How do you improve your running endurance in the off season? As I am preparing for Ironman Canada in 2020, after not being able to race since the beginning of 2013, and I need to rebuild my endurance without creating stress or damaging my mitochondria! Remember I used to run a 1:35 half marathon and a 3:12 PR Boston Marathon. I don’t use the “age” excuse that I am not as fast- but I use chronic fatigue, HPA Axis dysregulation and Mitochondria dysfunction as my “area of opportunity”. I will be fast, strong and health again from the inside out – now I know the secrets to my training and performance gains. Look at your genetics- as DNAFit to learn more about how to train best for your body as well as get functional lab testing conducted with an FDN Practitioner (as me starting January 2020!). If your goal is to improve performance and longevity as myself, then we need to train the WHOLE athlete with The WHOLESTIC Method. Hopefully you are going to do one of my upcoming group online coaching programs with the December 5-day Jumpstart Challenge to detox and repair the digestive system with intermittent fast and keto OMAD then my online 30-day reset and rebuild program to become fat adapted. My thoughts today on my Sunday long run to share with you include: 1. I have built my endurance long run back up to 1hr30 to 1hr45 and now working towards 2hr 2. Run non-stop vs. run/walk intervals if one mile run and one minute walk 3. What is MAF training? 4. MAF training and finish with intervals -save high heart rate for finish and deplete carb storage tank in muscles 5. Go back to my original podcast episodes back in 2011-2013 with FIT FAT FAST on Metabolic Efficiency and MAF training 6. Pre run fuel coffee, water with sea salt, and supplements: MitoQ, True Niagen, Endurolytes, Race Caps Supreme, kApex and Adrenal support. 7. Post run meal- grass fed burger, bacon, avocado, Bubbies pickles, Primal Kitchen condiments (mayo, mustard and ketchup) and olives (so filling) with Support Digest & HCL 8. Post run day recovery- MAT (BioMat), Infrared (FRED) and NORM (Normatech) 9. MAF training with heart rate training- Myzone vs. Polar vs. Garmin – upload to Garmin-Strava 10. Catabolic vs. Anabolic… lift heavy weights 2-3 times a week 11. Long run build – 10% rule, run/walk and quality over quantity 12. https://philmaffetone.com/180-formula/ 13. Lavaman Triathlon April 5th Do you want more help? Contact me to chat about The WHOLESTIC Method Coaching for training The WHOLE Athlete. My 30-day packages start at $297 per month and up including $698 How about Lavaman Triathlon training program January-April 5th? The race is sold out but I have ten spots if you sign up for coaching with me! A heart-rate monitor is the most important tool for developing optimal endurance and better fat-burning. This simple device is a valuable tool that not only guides your training but is part of an important assessment process, and can even be used in some competitive situations. Unfortunately, most people use their heart-rate monitors only to see how high their heart rate gets during a workout, or evaluate resting heart rate in the morning. In the 1970s, I first measured heart rates as a student in a biofeedback research project. Through this research, it became evident that using the heart rate to objectively measure body function was simple, accurate and useful, especially for athletes. I began using heart rate to evaluate all exercising patients, and by the early 1980s developed a formula that anyone could use with their heart monitor to help build an aerobic base. This “180 Formula” enables athletes to find the ideal maximum aerobic heart rate in which to base all aerobic training. When exceeded, this number indicates a rapid transition towards anaerobic work. A good aerobic base isn’t important only for endurance athletes. The system that controls the body’s stress response is functionally linked to the anaerobic system. In other words, if you depend too much on your anaerobic system, you’ll be more stressed, and therefore more likely to overtrain or become injured. I discuss these topics more in depth in The MAF Test and in The New Aerobic Revolution. 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 in (a) and (b), keep the number (180–age) the same. d) If you have been training for more than two years without any of the problems in (a) and (b), 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.
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Debbie Potts The Low Carb Athlete Program The WHOLESTIC Method Coaching Program Train the WHOLE Athlete from the Inside Out! Burn Fat. Optimize Health. Improve Performance. NTP, Kion Coach, CHEK HLC, USAT, NASM CPT, DNAFit Coach FDN Practitioner fall 2019 Host of “The WHOLE Athlete” podcast Author of ‘LIFE IS NOT A RACE’ & ‘The WHOLESTIC Method Manual’ www.debbiepotts.net
