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That's where the comment came from.
Aerobic states burn FAT, which has about 9 calories per gram, but requires lots of oxygen to do so.
So, being that the average person can store about 1800-2200 calories in stored carbs for energy...you run out really fast if you are in the anaerobic state, ask any marathoner what "bonking" is :-)
If you are aerobic and can burn fat...you can go for hours upon end, provided you have enough water and salts to process it, since even relatively "thin" people have tens of thousands of fat calories to spare.
With high aerobic fitness comes higher anaerobic threshold levels, meaning you can push that maxed out anaerobic stage longer before bonking. Hell, 5k runners (HIGH heart rates when racing) spend LOTS of time and miles (12-15, or more) running at much lower heart rates. To go fast, you must first learn to go slow. Aerobic base building comes from LOW heart rate training, training all the time at HIGH heart rates is counterproductive (and risky) to aerobic endurance, there are oxygen receptor changes in muscle tissues that ONLY occur at low heart rates where fat can be used for fuel.
I am training for my first Ironman, and 95% of my training is being done at 125-150 heart rate. Building a HUGE aerobic base is paramount when you have to keep moving for 12+ hours. When I was racing motocross, I ran 6-10 miles 4x a week, slowly, to build endurance for that 20-25 minute sprint. The pros don't spend all that time running and cycling at high heart rates, they are doing aerobic training.
One of the most effective things an average local motocrosser could do to build endurance is to go out and run, cycle, or swim, for 1-2 hours per session, 3-4 times a week, wear an HR monitor, and stick to the HR guidelines.
http://duathlon.com/articles/1460/
http://duathlon.com/articles/1460/
It was trippy watching Felix Baumgartner's heart rate telemetry on the recent Stratos POV vid.
Training at aerobic and anaerobic HR's will help with short term sprint speed, but leave nothing left in the tank to finish out the motos strong.
It's like saying that the guy who runs on flat ground for 90 minutes is going to be stronger and have more endurance than the guy who runs up a nasty hills for 30 minutes. Absurd! The guy running hills will whoop your ass!
Running or cycling at a low heart rate for endless hours is a waste of time. It's like lifting weights with 10 lbs for hour upon hour.
I would bet money that working hard enough to bounce in and out of your aerobic zone will increase your endurance far more than staying below 70%.
If you work out the way I'm suggesting, and your competitors don't, you'll be able to outwork your competitors every single time.
Stamp it!
And yes, if you take a guy that trains aerobically for 90 minutes 5x a week on mostly flat....and take a guy that trains say 50/50 aerobic/anaerobic for 30 minutes on hills 5x a week...and put them to a hilly workout of 30 minutes, the guy that did the time is going to win even though he may have little hill work. If you have no direct experience with it, then you just do not know. Sorry. Training longer aerobically builds the base and pushes the anaerobic threshold higher than the guy that only does faster, shorter training. Why do you think 5k runners use LONG DISTANCE running at low heart rates of ~15 miles? Because it builds the necessary oxygen receptors in the muscle tissues that allow them to use oxygen more effectively, and that process DOES NOT OCCUR at high/anaerobic heart rates.
When Dungey and Villo go out on 60-80 mile road bike rides, do you think they are maxed out the whole way? Not even close...
Different sports require different approaches.
You need to look at your fitness like a pyramid. 90% is at the top obviously, and that's in the anaerobic zone, meaning at that point your body can't get rid of the lactic acid fast enough and starts stacking it up. What most people don't understand is that regular crosstraining at 90% of your max HR is not only non-beneficial, it can be counter productive. You need to build your fitness up from the base and move up to the top. any crosstraining like cycling, swimming etc is great until about ~80 of your pyramid, but the actual anaerobic training should be done on the bike and only pushed hard at certain times in the year beause every human's fitness has peaks and valleys. You can't hold a high level of fitness for an entire year (well, without PED's anyway). Training past your VO2max in the off-season for example is totally non-beneficial but ironically that's what a lot of guys will do because they think they need to "train a little harder and longer than what a race would require".
Bottom line is: only train above your VO2max in-season and remember that you can not actually 'improve' your fitness at this intensity, you can only force your body to adapt to the suffering which will allow you to train longer at this intensity. But the amount of 'power' or 'strength' you can put forth at this high intensity is entirely dependant on the training you have done in the lower (aerobic) zones.
So what training heart rate would a Hare Scrambles rider train at? 2 hour races, lots of heat, moments of explosive power needed, but high intensity for a long time...
Aerobic (Zone 3) would be best I'm guessing? What training schedule/activities would be best?
Pit Row
Because I'm also trying to put more information here, I'm also attaching a link to an Excel spreadsheet a user named Morbius (from another forum, I think) made years ago that will show calculations based on some of the afore-mentioned coaches or methods (Coggan, Friel, Karvonen), and also include calculations based on the British Cycling Federation and a few others. Some don't look helpful at all, but for the sake of completeness, they're there.
The link to the spreadsheet in my public Google Drive folder:
https://docs.google.com/file/d/0B9TE...it?usp=sharing
Ctrl+S should allow it to be downloaded so it can be edited, and I'm also assuming it can just be imported into one's own Google Docs account as well for editing there.
For those of us who are a bit more mature (ahem) the base training is even more important as we recover more slowly and lose muscle mass as we age. As a 51 year old athlete I know from first hand experience how easily you get injured by doing "too much too fast"......build the base just as Fearo mentioned above and you can race, run, bike and do almost anything you want to try. As much as LSD is a drug culture reference it is very important to anyone trying to establish a good fitness base - LSD = Long, Slow, Distance.
Whatever you can do to improve your fitness will pay off when you are younger and then REALLY payoff when you can continue to enjoy sports for years to come.
GuyB......see what a great thread you started. Nice !!!
Post a reply to: Interesting heart rate stuff from tonight