If you are training for an endurance event you especially need to build up your aerobic engine or else you will be needing to consume lots of sugar to keep fueling your anaerobic metabolism then you will probably have some GI stress in your gut then requiring to walk on the run because you “hit the wall”!
So now are you more motivated to use your heart rate monitor and stay aerobic for the majority of your training? Yes eventually you get to add tempo workouts then speed workouts but there is a point to each workout if you want to get faster and perform your best.
Fat fuel or carbs? 80,000 calories or 2000 calories.
Two sources to get started:
- Determine your MAF aerobic endurance estimated training heart rate zones here: http://philmaffetone.com/180-formula/
- MAF test to complete monthly to track your progress. http://philmaffetone.com/maf-test/
The 180 Formula
“To find your maximum aerobic training heart rate, there are two important steps.”
- Subtract your age from 180.
- Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
a) If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
b) If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
c) If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same
d) If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.
For example, if you are 30 years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
In this example, 145 must be the highest heart rate for all training. This allows you to most efficiently build an aerobic base. Training above this heart rate rapidly incorporates anaerobic function, exemplified by a shift to burning more sugar and less fat for fuel.”
Trust me… I started doing heart rate training twenty years ago with Sally Edwards then started the MAF formula when training with Mark Allen starting in 2003. It worked amazing for me and it will for you BUT you must be strict and pace yourself in your training. Throw in some races periodically and train sometimes with faster workout buddies if you need to add some tempo. Once you are no longer getting faster at the same heart rate then we add intervals or speed work into your workout.
Keep track and do your monthly test.
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Coach Debbie Potts
