Base Training by Mark Allen

Working Your Heart: The Secret of Training Smart by Mark Allen
6 Time Ironman World Champion – www.markallenonline.com

How hard do I have to workout? How far do I have to go? I workout 2 hours every other day of the week and I still can't lose those last 10 pounds. Why do I keep getting injured when I try to run? These are all questions and comments people make about their training that seems to have no simple solution.

I want to give you that solution. It's called a heart rate monitor. Whether your goal is to win a race or just live a long healthy life, using a heart rate monitor is the single most valuable tool you can have in your training arsenal of equipment. And using one in the way I am going to describe will not only help you shed those last few pounds, but will enable you to do it without either killing yourself in training or starving yourself at the dinner table.

I came from a swimming background, which in the 70's and 80's when I competed was a sport that lived by the No Pain, No Gain motto. My coach would give us workouts that were designed to push us to our limit every single day. I would go home dead, sleep as much as I could, then come back the next day for another round of punishing interval sets.

It was all I knew. So when I entered the sport of triathlons in the early 1980's, my mentality was to go as hard as I could at some point in every single workout. And to gauge how fast that might have to be, I looked at how fast the best triathletes were running at the end of the short distance races. Guys like Dave Scott, Scott Tinley and Scott Molina were able to hold close to 5 minute miles for their 10ks after swimming and biking!

So that's what I did. Every run, even the slow ones, for at least one mile, I would try to get close to 5 minute pace. And it worked...sort of. I had some good races the first year or two, but I also suffered from minor injuries and was always feeling one run away from being too burned out to want to continue with my training.

Then came the heart rate monitor. A man named Phil Maffetone, who had done a lot of research with the monitors, contacted me. Phil said that I was doing too much anaerobic training, too much speed work, too many high end/high heart rate sessions. I was forcing my body into a chemistry that only burns carbohydrates for fuel by elevating my heart rate so high each time I went out and ran.

So he told me to go to the track, strap on the heart rate monitor, and keep my heart rate below 155 beats per minute. Maffetone told me below this number that my body would be able to take in enough oxygen to burn fat as the main source of fuel for my muscle to move. I was going to develop my aerobic/fat burning system. What I discovered was a shock.

To keep my heart rate below 155 beats/minute, I had to slow my pace down to an 8:15 mile. That's three minutes/mile SLOWER than I had been trying to hit in every single workout I did! My body just couldn't utilize fat for fuel.

So for the next four months I did exclusively aerobic training keeping my heart rate at or below my maximum aerobic heart rate, using the monitor every single workout. And at the end of that period, my pace at the same heart rate of 155 beats/minute had improved by over a minute. And after nearly a year of doing mostly aerobic training, which by the way was much more comfortable and less taxing than the anaerobic style that I was used to, my pace at 155 beats/minute had improved to a blistering 5:20 mile.

That means that I was now able to burn fat for fuel efficiently enough to hold a pace that a year before was redlining my effort at a maximum heart rate of about 190. I had become an aerobic machine! On top of the speed benefit at lower heart rates, I was no longer feeling like I was ready for an injury the next run I went on, and I was feeling fresh after my workouts instead of being totally exhausted from them.

So let's figure out what heart rate will give you this kind of benefit and improvement. There is a formula that will determine your Maximum Aerobic Heart Rate, which is the maximum heart rate you can go and still burn fat as the main source of energy in your muscles. It is the heart rate that will enable you to recover day to day from your training. It's the maximum heart rate that will help you burn those last few pounds of fat. It is the heart that will build the size of your internal engine so that you have more power to give when you do want to maximize your heart rate in a race situation.

Here it is:

1. Take 180
2. Subtract your age
3. Take this number and correct it by the following:
-If you do not workout, subtract another 5 beats.
-If you workout only 1-2 days a week, only subtract 2 or 3 beats.
-If you workout 3-4 times a week keep the number where it is.
-If you workout 5-6 times a week keep the number where it is.
-If you workout 7 or more times a week & have done so for over a year, add 5 beats.
-If you are over about 55 years old or younger than about 25 years old, add another 5 beats to whatever number you now have.
-If you are about 60 years old or older OR if you are about 20 years old or younger, add an additional 5 beats to the corrected number you now have.

The number you now have is the upper heart rate limit that you can work out at and still develop your aerobic system. This is the heart rate that will build the size of your engine. Now back to the catch! In the beginning of the season just about everyone will have lost a lot of their aerobic base, especially if in the season before you did little aerobic and mostly anaerobic training. What this means in your workouts is that you have very little ability to burn fat as a source of fuel for exercise and your heart rate will jump up very high at a relatively slow pace in an attempt to kick your metabolism into carbohydrate burning. And to keep from going over your aerobic limit you will have to slow your pace down, often significantly.

This is where most athletes do not have the patience to stick with the aerobic training. You may have to slow down several minutes per mile from your normal everyday training pace just to keep your heart rate from going above the aerobic maximum. Your perceived effort can be very, very low while you are developing your aerobic engine. And this is when one¹s patience is tested. Workouts will feel the opposite of the mentality that says training should be painful and muscles need to burn to get benefit. This may be true later during the speed phase of the season. But right now, this is absolutely not correct. You will be getting huge benefit that will show up months down the road. When I started back each season, I had always lost a lot of my aerobic capacity. This meant that I had a small internal engine. During those first few months of training, I would literally have to walk up even the easy hills on my runs to keep my heart rate from going too high and kicking my body into carbohydrate metabolism. But slowly, over those next 12 weeks, my body would develop the enzymes necessary to break down stored fat for energy and my pace would speed up. And by the time it came to do my interval training, I was able to run close to a 5:30 mile at my aerobic maximum heart rate of 150!

You now have your maximum aerobic heart rate, which again is the maximum heart rate that you can workout at and still burn mostly fat for fuel. Now go out and do ALL of your cardiovascular training at or below this heart rate and see how your pace improves. After just a few weeks you should start to see a dramatic improvement in the speed you can go at these lower heart rates.

Over time, however, you will get the maximum benefit possible from doing just aerobic training. At that point, after several months of seeing you pace get faster at your maximum aerobic heart rate, you will begin to slow down. This is the sign that if you want to continue to improve on your speed, it is time to go back to the high end interval anaerobic training one or two days/week. So you will have to go back to the NO Pain, NO Gain credo once again. But this time, your body will be able to handle it. Keep at the intervals and you will see your pace improve once again for a period. But just like the aerobic training, there is a limit to the benefit you will receive from anaerobic/carbohydrate training. At that point, you will see your speed start to slow down again. And that is the signal that it is time to switch back to a strict diet of aerobic/fat burning training.

Keep your interval sessions to around15-30 minutes of hard high heart rate effort total. This means that if you are going to the track to do intervals do about 5k worth of speed during the entire workout. Less than that and the physiological effect is not as great. More than that and you just can't maintain a high enough effort during the workout to maximize our benefit. You want to push your interval making each one a higher level of intensity and effort than the previous one. If you reach a point where you cannot maintain your form any longer, back off the effort or even call it a day. That is all your body has to give.

This is what I did to keep improving for nearly 15 years as a triathlete. It is also the training the Lance Armstrong's coach put him on to recover from his cancer treatment when they saw that he could not handle the high end training anymore. And although it was contrary to what most cyclists do to prepare for the grueling Tour de France, it was what enabled him to capture the title there for the first time in 1999.

Don’t worry, you’ll have plenty of time to do those all-out-feel-like-you’re-going-to-puke efforts. A well-designed base period enables you to take good nutrition, speed work, rest, and positive thoughts and transform them into your best performance possible. The choice is yours. You can either try to race with an engine the size of a lawnmower or you can build your engine up with a good base so that you are racing with a huge-turbo charged jet engine.