I’ve been getting a lot of questions recently regarding VO2max, how to improve it, and I wanted to dive a bit deeper into a concept that’s fundamental to our endurance development: the incredible impact of Long Slow Distance (LSD) training. It might seem counterintuitive, but those “easy” sessions are absolutely vital for building speed and resilience.

We all know VO2max is a key indicator of our aerobic capacity—how efficiently our bodies use oxygen during exercise. But what’s often overlooked is how effectively we build the foundation for that high-end performance. And that’s where LSD, in the form of long runs and long bike rides, becomes indispensable.

Think of it this way: we’re building an engine. A powerful engine requires a strong, well-maintained base. LSD training, performed at roughly 60-75% of our VO2max, triggers a cascade of positive physiological adaptations:

• Mitochondrial Growth:
  • We increase the density and volume of mitochondria within our muscle cells. These are the “power plants” that drive aerobic energy production, leading to improved oxygen utilization.
• Capillary Network Enhancement:
  • We develop a denser network of capillaries, the tiny blood vessels that deliver oxygen to our working muscles. This ensures more efficient oxygen delivery, allowing us to sustain efforts for longer.
• Cardiac Output Optimization:
  • Our heart becomes more efficient, increasing stroke volume and cardiac output. This means each heartbeat delivers more oxygenated blood, improving overall cardiovascular performance.
• Fat Oxidation Efficiency:
  • We enhance our ability to burn fat as fuel, conserving precious glycogen stores for those crucial high-intensity moments. This is especially important during those long runs and long bike rides.

Studies consistently demonstrate that LSD training can lead to significant VO2max improvements, often in the range of 4-6%. And while individual responses may vary, particularly among highly trained athletes, the underlying principles remain the same.

Therefore, incorporating consistent long runs and long bike rides into our training regimen is crucial. These sessions not only improve VO2max but also enhance our overall performance capacity.

In our contemporary training approach, we strategically blend LSD with high-intensity interval training (HIIT) to maximize results. However, precise intensity control is paramount. Those long runs and long bike rides must be genuinely slow and easy, while HIIT sessions must be performed at truly high intensities. A common pitfall is training in the “grey zone,” where low-intensity sessions become too fast, not only leading to diminishing their metabolic benefits. Even more leading to higher fatigue and extend recovery needs.

So, let’s be meticulous about our intensity zones. Ensure those long runs and long bike rides are truly “long and slow,” focusing on aerobic base building and fat oxidation. This investment in our aerobic foundation will pay dividends when we push the pace – therefor leave the “ego” back home when you go long!