Aerobic Base

What is it

• Body’s ability to convert O2 from env to fuel you
• Z1 and Z2 is the “base”
• You can stay in this base for HOURS and HOURS
• Lactic Acid system
  • Generally you use O2 to power Z1 or Z2.
  • But, “lactate” gets built up in the system.
  • Now, O2 is being diverted to break out lactate in the muscles.
  • Usually about an hour in this state is possible.
  • But you have to stop.
• Anaerobic system — About 10 minutes. Super high intensity.

• Brain is amazing
  • It detects “Easy running” and tries to make it easier, because it has time.
  • If it was too intense, it doesn’t have time to adapt. AHA.
  • Brain makes your lungs bigger, blood streams more efficient, etc. Its epic.

Whats the issue with LACTATE?

• Lactate is this thin line, transition point, between BASE and Z3 intensity (non-BASE)
• When your O2 is being used to break down the lactate, then you are wasting miles

AHA MOMENT – Don’t do “Wasted Base”

There are TWO training sessions.

• Session 1: TRAIN THE BASE
• Session 2: TRAIN THE LACTATE

Don’t do BOTH

How do I know which system am I in?

• Watch this video
• Breathe only through nose for first 0.6 miles.
• Feel like you could go harder, but you are not.
• Hold a really easy conversation
• THIS WILL MAKE YOU FASTER!!!
• GO SLOW TO GO FAST

How else to train it?

• Can be build using cycling or swimming

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180-AGE gives me MAX aerobic heart rate. Don’t go above that. Sustained at this heart rate for long time to build aerobic base.

Need to work on this post. (This Messy Happy too?)

Watch the other one too