The Big Book of Endurance Training and Racing

While this problem can be relatively minor, in some athletes it can cause a more serious condition, such as higher body fat or even diabetes, the full spectrum of this carbohydrate problem is a condition I term carbohydrate intolerance,

The best and easiest method is to pick a flat bike course that takes about thirty to forty-five minutes to complete. Following a warm-up, ride at your maximum aerobic heart rate, and record exactly how long it takes to ride the test course. As you progress with more speed, your times should get lower.

After hundreds of tests and several racing seasons, it was evident that the pace a runner could perform at his or her max aerobic heart rate—the MAF Test—was positively correlated with race pace. I collected more data for 5K and 10K distances and charted this information

There are two basic types of stretching, referred to as “static” and “ballistic.” Static stretching is a very slow, deliberate movement, where you lightly stretch a muscle and hold it statically for ten to thirty seconds. When properly done, this activity promotes relaxation of the muscle being stretched. Optimal static stretching requires that eac

The MAF Test can be performed with any endurance activity. Your goal is to measure how fast you can run, bike, swim, inline skate, and so on, over a given distance at your aerobic maximum heart rate. Alternatively, you can measure how far you can go in a given time frame at the same heart rate.

Over time, I began piecing together a mathematical formula, taking the optimal heart rates in athletes who had previously been assessed as a guide. Instead of 220 minus the chronological age multiplied by some percentage, I used 180 minus a person’s chronological age, which is then adjusted to reflect their physiological age as indicated by fitness

workout.

The reason is that the anaerobic stimulation from a workout, and the biochemical changes that follow, can adversely affect the aerobic system and any potential benefits including increased fat burning. The extent of this potential problem varies with the individual. In some athletes, for example, especially those who have been injured or have not p

With more aerobic speed, two training techniques can be added to your aerobic base routine. These can even be performed during the anaerobic phase of training if it fits your schedule. These include downhill workouts and aerobic intervals.