Heart Rate Training Redefined

Endurance Nation Webinar Series
Heart Rate Training Redefined
Table of Contents
By EnduranceNation.us
Part 1: Fitness is in Your Muscles

Part 2: Get Out of the Weight Room!
Part 3: Fast Then Far vs Old Skool Base Training
Click here to listen to the audio preview

We are a virtual triathlon team with over 400 members. We focus exclusively on the needs of age-group
athletes training for full and half Ironman distance triathlons. Our plans and advice are focused on Return On
Investment, making sure that you spend your time on the work that yields the greatest impact on your fitness
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3 | Heart Rate Training
2008
We have bad news and good news for you. The bad
news is that once you finish this ebook, you are going
to want to cancel that winter schedule of base
building, aerobic mileage-oriented, zone 1-2 training.
The good news is that by the time you finish reading,
youll be ready to set up your best triathlon season
yet!
Before we begin, a warning: What you are about to
read goes against every single email newsletter or
training article that will hit your inbox between now
and January. The Go Slower to Get Faster off-season
theme not only makes zero physiological sense, its
utterly wrong. Recycled year after year by the latest
coach of the month trying to make a name for
him/herself, these ideas have become woven into the
cultural fabric of our sport.
At Endurance Nation (www.endurancenation.us), we
are changing the triathlon game by focusing exclusively on age-group triathlon training that leads to
measurable, quantifiable results. What you are about
to read is the foundation of our approach to training
and exactly what led to 82 athletes in fall of 2007 to,
in just 16 weeks, improve their 10k times by an
average of 2:30, improve upon their previous half
marathon best by 4:47 and boost their power on the
bike by an average of 15%.
Fitness is in the muscles, not the cardiovascular
system.
In other words, running with a higher heart rate
doesnt make you faster, it just means you have a
higher heart rate while running. Running faster by
working harder is what makes you faster. If you want
to run, bike or swim faster next racing season, you
will need to run, bike (or swim) faster in training. By
putting the focus on the muscles (which we control)
vs. heart rate (which is out of our control) we add a
new level of awareness and agency to our training.
Lets take a closer look at how muscles power our
exercise.
We control the force of muscle contractions primarily

by recruiting and using more motor units. Small-force
contractions use fewer motor units. In order to
produce more force, we begin to recruit more motor
units. Motor units are called into action based on
what is called the "size principle." According to the
size principal, low force contractions recruit small,
mainly slow twitch motor units. Higher force contractions recruit mainly large, fast-twitch motor units. As
the force requirement increases, the motor units
recruited get larger and more fast-twitch. For
example, high force activities such as jumping or
sprinting will recruit primarily large, fast-twitch motor
units. Lower force activities such as a slow jog will
recruit primarily smaller, slow-twitch motor units. As
we move from jogging slowly to running faster, we
begin to recruit larger, fast-twitch motor units.
Heres a real-world example to make things clearer:
Imagine that you are doing a graded exercise test on
a treadmill or exercise bike. During a graded exercise
test, the exercise intensity is increased every minute
going from very light to maximal effort. At the start,
you begin to engage slow-twitch muscle fibers, using
primarily fat as fuel and no lactate is produced. As the
intensity increases, you begin to engage some
intermediate fibers and just a few fast-twitch fibers
(as well as the already active slow-twitch fibers). You
have activated a few fast-twitch fibers, producing
some lactate. However, because you are not producing much lactate, and your slow-twitch fibers can
consume lactate as a source of fuel, lactate levels do
not increase significantly. As the intensity increases
further, you begin to activate additional fast-twitch
fibers. They produce lactate and consume carbohydrates primarily.
Eventually you will reach an exercise intensity that
results in more lactate production than your slowtwitch fibers can clear. This point is called the lactate
threshold and it is marked by a rise in the level of
blood lactate. Lactate accumulation can contribute to
fatigue because it can reduce the capability of
muscles to produce force (by inhibiting anaerobic
glycolytic pathways). Therefore, we can exercise at
intensities just below our lactate threshold for quite a
while, but we fatigue quickly at intensities above our
lactate threshold.
2008
Part I: Fitness is in Your

Muscles, not the Cardiovascular System!
Aerobic vs. Anaerobic exercise. Note that

the body moves in and out of dierent energyproducing systems as more and dierent types of
motor units are recruited to do more work. This does
not happen at some definitive line, such as under this
line equals 100% aerobic, but cross that line and it's
100% anaerobic.
At lower intensities we are only training the
muscles we are recruiting. By exercising at higher
intensities, we recruit a higher percentage of both
our slow- and fast-twitch fibers, forcing them all to
adapt. At higher intensity levels we get all of the "go
longer" adaptations we want from the slow-twitch
fibers, while also accruing the "get faster" adaptations from our fast-twitch fibers. If you want to ride
fast, you have to ride fast. If all you do is ride slow,
you'll get very good at riding very slowly!
Lactate threshold is nothing more than a
reasonably identifiable blood marker at which we can
infer that we've recruited nearly 100% of our slowtwitch fibers, as well as lots of fast-twitch fibers. We
sit on this threshold because it is just that: a threshold. You can sit right there for a long time, forcing
lots of good changes in your muscles. Too far under
LT and you don't recruit enough motor units. Too far
above LT and you can't sit there long enough. Just at
or just under LT is optimal.
But what about cardiovascular fitness, the Training
Article Flavor of the Month from October through
January, you ask? Cardiovascular fitness is actually
adaptations occurring in three areas: blood volume,
heart stroke volume, and an increase in blood capillaries.
Blood volume increases rapidly with an
endurance training programsometimes by as
much as 8% in the first week. In general, trained
athletes can have a blood volume that is 25% higher
than untrained individuals. While the initial increase
is often blood plasma, the red blood cell mass
eventually increases as well. This general adaptation
occurs no matter what mode of endurance training is
employed.
Heart stroke volume increases (or the amount of
blood pumped by the heart with each beat) as you
become more fit. While part of this is due to the
increased blood volume, the left ventricle chamber

also enlarges (holds more blood), resistance to blood
flow decreases, and more blood is returned to the
heart to be pumped. All of these adaptations occur
simultaneously, which means you are capable of
pumping more blood at maximal exercise levels.
These changes can occur rapidly, especially with
high-intensity interval training.
Muscle capillaries increasecapillaries are
the small blood vessels that deliver blood containing
oxygen and fuel to your muscles. Obviously, more
capillaries mean greater blood delivery, which is a
desirable adaptation. During exercise, waste products and other substances enter the capillaries and
trigger expansion. This occurs only in the muscles
that are active during the exercise session, regardless
of exercise intensity. It is true that longer sessions
result in a stronger stimulus for capillary growth as
the stimulus is present for a longer period of time.
However, short and hard sessions provide a stimulus
for this type of adaptation as well and certainly do
not reverse this adaptation, as some have claimed. In
fact, the only way to increase capillary density in and
around your fast-twitch fibers is to recruit them with
harder eorts.
Think of these adaptations as reworking the plumbing in your body to deliver more blood, and therefore
oxygen and nutrients, to working muscles. These
adaptations happen very quickly and once they are
complete it is still the muscles doing the work.
Therefore, the composition and work capacity of our
muscles is the limiter, not the plumbing. At every
distance that you might race as a triathlete, from
sprint to Ironman, you have plenty of cardiovascular
capacity left, even if you are pushing very hard.
Therefore, cardiovascular adaptations are not an
important training consideration as far as performance is concerned.
To summarize the science-speak:
Most of what we call fitness is the expression of adaptations that occur in the muscles.
Contrary to popular/cultural belief, cardiovascular adaptations are a relatively small and easy to
achieve component of fitness.
By exercising at all intensities, but especially
at higher intensities, we recruit all of our muscle
fibers, forcing them all to adapt so they all become
better and stronger at what they do.
2008
A few critical things to point out:
So what does this science-speak mean for you?

A rising tide lifts all boats. By training at
threshold, we come faster at threshold. You used to
be able to ride one hour at 18mph and noodle at
16mph. Now you can hold 20mph for an hour and
18mph is the new noodle. How do you have develop
the ability to ride 18mph for 6hrs+ on race day? Well,
we can tell you that no amount of riding at 16mph is
gonna get you there! You build the 18mph Noodle
Fitness by riding at 20mph+ a lot! Train faster to get
faster!
Farther + Faster = Disaster. Tradition training approaches tell you to build the aerobic engine,
and then make it faster closer to the race. Our experience, with our own training and across hundreds of
athletes, has told us that, yes, it makes sense that
closer to the race we want to focus on racespecificity: effort, position, nutrition, etc. We want to
get very good at doing the stuff we will do on race
day so training at an aerobic intensity during the race
build makes sense because its race-specific. However, traditional training tells you this is also the time
to build your Fast, after youve earned the right by
building a bigger engine. But this intensity on top of
peak weekly training hours is a recipe for overtraining, injury and burnout. The net is that get
faster never happens under the traditional approach
because, right when youre supposed to get faster,
the race says you also have to go longer and something just has to give.
Instead we build your Fast, in the
Off-Season, when there is no requirement to also
build Far.
Finally, on a real-world level, we do this
harder/faster work in the off-season because we have
plenty of time to recover, we dont have to compete
with races (build / taper / recover), for most of us its
cold and dark outside, and going long at the start of a
long season would just make us nuts. In other words,
it just makes sense.
Part II: Get Out of the

Weight Room!
In Part I we introduced you to the principle that
performance fitness is in the muscles, not in the
cardiovascular system. Now we would like to introduce you to Return on Investment (ROI) and the
Principle of Specificity, Endurance Nations do-notpass-go concepts for the age-group athlete living
and working in the real world.
Return on Investment (ROI)
Return on Investment is the rate of return, on race
day, for every training minute spent.
Just for a second lets forget all this training/exercise
physiology mumbo-jumbo. Lets talk about the real
world; your reality as an age-grouper living in an age
grouper world. Its a busy place! Between family,
work, a personal life outside of training, family,
andfamily, your weekly time-pie is cut into many
slices. Training is just one of those slices and, we feel,
relatively unimportant in the grand scheme of things.
As age-group athletes you owe it to all of the very
important pie slices in your life to consider the rate of
return on race day for each training minute spent.
Dads, when youre walking your daughter down the
aisle on her wedding day, are you going to regret not
spending more time in the gym trying to improve
your half Ironman bike split? Moms? We hope not! As
coaches completely focused on the R.O.I. of each
training session and totally dialed into helping you
achieve the maximum results with a minimum of
time invested, we have concluded that sport-specific
activities are the answer and the non-sport-specific
stuff gets tossed first.
The Principle of Specificity
The Principle of Specificity states that the benefits
that you get from a particular type of training are
very specific to the type of activity that you
performed to get those benefits. In other words, if
you want to get good at a thing, do that thing.
2008
Train Faster to Get Faster
Force is Not Your Limiter

The fact is that endurance athletes are simply not
limited by the amount of force they can produce. For
example, let's examine the force required to pedal a
bike. Let's say you're on a three-mile hill at 10%
grade. Youre in the lowest gear, at about 50 rpm,
and the hill takes about 30 minutes to climb. So 30
minutes' x 50 rpm = 1,500 pedal revolutions. If you
went to the gym and put a weight on the leg press
that you could lift 1,500 times in 30 minutes, how
heavy would that weight be? More importantly, how
strong would you need to be lift this weight 1,500
times? Any endurance activity is one you do for a
long time. Because of this, by definition, the force
requirements of endurance activities are extremely
low compared to the traditional weight-training
movement.
Invest Your Time Wisely
What you've really done, by going to the gym two
hours a week and pushing up weight on the leg
press, is made your legs very good at pushing up
weight on the leg press. But if our ultimate goal is to
push pedals harder/faster or to run faster, shouldn't
you be out there on the road instead? The best, most
time efficient machine for improving cycling is your
bike and, with an additional two hours of cycling a
week, youll increase cycling volume by about 30%.
Now that is a significant change that will improve
your ability TO RIDE A BIKE!
Endurance athletes are told to strength train largely
because it is part of the cultural fabric of the sport.
Bob does it because he read a training article by a
guy who read a training article by a guy who read a
book. The idea is that the strength you gain by
pushing up a leg press will be converted, at some
point in the season, to pushing pedals harder and
faster or running faster.
In other words, we spend a lot of time doing one

thing (packing a bag, driving to the gym, lifting,
showering, re-packing, and driving to
work/home/etc.) in the hopes that it will eventually
help us do another thing, running or riding a bike,
better. The science has shown that this is just not the
case.
While strength training has general health benefits
for all of us, we are speaking as triathlon coaches with
the goal of maximizing your triathlon potential. If
you are just looking for general health benefits, we
believe you should:
Consult with your physician to determine
what strength training is appropriate for you.
Keep these activities as time ecient as
possible.
Take care to minimize their impact on
sport-specific activities.
In summary, if you want to weight lift or
cross-train this Winter, dont do it because you are
hoping to be a better triathlete. Do it because you
enjoy it, because it keeps you active and fit, because
it fits into your time-limited winter season.
Part III: Endurance

Nations Fast Then Far vs
Old Skool Base Training
In Part I we introduced you to the notion that fitness
is in the muscles, not the cardiovascular system. In
Part II we discussed the principles of Specificity and
Return on Investment, urging you to delete that 4th
newsletter this month espousing the benefits of
off-season strength training. Let's put these together
in an example that illustrates the Endurance Nation
training method compared to traditional endurance
training. It's TeamEN against TeamYou and to make
things interesting, well be playing tug-o-war!
The Teams
Our teams are going to pull against each other on the
rope. You figure that the match might last a long
time, so you'll need to train your aerobic fitness.
Off-Season Training Article Number 57 that youve
read this winter tells you that running and cycling at
2008
Certain movement patterns activate specific muscles.

For example, cycling activates the muscles of the
quadriceps and the soleus. Most importantly, while
cycling these muscles, and many, many others, all
work in concert together (firing patterns, joint angles,
rate of firing, etc) to create the very sport-specific act
of pedaling a bike. There is no better way to force
these cycling muscles to become better at pedaling a
bike than bypedaling a bike.
We take a look at our team and see that some of the

dudes are wearing blue shirts that say Team SlowTwitch." Others are in red "Team Fast-Twitch" shirts.
We put them on the rope and see that the blue guys
can pull all day with a moderate amount of force. The
red guys can really yank on the rope a couple times
but then they are done and need to sit on the bench
for a while to recover. They all have real lives and can
only train 6-8 hours a week in the winter.
To accrue the biggest bang from training time dollar
spent, the TeamEN plan may look like this:
If you want to get really good at pulling on a
rope, pull on a rope! Since all the muscles have to
work together to pull the rope, doesnt it make sense
to work the muscles in this same fashion? Whats a
better way to do this than applying the principal of
specificity? Why work these same muscles in a
different capacity and then try to transfer the
strength? More importantlywere busy. If our job is
to pull on a rope, the most efficient use of our time is
to meet in the sand lot, tug on the damn rope, then
go about our business.
Our Game Day Strategy is to start out with
the Blues, since they can pull all day. Then, as the
competition requires more force, we will bring in the
Reds and stick them on the rope as needed.
TeamEN Training
So how does this ROI-driven, Principle of Specificity
strategy manifest itself in training?
Have the Blues pull hard on the rope for a long time
so they can become stronger and longer rope pullers.
Have the Reds pull hard a lotif some can convert
from Reds to Blues, then more Blues can be put on
the rope and we can all pull longer before Reds are
needed from the bench.

When working on pulling, Blues and Reds
pull hardboth groups need to be the strongest and
longest they can be.
The Showdown
After 16 weeks of training the two teams meet.
Remember that each team has 20 members: 15 Blue
(Slow-Twitch) and 5 Red (Fast-Twitch).
First, its Blue on Blue. The pulling starts and since our
Blues are very good at pulling on a rope (remember,
weve focused on specific training sessions not lifting
weights, etc), we only have to put eight Blues on the
rope to your ten Blues. We still have seven Blues and
five Reds on the bench, while you only have another
five Blues left. Your Reds are sitting there in the team
bus, where they've been all along, not being called
upon to do any work.
You call in another two Blues to help pullwe match
that with another two of ours. Since our ten are
pulling at a smaller percentage of their own
individual strength because they've become very,
very strong Blues, and very good at pulling on a rope,
we have more capacity -- and still haven't called in
the rest of the Blues or even touched the Reds yet.
We want to make that happy hour at the local pub so
we have 2-3 Reds jointhey yank that rope and the
competition is done. We've still got three Blues and
five Reds on the benchyou're whole team is face
down in the sand. Your Reds are still on the bus,
untrained and unused.
The Translation
Its a funny example, but its very relevant: endurance
training is no different from what we have explained
above. Heres why.
Motor Recruitment: Each training session is nothing
more than an opportunity to recruit motor units. The
more you activate a motor unit, the more it begins to
take on slow-twitch characteristics. As you increase
the intensity of the training session, you recruit all of
the slow-twitch fibers and begin to recruit fasttwitch. Each flavor of muscle cell becomes better and
better at what they do. The slow-twitch fibers
become really good at being slow-twitch fibers.
Fast-twitch fibers begin to take on the characteristics
2008
low to moderate intensities are excellent ways to

build your aerobic fitness, as measured by your heart
rate. So you and your team follow this advice, while
pounding out lots of bench presses, squats, bicep
curls and seated rows. You're very serious about this
whole business and all this varied training requires
10-13 hours a weekin the cold and dark of winter,
shoehorned into holiday shopping, family activities,
and closing out those end-of-the-year projects at
work.
of slow-twitch fibers: they can go longer. Your

capacity for work will increase: slow-twitch fibers
become better and stronger at what they do.
Adaptation Through Use: If you only ride or at very
low effort levels, you will primarily recruit and train
slow-twitch fibers. The fast-twitch fibers in the
quadriceps will not be recruited significantly, so they
will not adapt or change. However, if you do a
significant amount of moderate or high intensity
work, you recruit intermediate and fast-twitch fibers,
causing a shift in their characteristics towards slowtwitch. As a result, they produce less lactate and
improve their fatigue resistance, which drives up
your lactate threshold and sustainable pace/power.
The Value of Lactate Threshold Training: Training at
an intensity that approximates your lactate threshold
intensity effectively raises your speed/pace at all
intensities. Your slow-twitch fibers are recruited and
the frequent use of your fast-twitch fibers helps them
take on the characteristics of slow-twitch fibersthis
is a big win-win in the endurance world.
The bottom line is that it really is worth your limited
time to focus on sport-specific activities. If you want
to swim, bike, and run faster and longer, youll need
to spend time swimming, biking and running. Build
your faster now, in the winter, when the calendar,
weather, and other considerations are stacked
against you. Adding far isnt hard at all, especially
once the seasons change. And since youll be faster
from a winter of quality training, going further will be
a lot more fun!
Next Section: The Audio + Slides from the EN Webinar: Heart Rate Training Redefined
2008
Please Download Your Audio Before You Begin Viewing the Slides
Click here to listen to the full audio file directly from

the web or download the file to your computer.
2008
Slides from our Live Webinar Held on 11/16/2008

Fan us on Facebook here to get future webinar slides and audio as FREE downloads -- and to track upcoming events!
Team En Focus
Heart Rate Training
Half Iron/70.3 and Ironman Events
450+ athletes training and racing inside EN
50/50 breakdown on Power/Pace vs HR
It's not the training tools you use that make

you an EN athlete....
Age Group Triathletes of All Ability Levels

Eective, Manageable Training Protocols
Education and Learning
The Community
...it's how you use them, understanding the

objective of each session, what's going on
inside your body, etc.
Webinar Contents
Definition Of Heart Rate Training
1.) What is HR + How Folks Currently Use It
Common Understanding:
2.) What is Problem with HR
Use of a Heart Rate Monitor to guide training and racing intensity.
3.) Rethinking Endurance Fitness Team EN:

How We Train
Use of Heart Rate test data to set training

zones.
The Systems:
4.) How HR Athletes Can Train Like Team EN
Mark Allen vs Dr. Maetone vs Friel

All dierent HR prescriptions for training
2008
Endurance Nation seeks to create a global network of age group triathletes committed to
achieving their personal best, all connected and coached via an aordable online community.
Why do people use heart rate.

HR goes up linearly with exercise
intensity.
We can measure it easily.

Repeatable?
Are Max HR Formulas Accurate?

Note the data in the red circles
225 vs 178 BPM!
Large variability is the norm (6.5
BPM)
HR Max formulas are useless
Same Subject Variability
Day to day variability

can be high
75 VS 115 BPM
at 125 Watts
2008
HR Doesnt Tell The Whole Story
2-3 BPM variation!
200-600 Watts!
HR measures cardio work, not work rate.

Dehydration can increase the heart rate by up to 7.5%
Heat and humidity can increase the heart rate by 10 beats/minute
Altitude can increase the heart rate by 10 to 20%, even when acclimatized
Biological variation can mean the heart rate varies from day to day by 2 to 4 beats/minute
Body position can aect HR (think bike position)
Fitness!
Cardiovascular drift
2008
Emphasis on Lactate Threshold
Forced Training Adaptations
What This Means

Those who do test, test to a specific HR number and
focus on that number. But that's not where the
fitness is.
The EN Perspective
By gauging performance relative to threshold
power/pace/speed, we can manipulate fiber recruitment and elicit the specific adaptations we want to
achieve.
As each type of muscle fiber is continually recruited,

it is forced to adapt, becoming better at what it
does:
Fast Twitch: go longer, produce more force, recovery

more quickly, burn glycogen more eciently.
Intermediate: begin to take on the characteristics of
slow twitch, so we have more slow twitch fibers
available to do the work before we need to recruit
fast twitch.
The work of moving your body down the road is

performed by the muscles, not the heart.
Note: All of these adaptations allow us to use more

of our available muscle fibers for a given race
distance. This results in a higher sustainable
power/pace.
What adaptations are we creating in the muscles,

not the heart/plumbing system.
Lactate Threshold
In control of our muscles; HR is a response to the

work we do.
As we move through the steps of increased workload, lactate is produced as more fast twitch fibers
are recruited.
Muscle Fibers
Below threshold, slow twitch fibers burn this

lactate as fuel.
Fitness: Muscles, Not the Heart
Slow Twitch
Burn fat and lactate for fuel (virtually unlimited
source)
Low force
High resistance to fatigue
Recover quickly
Fast Twitch
Burn glycogen (limited supply) and produce lactate
High force
Fatigue quickly
Recover slowly
Intermediate: Can be trained to become more like

slow twitch
Frequently recruited muscles become more fatigue
resistant.
Muscle Recruitment
Body recruits the amount of muscle fibers required
to do the work you ask of it.
Above threshold, there is too much lactate and we

fatigue very quickly, become forced to slow down.
What Lactate Threshold Means

Is a blood chemistry marker, point at which we can
infer that we have recruited all of our slow twitch
fibers and most of our fast twitch fibers
An eort level where we can sit for a long time.
Sitting here forces slow- and fast-twitch fibers to
adapt.
Your heart rate at lactate threshold is only a SYMPTOM of the work you are doing. It's only a marker of
the eort.
Pace/speed/power at lactate threshold has been
proven to be the most accurate predictor of performance at ALL distances.
As workload increases, body recruits more muscles

fibers, calling upon more and more fast twitch fibers.
At some workload/eort level, the body begins to
recruit more and more fast twitch fibers, to help
handle the load.
During all of this, Heart Levels fluctuate.
2008
By becoming faster at lactate threshold, we increase

our speed at ALL intensities: "Rising tide lifts all
boats."
Slow Twitch: go longer, produce more force, recover

more quickly, burn fat and lactate more eciently.
Cardiovascular Fitness
Heart Rate Athlete Guidance
The Plumbing
Shift your training session perspective:
"sit at heart rate x"

becomes
1. Blood volume
2. Heart stroke volume
"recruit muscles and force them to adapt"
3. = lower HR at a given work load
Benchmark Your Fitness
The Muscles
Don't be afraid to work: Work WORKS!
1. Less Lactate
Adjust Your Season Paradigm
2. Fatigue resistance
3. Capillarization
These factors are

what make you
faster!
4. Increased mitochondria
5. Efficiency
Step 1: Test Your Fitnes

Swim: 1k TT; 100yd/m avg pace = T-Pace
Bike: 40' TT; avg heart rate is your bike LTHR
Run: 10k TT; avg heart rate is your run LTHR
6. Shift to carbs occurs at a higher intensity
How Team EN Works Out

We Focus on WORK
Every Workout = Muscle Recruitment Session
Focus on Lactate Threshold
effort/speed/pace/power
Sport Specific Training
Step 2: Identify Your Zones

Friel Zones
Zone 1 65-78%
Easy
Zone 2 78-89%
Steady
Zone 3 89-93%
Upper Steady - Moderate

Hard/WORK
Zone 4 93-99%
Moderate Hard - Hard
Zone 5 100-102% Hard - Very Hard
Team EN Mantras
What happens as we move from zone to zone?
Work is Speed Entering the Body
We focus on:
Work WORKS
Easy; WORK; Hard
ROI, Always
Steady is for race prep period
Muscle Recruitment Sessions
Step 3: Identify Speed / Pace
Out-Season: All fibers, in a very time-ecient, low

volume manner.
The Swim:
Already Done, Congrats!
General Prep: All fibers, but shifting towards slow

twitch as volume increases.
Bike and Run:

Do TT on safe, consistent, repeatable course.
Race Prep: Race specific adaptions; big focus on

slow twitch, race nutrition, position, movement and
recruitment patterns, etc.
Note average speed (bike) or pace (run) for your

test.
7. More glycogen stored = metabolic fitness
2008
Bike Training
Use your speed at threshold as a benchmark. VERY helpful if you have long climbs available.
Exceed it often.
Train fast to race fast.
Can nuke self on bike.
Not how far you went, but how hard your far was.
Run Training
To get training paces:
Take results from 10k test and enter into VDot calculator: http://runbayou.com/jackd.htm
Dierent Pace Flavors
Easy
Marathon
Half Marathon
Threshold
Interval
Repeat
We are a virtual triathlon team with over 400 members. We focus exclusively on the needs of age-group
athletes training for full and half Ironman distance triathlons. Our plans and advice are focused on Return
On Investment, making sure that you spend your time on the work that yields the greatest impact on your
fitness and on your race day. From training time to technique to where you spend your money, we are
committed to making sure you get the biggest bang for your buck.
Team Endurance Nation

We are a team of 400+ long course triathletes
training together using a suite of plans in their 6th
generation of improvement. At every US Ironman
we put 25-35 athletes on the course, 70+ folks in a
room for dinner, and 100+ folks on the ground to
listen to our FREE pre-race talk...not to mention two
coaches on the course all day and behind the finish
line at night!
Our coaches have nearly 20 years of long course
coaching experience between them and are recognized experts in training and racing long course
triathlon with heart rate, power and pace.
We are age-group podium finishers, Kona qualifiers,
45yo housewives, and first timers all sharing information, tips, and experiences...All of this for only
$99/month!
Interested in Joining Us?
Join the Waitlist and receive a FREE ebook!
Endurance Nation Training Plans

We understand that the Team is not for everyone.
Many of you just want a quality training plan at a
good price. We have you covered with our OutSeason training plans -- in their fifth generation of
improvement!
These plans have been proven across 500+ athletes
over the last two years to yield these results:
* 2:30 10k and 4:47 half marathon improvements
* Functional Threshold Power (FTP) increase of
15%
The OutSeason has long been the beginning foundation of the PRs and results our athletes achieve in
their long course season. This is your chance to tap
into the same eective training protocols and boost
your fitness! Please note: We expect to publish
completely reworked half and full Ironman training
plans in the winter.
Interested in Purchasing an Endurance Nation
Training Plan?
Register Here to Receive a Discount Code and a FREE
ebook!
2008
There are two ways you can work with Endurance Nation for the 2009-10 Season

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