Training a variety of different sports can improve your overall health and individual performance. Incorporating a wider variety of movement patterns in your training is proven to be beneficial, but how exactly should you do this? 2PEAK’s multisport functionality can help you, as it provides valuable support for optimising training in different sports disciplines.
Triathletes reign supreme as endurance world champions in multiple sports. Their training always consists of incorporating the right mix of swimming, cycling and running to ensure they reach their full potential according to their individual characteristics in each discipline. However, cyclists, runners and other endurance athletes specialising in a specific sport can also take a cue from triathletes and benefit from occasional training in other sports.
Advantages of multisport training
Specialisation is always an advantage and any athlete with a primary focus on one sport will devote most of their training to that very discipline. However, there are numerous benefits to introducing a touch of variety. Some of the main benefits include:
- It reduces the risk of burnout. Multi-sport athletes are much more likely to remain active in the long term. Changing sports allows the body and mind to take a break.
- A variety of movements and activities decreases injury risk. Most overuse injuries are associated with constant repetitive movements.
- Switching to a different sport gives athletes time to heal and develop different muscle groups and movement patterns.
- Different types of skills can be applied from one sport to the next. This enhances general athletic skills such as hand-eye coordination, balance, endurance, explosion and agility.
It is well known that endurance athletes will benefit from strength training. However, enriching your routine with a wide range of activities in addition to strength training will greatly contribute to your overall development as an athlete.
Challenges with multisport training
Of course, the best athletes in any discipline typically specialise in their sport. They will devote a large part of their training to that sport. A cyclist will quickly reach the limit of his improvement potential if he does not dedicate enough time to cycling. The same can be said for runners, swimmers, cross-country skiers or any other type of athlete.
A further challenge is to understand the impact of training and recovery in different activities. Two hours of cycling and two hours of running in Zone 2 are not the same thing. Running will require a longer recovery period, as each activity has a different effect on your body. Strength training, swimming, yoga and football need to be assessed distinctively when constructing an optimal training plan.
Create an AI-based triathlon and cycling training plan with 2PEAK that adapts to your performance after each workout. Click here to download the app.
How 2PEAK multisport helps you
The 2PEAK multisport function solves these challenges and allows you to take advantage of all the benefits of multisport training. When using 2PEAK, you enter your goals and the programme will generate a plan that includes enough specific work to guide you towards achieving them. We also know the science behind the different impacts of different activities on the recovery process.
When you have a 2PEAK training plan without the multisport functionality, the plan recognizes when you do your main activity or strength training (if entered properly), but cannot know how your plan should be adapted if you exercise in a discipline outside your main focus. For example, if you are a cyclist and go running or vice versa. However, with the multisport functionality, you can include any type of sport in your 2PEAK training plan and the plan’s dynamic technology will optimise your training accordingly.
Sports included in 2PEAK Multisport
2PEAK´s multisport feature has essentially every type of sport you could want for your training. With the multisport feature you can include in your plan all of the following activities:
Running
Running is offered as an independent sport discipline and as part of the triathlon package, but it may also be added as a supplement to other sport packages.
Long Run
If you choose a Long-Run (1:15 and longer) 2PEAK will calculate the optimal length based on your previous long-distance sessions, and gradually develop it. However, these runs will be reduced if you are not able to carry an additional load or if you are forced to reduce it. Load accumulation depends on what you have shown you are able to ‘assimilate’. Long runs never include intensities above the aerobic threshold.
Trail Running
Trail Running is offered as a supplement to other disciplines. It is similar to running, but the increased elevation gain and terrain make a slight difference.
Orienteering
Orienteering is offered as a supplement to other disciplines.
Alpine Speed Hiking
Alpine Speed Hiking (fast vertical walking/running in mountainous terrain) is offered as a supplement to other disciplines. This will allow to report your vertical speed running mileage specifically.
Cycling
Cycling is offered as an independent sport discipline and as part of the triathlon package, but it may also be added as a supplement to other sport packages.
Long Ride
If you choose a Long-Ride (2hrs and longer) 2PEAK will calculate the optimal length based on your previous longer rides and gradually develop the plan. However, these rides will be shortened in case you cannot sustain an additional load or if you are forced to reduce it. The build-up is therefore influenced by how much you have shown you can ‘assimilate’. Long rides will never include an intensity above the aerobic threshold.
Mountain Biking
Mountain Biking is similar to cycling, but the different terrain and equipment impact training. You can see more on this in our mountain biking vs road bike article.
Spinning
Indoor cycling may be added as a supplement to the Cycling package. The intensity will be automatically adapted to the shorter volume.
XC Skiing
Cross-country skiing (classic and skating technique) is offered as a supplement to the other disciplines.
Roller Skiing
With Roller Ski we mean all alternative “dry-land” disciplines which allow you to train without snow.
Swimming
Swimming is a part of the Triathlon package, it may be added as a multi sport option to other packages.
2PEAK chooses
This option is only available for triathletes. It is used by 2PEAK to determine your “lacking discipline” i.e. the sport between cycling, swimming or running that you most need to work on at a certain point in your training.
Inline Skating
Inline Skating is offered as a supplement to other disciplines. This will allow you to record your inline mileage specifically.
Yoga/Pilates
Yoga or Pilates is offered as a supplement to other disciplines.
Ski Touring
Back Country Ski Touring is offered as a supplement to other disciplines. This will allow you to record your efforts in ski mountaineering specifically.
SUP
Stand Up Paddling is offered as a supplement to other disciplines.
Snow Shoeing
Snow Shoeing is offered as a supplement to other disciplines.
Ice Skating
Ice Skating is offered as a supplement to other disciplines.
Nordic Walking
Nordic Walking is offered as a supplement to other disciplines.
Other Sport Disciplines
This title is used for ball sports and other disciplines, which are not specifically recognized.
Strength Training
Strength training is incorporated in all training packages.
Distinguishing between each of these activities in your training plan will allow you to benefit from the variety of multisport training while getting enough rest and specific training to reach your goals. The multisport function is included in the Race and Unlimited plan.
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