High Intensity Power Training and Endurance Performance

Greg Hicks, age 58 has been running for over 37 years. He has run numerous marathons, ½’s and other events. In June 2011 he decided to join MM Team Fitness to work on his flexibility and strength to further his running performance, decrease injury risk, and make each event more enjoyable. 

Over the past 2 years he’s made considerable progress in all areas of fitness. What is particularly impressive is that he’s done very little running this past year (about 35 mi total) and no cycling for about 2 years, yet has maintained a high level of generalized physical preparedness (GPP) through high intensity power training 3d/wk for both modes of exercise. 

On May 4^th he ran the Cincy Flying Pig ½ with his future son-in-law and friends for fun (not for time he emphasized), a leisurely jog at 10:27 pace, still faster than 53% of those in his category and faster than the race average. Greg’s typical ½ time is about 2 hrs (Cincy 2010 and 2011 events) and he reminds Cap City runners that High Street is not a hill. The following week (May 11^th) he rode one leg of TOSRV (Columbus to Portsmouth), 105 miles on an early 1980’s Nishiki steel tubing clunker with shifters on the stem (averaged about 15 mph). Total prep for event, 0 miles. Did it for fun and felt he could have done the full event. 

Greg was back in the gym for his regular workout on Tues following both events, a quick recovery, no drama. Given how well he’s done with little to no preparation, going forward he’s decided to include some specific run/cycle training for these events. His goal is a 1:45 ½ and a 3:50 full, but now its kayak season and because this is about enjoying the experience, his focus will be on the water.  

As his trainer I want to be clear here, I am not suggesting that 3d/wk of High Intensity Power Training is enough to be competitive in running, cycling or other endurance event; one has to put in the miles to prepare the body and physiological systems for the task. However one has to ask, if a growing number of participants are able to run or cycle in these events for fun and without formal training, yet post better times than over ½ that specifically train for these events, is there a better way to train for running, cycling or other athletic endeavors? Are we becoming too specific with our training? Doing more of the same and getting less out of it? It’s evident not only in adults but our young athletic population. We encourage them to compete in one or more sporting events, sometimes year round, hire specialty coaches, spend hours on skill training, but do little if any strength and conditioning or GPP to provide a solid foundation for optimal performance and injury prevention. Something to think about when doing more to get better, yields little or no improvement coupled with a higher incidence of injuries.