Endurance Training and Programming Clinic
Thursday, February 2nd at 6:30pm at CFW
Attendees will learn the minimalist/high intensity way to train, eat, and supplement for endurance events. Also covered is how to properly use the myofascial massage (foam roller) to improve recovery.
Experienced endurance athletes, beginners aspiring to do complete their first race, or anyone just wanting to supplement their fitness with better quality endurance training will benefit from this clinic.
This clinic augments the POSE Running Clinic on 29 January perfectly.
While researching the effects of Creatine on high intensity, mid-duration exercise, I read an article by Charles Poliquin on countering the bad affects of aerobic training. That article inspired me to solidify plans of presenting an endurance training seminar. I hate seeing people run themselves into the ground with unhealthy training methods and often, a total disregard to diet, while training for an endurance event. Most people start running, swimming, or cycling to improve their health and fitness. The problem is their intent of getting healthier is derailed by the very unhealthy “more is better” approach commonly accepted in the endurance training community.
It is my passion, and a large part of CrossFit Wilmington’s mission, to help you accomplish goals, whatever they may be, as healthily and intelligently as possible. Since it’s the beginning of the new training year for endurance athletes, this is a great time to bring up the down sides to endurance work, but more importantly, help you counter them.
Many assume, since I’m the owner of a CrossFit that stresses strength training, I haven’t done and do not support endurance activities. Heck, a while back I heard a local running coach even said “there is no way he could finish a marathon”. I laughed. Granted, there are a few CrossFit “coaches” around that possess no background in any sport, much less endurance, and they give us all a bad name. But I have actually completed many long distance events that make the 26 miler a shorty by comparison. My endurance background has been varied, to say the least. It has probably been my focus for more of my life than CrossFit and strength conditioning have. I have been a competitive triathlete, cross country mountain biker, done some through-treks in places most would never visit, and a few Adventure Races. Some military courses I’ve trained for and completed were certainly ultra distance. Some, like SFAS, required 15 – 25 miles a day carrying 50-100lbs of gear for more than three weeks at a time. TheCombat Diver Course (CDQC) is long days of swimming and running that make most triathlons seem short and easy. Back then, I used the conventional idea for training long distance that assumes more is better. To make matters worse, my diet was atrocious. I just ate… anything and everything with no concern for quality or content. The main ingredients of my recovery drinks were barley, hops, wheats, and other fermented agriculture. Luckily, I’ve learned a better way.
Nowadays I train men to complete these same courses with far more intelligent programming means. I’ve had 100% success rate of men I’ve trained for Special Forces Selection and Assessment (SFAS), Basic Underwater Demolition – SEAL (BUDS/S), Marine Amphibious Reconnaissance School (ARS), and Combat Control Orientation Course (CCOC). 100% is pretty good, considering the pass rate for any of these courses is less than 50%.
I’m currently working for MARSOC (Marine Corps Special Operations Command) on a project tasked to physically prepare new Operators for their grueling mission requirements. I enjoy the opportunity to teach the “less is more” approach to
our nation’s newest Special Operations Unit. It’s a daunting task though… they’re made up of Marines. A far more hard-headed and resistant to change bunch than the endurance community. I was asked to present the nutrition class to the MARSOC pre-selection students. It is a great thing for them and an opportunity I jumped on. I often wonder how much better an athlete and operator I would have been if I were given that information at the beginning of my SOF career. Kudos to MARSOC and all of SOF for sincerely making an effort to improve their training programs. The young operators will certainly have longer, healthier careers than us before them.
In the last few years, the shift has been away from excessively voluminousness training and towards healthier, optimal training. Today, only the most ignorant endurance competitors and enthusiasts are unaware how long slow distance (LSD), i.e. “cardio”, has more negative health affects than positive. They are doomed to a world of skinny fatness, IT band syndrome, Plantar Fasciitis, and other injuries .
Luckily, there are athletes and coaches who have done their research, actually listened to their body’s cry for leniency and learned their addiction to long slow training has ill effects. Negative effects like… highly elevated inflammation and cortisol levels, oxidative stress, severely compromised immune system, lowered testosterone and reproductive function, repetitive use injuries (some mentioned above). Those are off the top of my head. There are many more. For those ladies and gents who’ve sought out healthier training alternatives, better diet, and aggressive supplementation, have seen their lives and race times improved.
If you’ve not discovered the benefits of shorter, higher intensity training, attend our Endurance Training Seminar on Thursday, February 2nd at 6:30pm. I will line out the benefits of training in the lactic acid threshold to improve your aerobic threshold. That is, using shorter training distances and higher intensities to improve your VO2 Max (oxygen utilization capacity). I will also remove the guess work of how to train for 5ks, 10ks, 13ers, and the full 26.3 mile running events and comparable Tri races. Interested in Ultra races? We can talk about those too. Triathletes, important for you, I will cover how to properly manage the complicated, and sometimes overwhelming, task of simultaneously training three disciplines.
And of course I’ll discuss diet and supplementation. Just as important as training, how you fuel your training, recovery, and your race day efforts can make or break your endurance training. The most grossly incorrect information endurance athletes receive is on diet and supplementation. It still blows my mind that endurance coaches recommend pasta, carb gels, bananas, and even “flat” sodas for the primary endurance fuel sources. Worse, most endurance athletes eat that stuff only on race day. Of course, they the wonder why they became bloated and developed intestinal cramps during their race. I’ll show you how to fuel your endurance endeavors with healthy, nourishing foods.
Supplements are possibly the most overlooked and misused pieces of the endurance training and diet pie. Most coaches recommend a carb drink after training or a race and chalk it up as good. Your coach will also recommend Glutamine too… if you’re lucky. If you’d rather not leave your next race to chance, this class will give you understanding of the best supplements to use, and why to us them, before, during, and after your training.
This Endurance Training Seminar, in addition to the POSE Running Clinic with Ed Burgarin, can make this race season your best. If you’re a beginner and this is your first year of endurance races, this couplet of seminars will make you far more successful than you thought. Even if you’re not planning on doing any races, but want to increase your fitness with supplemental endurance work, you will benefit greatly.