The Need for Speed... for the Endurance Athlete (Part 1)

A typical mistake endurance athletes make is spending too much time training endurance. That may sound silly, but hear me out. If you are racing in an endurance event (running, cycling, triathlon), you'll note that awards are given out for who finishes the race fastest! So it makes sense that you should not only have the endurance to complete an event, but you should be fast.

The common mantra for the endurance athlete has been to train endurance. But training endurance will never make you fast. If your your goal is to race a 4:15 min/km pace but your average training pace is 5:30 min/km, then my question is: Where is the speed going to come from if you don't train for it??

Many athletes look to achieve a gain in speed by upgrading their gear. Lighter bike/bike components, lighter wheels with decreased rolling resistance, increase aerodynamics, lighter running shoes, etc... Though fun, this can be a very expensive hobby. There is a better solution, get faster!

Speed and endurance are actually inter-related. Consider that your lactate threshold is about 70% of your maximum pace for cycling or running. That means that you can continue performing at that intensity level for prolonged periods without building up fatigue inducing byproduct - lactic acid.

So, it makes sense that if you increase your maximum speed, your endurance performance will also improve. For example, if you raise your theoretical 100% max pace by 20% your 70% pace will now have turned to 84%!! Or in other words, your 5:30 min/km average pace will now have improved to 4:34 min/km. Unfortunately many endurance athletes fall into the trap of limiting their training intensity to the level of their lactate threshold level, and their race performance suffers.

Speed training should assume a more important role in an endurance athlete's training program. Their is certainly need to develop an aerobic base, train long, and train technique, but there is also the need for speed.

A few quick notes about speed training.

1. Speed training is not for everyone. If your goal is simply to finish an endurance event, you won't need speed. But don't expect to train slow, and compete fast.

2. Speed training is not a substitute for building an aerobic base. There is a need for training long, especially when training for ultra distance triathlons like Ironman. However, most programs include too much "junk" mileage and an overemphasis on the development of aerobic capacity as opposed to the anaerobic system. It has however been shown that some of the most effective ways of improving your capacity for aerobic work is achieved through anaerobic training.

3. Technique training should always precede speed training. Good mechanics will improve efficiency and economy. Proper technique will also help you avoid overuse and acute injuries that are related to poor biomechanics.

...stay tuned for Part 2 (how to train speed)