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The Ten Commandments of Endurance Sports Training For Athlete's

Updated on October 4, 2011
CyclingFitness profile image

Liam Hallam is a sports science graduate. He is also a keen cyclist as well as being a lover of the Derbyshire Dales and Peak District.

10 Commandments of Triathlon Endurance Training

Commonwealth Games Traithlon 2006. These athletes will have followed the 10 commandments of endurance training.
Commonwealth Games Traithlon 2006. These athletes will have followed the 10 commandments of endurance training.

Every endurance athlete needs a set of rules to follow

Endurance training and the ideas behind it can get very complex. Does it confuse you?

You're Not Alone!

The below 10 commandments of endurance training willl help with the structuring your cycling workouts, running training and triathlon workouts in future.

1. Always listen to your body

As an endurance athlete it is important to pay attention to how your body is feeling while exercising and at rest. Learn to pick up on subtle differences in how you are feeling and you can then adjust your training accordingly.

2. Always train moderately

Everyone has limits to endurance, strength, speed and muscular power. You don't need to reach to limits of your endurance every workout that you perform. It is acceptable to finish your cycling training session or run feeling like you could have done more.

2. Perform your endurance training with consistency

Make your endurance training sessions a regular part of your life and the consistancy will lead to an improved endurance sports performance. The body thrives on routine so develop a training plan which stays consistent from week to week with minor changes in line with your periodization of training to promote endurance performance development in your cycling, running and triathlon performance

If you miss workouts your performance will suffer. It is acceptable to miss the occassional workout however try not to force yourself to do more than you have planned as this will put your body and immune system under excess stress and lead to burn out thus requiring an additional period of recovery and loss of fitness.

Cycle Training- Follow the 10 Commandments of Endurance Training to improve your cycling performance
Cycle Training- Follow the 10 Commandments of Endurance Training to improve your cycling performance | Source

4. Get sufficient rest between endurance training essions

Your body recovers and adapts to the stresses of training while you rest. Without recovery you will not be able to improve your endurance performance and progress your endurance training sessions.

Make rest a scheduled part of your diary.

After long workouts a nap can often be utilised to add to your daily dose of rest and recovery time.

5. Always train with a plan- every training session

Everyone needs to have plans. Whether in their sports training regime, home life or working environment.

6. Periodize your training to ensure you peak

Your training year should always work on the principle of periodisation. Your training should be addressed at the start of the training year to identify key sporting events and competitions to aim to peak for.

7. Aim to improve your weaknesses

When you feel you are strong at a particular performance aspect you tend to spend alot of time working on that aspect because you want to keep it a strength. However every rider has weaknesses that they can address to improve their performance.

If you're not sure what your weaknesses are- ask team mates and training partners as they will usually have an idea. A cyclist can be a great sprinter- however if they struggle to get over the mountain and gets dropped from the lead group before the sprint finish they will be nowhere to be seen. If they had worked on their climbing it may have been possible for them to be with the leaders for the sprint.

10 commandments of Marathon running endurance training

Follow the 10 commandments of endurance training for marathon running success
Follow the 10 commandments of endurance training for marathon running success

8. Commit to your targets and goals

Have a SMART set of goals in place






9. Believe in your training program

There is often a fear in many athletes that they haven't trained enough or their endurance training program has not been hard enough. Therefore athletes often panic and try to overload their training during the weeks before a key competition. This does not allow the body sufficient recover time and can lead to immunosuppression and a long term risk of overtraining.

Taper your training before key events to ensure you are fully recovered.

10. Don't always train with groups

Group rides and runs are great to avoid the monotony that can bore you to distraction during individual training sessions and makes training time go much faster. Training in a group can also improve a cyclists' handling skills and mental alertness.

However there are a number of negative aspects to be aware of;

  • Group rides are often unfocused towards your personal training goals
  • A group run/ bicycle ride might be too fast or long distance compared to your own personal periodized training program.
  • Group training sessions have a tendency to turn into races
  • Winter stars often have year round fitness and push up the pace of winter training sessions when you might be better served by more steady pace training.

Photo Credits

Melbourne Commonwealth Games Triathlon Photo Jimmyharris on Flickr

Lausanne Marathon Derbon on Flickr


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    • dobo700 profile image


      7 years ago from Australia

      great hub, I'm new to cycling and looking for all the tips I can get.


    • Micky Dee profile image

      Micky Dee 

      9 years ago

      Train in moderation,

      Get plenty of relaxation.

      This is all true.

      AND- never do what I do.

      For I go out too often to play,

      And can never peak on the chosen day.

    • CyclingFitness profile imageAUTHOR

      Liam Hallam 

      9 years ago from Nottingham UK

      Thanks Temirah for the bookmark and feedback. CF

    • profile image


      9 years ago

      Great hub - easy to read and good advice that makes perfect sense for nearly any serious sport. Another one of yours to bookmark I think!

    • CyclingFitness profile imageAUTHOR

      Liam Hallam 

      9 years ago from Nottingham UK

      I wish I was getting ready for the Olympics Kitty! Sadly I'not quite such a high level as that. My competition is for pure enjoyment and the adrenaline rush and not professionally. Thanks for your feedback. CF

    • kittythedreamer profile image

      Kitty Fields 

      9 years ago from Summerland

      CyclingFitness - I wish I had your dedication my friend! I lack the motivation to much of anything physical anymore. When I have extra time I just want to sit around and either write or read. This is an awesome hub though and very useful for those into endurance training. Are you riding in the olympics yet? :)


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