person’s ability to vie competitively at a level lower than maximal oxygen intake.
Consider two racers with similar body strength cycling side-by-side for several kilometers. If one of the riders is pumping along at VO2 max, and the other is moving at less than VO2 max, the one working at less than maximal oxygen intake will be more rested throughout the race than the second competitor. Thus, the athlete who is able to compete at less than VO2 max will have more energy to expend as the two competitors approach the finish line.
Take Your Endurance to the Max
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EPO-Boost dramatically increases VO2 max and running economy, the most important predictors of running performance.
Now you can reap the benefits of increased VO2 max and running economy in your running and training. EPO-Boost ingredients have been shown to significantly increase VO2 max and running economy in university athletes. You will see huge gains in endurance, we guarantee it!
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High-Intensity Interval Training (HIIT) offers endurance athletes a powerful supplement to steady-state workouts by improving anaerobic capacity, speed, and cardiovascular efficiency. HIIT helps enhance VO₂ max, lactic acid tolerance, and explosive power through short bursts of maximum effort followed by recovery periods. It also supports fat loss, boosts metabolic rate, and strengthens muscle groups that aid in injury prevention. The mental and physical variety of HIIT keeps training engaging and time-efficient, making it easier to stay motivated. Integrating HIIT 1–2 times per week can elevate performance and recovery while maintaining enthusiasm for long-term endurance goals.
Burnout is a common challenge for endurance athletes and results from prolonged physical and mental stress without sufficient rest. Symptoms include persistent fatigue, soreness, frequent illness, poor sleep, and emotional signs like irritability and lack of motivation. Taking a structured break from high-intensity training helps the body recover, prevents injury, and renews mental focus—ultimately enhancing performance. A break should include active recovery, quality sleep, proper nutrition, and reflection on training goals. Gradually returning to training with adjustments and added strength work can lead to more sustainable long-term progress.
A running gait analysis is a valuable tool that helps runners improve form, efficiency, and injury prevention by evaluating biomechanics in detail. It’s especially beneficial for injury-prone runners, those hitting performance plateaus, beginners, or anyone transitioning to new shoes or terrain. Conducted by trained professionals like physical therapists, athletic trainers, or exercise physiologists, the assessment includes video analysis, functional movement tests, footwear evaluation, and personalized recommendations. This process helps identify inefficiencies and imbalances, guiding targeted improvements in technique, strength, and equipment. Though it requires an upfront investment, a gait analysis can significantly enhance performance and reduce long-term injury risk.
