#PTonICE Daily Show
Episode 1885 - Minimum dose: endurance athlete edition
Jan 3, 2025
Discover the essential strategies for endurance athletes to maintain their aerobic capacity during the off-season. Learn about the minimum training doses needed to sustain fitness without overexertion. The discussion emphasizes the crucial role of impact exercises in preserving bone health, especially for runners transitioning to different training modes. Plus, get insights on upcoming rehabilitation courses tailored for runners and cyclists, ensuring you stay ahead in your fitness journey!
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Quick takeaways
- Endurance athletes can effectively maintain aerobic capacity during the off-season by training just two days a week while keeping intensity constant.
- Incorporating high-impact exercises like jump rope or plyometrics at least three times a week is essential for runners to sustain bone health.
Deep dives
Maintaining Aerobic Capacity in Off-Season
Endurance athletes can maintain their aerobic capacity during the off-season by adjusting their training. Research shows that reducing training frequency from six days to just two days per week, while keeping the volume and intensity constant, is effective for preserving VO2 max. Athletes can also reduce overall training volume by a third while maintaining the same frequency and intensity without losing their long endurance capabilities. This approach allows athletes to stay fit even when they train less frequently during their off-season period.
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