Send us a text#1 Long before shortLearn pacingOxygen uptakeRespiratory capacityLower blood lactateHigher mitochondrial and capillary densityImproved enzyme activity#2 Cyclical before mixedConcentric vs. eccentricLow skill vs. high skillVery fast twitch vs. fast twitch#3 Paces before racesPractice your paces with intervals before racing at that pace to exhaustion. This lowers your perception of how that pace feels. Gives you belief that you can sustain it. Where to start? Is your base big enough?  Zone 2 – can you make that skill sustainable? Favorite test for CrossFit athletes: 10 Minute Assault Bike for calsFaster than that it starts to become less about being “aerobic” and more about the skill of making high rates of mixed work sustainable. Most people are doing too much short, mixed races. When in doubt, go longer, more cyclical and practice paces. This will lead to a higher ceiling, more favorable adaptations and more sustainable training in the long run. 

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