An update on progress… I’m finding MAF training is great so far

Snippets I’ve found online. Just passing them on here. Doesn’t mean I believe all of this, yet:

Handy to think of only two heart rate zones:

• aerobic • zone 1
• anaerobic • zone 2

Ok to do all your training in zone 1.

Base MAF training on time not distance.

The more time you spend at or within 10 beats of your MAF hr the better your development and improvement will be over time.

Never go over your MAF hr, averages don’t count.

Ok to leave anaerobic speed for events or competitions, or special rides with your friends. Almost no need to do any HIT if your focus is endurance and long rides.

Once past a build up phase it's ok to progress to the 80/20 ratio of slow to fast training. Either MAF slow or HIT fast. Apparently all pro Tri-Athletes train like this, not so much the non-pros who tend to do too much medium/fast work?

Anaerobic sessions always negatively impact on your aerobic base, so many days recovery often needed.

Aerobic, slow twitch muscle can’t fatigue, they can (allegedly) go on for ever, (fine in theory perhaps, but there are other things that cause me to get tired)

If you’re very slow at MAF pace ... it means you aerobic system is a bit rubbish. So train it well and make it faster.

A good aerobic system will be a great foundation for any kind of activity, even short duration all out sprints. Ok to add event specific workouts once you have this super strong foundation base.

Keep doing a regular personal MAF test so you know how you are doing. Seek progress not perfection.

Anaerobic sprinting is only designed by nature to out-sprint your mate when being chased by something that wants to eat you. It was never intended for long efforts more than a minute or two.

All time spent anaerobic can increase inflammation in the body (just like sugar and carbs). Do you really want to be fit and unhealthy? Heart attacks, Strokes, T2 Diabetes, etc are basically lifestyle choices.

Once you have used MAF for a while you are fuelled by body fat, so no need to eat at all on almost any event. Super intense competition may be different. Important to know you do always burn sugar a little bit alongside mainly burning fat. If you dip into the anaerobic zone a lot, this may deplete your own glycogen before the liver can make more, so ok eat some limited carbs in the event, but not before, or after.

Carbs before exercise just turns off or blocks your ability to burn body fat for some time, so basically a waste of time.

What I’ve noticed for me:

Perspective: I’ve only been at MAF a while. Only been riding for a few years, so I don’t consider myself a ‘proper’ cyclist. I don’t do events or any kind of formal competition. I do like to race some mates uphill occasionally!

Recovery no longer an issue at all, I can ride every day with no problem or drop off in ability. When I did any HIT in the past I’d have to rest properly for a few days afterwards, or only ride every other day.

No soreness or injury risk 🤞🏻

Already hills are getting better. I’m now able to stay at my MAF level on slopes below around 10%.

Starting to finesse slopes by increasing the cadence to ‘quite fast’. Slowing down as I approach MAF limit. Nice to at least look like a smooth cyclist rather than barely turning the pedals and almost coming to a stop, like a very old person.

On the flat I can hold 35kph easily now and still be below my MAF limit.

Downhill I’m using as a kind of high cadence training if the angle is suitable. Getting the legs used to speed will be important when not doing MAF.

Amazingly relaxing to ride like this. No pressure.

Normal loops from home take longer (there are hills). So timing the ride to finish at the last cafe near home has had to be updated a bit. Tragic to pass the cafe when it’s just switched off the coffee machine for the day.

In the past on most rides I think I was riding either very slowly / low HR, or crazy HIT intervals at max HR. Not unlike the 80/20 split of slow and fast as promoted by many coaches. But I think my 'slow' may have been too slow?

Current GPS MAF screen:


Swapped Aerobic TE for Speed