This guide and course were designed by Natalia Pocelujko, an elite endurance athlete and also a Master Teacher in ProFi Fitness School.
The purpose of this manual is to provide anyone including fitness professionals with a reference manual containing theoretical background applied to endurance sports. This guide contains three parts that covers all aspects of endurance training: from methods and tips to equipment and common injuries, as well as preparation for racing.
For the course day we do three parts:
The first part of the course centres on the cardio-respiratory system and the science behind fitness including cardiovascular endurance, muscular strength and stamina. Biological aspects of the functioning of the skeletal muscle are also covered from a mechanical point of view down to the cell level. Crucial biochemical components are explained in simple words to understand the physiology behind physical exertion. The energy systems that enable every cell, tissue and organ of our bodies to function are described in the context of aerobic and anaerobic thresholds. Linked to these thresholds are the training heart rate zones, which are defined and explained along major parameters measured such as maximal oxygen uptake.
The second part of the course focuses on the application of this theoretical knowledge to endurance sports, namely triathlon and adventure races. The disciplines exposed here are swimming, cycling and running. Categories, race types, training design as well as optimal choice of gear and equipment are covered here. The last part of the course deals with sub-training to enhance performance. This includes ways of improving functional fitness and building core strength. Fitness assessments are reviewed and common injuries encountered in triathlon are covered extensively. Finally, mental preparation for racing and nutrition advice is also given.
After completing this module and taking part in the master class, you will have understood the basics of sports science applied to triathlon and gained thorough knowledge on how to train and prepare efficiently for race day.
Part 3 is our course conclusion. At this point if you still have any areas that you may be unsure of you can ask the tutor questions, which they will be more than happy to help you with.