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ENDURANCE SPORTS TRAINING


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ENDURANCE SPORTS TRAINING


Athletic Republic has developed an Endurance Sport Training program for adult runners, cyclists, and triathletes.  

This new program, aimed at the burgeoning numbers of participants in these disciplines, is based on the principles that:

  • You do not have to be genetically gifted to get faster; speed is a skill that can be improved.
  • Proper biomechanics, strength and stability are critical determinants of performance and contribute to reducing the risk of injury.
  • To become faster and stronger, endurance athletes need more than the standard low-resistance, high-repetition workouts, boot camps, cross-training classes, or any other high-intensity one-size-fits-all approach. 
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ENDURANCE SPORTS TRAINING METHODOLOGY


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ENDURANCE SPORTS TRAINING METHODOLOGY


athletic republic endurance sports training

Without a formal training plan, developed by a qualified coach, many endurance athletes get injured and stay injured, constantly fighting a frustrating and never-ending battle against their own bodies.  Incorporating Athletic Republic's Endurance Training into the athlete’s cycling, running and/or swimming program provides structure to their speed, strength and ability training and in some cases, muscular imbalances may be addressed through the use of targeted strength and conditioning.  Endurance athletes should consider AR's Endurance Sports Training to improve their speed, strength, stability and resistance to injury—which ultimately will improve their overall performance. 


individualized approach to development

Athletic Republic's Test-Teach-Train methodology applies to the endurance athlete as well. We TEST every athlete in order to establish a performance baseline and identify areas of opportunity for improving speed, power, flexibility and endurance.  Then we TEACH the athlete how to improve their training IQ—understanding what methods of training and recovery work best for them as they push towards new limits of performance under the supervision of trainers with specialized knowledge in sport science. Finally, we TRAIN the athlete in an optimal training environment that combines our patented equipment knowledgeable trainers, individualized training protocols, and effective video feedback technology that provides the athlete the best opportunity to improve their race-day performance.


improved strength, flexibility & biomechanics

Due to the repetitive and in-line nature of endurance sport, some athletes are limited by overuse injuries.  Many endurance athletes have strong and well-conditioned muscles for the repetitive movements required for their event, but lack flexibility, hip/core strength and stability in most other movements—which often results in poor biomechanics of movement.  The training focuses on improving biomechanics and flexibility  during swimming, cycling and running movements.  To achieve this, the training focuses on movement-specific power development, greater dynamic flexibility, improved core strength, and restoration of the balance of strength and flexibility of hip musculature. 


we teach speed

Every athlete wants to get faster, but not every athlete trains to get faster. Like any skill, speed can be improved by training. Our focus is on building cycling power, swimming strength and improving running economy, or running velocity at anaerobic threshold which is THE primary determinant of distance running performance. Additional training sessions may be scheduled to assess sport specific performance at regular intervals to monitor progress or recovery from injury.  Good biomechanics and running economy are vital indicators for runners, while pedaling efficiency and power output are critical for cyclists.  Combining these measures with video analysis allows our trainers to better individualize the training protocols and provide feedback to athletes as they prepare for competition.  


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training 365

“The systematic planning of athletic or physical training through-out an entire year.” The aim is to reach the best possible performance in the most important competition of the year. It involves progression through various aspects of a training program during a specific period.  Conditioning programs use periodization to focus the training program on the offseason, preseason, in-season, or the postseason. Periodization organizes the year-round condition program into goal-oriented phases of training.

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ENDURANCE TRAINING PROGRAMS


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ENDURANCE TRAINING PROGRAMS


ENDURANCE 3S

The Athletic Republic Speed, Strength & Stability program builds upon the historical foundation of Acceleration Training utilizing 90-minute training blocks to help the athlete to: a)  increase strength and power; c) improve running mechanics and economy; and c) potentially decrease the likelihood of an overuse injury.  The overall purpose of the Endurance 3S program is to complement the athlete’s endurance training program, not replace it, while creating a more well-rounded level of fitness, flexibility, dynamic stability and overall strength ALL endurance athletes can benefit from the Athletic Republic Endurance 3S program.  


DISTANCE RUNNING 

The Distance Running protocol was created to help the cross country runner, track athletes, road racers and triathletes to increase their speed, strength and stamina with piling on significantly more volume or adding stress that could lead to an over-use injury. Interval lengths are dependent on the runners experience, capabilities and race distance. Session scheduling blends treadmill, strength, stability and active recovery and focus on Economy with Interval Training.


INDOOR CYCLING

Athletes often think they can get by riding outside, going to spinning classes or riding a stationary bike at the health club when weather prohibits outdoor riding. Spinning classes can be a nice alternative, but generally spinning is much more of an anaerobic workout, and during the base phase most of the focus should be on building aerobic and endurance capacity. Exercise bikes at the health club may be convenient, but in order to obtain the cycling-specific training needed, the athlete must train on their own bikes. The Athletic Republic Indoor Power-Based Cycling Classes are designed to improve the cyclist's or triathlete's power at lactate threshold.  The Indoor Cycling System is designed for groups of riders in a class setting.  All riders participate in the same workout, but at their own power zones and on their own bicycles.  

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ENDURANCE +

This training program provides athlete’s with a more rounded fitness approach.  The benefit of an endurance athlete adding the program to their indoor cycling workout is that it will allow them to build strength, speed and stability that is otherwise unattainable by riding alone. It is a 30 minute class that follows a cycling session with a certified fitness coach.  These sessions will be delivered on a rolling calendar and include: TRX upper body, Core strength, Dry Land Swimming, Mobility, Leg Strength, Running Economy and Efficiency, Flexibility.