An athlete’s lactate threshold (LT) is associated with an exercise intensity at which lactate begins to accumulate and available aerobic energy sources can no longer keep up with the high rate of energy demand. This type of training is usually completed at intensities higher than race pace, which may correspond to an intensity at or slightly above the lactate threshold. Moderate-Duration, High-Intensity Training Furthermore, some aerobic endurance athletes have suggested that continuous long-duration activities equal to or greater than competition lengths may have psychological benefits. Prolonged activities have been reported to induce muscle glycogen depletion and to acutely increase the rate of fat metabolism, while chronically leading to an increase in stroke volume, mitochondrial density, and a more efficient oxidative capacity (7, 18). Building a base level of aerobic capacity also improves the ability to recover between training sessions (17). Such adaptations are necessary to allow for progressions in intensity, duration, and volume during training as the competition phase approaches. In addition, base training helps enhance the basic cardiorespiratory and cardiovascular adaptations that are expected to occur with aerobic endurance exercise (7, 18). It allows athletes to participate in a relatively large training volume without imposing a high level of stress on the musculoskeletal system. This is sometimes referred to as base training. Moderate-intensity training (i.e., LSD training) generally constitutes a major portion of an aerobic endurance athlete’s training volume. Typically, the training distance is greater than the race distance by at least 30 minutes (9). The most common type of training identified with aerobic endurance sports, often referred to as long, slow distance (LSD) training, is characterized by moderate intensities (i.e., 60% to 70% of VO 2max or HRmax) maintained for long periods of time. Long-Duration, Moderate-Intensity Training However, conventional beliefs regarding the routine practice of pre-event static stretching have recently been questioned (48, 50, 53). Static stretching exercises, in which a body position is held stationary for a predetermined period of time (typically 10-30 seconds), are habitually recommended by some sport coaches to improve range of motion within joints, enhance performance, and reduce the risk of injury prior to activity (30, 36, 46). Although these three primary training strategies are all important to a balanced training program, specificity and variety are key to an enjoyable experience and a successful outcome. This evidence suggests that combining traditional long-duration training with moderate-intensity training and short-duration, high-intensity training may yield the same (if not better) results in performance adaptations.
New research in the lab and on the field has utilized a complex strategy of strength, speed, and stamina to demonstrate the importance of training multiple physiological components, debunking the idea that long, slow distance is the only way to train. Creative use of the principles of aerobic endurance training program design should focus on reducing the risk of overtraining and enhancing endurance performance. Aerobic endurance training programs in particular require thought and creativity, due to the broad range of activities that fall under the umbrella of aerobic endurance. However, it is essential that training programs be designed to be specific to the sport, season of competition, and the individual needs of the athlete. As with any sport, a variety of training methods can be implemented to promote the greatest physiological adaptations. The structure of any training program is instrumental for athletic success, injury prevention, and individual confidence. All text and images provided by Human Kinetics.
The following is an exclusive excerpt from the book NSCA's Guide to Program Design, published by Human Kinetics.
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