Now to start cataloging my training.
The 2010 training season is well under way in Base 2 of aerobic endurance training. During this time of the season (unless your “A” priority race is in a month) it is extremely - EXTREMELY – important to focus on aerobic training, well below lactate threshold. Breathing should be easy and inaudible. No huffing and puffing (yet!). I could get into the reasons behind this, but that will have to wait for another several posts. Friel and Kearns both strongly urge this. It is part of per iodization, a key element all elite athletes follow for peak performance. Kearns actually even suggests consistant easy pace overdistance training like Mike Pigg or Mark Allen (for a time) while Friel focuses on prepping for race pace as you get closer to peak performance (the “A” race on the Annual Training Plan).
In short, with training above lactate threshold (like sprints or racing friends every weekend), there is a negative effect of increasing lactate on the bloodstream and, subsequently, the body relies more on carbohydrates to burn energy. Fat is far more efficient, yet the body needs to be trained to use it. A well-developed aerobic system is the key essential. Let this analogy serve for understanding:
Many of you have heard of this analogy as it is canonical in triathlon. I first read it in Kearn’s book, Breakthrough Triathlon. If one spends time carefully developing the body’s aerobic engine it can produce greater results. Two bodies, both pushing to the maximum will depend on the aerobic engine within to beat the other in an endurance race. If the one body is tuned like a Ferrari and the other a Volkwagon, the Ferrari will undoubtedly win. Lesson here: increase time spent on developing aerobic system, increase in revving capacity of body – become the Ferrari!
There are several ways to determine whether you are training aerobically or not. FYI: the amount of information on this topic on the web and bookshelves is overwhelming and often contradictory. Use the guideline below to gauge whether you are in the aerobic zone:
- Breathing should be easy, inaudible or barely audible (no huffing or puffing)
- Heart rate(HR) is below 80% max HR
- Maffetone method
- 180 – age = highest HR allowed to stay within the aerobic zone
- I.E. 180 – age (25) = 155
- Set HR monitor to beep here so you don’t go over it.
- This is the method prescribed by Mike Pigg and Mark Allen
Tuesday January 19, 2010 Aerobic Workout
AM – Swim – E2
- Warm Up
- Tech Work
- 50 spiral kicking (arms at sides, flutter kick, rotate smoothly clockwise one way, opposite back)
- 50 catch-up
- 100 one-arm freestyle (switch every 25)
- Main Set
- 10 x 200 @ 3:20
- I lost count and did an extra 200 and on one split, an extra 50 (I was in the zone OR daydreaming, whichever )
- Warm Down
Total
Notes: My pace is set by following Friel’s pace chart based on a 1000yd time trial I did at the end of the last rest period. It felt great!
PM RUN – Aerobic
Pre Notes: Keep this light because the legs are sore from lifting/plyometrics yesterday. Focus on C-Posture, and lifting heals. Not too much lean, but lean from the pelvis.
Warm Up: 5 mins light jog
6.5 Miles under 150HR
Warm Down: 5 mins light job
Post Notes: My right hip felt a little tight at times. Not too sore though. Be careful with running. You don’t’ want to get injured!
Overall, it was a great training day. I’ve been reading ChiRunning and am, so far, very impressed. I highly suggest it. More on this book later.
