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Episode Info

Episode Info:

Summary

In this episode Crowder continues on the topic of aerobic training, and speaks specifically about training parameters for building endurance.

 

What is covered

  • Throw away Thanksgiving leftovers that will sabotage your goals
  • The aerobic system run when you are engaging in long sustained efforts
  • To improve your aerobic system you have to train long slow distance and short powerful sprint efforts
  • About 80% of you work need to be easy zone 1 work (long slow distance)
  • The other 20% needs to be intense interval training
  • Make your long slow distance sport specific ie: running for runners, swimming for swimmers, rowing wall balls etc for CrossFitters
  • You can add as much zone 1 as a person has time for
  • Most people work in the zone 3 which does not lead to sustained gains
  • If you can’t talk to someone while doing it, it is not zone 1
 

Links

http://www.rockcreekrunner.com/2015/10/14/base-building-for-runners/

 

https://www.mcmillanrunning.com/index.php/articlePages/page/23

 

http://d3multisport.com/heart-rate-training/zone-1-and-zone-2-training-explained/

 

http://running.competitor.com/2016/08/training/bigger-better-build-huge-aerobic-base_154376

 

http://myathleticlife.com/2012/08/thoughts-james-opt-fitzgerald-400-meter-800-meter/

 

https://www.unm.edu/~lkravitz/Article%20folder/optimizeendurance.html

 

http://www.teachpe.com/anatomy/energy_systems.php

 

https://hp-athlete.com/2014/05/25/unleashing-your-inner-aerobic-monster/

 

http://opexfit.com/opex-one-may-22-2015/

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