Hitting a plateau in endurance sport

BY GILL SHAW

Moving on with interval training

Developing distance at the same rate is great to get started in running, cycling, swimming or any other endurance sport. But what happens when you hit a plateau? You take about the same time to complete the same distance and your times stop improving. What’s more, the idea of adding another 4/5/8k distance session per week is just too much.

Change gear

The solution is to add in some strength and interval sessions. Interval training involves short, high intensity exercise sets that will improve your longer distance speed. It works all ages and genders – including men and women over 40. The body needs constant and slightly altering stimuli to keep it responding and developing the fitness and strength you’re looking for.

Doing interval training improves cardiovascular fitness as well as burning more energy after you’ve finished exercising, known as afterburn. With the different tempo of training, you will improve your energy generation at a muscle cell level, as well as improving the metabolic aerobic response. The added bonus is that the session will probably be shorter than standard aerobic run swim or cycle.

Give it a go l The simplest form of interval session is to use the 30 on, 30 off model. l Sprint as fast as you can for 30 seconds. l Recover for the next 30 seconds at a lower speed. l Repeat four times. l Rest for 60 seconds. l Repeat two or three times.

Session time is around 10 to 15 minutes, but it will be more intense than a long and low workout. If you prefer to have someone else structure your session and manage the stopwatch, you can try a HIIT or spin class for example, which would also offer runners and swimmers a change of discipline. Plan on including this for four to six weeks to see the results in your endurance sport. For more information, call 07595 549920, visit gillshawfitness. co.uk or @GillShawFitness

About Aldine

Aldine is a coach, mother of three and pro bikini competitor with over ten years experience in the industry. She trains women to feel confident on the inside and out, getting strong in mind and body in the process. Having been several sizes larger and struggled with self image and health, Aldine advocates building a lifestyle that supports your goal. “I coach my clients to get results by building confidence in the gym and learning about the foods that matter. Feeling good on all levels and having excellent health and mobility are essential to feeling your best”. You can find Aldine at Energie Fitness Wokingham or by contacting her via email aldinepreisner@gmail.com or via Instagram @trainwithaldine

About Gill Shaw

I am Gill Shaw, a per sonal trainer based in Finchampstead, specialising in menopause-focused fitness, strength training and endurance sport programming.

As a woman over 50, I'm dedicated to defying age-relat ed barriers and helping women take charge of their health and fitness. With a special focus on older women, I can help you enhance bone density, sharpen brain-muscle coordination, and boost heart health.

Navigating the challenges that menopause may bring, I understand the impact on confidence, weight and fitness levels. I am here to provide guidance and support tailored to your unique needs.

Qualified and compassionate, I create personalised workout routines that are not only effective but also enjoyable. I aim to make fitness a positive and empowering experience, fostering strength, confidence, and overall well-being. Let's redefine aging gracefully together, as you embrace lasting improvements in bone density, brain-muscle coordination, and heart health. Age is no barrier – it's time to take control and thrive.