For many in endurance sports it is about making the distance, getting through an event at a sustainable pace. If this is the focus then aerobic fitness and developing functional reserve strength is the key. All within the framework of the FitSets Manifesto.
Once making the distance is no longer a primary concern then improving the sustainable pace, aka speed, becomes the focus. There are many ways to increase speed, lots of 1%ers. All count but these 3 fundamentals that are clear winners that will cover 90%.
The points below assume that aerobic conditioning and technique is relatively sound. If unsure you can test your decoupling for sport, and if > 7% you have more work to do here.
When you begin your focus on speed ensure you keep to the 80 / 20 Aerobic / High Intensity. Also ensure you include race environment specificity in your program.
Technique
No one is technically perfect. We all have potential speed gains available through technique. The best recognise this, that’s why they reach the top. Ryf, Lange, Frome, Phelps all have a relentless focus on technique. Removing resistance, improving propulsion, eradicating inefficiency.
Technique improvement is free speed and reduces injury risk long term.
Swim: Balance, streamlining then propulsion
Run: Footstrike, fall forward, cadence, vertical oscillation
Bike: Rotation efficiency, weight distribution, aero positioning
Weight
Speed is the rate at which someone or something moves or operates or is able to move or operate. The lighter the someone or something, the more speed given the same force.
Healthy weight management is key factor for many, clearly not for all. I see many adding volume and intensity in the attempt to drop weight. The truth is that if you are exercise over 2.5 hours a week and not able to manage weight then the issue is most likely to be nutrition and/or stress.
Lighter bikes, more power to offset weight are not effective strategies for speed, but 1%ers. If you are serious about achieving speed potential find out how to manage weight.
Strength
Strength is key in two ways, force gives us higher propulsive forces and muscular/connective tissue functional reserve makes us more resilient to breakdown leading to sustainable pace.
Strength work, in the field or in the gym is essential for speed improvement and sustainable pace. As we age, especially the over 50s, this become critical to improving.
Summary
There are many more ways to increase speed and sustainability, including but not limited to supplements, training tools, kit, gear, fuels, mindset, specificity, volume, cross training, elevation, cold therapy, nutritional tweaks and many more. My recommendation is to focus on the tops three fundamentals first, then the 1%ers.
