Long Steady Distance
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Long steady distance training rebuilds your body to go for long distances. You increase the efficiency of your cardiovascular system and get a feel for your heart rate and breathing patterns. LSD workouts require a steady, flat pace. Set a pace at 65 percent to 75 percent of your maximum heart rate. Sit at this heart rate but do not dally. Keep the pace steady and sure and maintain the aerobic workout. LSD is appropriate for any type of endurance sport. Running LSD, swimming or cycling (or cross country skiing should your training be in snow) will build endurance and stamina.
Strength Training
Ultracycling's Lisa Marie Dougherty reports that strength training certain muscle groups will build long-distance endurance. She suggests doing strength work one to two times a week during your training regimen. A series of leg press and squats, calf press and raises, abdominal curls and seated or bent rows should be practiced. These exercises will strengthen and develop quads and hip flexors, calfs and abdominal muscles. These muscles support the body during distance and endurance runs. When this system is strengthened, less energy needs to be devoted to keeping the body upright, allowing the extra energy to be used for the distance. These exercises are relevant for any endurance athlete, runner, swimmer or cyclist as these are designed to strengthen core muscles to provide support to the torso.
Intervals
Interval training, while painful, yields benefits to endurance and stamina, according to Hazen at Tri-Newbies online, a triathlete website. Know your maximum heart rate and begin a warm-up ride or run. Go out for at 70 percent of your maximum heart rate to get the body ready for intervals. Decide on a distance for the interval ride or run, such as 1/4 mile, 1/2 mile or a mile. Bring your pace up to 85 percent of your maximum heart rate. Ride or run the interval distance at this pace for most of its length, trying to get your maximum heart rate to 90 percent for the last 1/4 of the interval. Cool down for one mile by riding or running at 65 percent maximum heart rate. Repeat this drill two to six times.
Article Written By Eric Cedric
A former Alaskan of 20 years, Eric Cedric now resides in California. He's published in "Outside" and "Backpacker" and has written a book on life in small-town Alaska, "North by Southeast." Cedric was a professional mountain guide and backcountry expedition leader for 18 years. He worked in Russia, Iceland, Greece, Turkey and Belize. Cedric attended Syracuse University and is a private pilot.
