Looking to take your training to the next level? After you’ve upgraded your gear, start adding in some advanced triathlon training techniques. Consider adding long slow distance training to your routine. This will help improve your aerobic base, and build your endurance for long races.
What Is Long Slow Distance Training?
Long Slow Distance (LSD) training is pretty much what it sounds like: you train for a long distance at a slow, steady pace. This is done at a comfortable speed where you can still carry on a conversation.
If you can’t hold a conversation, you’re probably training too hard.
The purpose of LSD is to build up your endurance and strengthen your cardiovascular system, without placing too much stress on your body. By training at a slower pace for longer distances, you teach your body to use its energy stores more efficiently, which can be really helpful in long distance triathlons.
While it might seem counterintuitive to go slower when you’re training, the goal here is to build up a solid base of endurance. As you become stronger, you can build upon your base with more intense workouts.
Why Triathletes Should Consider Adding Long Slow Distance Training Into Their Routine
Long Slow Distance Training Will Help Build Your Aerobic Base
The main goal of LSD training is to improve your aerobic fitness. This forms the core of your endurance abilities.
The word “aerobic” means “with oxygen.” These long, slow sessions are designed to increase the capacity and efficiency of your body’s oxygen use.
As you cover long distances at a relatively slow and comfortable pace, your body becomes adept at utilizing oxygen to produce energy. This improved oxygen efficiency provides the stamina needed for long races like triathlons.
LSD training does this by increasing the capacity of capillary density in muscles, optimizing the cardiac output, and improving mitochondrial efficiency in muscle cells. The greater the VO2 max, the better an athlete’s potential performance in endurance events.
LSD Will Improve Your Muscular Endurance
LSD training will allow your muscles to take a longer beating. Muscular endurance is the ability of your muscles to withstand prolonged periods of exercise.
LSD promotes slow-twitch muscle fibers, which are resistant to fatigue. Strengthening slow twitch fibers will help you maintain power and form. This is critical towards the end of the race, when you’re most fatigued.
Training Strategies for Improved Technique
In the Pool
When you swim at a relaxed pace, you can take the time to focus on the smaller aspects of your stroke. Pay attention to your hand entry, catch, pull, and recovery.
Slow training is also a great time to work on bilateral breathing. Breathing on both sides will give you better balance in the water. A streamlined and efficient stroke will save you energy and make you faster in the water.
In the Saddle
During slower, longer cycling workouts, you can pay special attention to your pedaling technique.
Start by focusing on maintaining a consistent cadence, improving your pedal stroke, and practicing your positioning for better aerodynamics. Single leg pedaling is a great drill to improve pedal stroke.
A smoother pedal stroke will let you transfer power from your muscles to the wheels. This will translate to better speed and less fatigue.
On the Road
Focus on your foot strike, stride length, arm swing, and overall posture.
Improving the posture of your can help increase power and decrease the risk of injury.
Maximizing Your Body’s Ability to Burn Fat Through LSD Training
Long slow distance training shifts your body’s main energy source from carbohydrates to fat stores. As you hold a slow pace over extended distances, the oxygen availability allows for the breakdown of fatty acids for energy.
Over time, this metabolic adaptation will sustain energy release. This is ideal for long endurance events, like marathons and Ironman. High metabolic adaptation delay fatigue in these longer races.
Slow and Steady Wins the Race
Remember the word slow. This isn’t about setting personal bests! Try to maintain a pace that lets you have a conversation. The distance or duration should be longer than your average workout; it isn’t uncommon for LSD workouts to exceed 3+ hours.
Make sure you balance LSD with other forms of training. Other training methods, such as interval and speedwork, can help complement your training program.
Until next time, stay hard.
