Fitter Radio Triathlon Podcast Fitter Radio Episode 479 - Dr Kate Baldwin: Transforming Endurance Performance with Strength Training
May 9, 2023
Dr. Kate Baldwin, an exercise physiologist from Endurance Movement, discusses the pivotal role of strength training for endurance athletes. She addresses common misconceptions about high reps versus heavier weights, advocating for effective load progressions. Kate emphasizes the significance of proper technique and recovery to prevent injuries. She explains the dynamics of muscle soreness and its implications for both novice and experienced athletes. Finally, Kate shares practical strategies for incorporating strength training seamlessly alongside endurance workouts.
AI Snips
Chapters
Transcript
Episode notes
Heavy Low-Reps Boost Endurance
- Heavy strength training with low reps (1-6) at over 85% 1RM best improves endurance performance.
- Moderate or high-rep ranges often fail to enhance running economy or specific endurance metrics.
Start Light, Build Confidence
- Start strength training light with machines or easier weights to build confidence and technique.
- Progress slowly in intensity to reduce soreness and avoid discouragement early on.
Rest Fully Between Sets
- Avoid circuit-style strength training as it limits rest and impairs maximal strength adaptations.
- Allow full rest (around 3 minutes) to hit heavy loads and maximize tendon stiffness and muscle adaptations.