Maintaining an aerobic base

Credits: Andy Porter

Today’s post is the second of two posts answering the question of how much training is necessary.

A quick recap. Last week we looked at MAF training and how to build aerobic fitness, which directly improves performance in most outdoor sports. Aerobic fitness, or your aerobic base, is your ability to move at a “slow,” sustainable pace for an extended period of time – around several hours. However, the initial question was how to maintain the minimum level of fitness necessary to go on a sudden hike into alpine territory, do a long-distance bike ride, or whatever. We can break this down into two questions:
1. What kind of aerobic base do you need to be able to go on a sudden epic mission without any preparation in the way of physical conditioning?

2. How much do you need to do to maintain this base?

Aerobic Fitness

Aerobic fitness forms the base for all your outdoor adventures. Training in aerobic fitness is essential if you want to play outside longer or improve your performance in sport.

The aerobic and anaerobic systems

There are two systems (three including the ATP-PC energy system) that provide your muscles with energy during exercise: aerobic respiration and anaerobic respiration. During physical exertion, these are active in varying degrees and the ratio of power each system provides depends on the type of activity.