Uphill Athlete Podcast All About Aerobic Base
Jul 25, 2020
Discover the significance of Aerobic Base training, often overlooked but crucial for endurance athletes. Learn how different energy pathways impact performance and why a strong aerobic base translates to better fat utilization and stamina. Explore the lactate shuttle concept and understand the downsides of excessive high-intensity workouts. Highlighting elite marathoners, the discussion underscores the importance of personalized training zones. Finally, Scott Johnston shares practical advice to enhance aerobic capacity and set realistic goals for training.
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Aerobic Pathway Advantages
- Aerobic metabolism uses oxygen and multiple fuels to produce ATP without the metabolite buildup that limits performance.
- A bigger aerobic base lets you use fat and lactate as fuel to move faster for longer.
Lactate Is A Fuel, Not Waste
- Lactate is not merely a waste product but a valuable fuel shuttled to slow-twitch fibers for aerobic ATP production.
- The 'lactate shuttle' functionally increases endurance by letting aerobic fibers clear and use lactate.
Use High Intensity Sparingly
- Include high-intensity training as a supplement, not a replacement, for aerobic work.
- Avoid overdoing high intensity because it primarily trains anaerobic pathways and can shrink your aerobic base.
