[Reading] ➷ Primal Endurance By Mark Sisson – Dolove.info
I approached this book with extreme interest as I find the Sissons material engrossing and I m a long standing fan of Paleo nutrition, embarking on a challenging 65th year of 12 marathons.The book does not disappoint, providing a detailed background to the science of endurance training on a low carb programme and is full of hugely useful information on every other aspect of lifestyle for those of us who refuse to get old Cracking book really enjoyed it and would recommend. Recently, I took an interest in low heart rate training and I ve been a fan of Mark Sisson s nutritional advice, so I thought I d give this book a shot In about 3 weeks, here is what I noticed 1 I was overtraining and stressing my body by doing speedwork, hill workouts, tempo runs all season long I needed to slow down during the off season 2 I should have been low heart rate training years ago to prevent injury I was so injury prone in my 20 s IT band syndrome, plantar fasciitis you name it I was pushing too hard End of story 3 Low heart rate training has improved my energy levels At work, I feel productive because I m burning fat instead of sugar I can skip meals most days if I want to feel fine although this is not recommended I have a history of hypoglycemia and that seemed to disappear 4 I don t know yet whether its made me a faster runner, but it has prevented injury I will ramp up speed work 4 weeks before my race I ll check back in for an update 5 In only 3 weeks, I ve actually lost weight and shown definition Keep in mind, I was no couch potato I was working so hard before without visible results Now, the past effects of working out are now showing up in my body Its awesome Note I didn t give this 5 stars, because he barely touched on strength training, which I think is an important part of any workout regime He didn t have particular exercises, schedules, or a training plan Overall though, good advice Primal Endurance Shakes Up The Status Quo And Challenges The Overly Stressful, Ineffective Conventional Approach To Endurance Training While Marathons And Triathlons Are Wildly Popular And Bring Much Gratification And Camaraderie To The Participants, The Majority Of Athletes Are Too Slow, Continually Tired, And Carry Too Much Body Fat Respective To The Time They Devote To Training The Prevailing Chronic Cardio Approach Promotes Carbohydrate Dependency, Overly Stressful Lifestyle Patterns, And Ultimately BurnoutMark Sisson, Author Of The Bestseller, The Primal Blueprint, And De Facto Leader Of The Primal Paleo Lifestyle Movement, Expertly Applies Primal Lifestyle Principles To The Unique Challenge Of Endurance Training And Racing Unlike The Many Instant And Self Anointed Experts Who Have Descended Upon The Endurance Scene In Recent Years, Sisson And His Co Author Business Partner Brad Kearns Boast A Rich History In Endurance Sports Sisson Has A Marathon And Th Place Hawaii Ironman Finish To His Credit, Has Spearheaded Triathlon S Global Anti Doping Program For The International Triathlon Union, And Has Coached Advised Leading Professional Athletes, Including Olympic Triathlon Gold And Silver Medalist Simon Whitfield And Tour De France Cyclist Dave Zabriskie Under Sisson S Guidance, Kearns Won Multiple National Championships In Duathlon And Triathlon, And Rose To A World Triathlon Ranking In Primal Endurance Applies An All Encompassing Approach To Endurance Training That Includes Primal Aligned Eating To Escape Carbohydrate Dependency And Enhance Fat Metabolism, Building An Aerobic Base With Comfortably Paced Workouts, Strategically Introducing High Intensity Strength And Sprint Workouts, Emphasizing Rest, Recovery, And An Annual Periodization, And Finally Cultivating An Intuitive Approach To Training Instead Of The Usual Robotic Approach Of Fixed Weekly Workout Schedules When You Go Primal As An Endurance Athlete, You Can Expect To Enjoy These And Other Benefits In Short Order Easily Reduce Excess Body Fat And Keep It Off Permanently, Even During Periods Of Reduced Training Perform Better By Reprogramming Your Genes To Burn Fat And Spare Glycogen During Sustained Endurance Efforts Avoid Overtraining, Burnout, Illness, And Injury By Improving Your Balance Of Stress And Rest, Both In Training And Everyday Life Spend Fewer Total Hours Training And Get Return On Investment With Periodized And Purposeful Workout Patterns Have Fun, Be Spontaneous, And Break Free From The Pull Of The Obsessive Compulsive Mindset That Is Common Among Highly Motivated, Goal Oriented Endurance Athletes Have Energy And Better Focus During Daily Life Instead Of Suffering From The Active Couch Potato Syndrome, With Cumulative Fatigue From Incessant Heavy Training Makes You Lazy And SluggishPrimal Endurance Is About Slowing Down, Balancing Out, Chilling Out, And Having Fun With Your Endurance Pursuits It S About Building Your Health Through Sensible Training Patterns, Instead Of Destroying Your Health Through Chronic Training Patterns While It Might Be Hard To Believe At First Glance, You Can Actually Get Faster By Backing Off From The Overly Aggressive And Overly Regimented Type A Training Approach That Prevails In Today S Endurance Community Primal Endurance Will Show You How, Every Step Of The Way This made me re evaluate a few things and has given me a lot of things to test in my own training. This book advocates to go slow to go faster based on the idea that when you teach your body to burn fat for energy instead of relying on carbohydrates mostly , you will have a huge pool available for all kind of activities It s definitely an intriguing idea with some impressive showcases I am not in the position to argue if it s right or wrong, and I won t judge the proposed paleo diet The book makes reasonable claims and it s up to the reader to try it out There is a lot of enthusiasm and I am curious how it will stand the test of time.Another message of the book is to listen to your body instead of strictly sticking to a plan Run when you feel in good shape and add another relaxation day when your muscles are sore Having some fun and leaving the heart rate monitor at home is also okay from time to time My only objection is that the authors seem to do some heavy cherry picking There is for instance the Copenhagen study that concludes that running less is better and that running often has the same risk as being a couch potato Different people have challenged the conclusions and were suspicious about the control group You can find in the internet The same about overtraining Are slow running people really not affected by it The ideas presented in this book are radically different from the public wisdom and I loved it despite numerous repetitions If you have read The Big Book of Endurance Training and Racing you will feel right at home. Okay information presented in a complicated way Not sure why he trys to use big words and complicated jargon Makes for a difficult read He s quite full of himself and comes across arrogant Plus, this isn t a book for women athletes It is geared towards men In my own opinion.. I find the training techniques presented here and the science behind them to be fascinating Should I ever really get into a traditional endurance sport running, cycling , I ll be revisiting this and implementing the strategies discussed I actually read this with the hope of applying it to rock climbing Unfortunately, I don t think it s possible to correlate heart rate with forearm pump for climbing probably because the muscles involved are so small The theories should all apply, but I ll need to come up with a different method of determining when my forearms are going anaerobic Maybe I can volunteer to be part of a research program Rating a book about a fitness program right after reading is definitely futile How can you know if it even works I rank this 4 stars because 1 it inspires me to start running again, 2 the heart monitored low level aerobic step 1 is already MUCH enjoyable and less taxing than any previous attempt to run for fitness, 3 it sounds promising and 4 I already know and have experienced the benefits that come from the rest of the Primal Blueprint program of Mark Sisson I have faith that this too will be beneficial. I read this hoping for help in training for a rim to rim Grand Canyon hike This book really is for endurance athletes There wasn t too much overly useful for me as an average person who follows a fairly primal lifestyle I wish I had bought it sooner because with only 12 weeks until my hike I wasn t willing to spend 8 weeks only in my aerobic zone That limited me to just walking about 17 minute flat miles to keep my heart rate in the proper range I believe it makes sense and may try this after my hike is complete If you are an average athlete who is already living a primal lifestyle this probably isn t the right book Stick with the other Primal books Mark has written If you are a serious endurance athlete I believe it is worth the read Although I found it sometimes a bit drawn out and repetitive. Too repetitive Could have been condensed to 1 4 of its size.