A Simple Breakdown of How to Get Faster and Stronger

Do you want to go faster and be stronger in endurance sports? Here’s a simple breakdown of what affects your performance:

🔥 1. VO2max – Your Engine Size: How Well Can You Perform

Genetically, we are all born with a certain VO2max (the body's maximum oxygen consumption capacity). A higher VO2max allows you to go longer and faster. Interval training is the most common method for improvement, involving alternating between short bursts of high-intensity exercise (like running fast) and periods of rest or low-intensity recovery. This training improves VO2max to a point, but eventually it plateaus.

⚡ 2. Anaerobic Threshold – Your Speed Limit: How Fast Can You Race

To keep pushing beyond that plateau, you need to delay lactic acid buildup (the burn that slows you down). Anaerobic Threshold workouts train your body to work efficiently at a "sweet spot" between aerobic and anaerobic exercise.  For effective anaerobic threshold training, you need to accurately determine this ideal training zone (intensity).  This helps you go harder for longer!

🐫 3. Aerobic Threshold – Your Chassis: How Far Can You Go

Your ability to perform steady-state work for a long period of time requires a strong aerobic base. Your Aerobic Threshold is the exercise intensity at which blood lactate begins to increase substantially. Below your aerobic threshold the exercise intensity is quite low, and that’s why you can maintain these “easy” efforts for a long period of time. For endurance athletes, 80% of your training should be below your Aerobic Threshold.

🎯 4. Efficiency – Move Smarter - More Is Not Always Better

Better technique = more speed, less effort. Small tweaks in your swim stroke, cycling form, or running stride can save energy and boost performance! An often-overlooked part of being efficient is Strength Training. Stronger muscles can help maintain form over a long race.

💤 5. Nutrition and Recovery – Your Fuel/Maintenance: How Muscles Get Stronger

Proper Nutrition and Recovery is critical for optimal performance, as it provides the necessary fuel to train effectively, rebuild muscle tissue after exercise, and prevent fatigue by replenishing depleted energy stores, ultimately allowing progress in training without risking injury or burnout.

🧠 6. Mental Strength – Your On-Board Computer: Master the Discomfort

The difference between good and great? Mental toughness. Cultivate mental toughness, positivity, patience and commitment. Just say "no" to stinkin' thinkin'... it's like drinking poison. Training past your comfort zone builds resilience—your mind gives up before your body does!

Are you ready to go faster and get stronger? Click here to schedule a call. Let's unlock your potential!

Coach Chet