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How will you know that you are improving?
One of the criticisms of focusing on aerobic training is
the lack of empirical evidence that you're improving. Anaerobic
workouts are easy to measure: 8 x 400m in 1:20 is something
quantifiable. If you perform that same workout the following
week and run each in 1:18 that shows improvement. Is there
an equivalent measure for aerobic training? How do you measure
improvement if you aren't supposed to exert yourself?
Assessment based aerobic training answers those questions.
With assessment based training you focus on performing a
given workout at a consistent effort. One of the best (and
most popular) workouts in assessment based training is the
MAF test (Maximum Aerobic Function), designed by Dr.
Phil Maffetone. In the MAF test, you run (or bike) the same
distance at the same (aerobic) heart rate every few weeks.
By keeping track of how fast you complete the workout at
the prescribed heart rate you can measure your aerobic improvement.
(A few tips: Use the same workout distance each time you
perform this test. Try to neutralize differences in external
factors like temperature, wind and terrain by using the
same track at the same time of day, preferably morning when
it's calmer. Try to make "all things equal" within
yourself by getting good rest the night before, and choosing
a low stress day for the test.)
| STEADY IMPROVEMENT: Sample
MAF Test results |
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| This graph demonstrates improving
MAF Test results. The athlete completed the first test
in 37:00 and improved to nearly 36:00 several weeks
later. |
And then what?
Over the first few weeks of aerobic
training, you should see your finish times improve with
each test. Eventually you will have trained your aerobic
capacity enough so that your improvement plateaus. This
plateau in improvement is a normal and expected result of
aerobic training, and may take weeks or even months to arrive,
depending on your condition prior to the start of training.
When you experience the plateau it is an indication to change
your training phase to include anaerobic workouts.
| A PLATEAU: Sample MAF Test
results |
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| As seen above, the sample athlete
has experienced a plateau in MAF Test improvement. |
A new phase in training.
Once you've plateaued it's finally time to undergo some
of that anaerobic training you've been waiting for. By incorporating
planned anaerobic workouts into your training you will experience
further improvement in your overall fitness and in your
MAF Test results.
| A NEW PHASE, NEW GAINS: Sample
MAF Test results |
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| After switching to
a schedule which combines both aerobic and anaerobic
training, the MAF times begin to improve again. |
An aerobic focus and assessment
based training from PC Coach.
The Mike Pigg Triathlon Training Plan focuses on aerobic
improvement through assessment based training. The Plan
begins your training with a period of aerobic training.
Through periodic assessment workouts, like the MAF Test,
the software carefully monitors your progress and prescribes
workouts customized to you, your history, experience and
level of fitness. Click
here for more information on the Mike Pigg Triathlon Plan
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