Maffetone Low Heart Rate Cycling Training After One Month

This is my training plan moving forward.
philmaffetone....
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MUSIC
Summer_In_NY by Dyalla
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Surly Midnight Special
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GoPro Hero 2
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HOST INFO
Carlo Villarica - Bike | Photography | Podcast - Enthusiast
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[@obeyone88]

Hi bro. Im from malaysia. Just doing maf training run and cycling for 2 weeks. Yesterday i try allout my favourite climb 2km. Ave last time 15kmj. But yesterday i record 21kmj. Awesome maf training. Thanks...

[@carlovillarica]

Nice work!

[@KristianeLim]

basically bai. pros do MAF method specially base period. they ride very very long.

[@carlovillarica]

I wish I had the pro schedule hahah

[@KristianeLim]

@@carlovillarica haha me too! and the pro sleep man! 10hrs/day. as lance armstrong said, the tour is won in bed. recovery is key! but yeah, we both are pops. you know how it is

[@crisjohnalvarez6036]

Its okay to train mafetone only in 13km about 129-130bpm

[@carlovillarica]

I like to look at minutes when training MAF instead of distance. Generally for MAF/Z2, I try to have at least a clean 45 minutes straight at that HR. More the better

[@peteranderson6935]

I found it works well, but needs to be part (a big part) of the overall training regime. Pitch up at your local track league with Maffetone only and you're quickly off the back. I'm trying fast and low cadence intervals at MAF heart rates to see if that helps. It certainly keeps me healthy. Not sure what to do? Do a MAF ride. Worked also for The Yorkshire Beast (206 miles, 17000ft) 14 hours of hard riding - MAF all the way except up the 25% and 30% climbs where you're at threshold just to stay upright.

[@carlovillarica]

i googled the event. Looks fun! I watched the video. I wish the beast looked scarier than that little car hahah

[@100rando7]

I want to see that new PR!

[@carlovillarica]

We'll get there haha

[@crisjohnalvarez6036]

Do maffetone are so effective??

[@carlovillarica]

I still use it for most of my rides. But I include hard efforts every now and then

[@anglumangsiklista]

Excellent video....ride safe!👍👍👍

[@carlovillarica]

Thanks, you too!

[@xxxocampo7215]

What’s your gearing and avg cadence while doing this maf training? *Oops i didnt notice this video is 2 years old already. Any progress?

[@carlovillarica]

Gearing and cadence really depends on the gradient of the road. But on my Surly, I'm on 46/30 front and 11/42 back. I can do most climbs at z2.

[@andrepohlann]

If you still do it you need a powermeter, you can take the guesswork this way.

[@carlovillarica]

We'll see if I really want one.

[@ang_sarimanok]

Thank you bai!

[@carlovillarica]

Thanks for watching again Bai!

[@gindara21]

good info man

[@carlovillarica]

Glad it was helpful!

[@Tom-cf5lk]

My heart rates may goes up to 160bp each time when I cycle uphills and feel very tired.. after that I will slow down or stop ..

[@carlovillarica]

Yup... I found that hills are not a good place to start when new to MAF

[@marekpawlik9655]

Your headaches are probably caused by dehydration. Try to drink a lot more water.

[@carlovillarica]

Tried that. Lacked electrolytes. Decided to bring electrolytes on hard rides.

[@cappy610]

Hello Carlo just I’m just wondering how far distance do you normally cover while on MAF training? I’m just circling back again to get back in shape after this harshest winter.

[@carlovillarica]

I don't really look at distance. The only real things I keep track of is time on the bike and meters climbed. My goal is 8 hours a week (at least - usually it's about 10-15 hours) and 7500 meters climbed per month (I live in a really hilly area).

[@williamward7801]

How long should a typical training ride be to get the benefit of MAF?

[@carlovillarica]

I'm not really an expert. I'm just basing this of my experience. But based on what I heard from Peter Attia's podcast, it seems like 45 minute blocks are pretty good (it means a steady heart rate at MAF/zone2 and not a HR that dynamically goes up and down).

[@davidgoon1978]

I thinking of doin this method myself since my heart rate has always been on the high side..one thing that has been bothering me, would i be loosing my power if i do this method? If i incorporated other methods would it be ruining this maffetone?? Thanks bro

[@carlovillarica]

I'm not an expert, but I did do a almost 20 min max effort on a local climb. My time was better post maffetone. Here's the video kzbin.info/www/bejne/o5jOq5Zvjp50oa8

[@justinecatibog5675]

sir why do you have to add 5bpm? kung 2yrs na training na po?

[@carlovillarica]

This is from the MAF website "If you have been training for more than two years without any of the problems listed above, have made progress in your MAF Tests, improved competitively and are without injury, add 5." But in the end, I decided to just stick to 145bpm because I noticed that I tended to get as close to the MAF number as possible. So gave myself a bigger buffer

[@ketjuariittaa]

If i remember it right. It is 210p/m-your age=

[@carlovillarica]

180 - age

[@MichaelLeiBarrientos]

idola carlo need naka muapil og tour de franc

[@carlovillarica]

inig wala sa travel restrictions lol

[@ernestonuevo9074]

Hi Carlos!!! I just watched your great video on MAF for cyclists minutes ago. Cause, it is about 6 month ago, kindly advise if there is an update of your experience training with the MAF method. I do have a similar experience as you. Please share if you are doing any anaerobic training as well or mixing it with the MAF and how. Of course, the botton line is what is important. Thanks in Advance!!!

[@carlovillarica]

Hi Ernesto! I'm still doing MAF. Every now and then, I will include an anaerobic effort (race, fast hill climbs, etc.), but I wouldn't consider it training. I'm not really a racer or training for anything specific. So I mostly bike at MAF. The update is I think I'm faster. haha

[@ernestonuevo9074]

@@carlovillarica Thanks Carlo. Keep on with your videos. I wish you the best.

[@TheBikerCuteChannel]

Thanks bai

[@carlovillarica]

Thanks also!

[@joshuasampson6971]

Use power instead

[@carlovillarica]

Probably best to use both

[@captainnemonic]

Thanks for the video. Good stuff.

[@carlovillarica]

Thanks for watching!

[@shanekinsleyveloso8052]

What do you use in tracking your heart rate?

[@carlovillarica]

Garmin vivosmart or Vivo active 3? Haha not sure

[@batanghamogtv4908]

Great video more pa sir

[@carlovillarica]

Thank you, I will

[@almuntassermohammad7862]

how does this differ from a Zone 2 Training? are they not the same?

[@carlovillarica]

I'm not an expert, but as far as I can tell, this is basically zone 2 training. The tricky thing with zone 2 is that there are many ways to calculate it. So it seems like this is one way to calculate it. The way to get true zone 2 readings is to measure lactate levels while doing the activity, which is hard to do. haha I think they take blood samples to do that.

[@almuntassermohammad7862]

​@@carlovillarica I think the accurate way is to use a power meter and do an FTP test, which is way too pricey. The second way is to use a heart rate monitor and do an LTHR test. I'm no expert myself and I'm pretty sure you have way more experience than me. But I did stumbled upon (searched) this online and I think this is how they do it. kzbin.info/www/bejne/rJ3Ye3h5rLaCg80 Anyway, keep it up with the informative videos. and ride safe!

[@carlovillarica]

Ya seems like there are lots of ways. And ya, power meter is expensive. This is just another method

[@richardmiddleton7770]

220 - age x70% is roughly middle zone 2. Stay within 10 beats of that the whole ride.

[@carlovillarica]

Yup!

[@csn583]

That, like BMI, is a terrible estimate. Physiological measures taken in a lab are the gold standard for threshold-based zones, but if you push yourself to your absolute max, and then a little more, out on a ride or in a race, you'll probably see something close to your true max. (Also MHR is slightly trainable.) The age-based method puts mine 15bpm lower than an actual near-max rate I saw just the other day!

[@andycreese85]

Great video, would be good to get updates further along the line to see how you get on with it. I definitely need to start doing this type of riding, as my heart rate gets way too high and then my muscles fatigue quicker than they should.

[@carlovillarica]

I'll be posting some updates soon

[@sarik1603]

can i switch training with MAF and speed ride? example MAF on monday, peleton on Tuesday, MAF on Wednesday, and elese? Thank you

[@carlovillarica]

I'm not a coach, so I'm not really qualified to answer. But I guess it depends. I treat the MAF as a general fitness protocol. If I were training for a race, then I would look at the kind of efforts required for that race. For example, multiple 20min efforts for the race means training will look like 20mins in zone 4 intervals. So if I'm not training for anything specific, I just stick to MAF or the occasional fast ride with my friends.

[@junmabs]

basically no!

[@ZekeValentin]

Hey, FYI, You can't compare Heart Rates between individuals like you mentioned at the start of the video, I mean you can but it doesn't tell you much, it can vary a lot from one person to another (even at the same age/size), especially max hear rate. You'd need to know your friend's resting as well as max heart rate, that gives you a range called Heart Rate Reserve which is HRR=HR Max - HR Rest. Then for any given effort you can calculate at what % of that HRR you are: %HRR=((HR@effort-HR Rest)/HRR)*100, THIS you can compare with your friend ;) For example for me HR Rest = 55bpm , HR Max = 195bpm so HRR=195-55=140bpm, and let's say I'm doing an effort at 150bpm, that will be ((150-55)/140)*100= 68% of my HRR Now let's say I have a friend with a 70bpm Rest HR and a 180bpm Max HR, his HRR will be 180-70=110bpm. Now if he's going up a climb at 150bpm, that will be ((150-55)/110)*100= 86%. -> In that example I am in zone 2, nose breathing and having it easy at less than 70% of my ability and my friend is probably in zone 4 at threshold and probably panting like crazy xD

[@carlovillarica]

Oh nice! I didn't know about the HRR figure. Is that also a good way to measure general fitness? Or not necessarily? As for the video, yup I realized that it's not an apples to apples comparison, but it was just the thing that got me interested in trying out maffetone. But definitely interesting to try the HRR figure thing. It would be interesting to do a side by side comparison between two cyclists

[@ZekeValentin]

@@carlovillarica Hey, thx for the reply. If you compare to your previous self, it can be an indicator of fitness, yes (basically down to how low your resting HR gets with more training) ; but I don't think you can compare your HRR to someone else's and say with certainty that you're fitter or not. % of HRR for the same effort (ie: climbing the same hill at the same speed) can be compared though. BTW, I found it interesting to see the data when you climbed the same hill at the same low HR: to me it seems like good improvement if you look at the general trend of the times you did on the climb (taking 30s off each time, I call it success!) But yeah we want to see a full on effort to beat your PR ;-)

[@artalviar4050]

I did my research of the MAF method a year back and learned alot from it. The idea is to utilize the MAF method prior to race season (e.g. Winter). After doing the MAF method of 3~6 months you transition to your regular race workout (e.g. HIT training). What you'll noticed is you'll be able to push your capacity to do HIT workout as your heart has been able to adjust/accomodate long(3hrs+) and slow(maf hr) training during previous months.

[@artalviar4050]

Some limitations to the MAF method I often find is from individuals who are obese and comes from a sedentary lifestyle (this includes me). Any form of workout will really pump our heart as we've been too chill prior to training. This limits the workout you do and often time won't even be sweating as you finish workout and often becomes discouraged to continue this method.

[@artalviar4050]

Also, individuals who are obese (me being morbidly obese) those limit me to certain types of workout specifically to cycling or swimming as this are low impact sport thus preventing possible injuries. To make the most of low impact training and protect the knees, I must do High cadence training (>85). Even at mid 70s my heart will start to drift beyond the MAF range which really disappoints me. You either compromise with your cadence which may be bad to your knees while improving your heart. It's a balancing act and you really need to be patient with yourself and trust the method.

[@artalviar4050]

If you got the time, you should also read about "cardiac drift" as this is often times not being discuss but is also an important tool of determining cardiac fitness.

[@carlovillarica]

Wow thanks for sharing!! I wonder if its a matter of exercising to lose weight first then start worrying about going fasterlater? Interesting insight.