Endurance: The 85 Percent Solution

"Twelve weeks isn't much time to make yourself into a contender for an intense race like the Killington Biathlon," says Mike Caton, an exercise physiologist and fitness director at the Cooper Fitness Center in Dallas. "With that in mind, it's crucial to budget your training sessions carefully between endurance and strength work." According to Caton, a balanced budget for the Balfs means that most of their training should be cardiovascular. "In theory, at least 85 percent of what's going to get them through this race is endurance," he says. Following are Tom's and Todd's endurance base-training weeks and Caton's observations on their programs. Since Tom hadn't been conscientiously working out before Sleamaker's tutelage, he needed to start with a pretty basic regimen. (Regarding Tom's schedule, the precise numbers are a product of Sleamaker's standard operating procedure. With all the athletes he trains, Sleamaker starts with a yearly program and divides the totals into daily times.)

Todd, however, hit his regimen running, thanks to his regular exercise habits and history of endurance training.

Whether your jumping-off point is closer to Tom's or to Todd's, Caton offers guidance that will see you through 85 percent of the struggle.

Tom's Endurance Base-Training Week
Day 1: 57-minute run and/or bike at low intensity (60 to 70 percent of maximum heart rate)

Day 2: Off

Day 3: 46-minute low-intensity bike

Day 4: 34-minute run at medium intensity (71 to 75 percent of maximum heart rate)

Day 5: Off

Day 6: 34-minute bike, run, or other aerobic activity at medium intensity

Day 7: 35-minute low-intensity run followed immediately by 22-minute low-intensity bike--or vice versa

CATON COMMENTS

• "Because Tom didn't have a strong aerobic base to start with, it's probably smart that he's not doing interval training during this phase. Once you've established a solid base, though, I'd recommend doing speed work twice a week all year long. Then, during the final six to eight weeks of training, bring it up to four interval sessions. Since training distance is down, intensity should be up."
• "Tom's back-to-back, or 'brick,' workout on day seven is a valuable training tool because it simulates the race format. It teaches your body what to expect in the dramatic transition, particularly in the shift from riding to running. During an intense ride, your quads fill with blood. Then, when you hop off your bike to run, you need to call on your hamstrings and calves--which are starved. With practice, your muscles learn to adjust automatically to a certain degree, and you learn to relax. Then you can adjust your stride until your blood's circulating and your muscles have loosened up."
• "By about eight weeks before a relatively short race like this 15-mile duathlon--a longer race, marathon, or triathlon is a different scenario--Tom should be able to cover one and a half times the length of the race, the idea being that on race day the distance won't be intimidating. He should do this workout two or three times total, but not within seven days of the race, when he wouldn't have enough time to recover from the extended effort."

Day 2: 30- to 40-minute trail run

Day 3: 60- to 90-minute low-intensity mountain-bike ride

Day 4: 30- to 40-minute trail run

Day 5: Off

Day 6: 30- to 40-minute trail run

Day 7: 30- to 40-minute trail run

CATON COMMENTS

• "Where are the prescribed intensity levels? With only these big windows to go on, I'd instruct Todd to do the following in regard to intensity: Slow, 'flower-sniffing' rides are acceptable during a base-training phase, so Todd should start out by exercising leisurely at the 90-minute end of his window. Within four weeks of his race, he should drop down to 60 minutes and up the intensity by 25 percent."
• "By sprinting at the end of his workouts, Todd will have the psychological advantage on race day of knowing that he can pull out a sprint even when he's tired. But if he were to sprint instead at the beginning of his workout he'd move faster, and then the rest of his ride would serve as a proper cool-down, leaving his muscles time to recover."
• "Because there isn't any variety spelled out here, Todd should take it upon himself to vary his routine so as not to become a dull athlete. Whether that means riding a loop in the opposite direction or getting in his car to run a trail that's far from home, experimenting taxes slightly different muscles and provides a healthy mental break."
• "I'd probably advise Todd to cut back to five days a week--that's plenty for a recreational athlete. When he fatigues his muscles, which he's likely doing with these workouts, he needs to allow sufficient recovery time. He should be attuned to symptoms of overtraining: prolonged muscle soreness, an increased resting heart rate, insomnia, or a change in appetite. Any one of these signs dictates at least one extra day off."

Copyright 1995, Outside magazine