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I've often been interested and fascinated with what functions and what will not work in terms of endurance training. I've seen and heard numerous distinct philosophies and approaches as to what functions and how an endurance athlete should train. Not surprisingly, quite a few roads lead to Rome and you will find without a doubt many different ways to succeed. I would absolutely say that the training culture in northern Europe is really a bit various perhaps then what it is actually in Southern or Eastern Europe. I will attempt and sum up what I've learned, observed and heard with regards for the “Norwegian” method vs. Continental Europe. Endurance training methodology in Norway consists of some important things:

1. As substantially as possible of the instruction is accomplished outside, year round. Irrespective of weather situations. We compete outside, so we train outdoors. We've got access to a few of the best organic education terrain in the world and use it effectively. As a side-benefit, if you are utilized to coaching in bad weather, you compete much better in poor climate. One of several causes for this “obsession” with outdoor instruction activities is merely that most citizens from an incredibly young age is taught the joy of becoming outdoors, enjoying nature.

2. Cross-training. It is commonly more accepted that an endurance athlete can enhance his overall performance by utilizing cross-training. In other words, a cyclist can develop into far better by operating, hiking and cross country skiing. He does not necessarily only must ride his bike. This belief also permits us to train outdoors year round in a country that may possibly not have 100% optimal situations for cycling inside the winter. In southern Europe the basic feeling is the fact that a cyclist can only turn into better by riding his bike. Operating or skiing is a waste of time.

3. Extended rides at medium intensity vs. shorter rides at high intensity. Traditionally, endurance training at home has been overwhelmingly dominated by lots and lots of long, comparatively straightforward sessions and pretty handful of hard, high intensity sessions. In a nut-shell this would make up the yearly instruction plan for cross nation skiers, lengthy distance runners and cyclists. It has grow to be very “hip” recently to discard these lengthy, “easy” rides and label them as a waste of time. Some scientists have gone as far as to say that this type of instruction is entirely wrong. As an alternative, they recommend far more hard, threshold sessions and intervals. This they say, no matter the truth that most prosperous elite endurance athletes, regardless of sport, by no means trained this way.

I'll defend the classic technique and right here is why: For an endurance athlete, about 90-98% from the efficiency is aerobic. The remaining 2-10% are anaerobic. So, inside a four hour competition, as much as three.92 hours could be aerobic and 0.08 hours would be anaerobic. In other words, you are able to train to improve your functionality in the three.92 hours or you could train to enhance your performance in the 0.08 hours. Obviously, the prospective for improvement is significantly greater inside the 3.92 hours which can be performed aerobically. Not to mention that the 0.08 hours of anaerobic performance is not that “trainable / improvable”. So, in quick - standard endurance training with about 90% in the total education volume per year focused on aerobic capacity (lengthy rides with low-medium intensity) plus the remaining 10% invested in intervals and tempo rides is additional advantageous. The long, easy-moderate intensity rides (known as langkjøring in Norwegian) improves particular essential physical attributes: boost incellularr mitochondria, improvement from the capillary blood vessel network and a rise in aerobic enzymes. These long rides also improves the body's capacity to make use of fat as an power, leaving the extra fast-burning carbohydrate energy for the quick bursts of power within a race.

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