And I also need long recovery after intervals.
This can be improved.
…what could be a FT athlete expectation for cross-country skiing and trail running? Can I become competitive (localy) even against ST dominant athletes?
This is impossible to predict based on fiber type alone. Fiber type determines metabolism, not absolute speed. So your relative performance will depend on your possible genetic range and that of your competition regardless of how each competitor’s effort is fueled.
Is it worth to train in endurance even if I’am not genetically build for that type of effort?
Do you enjoy endurance sports? If so, then it’s worth training for. Compete against yourself and find your genetic limit rather than pursue an absolute standard (which is only worthwhile for a very small percentage of humanity).
In TfUA, it’s recommanded to limit long intervals and run a lot in Z1-Z2. Did you know some FT athlete good at endurance? Other advices?
Two of our coaches (myself and Sam Naney) are very fast-twitch as well, and we had good results in our respective events, skimo and XC skiing, respectively. So yes, it’s possible to performs well as a FT athlete in endurance sports.
Also, Renato Canova has coached several fast-twitch athletes (judging by their high lactate output) in middle distance events.
But as you allude to, you have to train a little differently than in a typical ST approach. In particular, fast training is at a lower volume and the easy training has to be slower.
It’s a big topic. Check out anything written by Renato Canova and The Science of Running by Steve Magness.
