Training Handbook: Allure aerobic

The term "aerobic" means "with oxygen"

We run on a aerobic process when we run slowly without suffering and without exceeding the speed or distance for which we trained. In this case our muscles are strong enough to carry the load and the bloodstream provides them with sufficient oxygen. The few waste products are easily driven into the blood before it can accumulate and block the functioning of the muscle.

The advantage of running in aerobic (60-65% VMA) can recover between sessions actively difficult (run in anaerobic).

Indeed, on average it takes 48 hours to properly recover from a hard race (split session or a long exit traumatic for the body). This recovery is possible in current lentement.Les blood vessels in the affected area (muscle fiber solicited during training) dilate and let in more blood into the damaged area, it is what is called the phenomenon 'reactive hyperemia.

Be careful not to confuse aerobic (endurance) and aerobic threshold is the boundary between the endurance and stamina. The latter approaches the marathon pace. It may be the same for a beginner rider who just wants to finish 42km195 but can vary from two to three km \ h for a competitor ...

Source: Jeff Galloway " jogging and distance running "

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