Lately, I have been trying get some exercise credits in my life by running around my neighborhood.  Listening to friends’ stories overheard at lunch, my pride determined that my goal was to improve my time running a mile as quickly as I could.  So, that was what I set out to do.

Pulling out my nerd skills, I hit the running path with a Garmin Edge 205 to log data on my heart rate, distance and speed.   My holy grail was to somehow get to below a 9 minute mile. However, everyday at the one mile mark I found myself absolutely winded, with a time of 10 minutes and 15 seconds.  Not a time to share with my friends over lunch.

Now Im thinking, “If I cant run a 10 minute mile without being absolutely consumed, how will I ever run 2 or even 3 miles?”  It simply does not make sense that one mile of running would shut  me down when I have logged 7 and 8 mile mountain biking rides with an average heart rate of 160 beats per minutes for 50 minutes.  

So, I start reviewing the data. I am noticing that my heart rate is getting up into the 160 and 170 beats per minute range during this short loop.  My first thought is “What’s the problem?  I can maintain this rate on my bike all day long (some exaggeration).” I decided it was time to call a friend, Dominic, who has logged 30 years of running. Maybe he could give me a tip or two.

When I get Dominic on the phone I explain the running dilemma. Very quickly he cuts to the chase and asked if I monitored heart  rate during the run. “Yessir, I do!” I answered, proud of my use of technology.  The next line of questions were about what average heart rate did I keep myself at during the trek.  Hoping to get some manly kudos for maintaining a high heart rate without dying, I shared the information.  This is where the voice of experience gave me an open hand slap.

Dominic quickly, but patiently, pointed out that I needed to establish my cardiac aerobic threshold for running. Simply put, this is the heart rate at which your body can no longer provide enough oxygen to your muscles when under a load.  Above this heart rate your body responds to this lack of oxygen by producing lactic acid. The lactic acid build-up in your muscles equals pain and eventually they simply say “no more”. In this situation, there is suspicion that I have been pushing above my aerobic threshold.

Now that Dominic has diagnosed the problem, he offers a solution. This is prefaced with the statement “There are many opinions about how to estimate your aerobic threshold, but this one has worked well for me over the years.”  And this is the wisdom he shared.

“Subtract your age from 180 and that should be your target heart rate to exercise aerobically. Run within 5 to 10 beats per minute of that and you can run longer distances with less pain.”

The next day I filled the prescription that Dominic offered me. I ran the math in my head to determine my target heart rate of 140 bpm. Once on the run I focused on a pace that kept my heart thumping close to this rate. I wrestled with the urges to manage my pace for time instead of heart rate.  And, to my surprise, I covered 2 miles with less pain than I had experienced on all my previous 1 mile runs.  I even felt like I might have had another mile in me.  The advice worked!

So, the answer to the question “What was the secret to Forrest’s epic run across America?” –  I believe it is that he paced himself to stay within his aerobic threshold. 

If you are just getting into the hobby of Mountain biking, there are a few things you want to avoid. Unfortunately, I learned these Do-Nots the hard way.  My self-sufficiency would not allow me to ride with an experienced Mountain Biker the first few trips out.  As a result, I made some mistakes that took the shine off the hobby for a few weeks.  I hope these dozen tips on preparing for a Mountain Biking trail ride will help you enjoy those first rides

A Dozen Do-Nots: Mountain Biking Ride Prep:

1. Do not forget to properly hydrate. Drink lots of water hours before the ride .
2. Do not forget to eat some carbs before the ride. An energy crash on the trail is no fun.
3. Do not wear underwear under your biking shorts. The chamois pad and tighty whities will rub blisters.
4. Do not forget to carry your camel pack. You will need to stay hydrated during the ride.
5. Do not ride without protective eyewear. Tree branches poke out eyes.
6. Do not ride without a spare tire tube & pump in your pack. Walking the bike out of the trail with a flat tire sucks.
7. Do not ride without a helmet. You will get thrown off…You will hit your head eventually.
8. Do not ride without gloves. You typically break your fall with your hands. Protect them.
9. Do not ride in a cotton jersey. It does not wick away sweat and gets heavy fast.
10. Do not ride with your cell phone in your pocket. When you go down it will get destroyed.
11. Do not ride with keys in your pocket. They will leave a big bruise on your thigh when you get pitched.
12. Do not ride without identification with you. If you are knocked unconscious, people need to know who you are.

However, if you do find yourself violating one of the Do-Nots and sustaining some bodily damage, remember the old adage: “Pain is temporary, glory is forever, and chicks dig scars….”

More in the Dozen Do-Nots Series:

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• Pooting in Public (Indispensible Info!
• Wrestling With Your Kids
• Being Civil With Others
• Marriage Communication
• Church Planting