United Endurance Sports Coaching Academy’s Post

Could Ski Training Techniques Elevate Football Training? ⚽ Exploring New Training Methods in Football Football training has traditionally emphasized lower body strength and agility, essential for sprinting, tackling, and kicking. However, the remarkable aerobic capacities observed in cross-country skiers, who often achieve VO2 max levels up to 96 ml/kg/min compared to around 60 ml/kg/min in football, suggest an untapped potential for football players. 🎿 Why Consider Ski Training Techniques? Cross-country skiing demands intense lower and upper body exertion, contributing to high VO2 max scores. This raises the intriguing question: Could footballers enhance their aerobic capacity and endurance by integrating elements of ski training, particularly those involving upper body work? 🏋️♂️ Implementing Ski-Like Training in Football Adapting ski training methods for football could involve more than just adding upper body workouts. It could mean embracing the comprehensive, whole-body endurance training that skiers undergo, which could significantly impact aerobic capacity, endurance, and recovery times in football players. However, the challenge lies in incorporating these techniques without overshadowing the essential skills training specific to football. 🔍 Scientific Insights While the main energy demands in football come from short bursts of speed and agility, increasing the aerobic capacity through ski-like endurance training could enable players to maintain peak performance for longer periods. This strategy might be especially beneficial in improving late-game performance and recovery. Focusing on increasing stroke volume in the heart is crucial, as it enhances the delivery of oxygen and nutrients to working muscles, effectively boosting endurance and recovery rates. The use of high-intensity interval training for the upper body might be a innovative addition to the workload without taking up a significant portion of time and effort. 🔬 Potential Testing This idea suggests the need for further exploration and experimental integration in football training programs. Could these training innovations lead to more resilient athletes with sustained high performance throughout games?

The "brick training" in triathlon is a crucial type of training, involving two consecutive sports, such as swimming followed by cycling followed by running. If necessary, it may include all three disciplines in succession, but this is less common and usually used as a dress rehearsal. These workouts do not last for the whole preparation, but are incorporated in specific phases of periodization, with duration and intensity varying depending on the type of race in preparation. Although you can prepare without brick training, this type of workouts are recommended for several reasons. First, they accustom the body to switch from one sport to another, providing a taste of the sensations that will be felt in the race. This type of training accustoms to the management of energy and muscles in view of the next phase and helps to identify sustainable rhythms in the race, allowing you to create a strategy based on concrete data. From the mental point of view, brick training strengthens the mind of the triathlete, allowing him to face conditions similar to those of the race and manage unexpected situations. It also allows you to test the transitions in conditions similar to those of the race, solving some common problems such as feeling "with chalk legs" in the first minutes of the ride after the bike. These workouts don’t necessarily have to be long; even a short transition from one activity to another, even just 10-20 minutes, is useful to accustom the body to changing sports. It is not always easy to organize brick trainings outside the races, but by inventing a little you can succeed. The use of modern tools, such as smart trainers and treadmills, makes brick training easier. The fact remains that running these indoor workouts does not completely replace the outdoor experience. And you train with brick trainings? Contact me privately for information about my coaching services

The "brick training" in triathlon is a crucial type of training, involving two consecutive sports, such as swimming followed by cycling followed by running. If necessary, it may include all three disciplines in succession, but this is less common and usually used as a dress rehearsal. These workouts do not last for the whole preparation, but are incorporated in specific phases of periodization, with duration and intensity varying depending on the type of race in preparation. Although you can prepare without brick training, this type of workouts are recommended for several reasons. First, they accustom the body to switch from one sport to another, providing a taste of the sensations that will be felt in the race. This type of training accustoms to the management of energy and muscles in view of the next phase and helps to identify sustainable rhythms in the race, allowing you to create a strategy based on concrete data. From the mental point of view, brick training strengthens the mind of the triathlete, allowing him to face conditions similar to those of the race and manage unexpected situations. It also allows you to test the transitions in conditions similar to those of the race, solving some common problems such as feeling "with chalk legs" in the first minutes of the ride after the bike. These workouts don’t necessarily have to be long; even a short transition from one activity to another, even just 10-20 minutes, is useful to accustom the body to changing sports. It is not always easy to organize brick trainings outside the races, but by inventing a little you can succeed. The use of modern tools, such as smart trainers and treadmills, makes brick training easier. The fact remains that running these indoor workouts does not completely replace the outdoor experience. And you train with brick trainings? Contact me privately for information about my coaching services

A Proper Triathlon Training Plan Preparing for a sprint triathlon requires more than just determination; it demands a strategic approach to training. A well-structured training plan can make all the difference between a struggle and a successful race day. 1. Phases of a Good Training Plan: a. Base Phase: Establish a solid foundation of endurance and technique across all three disciplines – swimming, cycling, and running. Focus on building aerobic capacity and improving form. b. Build Phase: Introduce intensity and specificity into your training regimen. Increase the volume and intensity of workouts to enhance speed, strength, and race-specific skills. c. Taper Phase: Reduce training volume while maintaining intensity to allow for recovery and peak performance on race day. Fine-tune your fitness and ensure you arrive at the starting line feeling fresh and ready to excel. 2. Key Points of Proper Training: a. Injury Prevention: A structured training plan minimizes the risk of overuse injuries by gradually increasing workload and incorporating adequate rest and recovery. b. Performance Optimization: By targeting specific physiological adaptations and race-specific skills, a well-designed training plan maximizes your potential for success on race day. c. Mental Preparation: Consistent training builds confidence and mental toughness, essential for overcoming challenges and pushing through the discomfort of a triathlon. d. Goal Achievement: A clear training plan keeps you focused and motivated, helping you track progress and stay on course to achieve your triathlon goals. A proper training plan is the roadmap that guides you towards your triathlon goals, ensuring you arrive at the starting line prepared, confident, and primed for success.

Here's how it works: Find an awesome program ( TriDot ) and hire a Triatlhon Coach...Then, ignore it all and do you own thing. Nope, that's not how it works! TRUST THE PROCESS! Triathlon Training Started Yesterday... This was what was on the schedule for Monday.... Warm Up - 5 to 10 Minutes 30 Minute heart rate focused ( 106-116 BPM ), Easy Run... Are you kidding me? I finished a 26.2 mile marathon 8 days ago. You want me to go slow, even walk ( that's what it said ) if necessary and only do a 30 minute run with a focus on not going beyond 116 BPM and not being concerned with miles? Yep, that's what you are supposed to do David. OK, I'll TRUST THE PROCESS Strength Training... This was solid. There were multiple exercises with videos showing me what to do and how to do it. I had to modify a couple of them because of my shoulders. After two 2023 shoulder surgies, I'm still not 100% on the left side. I'm close on the right. Dry Land Swim Training... Using resitance tubes to simulate swimming. This had 4 different areas to work on. I got through them, but the left shoulder still hurts 7 months after surgery. I'm also traveling and had a little too much resistance with me. I don't expect to be able to swim in the pool until January 2024 ( hopefully ). Now, back to the running... I'm a runner transitioning into Triathlon. I have to remember that running is just 1 of 3 disciplines. I will not be running all the miles that I put in during 16 weeks of marathon training. It will be challenging to TRUST THE PROCESS! WHAT ABOUT YOU? Are you plugged into a system like Argent Alpha with Scott Jagodzinski or have hired a personal trainer like Karlie Smith or working with a coach like Erik Westrum only to ignore it all to do your own thing? _____ I'm David Williams a commercial photographer, but I post more about health. After losing and maintaining over 100 pounds of weight loss, taking my A1C from 7.6 to 5.6 ( reversing Type 2 diabetes ), eliminating a CPAP and becoming a runner, inspiring others to take charge of their health has become my passion. DM me for a Complimentary ( Pitch Free ) Breakthrough Session: I only work with MEN who are 40+ who are ready to change their lives. It's not just about running! I grabbed this cool image off Event Brite by doing a Google search for Triathlon Training.

𝟖 𝐰𝐞𝐞𝐤 𝐒𝐩𝐢𝐧 𝐅𝐢𝐭𝐧𝐞𝐬𝐬 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐏𝐥𝐚𝐧 >𝟔𝟎𝐦𝐢𝐧 𝟒𝐱/𝐰𝐞𝐞𝐤 This is a great training plan to build your cycling fitness over 8 weeks. Whether you are a road cyclist, mountain biker, Zwift or Pelaton user or wanting to use a spin bike for general fitness. Designed for Beginner and Intermediate Cyclists who are looking to lift thier fitness, the primary goal of this training plan is to build your fitness. Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of Half and Full IRON-distance finishes and my success coaching hundreds of triathletes. A Power Meter will be required for this training plan. Although not necessary, I also recommend using a heart rate monitor. Prior to using this plan, you should be comfortable riding for more than 60 minutes and want a plan with four rides per week. Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions. https://lnkd.in/gRmPkNjc

While not a professional athlete, I excel as a top age group performer in various distances, from 5K to marathons. Though I'm no stranger to marathons, having completed two, my first clocked in at 5:02, requiring a two-week recovery period. I followed a traditional marathon plan with walk/run intervals. In contrast, my second marathon took place during IRONMAN training as part of a multisport strategy. I opted for several 17-mile runs, avoiding sessions longer than 2.5 hours to minimize injury risk. I integrated cycling with 50-mile rides followed by 13 to 17-mile runs, replicating the fatigue of mile 17 while sparing my legs undue strain. and I qualifed for Boston with a 6:13 buffer. This unconventional regimen has significantly increased my running volume from 1200 to almost 2,000 miles annually. The synergy of swimming, cycling, and running has honed my overall athleticism. Swimming enhances flexibility and upper body strength, while cycling effectively targets hip and glute muscles. This comprehensive approach has molded me into a formidable and well-rounded competitor. I don't touch alcohol and eat to fuel my training. This will be the future of sports. Multiprong approach that will absolutely include multisports, nutrition, sleep, and food as medicine. https://lnkd.in/gXRkjbwK

𝟒 𝐰𝐞𝐞𝐤 𝟑𝟎𝐦𝐢𝐧/𝐝𝐚𝐲 𝐓𝐫𝐢𝐚𝐭𝐡𝐥𝐨𝐧 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐏𝐥𝐚𝐧 (𝐑𝐮𝐧𝐧𝐢𝐧𝐠 𝐏𝐚𝐜𝐞 𝐚𝐧𝐝 𝐂𝐲𝐜𝐥𝐢𝐧𝐠 𝐏𝐨𝐰𝐞𝐫) 𝐧𝐨 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬𝐢𝐨𝐧 Designed for Beginner and Intermediate triathletes who are looking to create consistency within their training after taking a break or losing motivation in their training. This is perfect for athletes that are short on time. It only takes 30 minutes per day during the week and a bit more time in the weekend. The primary goal of this training plan is to prepare you to have consistency within your training. Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of Half and Full IRON-distance finishes and my success coaching hundreds of triathletes. This programme is 4 weeks long (start any time) workouts start at about ~30min during the week with workouts in the weekend starting at the 60min mark. Over the 4 weeks these workouts build in duration to 60 minutes in the week, with longer sessions in the weekend. Each week contains 2x swims, 2x bike rides, 2x runs and a flexibility session. Although not necessary, I recommend using a GPS watch (such as a Garmin) for running and a power meter (whether on the bike or a smart trainer) for cycling. Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions. https://lnkd.in/eE2DD6aE

How to make the most out of your first Triathlon Camp Experience 🙌🏼 Now you are all signed up for your first training camp, you may feel slightly nervous, but there are some top tips to make the most of the experience and use the camp to propel your fitness for the season and in the larger landscape of your athletic development. This article covers how to make the most of this first training camp experience, and though it is aimed at first-timers, there are some valuable points for all athletes attending a camp! Visit 🌐 www.TriTrainingHarder.com #Triathlon #TriCamp #TriathlonTraining

Consistently repeated daily actions + time = inconquerable results (The Slight Edge) People always underestimate the power of simple daily actions repeated over a long time. Fifteen years ago, I started training for an Ironman race to honor a friend I lost to pancreatic cancer (he was one of the original 13 Ironman finishers in 1978 and had already inspired me to lose 35lbs). This July I will be racing my 50th Ironman/Ironman 70.3 race. When I started, I hated running (loathed treadmills), didn’t own a bike and had never swam more than 200m. After signing up for the race, I bought a $500 lime green road bike off Craigslist, a cheap pair of Nike running shoes and signed up for swim lessons. At the end of my first year I had upgraded to a real triathlon bike, switched over to Newton running shoes and adopted Don Fink’s “Be Iron Fit” heart rate training plan. I worked out 6 days a week and made the simple changes like giving up drinking sodas, going to bed early and not watching tv after work. I still ate whatever I wanted but ultimately converted to drinking black coffee. After 5 years I was consistently ranked as an All American (top 10%) and felt I was giving 100% effort … but that’s the mistake we all make. We underestimate our potential because we simply don’t know what we’re capable of because we don’t know how to tap into that extra level of potential. My breakthrough moment came six years into my training when my wife told me “you better qualify for Ironman 70.3 Worlds in Zell am See, Austria. I want to go!” Her ‘encouragement’ prompted me to hire a coach. I hired a former AG world champ who had a track record of coaching elite athletes as well as dedicated amateurs. I decided to fully commit and trust his plan. At the end of year 1 of his coaching, with the same amount of hours training, I had not only qualified for Worlds, but ranked top 5% in the world. After 3 years of his coaching, I was able to move into the top 1% ranking (achieved top 1% 6 years straight). I share this journey because I am not a talented or gifted athlete. I am however extremely disciplined at doing the daily workouts. We all can achieve unfathomable results if we simply commit to doing the daily work year after year. Results don’t come quickly then all of a sudden they just keep coming.