The Big Book of Endurance Training and Racing

I’ve not seen the need for long anaerobic training sessions in endurance athletes. It’s relatively easy to stimulate the anaerobic system to obtain benefits and, unlike aerobic training, shorter bouts of anaerobic workouts are very effective. So, the second principle of anaerobic training is to keep it short. This relates to both the total time of

In practical terms, this means that eating refined foods like a large cookie or piece of cake will cause more problems than eating a piece of fruit or whole-grain cracker with the same amount of carbohydrates and calories. Low-fat foods or low-fat meals containing carbohydrates have a relatively higher glycemic index because digestion and absorptio

During the MAF Test, use your maximum aerobic heart rate as determined by the 180 Formula. Using this heart rate, determine some parameter such as pace (minutes per mile), speed (miles per hour), or repetitions (laps in a pool) over time. The test can also be done on stationary equipment measuring watts, for example, if the equipment is accurate. T

An abnormal plateau resulting from some type of stress or other factors mentioned above will eventually cause your MAF Test to get worse each time you check it. If this happens, your body is in a “red alert” and you should be very cautious. This is the time when you become most vulnerable to injury and ill health. In this case, one recommended stra

Some Examples of Higher and Lower Glycemic Foods Higher Glycemic Foods Refined flour products: bread, chips, bagels, cereals Sugar and sugar-containing foods: candy, cookies, soda Sweet fruits: pineapple, watermelon, grapes, bananas, all fruit juice Starchy vegetables: potatoes, corn Lower Glycemic Foods Unrefined grains: whole rye, wheat germ, hig

Of course, the time to start aerobic training for all athletes is long before competition begins—soon after the conclusion of the previous season is ideal. Measuring progress during this period with a heart-rate monitor is important not only for the athlete, but for the coach, trainer, health-care professional, and others involved in the overall co

Those using the 180 Formula successfully for more than five years needed to adjust their maximum aerobic heart rates down by about two to three beats. They could not keep using the same maximum aerobic heart rate they’d determined years earlier, despite healthier aging. While we age over time chronologically, building fitness and health during the

Wheat is a common cause of intestinal problems, allergies and asthma, and skin problems; it can prevent absorption of various nutrients, contribute to weight gain, and occasionally causes death.

I settled on the final, most effective formula and this is the one in use today: 180 minus a person’s chronological age, which is then adjusted to reflect their physiological age as indicated by fitness and health factors. The use of the number 180 was and is not significant other than as a means to finding the end number. Plus, 180 minus age itsel