That Triathlon Show

Strength training for endurance performance with Richard Blagrove, PhD | EP#292

59 snips
Jun 28, 2021
Guest
Richard Blagrove
In this engaging conversation, Richard Blagrove, PhD, a lecturer and expert in strength conditioning for endurance athletes, shares invaluable insights. He discusses the critical role of strength training in enhancing performance for middle and long-distance runners while reducing injury risks. Richard also tackles common myths around endurance sports and dives into effective plyometric training methods. Plus, he outlines smart programming strategies and tapering techniques that help athletes stay at the top of their game.
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ANECDOTE

From Injured Runner To Elite Rower Then Back

  • Richard switched from middle-distance running to rowing at age 21 after recurrent injuries.
  • He found more success in rowing due to height but later returned to running and specialised in S&C to reduce injury risk.
ADVICE

Base Strength On Training Age Not Sport Experience

  • Tailor S&C to training age not chronological age; start novices with fundamentals then progress slowly.
  • Teach squats, hip hinge, lunges, single-leg moves with bodyweight for 2–3 months before adding load for athletes new to lifting.
INSIGHT

Short S&C Mesocycles Yield Meaningful Economy Gains

  • Short-term studies show economy gains of 2–8% after ~12 weeks of S&C, which is meaningful for performance.
  • Most evidence comes from novices over ≤12-week interventions; long-term gains in well-trained athletes are smaller and slower.
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