Looking to get slow twitch muscl

F

Fezfez

0
Hey everyone. I'm currently a 5'10" 155lb 16 year old. I'd be lying if I said I was in bad shape. I've always been quite good at sports - but only sprinting sports. I recently rowed an indoor 100m time 14.7s (WR is 13.9s). I can also sprint my 100m in about 12.5s. In general, I'm pretty good at anything with fast twitch muscle. I've developed physically a lot over the last few years. I train quite a bit and have gotten some muscles that I'm pretty pleased with from a visual standpoint.

But I'm starting to get frustrated, because with any of these sports, if I have to do something for over about 2min, I suffer. My running times at distances over 1000m are pretty pathetic. Same goes with my rowing. Swimming starts at a shorter distance. I've started to notice this because my friends have been asking me to run with them, but I know I won't be able to.

Over the last couple years, I've taken up climbing and river kayaking and gotten pretty good. I can do either of those activities for a few straight hours going pretty hard. And somehow I don't seem too tired. However, when I try to run/swim/bike etc. I really don't do well. I can't figure out why. I know that I need to greatly improved my vo2 max as well as gaining new muscles.

I'm wondering if any of you have suggestions? I know simply running more is a good start, but are there any specific exercises?
 
There aren't any specific exercises for converting Type I (fast twitch) fibers into Type IIa (fast-twitch with properties of slow switch). The fibers will gradually adapt to endurance training over time with endurance exercise. Simple as that. The reason why you can kayak for hours but can't run bike or swim is because kayaking is training basically none of your leg muscles.
 
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