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Ectomorph Triathlon Training
Ectomorph Triathlon Training
This is a blog for all those Ectomorphs out there who aren't getting the most from their training. I have stumbled upon a training routine that is finally developing power on the bike and run and i hope will convert into better performances this year. I'm not really an expert although I have been competing on and off for around 10 years now and have studied elements of sports training, nutrition etc. I'm really open to hear others thoughts and ideas on the subject.

Ectomorph training for Triathlon Part One

thinmanby thinmanJan 10th 2013
So welcome to my blog and attempt at sharing and learning more about training when someone has a specific body type which is ectomorph. If you don't quite understand the term then go to weblink 1 which is wikipedia's description. In lay man's terms it guys and gals like myself who have always been naturally skinny despite having a Scottish diet of pies and chips. We also find it incredible hard to do anything about our body shape or strength which means normal training programmes don't seem to ever work. Endurance isn't really an issue as we are very good at metabolising food into energy and so as long as you eat regularly during training endurance gains are as normal. The area of real concern for me was at 70Kg I should be climbing with some of the best in our group however I was being left for dead! Luckily I received a power tap from a kind donator and so was able to understand how much power I was delivering while I rode. In comparison to others I was quite far down and so I realised I need to focus on this area in particular.

So what's my answer?
Well it's a work in progress but over the past 4 months I have seen a definitive change in both my body and form. This has lead me to be more dedicated to training as I'm actually getting something from it and I hope this will continue in the future.
As I look back, I have learn't lessons throughout my life that have lead me to my conclusions and wish I had opened my eyes sooner. It first started with the desire to do a body dip at the gym during college. I couldn't mange one dip initially, which really peed me off, as I was doing martial arts at the time and felt I should be strong enough. I went back every day for a week to the gym and tried to dip and when I couldn't, I did press ups instead. My triceps and pecs hurt but I kept trying. By the end of the week I managed a dip and very quickly this became 3 and then 5. Clearly my technique improved however for perhaps the first time so did my strength and suddenly I had a tricep that actually had some form to it!
Ever since then whenever I have really motivated myself to training again and again without much rest I have seen gains. This type of training however cannot be maintained for long as the body can't keep rebuilding and so has been very sporadic until now.
4 months or so I started doing a back to back class at the gym of body pump and then spin once a week. The body pump initially was aimed at overall strength endurance and the spinning was for power. This combination hurts! After 1 hours body pump or cross-fit the body aches everywhere, particularly the quads and then getting on a bike seems nuts. However I have seen my 8 minute CRT test increase by 20 watts in this time. That's a greater gain than I have made in 2 years!
I'm putting it down to a short period of over-training which is then really motivating my body to change. I noticed quickly that I was even hungrier than before and that it was protein that I craved.
This lead me to answer no 2. Protein and more protein. Usually the realms of body builders i read some research that suggested that as an endurance athlete I should be eating between 1.5 and 2 times my bodyweight in grams of protein. When I then analysed my diet I realised I was falling well short. As much as I could eat i couldn't get the volume of protein I needed so I turned to shakes. I chose a endurance based shake with half carbohydrates and half protein. This topped me up to 1.5 times my body weight and things have continued to improve.

Currently my routine is to do 6 sessions a week with my mid-week blast and a weekend blast of a brick session whilest the other sessions are more aimed at general endurance and technique. All the training plans I have read suggest that in January you should be just working on endurance however as i have mentioned this has never produced results in the past other than to give me a shore arse or niggling injuries.

Why you should keep reading?
Well I'm going to try and do more research into the subject and see what's out there for everyone to learn and test it on myself to see how well it does and doesn't work. I'll try and put my training plans together into something you can follow and hope that you let me know how it goes and lessons and tips you have picked up.

Off for a swim so until next time, stay true to yourself and never give in! ;-)
  1. http://en.wikipedia.org/wiki/Somatotype_and_constitutional_psychology
katywalkerby member: katywalker, Jan 31st 2013 18:32
Hey! found part 1 really interesting... Last year when i went from newbie to the world of triathlon to doing half iron distance, I lost a lost of weight which likley led to ftigue. I have been training differetly for the past 14 weeks (see my blog) and am also noticing that slowly, small bits of muscular defination.

Bit confised about the protein bit? Are you saying (for you) based on your weight (70kgs) you should be eating 105 - 140 grams of protein per day?
 
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