Hey Patrick. I have no idea what my volume is, either running or biking. I don't track milage, speed, or anything else on my runs or bikes, with the sole exception of what is necessary for navigation. But everything I do is within MAF, with two exceptions. Biking at 10,000 ft. or above when climbing in first gear, I may have to go above my MAF, thus dipping into anaerobic. Running now and then it just feels right to go for it, so I do. That's 4-6 times a year.
Doing MAF training in my experience does not require as high a volume as you describe to yield results. When I first began, I had to walk up the trails I ran up with the same effort after a few months. I would guess I do 20-30 miles of running a week, and 20-100 miles a week on the bike. Yes, MAF seems painfully slow when yu first start. But the results (at least for me) came quickly. It also makes possible doing long runs/rides without any food because I only use the carbs already in my system. With abandon, Patrick On Thursday, March 28, 2013 10:03:41 AM UTC-6, Patrick in VT wrote: > > On Wednesday, March 27, 2013 8:53:33 AM UTC-4, Deacon Patrick wrote: >> >> I always ride (or run) so I can have an easy conversation. No doubt I >> look like I am, a bit over the edge, talking to myself. Grin. If you want >> to know more about this general approach and geek out on heart rate a >> formula, check out Phil Maffetone's Big Book of Endurance. The idea is to >> build up your aerobic fitness, so you go faster with the same effort after >> a while. Works really well. Have fun! > > > Patrick - I'm curious about your experience in applying Maffetone-style > training on the bike. I think his protocol has several upsides ... > day-in-day-out energy and reduced risk of injury, in particular. i think > it's a great formula for health. and if i was a dedicated runner, I'd > probably do strict Maff for 2-3months. but the big limiter for me is the > time/volume to make progress and improve performance on Maff training > alone. I'd need to run approx. 50-60mi/week for 4-6 months to reach and > keep the fitness I get on 20-30mi/week with some higher intensity work > thrown in. I haven't even considered Maff style training on the bike > because of the time/volume I'd need to make progress. How much volume are > you doing to see measurable improvement? > > > -- You received this message because you are subscribed to the Google Groups "RBW Owners Bunch" group. To unsubscribe from this group and stop receiving emails from it, send an email to rbw-owners-bunch+unsubscr...@googlegroups.com. To post to this group, send email to rbw-owners-bunch@googlegroups.com. Visit this group at http://groups.google.com/group/rbw-owners-bunch?hl=en-US. For more options, visit https://groups.google.com/groups/opt_out.
