Episode 52: Low-Intensity Aerobic Training
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It’s Fall. We’re early into the base training phase. Building our fitness towards 2021.
The first step for most endurance athletes in base training is developing that aerobic engine. There are two parts to the aerobic engine:
- The oxygen/co2 transport system: such as increased mitochondrial density and improved red blood cell delivery & co2 expiration pathways.
- The oxidative energy system: using the o2 to turn stored fat into energy, while sparing stored muscle glycogen
The cardiovascular benefits of aerobic training, #1 above, can be achieved through all varieties of aerobic intensities: ‘zone 2’, tempo, sweet-spot, threshold, vo2, etc…
Whereas the metabolic efficiency benefits of becoming a ‘fat burner’, #2 above, develops primarily by training slowly with low-intensity aerobic volume.
Riding slow(er) to get fast(er) is what we talk about in this episode of the show!
We discuss what we’ve found to be the most effective prescription for ‘zone 2’ aerobic training with the athletes we train and coach within our Base Builder Training Plans and Programs.
Lastly we share our ‘favorite’ low-intensity aerobic training sessions: Aerobic Strength Intervals (aka muscle tension intervals) that are designed tap into a riders fast-twitch ‘high-intensity’ muscle fibers while keeping the metabolic intensity low, and simultaneously improve your pedaling mechanics… perfect for early season base training!
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Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day!
Listening to our weekly podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we coach and train in Denver, Colorado and around the globe. Tune in each week to learn concepts you can apply to your own training program to help you maximize your endurance performance.
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