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MY PERSPECTIVE—BY RICK RUBIN
Rick Rubin, forty-seven, is one of the most influential record producers in America and the co-head of Columbia Records. In 2008, Rubin won the Grammy for Producer of the Year based on his work with the Dixie Chicks, Michael Kranz, Red Hot Chili Peppers, U2, Green Day, and the late Johnny Cash. Time magazine has called him “Hit Man” and the Washington Post nicknamed Rubin the “Song Doctor.”
I met Phil in 2003, and since that time everything in my life has changed. I used to live a late-night, sedentary, carb-dense vegan life. Through Phil’s suggestions, and combined with controlling my calories, I have lost 135 pounds. I can’t remember ever feeling this good. My days are now filled with physical activity: I swim, bike, jog, and stand-up paddle. I eat lots of protein all through the day and spend a great deal of time in the sun. It feels like I’m starting an entirely new life and one I never dreamed possible. It’s been interesting to watch the “far out” ideas that Phil’s been teaching for all these years finally becoming mainstream science as well as finding their way into the culture.
Barefoot walking and jogging on the beach was considered taboo—you needed support, orthotics, and cushioning, said the “experts.” Now Harvard has just published a scientific paper extolling the virtues of exercising barefoot, exactly how Phil has been preaching it. There have been many, many examples of this just in the few short years I have followed Phil’s advice. Another one is getting in the sun daily. Dermatologists would have had you believe the sun was poisonous even in small doses. Now a prominent dermatologist has come out saying it’s worth the risk of being in the sun to get vitamin D to prevent osteoporosis and bone loss.
The tide again is turning toward Phil’s teachings. Using the heart-rate monitor, I have gone from not being able to swim one lap to swimming a mile. From barely being able to walk for five minutes, I can now comfortably walk for hours daily. When I decided to start jogging, the time I could go without stopping multiplied almost daily. Phil’s methods work!
Going through a yearly schedule without anaerobic work is a dramatic break from tradition for many who have been in endurance sports for a long time. But once you’ve done it, and seen the positive results, you’ll have no trouble creating a new habit. Actually, a better question will then be: “How will I get my anaerobic stimulation?” The answer is by racing; you are performing anaerobic work when competing. For many athletes, that’s just enough hard input to keep the body balanced and working well. Consider Mike Pigg’s 1994 triathlon season—one of his best and certainly one of the greatest single seasons of any multisport athlete. He won most of his races and finished high up in most of the rest. He did not perform any anaerobic work until mid-September, when most of his races were completed. When anaerobic training is included in your schedule, there are a few basic rules to follow:
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- Including competitive events, do not exceed two to three anaerobic workouts per week; for most athletes, one to two is sufficient.
- Most athletes will reach maximum anaerobic benefits after three or four weeks of anaerobic work.
- Workouts the day before and after an anaerobic workout should be easy aerobic ones, or off days.
- Never perform anaerobic workouts on two consecutive days.
- Try to mimic your race environment during anaerobic workouts. This includes running on the road, cycling with a group, or swimming open water.
- Focus on relaxation and breathing to increase your mechanical efficiency. If you’re uptight and stressed (or fatigued), do an easy workout or take a day off, and try again the next day.
- Try to do your anaerobic workout in the morning or about the same time as the start of your regular competitions.
- Be sure to warm-up and cool-down sufficiently.
- Treat your anaerobic workout mentally and physically as if it were a race.
- Be sure to eat and drink enough fluid before and after your workout, and during as needed.
