Performance improvement in endurance sports is associated with expanding the potential to utilize aerobic sources of energy by raising the onset of blood lactate accumulation (the level of oxygen use at which the anaerobic systems begin to trigger).
Anaerobic exercise is around 50% more effective than aerobic exercises in raising the lactate threshold, therefore it is to the athletes benefit to perform prolonged, intense work without the accumulation of lactate and also perform anaerobic exercises.
Increasing endurance Is associated mostly with increasing the capability of the muscles to use a higher percentage of the oxygen already in the blood rather then increasing the amount of oxygen in the bloodstream and enhancing the oxygen supply to the working muscles.
since the onset of blood lactate accumulation depends on VO2 Max, it is beneficial to raise VO2 Max and create a reserve of aerobic power. This is especially important during the preparatory period to avoid a decrease in VO2 Max during the competition period.
Endurance development should focus on eliminating the imbalance between anaerobic and aerobic abilities of the muscles, which is the main reason for a high lactate concentration.
Thus, to develop endurance, training needs to primarily focus on the functional specialisation of the skeletal muscles, particularly the improvement of strength and oxidative qualities followed by the enhancement of the cardiorespiratory ability.
