The Big Book of Endurance Training and Racing

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

In addition, avoid all powders that have been isolated, caseinated, or hydrolyzed. These products are touted as being highest in protein—which is true, but at the expense of being highly processed and containing MSG. Those marked “concentrated” are the least processed of the powders and are an acceptable part of a healthy diet. Egg-white powder is

the aerobic base will develop and your pace will increase as shown by your MAF Test. As your workout pace increases, you develop more aerobic speed. This means you’ll be able to swim, bike, run, skate, or ski at a faster pace with the same effort or heart rate.

Another option is to ride on a flat course and see how fast a pace you can maintain while holding your heart rate at your maximum aerobic level. This works best in a velodrome or indoors on a training apparatus. As you progress, your speed should increase. If you start at 18 mph, for example, following a three-month period of building aerobic base,

During this stage, more advanced symptoms may occur, including fatigue, insomnia, and more serious back, knee, or foot pain, or poor recovery.

The MAF Test is the most important self-administered assessment tool for endurance athletes. It’s something to evaluate about once a month throughout the year.

zinc may be useful.

Wheat may be the most unhealthy food staple of the Western diet next to sugar and contributes significantly to ill health and disease. We all know how bad sugar is for health due to its high-glycemic nature—but wheat and wheat products can actually be worse due to an even higher glycemic index.

When anaerobic training is included in your schedule, there are a few basic rules to follow: • Including competitive events, do not exceed two to three anaerobic workouts per week; for most athletes, one to two is sufficient. • Most athletes will reach maximum anaerobic benefits after three or four weeks of anaerobic work. • Workouts the day before