Train Consistently, Mostly Low Intensity, Recover Well To paraphrase Micheal Pollan on his recommendations for a healthy diet in his best-selling book, we like to think of training for endurance sport as follows: Your aerobic base will fully develop, you will recover well, and you will succeed in making easy days easy and hard days hard. Consistently adhere to this and positive training progression will naturally happen. We reviewed the “80/20 rule” for endurance sport intensity distribution and we hope that if there is but one thing that the reader takes away from the series it is - spend 80% of your training time at or below the aerobic threshold and 20% of your training time at and around the lactate threshold. It takes time and lots of it, but the benefits far outweigh the investments, benefits spanning one’s enjoyment of endurance sport to general physical and mental health. There are no shortcuts or “hacks” to the development of an aerobic base. Maximal benefit from high intensity training can only be realized when one’s aerobic base is fully developed. This “aerobic base” is the foundation upon which all other training is built. One of the key points made along the way in the series is the importance of the development of one’s aerobic base fitness achieved by long bouts of low intensity training. We hope that we have convinced you that some (and perhaps all) of these “aging” processes can be slowed, stopped, or even reversed with a well-designed training regimen addressed in a consistent manner and with sufficient recovery. Our series on Training Planning has attempted to provide basic background material and tools to the aging endurance athlete that will allow for effective personal athletic development for both competitive masters athletes and recreationalists alike.Īs we age, many natural physiologic processes are underway that can reduce our ability to perform as well as adversely affect our enjoyment of endurance sport.
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