Mark Allen - Low Heart Rate Training was my Secret

Рет қаралды 28,730

Күн бұрын

Mark Allen, known as "The Grip," is a legendary American triathlete who reigned supreme in the sport during the late 1980s and 1990s. Renowned for his six consecutive Ironman World Championship titles from 1989 to 1995, Allen showcased extraordinary endurance, mental fortitude, and skill across swimming, biking, and running. His 1989 victory, famously dubbed the "Iron War," saw him narrowly defeat his rival Dave Scott in an epic, grueling battle. In addition to his Ironman triumphs, Allen excelled in Olympic-distance triathlons, amassing numerous victories and solidifying his status as one of the sport's all-time greats. His remarkable achievements have earned him places in both the Ironman Hall of Fame and the USA Triathlon Hall of Fame.
If you enjoyed this episode, you might also enjoy listening to my conversation with Phil Maffetone:
• How Low Heart Rate Tra...
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EPISODE OUTLINE:
00:00 The Training Style and Influence Behind a Successful Career
04:44 The Maffetone Method: Training for Endurance and Consistency
08:20 Balancing Intensity and Recovery: The Key to Sustainable Training
13:30 Dispelling Misconceptions: Fueling for Endurance Races
29:37 Patience and Consistency in Training
31:05 Listening to Your Body and Adjusting Training
33:29 The Benefits of Technology in Training
48:01 Finding the Right Balance for Optimal Performance
TAKEAWAYS:
Training in a way that allows for longevity and prevents burnout and injury is crucial for sustained success in endurance sports.
The Maffetone method, which focuses on training at lower heart rates to develop endurance and fat-burning capabilities, can lead to improved performance and consistency.
Consistent training, patience, and a balanced diet are key factors in achieving sustainable results.
Fueling with fat is not necessary for longer races, as the body has enough stored fat to sustain endurance efforts. Balancing aerobic and anaerobic work is crucial for optimal performance.
Patience and consistency are key in training.
Listening to your body and adjusting training based on individual factors is important.
Using technology, such as heart rate variability monitoring, can help fine-tune training intensity.
Finding the right balance between hard work and recovery is essential for long-term success.
TRANSCRIPT:
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MORE FROM MARK:
Website: markallensports.com
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Пікірлер: 72

@MarkLRandall 11 күн бұрын

Glad to see Phil Maffetone getting some credit for a change. He was way ahead of his time!

@elberthiggins6667 12 күн бұрын

Fantastic interview. Thanks for the opportunity to meet Mark Allen who is so intelligent but unassuming.

@gustavofring-thechickenman 10 күн бұрын

Agreed great in depth and relaxed convo….. great interview giving space for conversation

@Anza_34832 10 күн бұрын

Mark Allen replies to the comments on the videos he posts on his channel. He’s a very thoughtful and kind person. That got him onto my list of ‘celebrity’ people whom I want to shake hands personally if the opportunity arises.

@CoolInOlympia 11 күн бұрын

Love and respect Mark Allen!

@SFuelsLIVE 10 күн бұрын

Thanks for staying true to your approach all these years Mark!

@craighoover1495 11 күн бұрын

Mark, Scott and Dave were who I paid attention to back in the days when i was experimenting with Triathlon. I did a couple of charity races just to see if I could complete them. I'm 68 now and still love to train just to see what I can do. My problem has always been doing too much but being retired has allowed me to continue to experiment and try to improve. The use of heartrate and HRV has been greatly beneficial to me to keep from doing too much and maintain fitness.

@user-cg7kr7xx1q 10 күн бұрын

Thank you Mark.👏 You have been my biggest inspiration into triathlon since I started in 1989. Now 55 years old and still enjoy training. A way of life like you. Thanks for all you have done for me and many others.🥰

@melvano4014 11 күн бұрын

Z2 3 times a week, one interval session and a group ride a week works. I went from averaging 16.4 mph at 128 HR to 20.2 mph at the same HR.

@denkoi1475 10 күн бұрын

This information is gold

@aileenhernandez9647 3 күн бұрын

Beyond the gray hair, he's still the same Mark Allen from decades ago. He looks at the peak of his health.

@Roy-ud1db 12 күн бұрын

What an interview. Thank you Mark for sharing. Brilliant

@kurtmadden3051 10 күн бұрын

Super job Mark! I thoroughly enjoyed this interview! 🎉❤🎉❤🎉❤

@georgepoth2299 12 күн бұрын

An interview I have been waiting for. Thank you very much. Mark Allen is the most important person why I chose to go with the MAF.

@jjjjames5824 9 күн бұрын

Great thank you !!

@carry_boats 7 күн бұрын

great video!!!

@zacsborntorunrunningadvent3441 12 күн бұрын

Awesome Interview and such accurate insight into Aerobic Metabolism & Fat Burning. Type I muscle fibres prefer to burn fatty acids over glycogen which peak at approx 75% heartrate reserve (karvonen). Type IIa takes over at around the 75% h.r.r. (80% of true max). Zone 2 in modern times is set at 65-75%. For myself this is 144-160bpm. True max 199. This is why Dr Phil.M mentions in a video if you have an unusually high true max heartrate then use 80% of true max (159bpm for me) as the ceiling. Awesome Interview thanks so much to you both for adding valuable content here on the web 🎉😊 .

@BMinus0593 9 күн бұрын

I think you are saying your max HR for zone 2 is 159 ? I have a high normal HR as well and my zone 2 currently is about 145-150 max. Interesting seeing info from other high HR athletes.

@zacsborntorunrunningadvent3441 9 күн бұрын

@@BMinus0593 my true max is 199. My lt2 is 181. My z2 "maf" technically is 159bpm yes. Marathon race hr is about 172bpm. Cheers

@BMinus0593 9 күн бұрын

@@zacsborntorunrunningadvent3441 👍 thanks

@gondwana6303 5 күн бұрын

Thank you -- this is so refreshing compared to the usual Peter Attia hyperventilated tone -- even when Peter suggests zone 2.

@JohnHollandEsq 8 күн бұрын

Amazing insights...thank you!

@almaguapa-sailboatliveaboa440 10 күн бұрын

It is a very long (many years) process to reach one’s top most level of physical performance. Keeping it healthy and with an every day « grin » on ur face and mood about going out for training is the fundamental key, indeed.

@jb1876 12 күн бұрын

Great advice 👍👍

@nathanmaughan2974 Күн бұрын

you should get inigo san milan on to talk about zone 2 and zone 5 (how he trains tadej pogacar). lots of crossover, but deeper research.

@davidosolo 12 күн бұрын

17:04 Very interesting insight: Doing some anaerobic stuff and get your VO2max up BEFORE starting the base building period.

@Kernoe 11 күн бұрын

This is very interesting in deed and something i had in the back of my head for a while. Once a had a huge endurance gain in a soccer season from one quite easy long run. It seemed to combine all the short bursts and running actions on a string and crop the fruits.

@davidosolo 11 күн бұрын

@@Kernoe Thanks for sharing. Dr. Phil Maffetone says that anaerobic exercise compromises aerobic performance and should be done only AFTER the base building period. But doing it (also) BEFORE the base building period and then start the it with a higher VO2max, sounds like something we definitely should try.

@quadl98 2 күн бұрын

Great interview! Once you get past Mark's gray hair, look how young his skin looks! Could that be a byproduct of the years of low heart rate training, possibly from lower sustained cortisol levels? He did mention two of his contemporaries have had open heart surgery. Sorry just a thought. Thanks again!

@neilb2793 9 күн бұрын

Amazing athlete back in the day, but I consider Mark an even better coach.

@StephenMarkTurner 10 күн бұрын

A long time ago I read an interview with a running coach who likened his athletes doing too much hard training as watching a bad horror movie. He knew what was going to happen to these athletes, especially after a couple of years. I guess it is hard to avoid thinking "if I go just a little harder, I can cut out a lot of this silly base building stuff".

@PerryScanlon 11 күн бұрын

Age-based formulas are just averages. There's a lot of variation with people's max heart rate.

@jjjjames5824 5 күн бұрын

Most people are pretty close to average though 😉

@225rip Күн бұрын

How do you calculate max heart rate with several ways suggested? And what percentage do you train at? How often do you train and do you take supplements ?

@kamadude7329 12 күн бұрын

17:04. Would it also be correct to leave the anaerobic high intensity stuff AFTER the base building period and position the high intensity training closer to competitions?

@davidosolo 11 күн бұрын

Of course, that is the general recommendation. However, doing some anaerobic high intensity training, in order to get your VO2max up, before starting the base training period is what is the novelty here.

@michaelvrbanac6923 6 күн бұрын

The physiological discussion is not correct as to fueling, carbohydrates, and fat. No protein burning occurs until there is no body fat remaining, as in you are actually starving to death. See Tim Knoakes presentation on athletes and burning fat at high intensity.

@GameKeyModSquad-hr4ln 2 күн бұрын

For people here.... How slow is your slow pace to stay on zone 2?

@claudiacortes3067 11 күн бұрын

I hope J Skipper, Heather J and a lot of other top tri watch this video

@user-oz9lp1hg6f 7 күн бұрын

Do you do any thing competitively now at 66 ? Or is everything just done casually ? What do you feel about people over 50 doing competitive sports ?

@Kernoe 12 күн бұрын

very interesting talk. One myth though i totally have to clear and still i find it a pity if people speak about stuff they have NO experience with. 19:03 keto diet and slow muscle breakdown for sugar. rubbish! absolut rubbish! as bart kay would say. I am keto since years which makes me run without an asthma inhaler and although i do faster sessions as well especially faster long runs i only gained muscle and lost fat. It is clearly visible and my scale which is a bit more advanced even shows 2,5kg muscle gain over that period. Maybe this is based on some short term study in the transitioning phase from eating huge amounts of carbs to switching to fats, i do not know where this opinion comes from, because claims are being without citing anything i could refer to.

@georgepoth2299 11 күн бұрын

I’m on a keto diet to get blood sugar under control. It’s easy and settled to normal values within hours. I believe I read somewhere that your body uses gluconeogenesis to get the “carbs” it requires. Then again, I’m just a runner and don’t know much about this.

@Kernoe 11 күн бұрын

@@georgepoth2299 gluconeogenesis is in the end creating glucose through multiple metabolic pathways. So it can be done from fat, from protein from your food intake, from protein turnover that is happening naturally all the time to use old amino acid structures, metabolites out of the cori cycle and there is even a hypothesis of better uptake from lactate for glucose recycle during the activity in a low carb state. It is that important because we need glucose for muscle contraction and evolution found a way to provide it without breaking our muscles down, we would be gone by now, before the agrarian revolution 10.000 years ago even started to provide us with more than the occasional carbohydrate. If one is healthy enough and deals well with carbs it is fine, they can eat them, make fat out of it and use that as well. But for people having issues health wise this myth has to stop. Maybe sometimes i have a bit more carbs after a heavy workout some fruits or whatever but that's it and probably not even necessary.

@davidosolo 11 күн бұрын

A keto diet is great. But if you are talking about performance on running distances no longer than the marathon distance, then you will need your carbs in order to be competitive at the highest level. For ultra running, where you are nearly exclusively running below the aerobic threshold, the story is different.

@georgepoth2299 11 күн бұрын

@@davidosolo Most guys around here are age groupers, not high performers, I would guess. I'm 57, so I'm definitely not "at the highest level" anymore, but I can still do a 3:45 marathon on keto, and my last 10k was 49:12.

@davidosolo 10 күн бұрын

@@georgepoth2299 Fair enough. But I suspect that especially you could improve your race performance if you would do some carb loading before and during your races. According to Zach Bitter, the moment you switch from ketosis to carb intake, the carbs are like "rocket fuel”. Then again, you are right: if you are feeling good following the ketosis diet and also achieve some pretty nice race results in general and especially within your age group, as you seem to do, then why even bother?!

@coolhatadventures8111 9 күн бұрын

I will have to disagree that the Adkins / Keto diet is not good for performance. I have run 79 Ultra Marathons and I’m on an Adkins diet. I feel great and I’m at my lowest or perfect Ultra running weight. I never bonk or suffer from low blood sugar during my ultras because I do take in carbohydrates and than immediately after the run I go back to protein.

@johnsambo9379 9 күн бұрын

It's generally bad for most pro athletes. There are always exceptions. How many pro athletes are on an Adkins diet?

@jacklauren9359 8 күн бұрын

You are not elite athlete though. Most average punters like you should be fine in keto. The problem with weekend warriors think they are pros. Train and fuel accordingly thats it

@ithinkthereforeitalk935 2 күн бұрын

Jesus, you are taking in CARBS DURING your RACES! What are you talking about? Can you run at a threshold pace o slightly below it without consuming carbs at all? Of course, not! So running competitively/doing HIIT training is impossible without fueling on carbs. But you can run slow for hours without eating much if your HR is low. No surprise here, so what are you trying to say!?

@ithinkthereforeitalk935 2 күн бұрын

@@jacklauren9359 Nonsense, your body is no different. Diet has got to be balanced. All macronutrients are vital for our bodies. And the more active you are the more balanced your diet has got to be.

@omhhola8844 11 күн бұрын

Can this lower heart rate work with mountain bikes?

@davidosolo 11 күн бұрын

Sure. Why not?

@karlossanders5497 12 күн бұрын

You do not need carbs to burn fat, you don't use protein to make carbs to use fat..check the guy who did 5 marathons fasted.....

@cracked229 11 күн бұрын

Lol, nobody said you can't run a marathon fasted. All the best marathon runners fuel w/ lots of sugars.

@relaxwithbogo5579 10 күн бұрын

Not True, you need carbs to burn fat, sorry.

@terraflow__bryanburdo4547 15 сағат бұрын

@@relaxwithbogo5579You do not need dietary carbs at all to burn fat.

@dylannewton76 12 күн бұрын

I hope Gustav Iden watches this episode.

@danfox8819 11 күн бұрын

Nice interview, but Alan clearly does not understand gluconeogenesis. There are tons of athletes that can do high end VO2 max work without the use of exogenous carbohydrate. He states that you need carbohydrate to start the fat burning process, this is false. Your body doesn’t need carbohydrate, your body requires glucose, which can be produced internally. Undoubtedly he is a great athlete, but he is simply incorrect on how the metabolic pathways actually work. One thing that people don’t understand about fat adaptation is it is a process of up regulation that usually requires six months to a year to fully achieve. He wrongly states that when you are in ketosis, your body breaks down proteins to convert to glucose. This is incorrect, the glucose that is derived from “fat burning“ comes predominantly from medium chain, triglycerides, i.e. fat molecules, specifically the glycerol backbones. Your body can breakdown protein into glucose, but it will only do this when there is no available fat

@Chris-xv2gm 10 күн бұрын

Drivel.

@danfox8819 10 күн бұрын

@@Chris-xv2gm ?

@jaymills1720 8 күн бұрын

Carbs > Fat for performance goals always. Check NCBI and ask any runner 🫡

@jacklauren9359 8 күн бұрын

For weekend warriors they are fine with keto they need those extra weight to lose. For elite its different story. Just ask any delusional weekend warrior who copies pro 😊

@jaymills1720 8 күн бұрын

@@jacklauren9359 losing weight is only about energy balance CICO

@ithinkthereforeitalk935 2 күн бұрын

@@jacklauren9359 No, for everyone who runs at least 3-4 times a week (30 - 70 k a week) carbs are a necessity, especially if you want to get faster over time/ wanna be relatively competitive in your local races. Or doing any kind of speed work that primarily burns carbs. And btw, elite runners are not really working harder than you are during their runs, their heart rate may be even slower than yours. They simply are well-trained individuals and can run twice as fast at the same HR. The problem is some people copy their training and running volume without having the same level of fitness (your 50 k a week might actually be as hard as their 120-160k weekly load.). What you are saying is prob true only for obese people whose running is walking actually in terms of intensity. They may benefit from a diet like that. But if they get in decent shape and decide to continue running they will have eventually to change their diet and reintroduce carbs into their dietary plan.

@terraflow__bryanburdo4547 15 сағат бұрын

When you are a skinny 25 year old on heavy "supplements" ....