Energy & Endurance

Energy & Endurance
With energy and recovery being paramount we have drawn on a wide selection of quality foods to fuel long duration, low intensity cardiovascular sessions and more intense muscular endurance sessions.

With a macronutrient break down built more around a variation of carbohydrate sources and healthy fats, as well as some protein based foods for recovery. Utilizing the added benefits of remodelled food sources such as the high protein pancake mix, bread and pasta to bring further calories into the plan when needed.

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  • Nutrition
  • Training
  • Articles
  • Nutrition
  • Breakfast

    Mid-Morning Snack

    Lunch

    Snack

    Pre Workout

    Intra Workout

    • 1 High5 Energy Gel

    Post Workout

    Evening Meal

    This meal plan is suggested for an average male and should be adapted to meet your individual requirements. When planning your diet you should always take into account your activity levels, current state of health and any special dietary requirements. Please ensure you consume plenty of water throughout the day. We do not advocate or promote any specific diet or nutritional plan apart from a varied and healthy diet.

  • Training
  • Training for endurance means being able to maintain long bouts of physical exercise. We recommend to not only partake in feats such as running swimming and cycling such as that of a triathlete but also cross-fit and core circuits.

    This section incorporates 2 cross-fit workouts, one core circuit and one traditional endurance discipline (You may choose from the 3 disciplines/plans provided and change this week to week).

    Swim Endurance Session

    Warm Up

    • 2x 150m / 2x 75m (15 sec rest between)
    • 3x 100m / 3x 50m (15 sec rest between)
    • 4x 50m / 4x 25m (15 sec rest between)

    Main Set

    • 8x 50m Hard (15 sec rest between)
    • 1x 50m Easy
    • 4x 100m Hard (20 sec rest between)
    • 1x 50m Easy
    • 2x 200m Hard (30sec rest between)
    • 1x 50m Easy
    • 1x 400m Hard

    Cool Down

    • 1x 200m Choice Stroke

    Note: Builds both speed and endurance through the use of both short and long distance reps. Performed at a high intensity, preparing your body and mind for the feel of racing. Boosts top-end speed and anaerobic fitness. Keep a note of the times for the reps in order to measure progression in the future.


    Cycling Endurance Session

    Using the Turbo trainer or spinning bike this 75 minute progressive workout is best done pre-season, ideally when you have a solid stretch of winter base riding behind you. The aim of the workout is to progress through each week following the framework set out for progression. Week 1 has been and its progressions are below:

    Warm Up (20 mins)

    • 10 minutes easy spinning bringing HR up to 60%
    • 10 minutes SL (single leg) alternate between the two using a smooth pedal action for the duration of this section

    Main Set (45 mins)

    • 6 x 6 minutes at or near LTHR (Lactate Tolerance HR) with 3 minutes easy spinning recovery. Aim for 85-100 rpm and this is intended to be race pace training; ie any harder you’ll blow up, any easier and 6 minutes is not a struggle.

    Cool Down

    • 7-10 minutes easy spinning.

    The progressions for this workout mean in week 2 use 6 x 7 minute blocks with 3 minutes recovery, week 3 as 6 x 8 minute blocks with 3 minutes recovery. Then progress to 3 x 10 minutes, 3 x 12, etc, until 3 x 20 minutes blocks are performed. At this point you’ll be well prepared for a 40k PB.


    Running Endurance Session

    Warm Up

    • 5 minutes (Building from walking pace to medium paced run).

    Main Set

    • 8 x 3 minutes Hard (90%) / 3 minutes Easy (50%)

    Cool Down

    • 2 minutes (Taking it down from a gentle jog to a walk)
    • Follow with stretches.

    Cross-fit Workout 1

    For Cross-fit circuit 1 complete each discipline one after the other until you reach the target rep range or distance. Change the distance/speed of the run and the target rep ranges based on experience levels.

    Exercise Sets Reps Rest
    Run 1 1KM N/A
    Push-ups 1 Target 100 N/A
    Bodyweight squat 1 Target 200 N/A
    Burpees 1 Target 100 N/A
    Run 1 1KM N/A


    Cross-fit Workout 2

    For Cross-fit circuit 2 complete one set of each exercise back to back with no rest. Take 1 minutes rest between circuits and complete the whole circuit 5 times using 60-65% of your 1RM for each exercise using the target rep range provided as a guide.

    Exercise Sets Reps Rest
    Kettlebell thruster 5 20, 17, 14, 11, 8 (60-65%/1RM) N/A
    Power clean 5 20, 17, 14, 11, 8 (60-65%/1RM) N/A
    Deadlift 5 20, 17, 14, 11, 8 (60-65%/1RM) N/A
    Barbell bench press 5 20, 17, 14, 11, 8 (60-65%/1RM) N/A


    Core Circuit

    The core circuit is to be completed 4 times with a 1 minute rest between each circuit. During both the plank and flutter kicks the abdominals are to be contracted constantly. During all other exercises all air is to be expelled from the lungs as the abdominal muscles shorten to the point of peak contraction to maximally recruit the target muscle group.

    Exercise Sets Reps Rest
    Bicycle crunch

    4

    50-100

    N/A

    Plank

    4

    1 Minute

    N/A

    Stability ball ab tuck

    4

    20-30

    N/A

    Stability ball crunch

    4

    20-30

    N/A

    Flutter kicks

    4

    1 Minute

    N/A


    We highly recommend seeking the advice of a medical expert before commencing any exercise routine. This training programme should be viewed as a guide only and should be adapted to meet your individual requirements and current level of fitness.

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