Posted on

5 easy steps to create your endurance training program

An introduction to TOT Endurance training philosophy, which helps you create your endurance training program in 5 easy steps.

Anyone who’s ever met an endurance athlete knows that they can be pretty single-minded – they love training and racing and tend to do it hard and often. However, we don’t necessarily believe that this is a fruitful approach. Yes, training is absolutely vital to success in swimrun and triathlon, but what about the quality of that training? 

Let’s face it, training can be pretty addictive, and most athletes enjoy the rush that they get from pushing themselves. However, like everything, this can become a negative, when done to excess. Unfortunately, we meet with too many athletes that assume that if they are not completely exhausted after each training session, then it was a waste of time. Add to this that it is all too common to train in a somewhat random fashion, without a clear race goal or training plan. 

These problems are often compounded when people are new to endurance sports – training for a big race can be a daunting task and if you don’t do it the right way, then you may find it difficult to achieve your goals or even worse, overtraining and getting injured. Note that the above is very common if an athlete trains without structure.

We believe that we can help – by enabling endurance athletes to add structure, shape, and purpose to their endurance training program. Simplifying the things that you need to do to succeed and then helping to design an individual training plan that will allow you to achieve what you want. Thus, we started TOT Endurance, with its sub-brands TOT Triathlon and TOT Swimrun – to help you to train smarter. 

This is the introduction to our article series on how to create your endurance training program and our philosophy about how we formulate our training plans.

Our training philosophy

We like to think about endurance training as a journey – not the kind of journey that you take to work, when all the matters is getting from point a to point b as quickly as possible, but the kind of journey that you take when you are backpacking, where the things that you do along the way are as enrichening as the destination itself.

Our training philosophy builds upon this insight, seeking to give structure, organization, and purpose to your training and racing season. So that you can be as motivated about the training, as you are about the big challenge at the end of it.

The journey is never easy, whether you plan to compete in triathlon or swimrun, whether the race is short, medium or long, whether you’re a first-timer or a seasoned endurance athlete – you’re always going to face challenges along the way. However, those challenges become infinitely more daunting, if you approach your endurance training program in a chaotic manner.

Yet, it’s difficult and time-consuming to come up with a dedicated training plan. We all face real-world demands from family and work, not to mention all the other unexpected things that can spring up over the course of a season. Sprinkle endurance training on top and you have a serious balancing act on your hands. Professional athletes have teams of coaches and other specialists, so they can just focus on their training schedule, but that isn’t available to most people. 

We want to simplify and democratize endurance sports, opening them up to a far larger pool of people – because we passionately believe that with the right guidance anyone can achieve their endurance goals.

This is where our digital service comes in, acting like a digital coach that gives your endurance training purpose and helps you to achieve your goals. It designs an individual endurance training program based on your needs and allows you to take your training to the next level.

5 steps to successful training and racing

If you’re going to balance everyday life with the rigors of endurance training and racing, then you need a plan. This plan can be complicated or simple, but it needs to be realistic and well thought out. To help you discover this plan, we’ve developed five simple steps that will help you define your starting point, your goal, and your journey to get there. We’ll also help you answer how much, how often, and how hard you should workout. Then collate it all into a dedicated individual endurance training program.

In the following articles, we’ll walk you through – 

How to start endurance training – The best way to begin anything is with a realistic assessment of your own abilities – there’s no point in starting an astrophysics course without basic knowledge of maths. The same is true of endurance training, you need to have a realistic understanding of your physical and mental abilities, so you can make a good self-assessment and start at the right level.

Endurance training and racing – Most training seasons revolve around a main race. So, how do you identify it, and what are your training objectives? Do you have a specific time in mind or would completing it be an achievement in itself?

Training volume in endurance sports – You’ll need to slowly build up your capacity over the course of the season, via a series of training sessions. But how many hours do you need to train to achieve your goal – how much and how often do you need to work out?

Endurance training zones – The intensity of your training is vital. Whether you base your training on heart rate, pace or effect, your training zones are the foundation for all training and racing. How hard do you need to work out? How can you avoid overtraining?

Endurance training plan – Most things in life are about quality rather than quantity. Thus, you need to periodize your training. Training for training’s sake is much less helpful than targeted training with a specific purpose. This is why an individual training plan, with different phases, is so important. When do you train what?

Welcome to TOT Endurance