Ironman Training. How to train smart not longer.
Can low volume high intensity training produce faster long distance results?
Volume does not make you faster. Speed and strength makes you faster. Dr Jeff Banas, Certified Strength and Conditioning Specialist and Ironman Triathlon Coach talks about some of the concepts behind low volume high intensity training for Ironman and Half Ironman races.
Shorter high intensity training = better long distance race results (FASTER!).
In order for you to get the most out of your coach and training, there are some things about the training that you will need to understand.
In order to race well at any distance the focus should not be on the distance itself, but rather the conditioning of the body to HOLD the INTENSITY that your race goal requires for the event duration. How we produce, buffer, tolerate and clear lactic acid in the body has a major effect on endurance, both in training and in racing. 
The ONLY way to race at a high intensity is to TRAIN at high intensity. If you constantly train at low Z2, your body will fall back into Z2 while racing.
If we are going to train at higher intensities, the volume has to be lower to allow you to recover.
In order to training at higher intensities producing greater biomechanical efficiency, more resistance to muscular fatigue and better aerobic and anaerobic conditioning.
In long distance races, most people do not slow down due to poor cardiovascular conditioning; most people slow down because of muscular fatigue.
Training at higher intensities will build up more muscular fatigue resistance which will make you faster.
In order to train at this higher intensity, the volume needs to be lower. Training at high volumes at mild intensity, just does not produce enough muscular fatigue.
For this reason, we will be training AT or ABOVE race pace.
Training fast = racing fast
Training slow = racing slow.
Volume doesn’t make you fast; building up speed makes you fast.
Speed training increases your mechanical efficiency so you can run/cycle faster for the same cardiac output. You only need enough aerobic conditioning to get to the finish line, after that it’s about getting faster.
The only reason to do high volume running or cycling is to prepare you mentally. If you already know you can ride or run the distance, really no reason to do the really high volume. Less hours of training allows you to recover more so you can train harder.
In order to this and gain speed we will be focusing on three areas.
1) Strength
2) Strength Endurance
3) Speed Endurance
You should be pushing yourself during these sessions and you should feel tired. If your work out called for 5 sets and after your 5 sets, I asked you to do another one and you can’t, you probably did them right.
Remember, most people do not slow down because of cardio fatigue; they slow down because of muscle fatigue. So, our goals are to increase speed in improve muscular fatigue resistance.
