That Triathlon Show Gareth Sandford, PhD | EP#398
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Jul 10, 2023 Gareth Sandford, PhD, is a physiologist at the Canadian Sports Institute Pacific with extensive experience in Olympic and professional sports. He dives into the intricacies of athlete profiling and the concept of Anaerobic Speed Reserve. Discover how tailored training can optimize performance for different athletes, the critical balance between intensity and endurance, and why too much high-intensity training can backfire. He also sheds light on the role of fast-twitch muscle fibers in marathon performance, providing insights that can elevate any triathlete's game.
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Speed-Endurance Balance in Middle Distances
- Middle distance events lasting 1 to 10 minutes allow success from both speed and endurance profiles.
- Peaks in speed and surges in racing require force and technique, not just energy supply.
Use Max Sprint & Aerobic Speeds
- Measure athlete profiles using maximal sprint speed and maximal aerobic speed.
- Use the ratio of these to plan individualized training by understanding their speed-endurance balance.
Build Speed Foundations Safely
- Develop force and coordination using foundational exercises like jump rope and hill sprints.
- Such training improves sprint speed and lowers energy cost at lower intensities.