ENDURANCE


53 ARTICLES + 166 INFOGRAPHICS + 1 POWER POINT + 6 VIDEOS

UPDATED AUGUST 16 – 2017


· TO ENLARGE THE INFOGRAPHICS & IMAGES:
– GOOGLE CHROME: RIGHT CLICK ON INFOGRAPHICS & PHOTOS → OPEN IN NEW TAB
– FIREFOX: RIGHT CLICK ON INFOGRAPHICS & IMAGES → VIEW IMAGE

– There is a TRAINING-NUTRITION section at the bottom of this page. Also, see NUTRITION & SUPPLEMENTS

ENDURANCE TRAINING – AGING POPULATION


· AGING – PHYSIOLOGY


AGING – PHYSIOLOGICAL CHARACTERISTICS: 2 Articles → ARTICLES
AGING – BRAIN FUNCTION: 2 → ARTICLES
AGING – ALL-CAUSE MORTALITY: 4 → ARTICLES
AGING – THE HEART – BRADYCARDIA & THE ENDURANCE A
THLETE: 1 → ARTICLE
AGING – VO2 MAX: 3 
→ ARTICLES – JUNE  13 – 2017

· AGING – TRAINING


AGING – INTERVAL TRAINING: 2 ARTICLES
AGING – BIKE – CENTENARIAN DISTANCE RECORD FOR 1 HR CYCLING: 1 → ARTICLE
AGING – RUN – LONG DISTANCE: 1
ARTICLE
AGING – RUN – SPRINTING VS. DISTANCE RUNNERS: How to Grow Old Healthy: 1 → ARTICLE

PHYSIOLOGY


VO2 MAX: 4 → INFOGRAPHICS
MUSCLE MOTOR UNITS – FAST TWITCH FOR ENDURANCE: 1 Article → ARTICLE
METABOLIC CHANGES: 1 → INFOGRAPHICS

TRAINING


· STRENGTH TRAINING


STRENGTH TRAINING GUIDELINES: 6 → INFOGRAPHICS – MAY 22 – 2017
BIKE: 8 → INFOGRAPHICS – JUNE 15 – 2017
RUN: 2 → ARTICLES + 5 → INFOGRAPHICS

· TRAINING ZONES


TRAINING ZONES – STEPHEN SEILER – NORWAY: 1 ARTICLE
TRAINING ZONES – NORWAY – BENTE SKARI – CAREER PERCENTAGES: 1 → INFOGRAPHICS
POLARIZED TRAINING: 2 → INFOGRAPHICS

· INTERVALS & TEMPO


INTERVAL TRAINING: 1 → INFOGRAPHICS
INTERVAL TRAINING: 1 → POWERPOINT
TEMPO TRAINING:
1 → INFOGRAPHIC
5 → INFOGRAPHICS + ARTICLE
TABATA EXPLAINED → ARTICLE

· VOLUME & OVER-REACHING


LOAD & VOLUME: 1 → INFOGRAPHICS
STAGES of FATIQUE plus OVERREACHING: 4 → INFOGRAPHICS

· FAT BURNING


FAT BURNING: 3 → INFOGRAPHICS – MARCH 17 – 2017
FAT BURNING VIDEOS: VIDEO 1 | VIDEO 2

· CONDITIONS


TRAINING IN THE HEAT: 3 → ARTICLES + 13 INFOGRAPHICS
TRAINING AT ALTITUDE: 8 → INFOGRAPHICS

RACING


PEAKING OR TAPERING FOR COMPETITION: 5 → INFOGRAPHICS
RACE PACE: 1 → ARTICLE + 1 →  INFOGRAPHICS
WARM-UP STRATEGIES TO IMPROVE PERFORMANCE: 1 → INFOGRAPHICS

· MOUNTAIN BIKING


PEAKING FOR THE RACE: 1 → INFOGRAPHICS

· TRIATHLON


RACE LENGTHS: 1 → INFOGRAPHIC
OLYMPIC DISTANCE – TRAINING VOLUME: 3 → INFOGRAPHICS
MASTERS – BIKE & RUN EFFICIENCY: 1 → ARTICLE
MASTERS – RECOVERY – MUSCLE PROTEIN SYNTHESIS: 2 → ARTICLES

· BIKE


TRAINING PLANS: 1 → INFOGRAPHICS
INTERVAL TRAINING: 1 → ARTICLE
OVERREACHING: 1 → ARTICLE
BONE LOSS – CALCIUM: 2 → ARTICLES
AGING – BIKE – CENTENARIAN DISTANCE RECORD FOR 1 HR CYCLING: 1 → ARTICLE

· RUN


HILL TRAINING: 3 → INFOGRAPHICS
MECHANICS & IMPROVING RUNNING ECONOMY: 4 → INFOGRAPHICS
RUNNING BAREFOOT or with SHOES: 3 → INFOGRAPHICS
INJURIES: 2 → INFOGRAPHICS
AGING – RUN – LONG DISTANCE: 1 ARTICLE
AGING – RUN – SPRINTING VS. DISTANCE RUNNERS: How to Grow Old Healthy: 1 → ARTICLE

NUTRITION   – SEE THE NUTRITION SECTION FOR MORE RESEARCH


· GENERAL TOPICS


VIDEO FROM IOC DIPLOMA SPORTS NUTRITION
WHAT IS THE SHORTEST DURATION OF EXERCISE WHERE EATING OR DRINKING IS WORTHWHILE? – ASKER – 2016
– PRE-EXERCISE MEAL: 2 → INFOGRAPHICS
– PRE-RACE MEAL: 1 → INFOGRAPHIC
– RUN – PROPER FUELING: 1 → INFOGRAPHICS
– HYDRATION: 5 → INFOGRAPHICS
– CAFFEINE: 13 → INFOGRAPHICS – JUNE 24 – 2017
– GASTRO-INTESTINAL PROBLEMS DURING EXERCISE – ASKER JEUKENDRUP: 4 → INFOGRAPHICS – JULY 12 – 2017

· PROTEIN


VIDEO FROM IOC DIPLOMA SPORTS NUTRITION
– DO THOSE WITH MORE MUSCLE MASS NEED MORE PROTEIN? – KEVIN TIPTON – DECEMBER 2016
– WHOLE MILK OR SKIM MILK? – OLIVER WITARD – DECEMBER 2016
– THE ROLE OF LEUCINE – OLIVER WITARD – DECEMBER 2016
– ENRICHING PROTEIN WITH LEUCINE – KEVIN TIPTON – DECEMBER 2016
RESEARCH ARTICLES & INFOGRAPHICS
PROTEIN & ENDURANCE PERFORMANCE + 4 ARTICLES + 1 INFOGRAPHIC
PROTEIN & ENDURANCE TRAINING – 2 ARTICLES & 5 INFOGRAPHICS – AUGUST 16 – 2017
PROTEIN & CARBS – RECOVERY – 4 ARTICLES + 2 INFOGRAPHICS
PROTEIN & DOMS – FOLLOWING ENDURANCE TRAINING  – 3 ARTICLES
– TRIATHLON: Check back later
– SWIM: Check back later
– BIKE: 2 → INFOGRAPHICS
– RUN: 1 → INFOGRAPHICS

· CARBOHYDRATES


· DEFINITION: “Train High/Sleep Low/Train Low”
– glycogen-depleting training followed by a fast before the next training session
– EX: an overnight-fast and light intensity training the next day before breakfast
VIDEO FROM IOC DIPLOMA SPORTS NUTRITION
SHOULD ALL ATHLETES EAT A HIGH CARBOHYDRATE DIET – LOUISE BURKE – 2016
HOW MUCH CARBOHYDRATE SHOULD A RUNNER TAKE DURING A MARATHON? – ASKER JEUKENDRUP – 2016
RESEARCH ARTICLES & INFOGRAPHICS
– HOW MUCH FOR TRAINING or COMPETITION: 1 → ARTICLE + 11 → INFOGRAPHICS + 1 → VIDEOS
TRAIN LOW – COMPETE HIGH + 2 ARTICLES + 13 INFOGRAPHICS + 3 → VIDEOS – AUGUST 16  – 2017
– MOUTH RINSE & PERFORMANCE: 5 → ARTICLES + 2 → INFOGRAPHICS – JUNE 24 – 2017
TRIATHLON: 1 → ARTICLE + 2 → INFOGRAPHICS
SWIM: Check back later
BIKE: 1 → ARTICLE + 1 → INFOGRAPHIC
RUN: 1 → ARTICLE
HIIT: 1 → ARTICLE

· FATS


HIGH FAT & LOW CARB? 3 → INFOGRAPHICS

· ERGOGENIC AIDS


BIKE: 1 → INFOGRAPHIC

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