KILIAN JORNET BORN TO RUN - Amer Sports
KILIAN JORNET BORN TO RUN - Amer Sports
KILIAN JORNET BORN TO RUN - Amer Sports
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Runners’ destinations<br />
Ultra-distance runners and those still<br />
dreaming of extreme challenges will get<br />
a new handbook this fall. Edited by the<br />
experienced ultra-racer Kym McConnell<br />
and Dave Horsley, Extreme Running introduces<br />
24 popular and demanding running<br />
events on seven continents. The volume<br />
lists the key information and special<br />
requirements for each race and adventure.<br />
Impressive photos, along with illustrative<br />
maps and vertical profiles, give readers<br />
a feel of the races and their spirit.<br />
KYM MCCONNELL, DAVE HORSLEY:<br />
EXTREME <strong>RUN</strong>NING, PAVILION, 2010<br />
books<br />
GUIDE<br />
F Ilkka Järvimäki<br />
Boosting basic endurance<br />
in the fall<br />
F Markku Rimpiläinen t Suunto<br />
Basic endurance training may account<br />
for as much as 90 percent of the overall<br />
training volumes of world-class<br />
endurance athletes. There is no<br />
reason why recreational exercisers<br />
looking after their well-being should<br />
act differently. Nevertheless, most of<br />
us normal exercisers train too hard<br />
– without really noticing.<br />
There are clear physiological<br />
grounds speaking in favor of endurance<br />
training. Basic workouts carried<br />
out at a low enough heart rate<br />
increase the volume of blood in the<br />
body. The increased blood volume<br />
flowing into the muscles makes<br />
the capillary network denser. This<br />
provides more oxygen to the muscles,<br />
enabling them to work better than<br />
ever. The heart’s stroke volume also<br />
increases.<br />
Basic endurance workouts are<br />
performed at around 60 to 70 percent<br />
of the maximum heart rate. In the<br />
keepFIT<br />
case of 40 year olds, who typically<br />
have a maximum heart rate of 180, the<br />
target range of heart rate to improve<br />
basic endurance is 110 to 130.<br />
The most reliable way to determine<br />
your maximum heart rate is to do a<br />
treadmill or bicycle ergometer test.<br />
A good heart rate monitor that lets<br />
you specify the target ranges in<br />
advance helps to ensure you train<br />
in the ideal range. All of the products<br />
in the Suunto M and t series can be<br />
used for this purpose.<br />
For winter sports enthusiasts,<br />
fall is the best time to build basic<br />
endurance. Whether you go for crosscountry<br />
skiing or alpine disciplines,<br />
basic endurance is a must. You can<br />
improve it, for example, with runs that<br />
last at least 60 minutes on versatile<br />
terrain and in fresh fall air. They also<br />
refresh the mind. It is good to vary<br />
your speed, and you should include at<br />
least one long run in your week.<br />
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