Now that we are aware of the different energy systems in our body.
The next thing to know would be, how to train them? I will give my perspective of training from my own training philosophy.
ATP-PC system
- ATP PC or some call ATP CP system, provides the body with energy for short bursts (2-10seconds) of activity
- Though not as critical for triathletes, it still remains a component that needs to be trained
- Swimming - Short sprints (10x 15m) Recovery 30sec to 1 min
- Cycling - Short Sprints (10/20 x 20pedal revolutions at maximal intensity)
- Running- Short Sprints (10/20 x 20/30m) with high leg lifts and toe off movement
- One must be careful to watch the length of time at maximal intensity if not the issue of blood lactate would be there
Anaerobic System
- Provides energy 10seconds to 5mins(well trained athletes)
- Any maximal activity lasting up to 5mins with 30sec to 2 min duration each interval will improve anaerobic capacity
- It is best for “wacking people” at the final leg of the race, or making an overtaking move on someone during the bike leg
Aerobic System
- Provides almost all the energy for any exercise >5mins
- Extremely critical in Ultra sports
- Depending on the heart rate stated in the previous write up, you can improve on different aspects of your aerobic component
- Bear in mind, there is an aerobic system using Carbohydrates and also one using fat, so be extremely cautious when training (watch your heart rate closely)