# 24 – 2:44 marathoner Floris Gierman takes us thru’ the concepts of Low Heart Rate training using the Maximum Aerobic Function (MAF) methods
10/18/20 • 55 min
Episode Summary
Floris used MAF training principles to make significant breakthroughs. He explains the concept, how to train, to measure progress and role of strength training, nutrition and recovery.
Show Notes
02:05 – Floris introduces himself and his first two marathons
10:30 – Key aspects of low heart rate training
18:30 – When to add speed work
19:40 – Common frustrations in low heart rate training
24:45 – Minimum # of hours of low heart rate training required for improvements
30:40 – How to measure progress when training at low heart rate
34:25 – How to determine race pace
40:10 – How and when to incorporate strength training
43:00 – Recovery tools like ice bath and sauna training
44:55 – Key nutrition principles
48:35 – Floris’ Marathon PR programme
50:50 – Recommendations on other resources
Contact Floris
extramilest.com
Extramilest Facebook Group - https://www.facebook.com/groups/209003219602686/
Follow Floris on Strava - https://www.strava.com/athletes/1329785
Recommendations by Floris
Atomic Habits by James Clear (Amazon Link)
Matt D’Avella YouTube Channel - https://www.youtube.com/user/blackboxfilmcompany
Contact Details for Running and Fitness with Raj
Website: runfitraj.com
Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh
Email: [email protected]
Facebook Group: Running and Fitness with Raj
Instagram: Instagram @runningandfitnesswithraj
Twitter @RunningRaj
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Episode Summary
Floris used MAF training principles to make significant breakthroughs. He explains the concept, how to train, to measure progress and role of strength training, nutrition and recovery.
Show Notes
02:05 – Floris introduces himself and his first two marathons
10:30 – Key aspects of low heart rate training
18:30 – When to add speed work
19:40 – Common frustrations in low heart rate training
24:45 – Minimum # of hours of low heart rate training required for improvements
30:40 – How to measure progress when training at low heart rate
34:25 – How to determine race pace
40:10 – How and when to incorporate strength training
43:00 – Recovery tools like ice bath and sauna training
44:55 – Key nutrition principles
48:35 – Floris’ Marathon PR programme
50:50 – Recommendations on other resources
Contact Floris
extramilest.com
Extramilest Facebook Group - https://www.facebook.com/groups/209003219602686/
Follow Floris on Strava - https://www.strava.com/athletes/1329785
Recommendations by Floris
Atomic Habits by James Clear (Amazon Link)
Matt D’Avella YouTube Channel - https://www.youtube.com/user/blackboxfilmcompany
Contact Details for Running and Fitness with Raj
Website: runfitraj.com
Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh
Email: [email protected]
Facebook Group: Running and Fitness with Raj
Instagram: Instagram @runningandfitnesswithraj
Twitter @RunningRaj
Listen and Subscribe
Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast.
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Previous Episode
# 23 – Patrick McKeown, world famous breathing expert, discusses nasal & Buteyko breathing methods, “BOLT” score, techniques to improve breathing and Covid-19 related breathing exercises
Episode Summary
Patrick McKeown, world famous breathing expert, discusses nasal & Buteyko breathing methods, “BOLT” score, techniques to improve breathing and Covid-19 related breathing exercises
Show Notes
01:50 – Patrick introduces himself and talks about the benefits of nasal breathing and Buteyko breathing method
08:45 – Concept of functional breathing
13:45 – Patrick discusses the importance of carbon dioxide in breathing
16:55 – “BOLT” score or Body Oxygen Level Test and how to measure it
23:10 – How to transition to nasal breathing
30:00 – Improving breathing techniques before races and pre-important workouts
39:35 – Covid-19 related breathing exercises
45:00 – Quiz Time!
48:45 – Recommendations on resources
Resources by Patrick
Coronavirus free breathing exercises (https://www.youtube.com/watch?v=AiwrtgWQeDc)
How to breathe while wearing face mask (https://www.youtube.com/watch?v=uRzk-dilOdU)
Myotape (https://buteykoclinic.com/myotape/)
Contact Patrick
buteykoclinic.com
https://oxygenadvantage.com/
Recommendations by Patrick
Power of Now by Eckhart Tolle (Amazon Link)
Writings by J.Krishnamurthy
Breath by James Nestor (Amazon Link)
xpt life – xptlife.com
Contact Details for Running and Fitness with Raj
Website: runfitraj.com
Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh
Email: [email protected]
Facebook Group: Running and Fitness with Raj
Instagram: Instagram @runningandfitnesswithraj
Twitter @RunningRaj
Listen and Subscribe
Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast.
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Spotify
JioSaavn
Google Podcasts
Stitcher
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Podcast Addict
Podchaser
Next Episode
# 25 – Ajeet and Deeya Bajaj, World’s first parent-child duo to climb Mount Everest from Tibet side, on their journey, physical and mental conditioning and how to overcome challenges
Episode Summary
Ajeet and Deeya Bajaj, World’s first parent-child duo to climb Mount Everest from Tibet side, on their journey, physical and mental conditioning and how to overcome challenges
Show Notes
02:00 – Ajeet and Deeya introduce themselves and how they got into adventure sports
04:25 – Deeya on balancing adventure sports and other activities like education
05:40 – Common threads in adventure sports and how doing multiple sports help each sport
10:15 – Dealing with and mitigating inherent risks in adventure sports
15:30 – Key physical fitness routines
19:00 – Mental conditioning
22:00 – Favorite recovery methods
24:25 – Advantages and pressures when you face when mountaineering with family
28:10 – Rationale for choice of climbing Mount Everest from Tibet side
30:20 – Dealing with specific challenges during Mount Everest climb
38:20 – Deeya’s inspiration and initiatives for supporting ‘Girl Child in India’
43:15 – Next goals
45:45 – Quiz Time!
49:25– Recommendations on other resources
Contact Ajeet and Deeya
Follow Deeya on Instagram: #deeyasuzannah
Ajeet email: [email protected]
Website: snowleopardadventures.com
Recommendations by Ajeet and Deeya
Podcasts
The Firn Line - http://thefirnline.com/
Base Camp - https://castbox.fm/va/1484232
The Power of Adventure Podcast - https://castbox.fm/va/2763289
The Daily Show with Trevor Noah: Ears Edition - Link
Books
View from the Summit by Sir Edmund Hillary (Amazon Link)
High Adventure by Sir Edmund Hillary (Amazon Link)
From the Ocean to the Sky by Sir Edmund Hillary (Amazon Link)
Paths of Glory by Jeffrey Archer (Amazon Link)
Contact Details for Running and Fitness with Raj
Website: runfitraj.com
Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh
Email: [email protected]
Facebook Group: Running and Fitness with Raj
Instagram: Instagram @runningandfitnesswithraj
Twitter @RunningRaj
Listen and Subscribe
Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast.
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