I started hybrid training in 2022 whilst preparing for my first Ironman 70.3.

The combination of strength, aerobic & anaerobic fitness transformed my ability achieve this huge physical goal I set myself.

Fast forward to 2024, my weekly fitness routine now consists of running, cycling, strength & HIIT training, the plan I follow is here.

If you're someone who runs regularly and wants to start strength training, or only strength trains and now wants to start running, I break this down for you below.

So, why is hybrid training so powerful?

Did you miss the last few newsletters? Read them here:

• Threshold #71 | The power of electrolytes ⚡

• Threshold #70 | How to run an ultramarathon 🏃

• Threshold #69 | Glucose is your rocket fuel 🚀

• Threshold #68 | What is HRV? ❤️

• Threshold #67 | Brain Power 🧠

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The Main Feature

Leg one: What is hybrid training?

Hybrid training is a comprehensive approach that combines different training modalities to enhance overall athletic performance, resilience, and versatility. This method integrates various disciplines such as strength training, endurance work, mobility exercises, and skill-specific training into a cohesive program. The goal is to develop an athlete who excels not just in their primary sport but also possesses a broad spectrum of physical capabilities.

Key Components of Hybrid Training

1. Strength Training: Fundamental to building muscle, power, and injury resistance. It involves weightlifting, bodyweight exercises, and resistance training.

2. Endurance Training: Enhances cardiovascular health, stamina, and recovery. It can include running, cycling, swimming, or any activity that increases heart rate over a prolonged period.

3. Mobility and Flexibility: Essential for maintaining a full range of motion, reducing the risk of injuries, and improving performance. Practices like yoga, dynamic stretching, and Pilates are often incorporated.

4. Skill-Specific Training: Tailored to the unique demands of your sport, focusing on techniques, tactics, and movements that are critical for success.

5. Recovery and Nutrition: Integral to the program, ensuring the body heals and rebuilds stronger. This includes strategies like proper sleep, nutrition, hydration, and active recovery techniques.

Good nutrition will enhance your performance

Crafting a nutrition strategy that complements your hybrid training schedule is crucial for optimizing performance, recovery, and overall health.

Here's a tailored nutrition plan designed to support the unique demands of your training regimen:

1. Energy Requirements

• Calculate Energy Needs: Your total daily energy expenditure (TDEE) will increase due to the varied demands of hybrid training. It's important to adjust your calorie intake based on your training intensity and volume to support energy needs without leading to unwanted weight gain or loss.

• Carbohydrates: Aim for 3-5 grams per kilogram of body weight on lighter training days and 5-7 grams per kilogram (or more, depending on intensity) on heavy training days. Focus on complex carbohydrates like whole grains, vegetables, and fruits to provide a steady energy release.

• Fats: Maintain a moderate fat intake of about 20-30% of your total daily calories, focusing on healthy sources like avocados, nuts, seeds, and olive oil to support cellular health and energy for longer, less intense training sessions.

• Protein: Target 1.2 to 2.0 grams of protein per kilogram of body weight daily, distributed evenly across meals to support muscle repair and growth. Lean meats, fish, dairy, legumes, and plant-based protein powders are excellent sources.

2. Hydration and Electrolytes

• Hydration: Monitor your hydration status by checking the color of your urine (aim for pale yellow) and weigh yourself before and after workouts to estimate fluid losses. Drink about 500-1000 mL (17-34 oz) of water per hour of exercise, adjusting based on sweat rate, humidity, and temperature.

• Electrolytes: Replenish electrolytes, especially sodium and potassium, during and after long or intense training sessions. Coconut water, electrolyte-infused drinks, or even a small amount of salt added to your post-workout meal can help maintain electrolyte balance.

3. Timing and Composition of Meals

• Pre-Workout: Consume a meal or snack high in carbohydrates and moderate in protein about 2-3 hours before training to ensure fuel availability. A banana with a small serving of almond butter is a good option.

• During Workout: For workouts lasting longer than an hour, consider a carbohydrate-electrolyte solution to maintain energy levels and hydration.

• Post-Workout: Within 30-60 minutes post-exercise, consume a meal or snack rich in protein and carbohydrates to kickstart recovery. A ratio of 3:1 (carbs to protein) is often recommended. A protein shake with fruit or a chicken and rice dish can be effective.

4. Recovery Nutrition

• Anti-inflammatory Foods: Incorporate foods rich in omega-3 fatty acids, antioxidants, and polyphenols to help reduce inflammation and support recovery. Salmon, berries, leafy greens, and turmeric are excellent choices.

• Collagen and Bone Broth: These can support joint health, particularly important in a hybrid training regimen that places varied stresses on the body.

5. Adapt and Personalize

• Monitor and Adjust: Regularly assess your body's response to the nutrition strategy, including energy levels, performance metrics, recovery, and body composition. Adjust your intake as needed in consultation with your nutritionist.

• Supplementation: Consider supplements based on individual needs and deficiencies. Vitamin D, omega-3 fatty acids, and protein supplements can be beneficial, but prioritize whole food sources first.

Your nutrition strategy should be as dynamic and adaptable as your hybrid training schedule, tailored to the specific demands of your workouts and recovery needs. By focusing on balanced macronutrient intake, strategic meal timing, and hydration, you can support your body's needs throughout your training cycle, optimizing performance and recovery. Remember, individual needs can vary, so it's important to listen to your body and adjust your nutrition plan accordingly.

T-1: Mental Preparation

Leg 2: The benefits of hybrid training

Enhanced Athletic Performance through Physiological Synergy

Hybrid training's foundation lies in its ability to foster physiological synergy, enhancing overall athletic performance. By combining strength, endurance, flexibility, and skill-specific training, this approach targets improvements across multiple physiological systems simultaneously.

The concept of concurrent training, which involves simultaneous strength and endurance training, has been shown to yield significant improvements in both aerobic capacity and muscular strength, as evidenced by research in the "Journal of Strength and Conditioning Research" (Wilson et al., 2012). This contradicts earlier beliefs that concurrent training would lead to compromised gains in either domain, highlighting the efficacy of a well-structured hybrid training program.

A critical advantage of hybrid training is its emphasis on musculoskeletal health, leveraging strength training to fortify bones, muscles, and tendons. This not only enhances performance but also significantly mitigates injury risk. The systematic review by Lauersen et al. (2014) in the "British Journal of Sports Medicine" underscores the effectiveness of strength training in reducing sports injuries, advocating for its inclusion in hybrid training regimens for injury prevention and longevity in sports.

Metabolic Adaptations and Enhanced Endurance

Hybrid training's impact on metabolic efficiency is profound, with adaptations that support enhanced endurance and energy utilization. The integration of high-intensity interval training (HIIT) within a hybrid framework promotes mitochondrial biogenesis and improves oxidative capacity, as detailed in research published in "Sports Medicine" (Granata, Oliveira, & Little, 2016). These metabolic adaptations allow athletes to sustain higher levels of performance for extended periods, underscoring the importance of metabolic conditioning in hybrid training.

Cognitive Enhancements and Psychological Resilience

The varied nature of hybrid training not only prevents mental staleness but also promotes cognitive health and psychological resilience. Engaging in diverse training modalities has been linked to improved cognitive function and neurogenesis, suggesting a beneficial relationship between physical activity and brain health (Voss et al., 2013, "Journal of Applied Physiology"). Furthermore, the challenge of mastering different training disciplines fosters a growth mindset and mental toughness, essential attributes for competitive success.

Recovery Optimization for Sustained Performance

Incorporating recovery strategies and periodization into hybrid training ensures athletes can maintain a high level of training intensity without succumbing to overtraining or injuries. Effective recovery and periodization are pivotal for long-term athletic development and performance sustainability, with research highlighting the role of recovery in preventing overtraining syndrome (Kellmann et al., 2018).

Hybrid training offers a scientifically validated framework for elite athletic development, characterized by its holistic approach to improving physical performance, health, and mental resilience. By carefully integrating various training modalities, emphasizing recovery, and adapting to the latest scientific insights, hybrid training represents a dynamic and effective strategy for athletes aiming to achieve and sustain peak performance levels.

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Leg 3: How to start hybrid training if you’re a runner or strength athlete

Implementing hybrid training into your routine can significantly enhance your athletic performance, regardless of whether you're starting from a strength training background or an endurance-focused regimen like running or cycling. Here's how to approach hybrid training from both perspectives:

1. For Strength Trainers Looking to Incorporate Running (Endurance Training)

Assessment and Gradual Introduction:

• Start Slow: If you're not accustomed to running, begin with low-intensity, short-duration runs to allow your body to adapt. Consider starting with 10-20 minute runs, 2-3 times a week, gradually increasing the duration and intensity based on your body's response.

• Incorporate Interval Training: Once you're comfortable, introduce interval running sessions to improve your cardiovascular fitness more efficiently. This could involve short bursts of high-intensity running followed by periods of rest or low-intensity running.

Balancing Strength and Endurance Training:

• Schedule Wisely: To avoid overtraining, schedule your running and strength training on alternate days if possible. If you must do both on the same day, prioritize your training based on your goals (e.g., strength training first if your focus is on building muscle).

• Focus on Recovery: Ensure you're allowing adequate recovery between sessions, especially after introducing new training modalities. This might mean incorporating more rest days or active recovery days into your routine.

Adapt and Monitor:

• Listen to Your Body: Pay attention to signs of overtraining or fatigue, and be prepared to adjust your training volume or intensity accordingly.

• Progress Gradually: Increase your running distance and intensity gradually to avoid injury and allow for muscular adaptation.

2. For Runners or Cyclists Looking to Incorporate Strength Training

Start with Basics and Core Strength:

• Foundation Exercises: Begin with basic bodyweight exercises (e.g., squats, lunges, push-ups, and planks) to build a foundation of strength, particularly focusing on core stability and leg strength, which are crucial for runners and cyclists.

• Progress to Weights: Once you're comfortable with bodyweight exercises, gradually introduce free weights or resistance training to further enhance strength and power.

Integration and Recovery:

• Complement Your Endurance Training: Schedule strength training sessions on days you're not doing long runs or intense cycling sessions to avoid overtaxing your muscles.

• Emphasize Recovery: As you're introducing a new stressor to your body, recovery becomes even more critical. Incorporate stretching, foam rolling, and possibly even yoga to improve flexibility and aid muscle recovery.

Balancing and Prioritizing:

• Balance Training Load: Monitor your overall training load to ensure you're not overdoing it. This might mean reducing the volume or intensity of your running or cycling as you increase strength training.

• Prioritize Based on Goals: If your goal is to improve running or cycling performance, strength training should complement your endurance training, not overshadow it. Focus on exercises that enhance your performance in your primary sport.

Adaptation and Progression:

• Adapt Training Plans: Be prepared to adapt your training plan based on how your body responds. This might mean adjusting the balance between strength and endurance training.

• Gradual Progression: Increase the intensity and volume of your strength training gradually to allow your body to adapt without risking injury.

Conclusion

Whether you're a strength athlete looking to incorporate running or an endurance athlete aiming to add strength training, the key to successful hybrid training lies in gradual integration, careful planning, and listening to your body. By balancing these elements, you can enhance your overall athletic performance, reduce the risk of injury, and achieve a more well-rounded physical condition.

So that’s how to start hybrid training.

Coaches Corner

Workout of the Week: 2-Hour Indoor Treadmill Hill Sprint Session

Tackling an ultramarathon demands not only endurance but also the ability to conquer challenging elevation changes. When outdoor trails aren't accessible, a 2-hour indoor treadmill workout can simulate the demanding conditions of hill sprints, focusing on cardiovascular endurance, elevation adaptation, and strategic heart rate zone training. This session is crafted to mimic the rigors of ultramarathon hills, enhancing your climbing power and energy efficiency.

Understanding Heart Rate Zones:

• Zone 1 (50-60% of Max HR): Ideal for warm-ups and cool-downs, promoting recovery and blood flow.

• Zone 2 (60-70% of Max HR): The aerobic zone, perfect for building endurance.

• Zone 3 (70-80% of Max HR): Moderate intensity, improving aerobic capacity and fat burning.

• Zone 4 (80-90% of Max HR): High intensity, boosting cardiovascular strength and speed, ideal for hill sprints.

• Zone 5 (90-100% of Max HR): Maximum effort, reserved for the most intense hill sprint peaks.

Workout Structure:

Minutes 0-15: Warm-Up

• Start in Zone 1, gradually moving to Zone 2.

• Begin with a light jog at a 1% incline, slowly increasing the incline to simulate gentle rolling hills.

• Focus: Muscle activation and cardiovascular system preparation.

Minutes 15-30: Gradual Elevation Increase

• Progressively increase the treadmill incline every 2 minutes, starting from 2% and moving up to 6%, staying within Zone 2.

• Focus: Adapting to elevation changes and enhancing aerobic efficiency.

Minutes 30-90: Hill Sprint Intervals

• Alternate between 3 minutes of hill sprints at a challenging incline (10-15%) in Zone 4 and 2 minutes of active recovery in Zone 2 with the incline reduced to 2%.

• Repeat this cycle to complete a total of 12 intervals.

• Focus: Building climbing power and improving elevation gain management.

Minutes 90-105: Threshold Pushes with Elevation

• Incorporate 3 sets of 5-minute efforts at an 8% incline in Zone 4, followed by 5 minutes of recovery in Zone 2 at a 1% incline.

• Focus: Enhancing cardiovascular strength and simulating prolonged climbing efforts.

Minutes 105-120: Cool Down

• Gradually decrease the incline to 0% and reduce your effort to Zone 2, then to Zone 1.

• Finish with a comfortable walk or light jog to facilitate recovery.

• Focus: Aiding muscle recovery and ensuring a smooth transition out of the workout.

Additional Tips:

• Hydration and Nutrition: Maintain hydration and consider consuming easily digestible carbohydrates, especially during the longer effort segments.

• Pacing and Monitoring: Utilize a heart rate monitor to ensure you're training within the correct zones, adjusting the treadmill's speed and incline as needed.

• Flexibility and Adjustment: Be prepared to modify the incline or pace based on your heart rate and overall fatigue levels. Listening to your body is crucial.

This indoor treadmill workout is meticulously designed to simulate the elevation challenges of an ultramarathon, focusing on heart rate zones to build endurance, power, and efficient energy management. By incorporating structured hill sprints and elevation work, you'll be well-prepared to tackle the demanding ascents of your next ultramarathon event.