What a great workout yesterday. Had a short 35 minute ride, then abs and run so I decided after last week's short ride that I would incorporate sprints into my short ride but still make sure to keep it in the green zone on my MIO Link.
So I did more reading about MAF training. I came across the www.philmaffetone.com website who is considered the creator of MAF training plus in my search I found out that 1 of Phil's students was Mark Allen 6 time Kona Ironman champion. And on Mark's website I found this article http://www.markallenonline.com/maoArticles.aspx?AID=2 which really goes into detail some what on the training. Phil Maffetone has a great book from what I have heard called The Big Book of Endurance and Racing. Which I will be getting very soon to help me with my training. Now according to the article on Mark Allen's website this can be used for all endurance training. So with keeping my heart rate the same both bike and run is great. On the bike 5 minute warm up, then into the sprints. 3:30 minute sprints with 3:30 rest period between sprints. By using the formula my zone is 140 to 130 bpm again both for the run and bike. So for the sprints I doubled the resistance from 3 to 6 then back down for the rest periods. 100 rpm during the sprints and my normal long ride pace of 80 rpm during the rest period. Man what a blast it was! Pushing my body to a place where it hasn't been before while keeping it in my Maximum Aeorbic Factor training. Seeing the light on my Link flash green to light red but making sure not to push it past to solid red. It felt great to push my body to this area where it hadn't been before. Sweating and a tad out of breath during each sprint was amazing. I would get down into the tuck position during the sprints which actually help keeping the cadence at 100 rpm. Friday will be my long ride of 70 minutes. I will make sure to take my X2 performance to see what difference it will make since I didn't get a chance to last ride.
For people who might be interested in what my ab workout is: bicycle, corkscrew, double crunch crossover, hip raises, jackknife crossover, Heel touches, Side plank rotations. No rest, start out with 10 reps each and then add more reps as it gets easier in groups of 5. So 10 to 15 to 20 reps etc. This will cause you to go into your green zone or even higher lol. From there it was on to the run.
Now again I CAN PROUDLY SAY I AM A RUNNER CAUSE I LOVE IT! But I am still starting from no base so I have not got to very far distance yet but I am still proud cause everyone starts from the ground level. However, I have got to learn on check my ego at the door with my run. And it isn't really that. I love to run now and want to run. But in order to stay in the zone, I have to pretty much walk at a fast pace to stay in it. So I am up in the air about what to do regarding the walk or run tell my Aeorbic base is built. More than likely I will use the training to keep my running in the zone and just check it at the door. Love the changes I am seeing inward and outward in me. I am starting to see abs in places where i have dreamed of having them :-).
Now on to a huge shout out to: The Legends of the Road! Ben Bostrom, Micky Dyamond, David Zabriskie and my friend Dave Mirra will start this Saturday in the Race Across America or the RAAM. Please if you have a chance check out the website http://www.thelegendsoftheroad.com. It is a race from coast to coast of the USA. This the 32 year of the race and to give you an example it is 30% longer than the Tour de France. Thanks to their many sponsors for allowing them to do this.
Again thank you for reading my blog and following me on this journey.
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