[bill]

When I can’t get outside or the weather is crappy, my Z2 workouts are almost always on an elliptical machine. To get my HR to an appropriate level, I can crank up the resistance or increase SPM and leave the machine incline very low. But when I am outside I can’t run (knee issue, at least for now) and getting into Z2 on flat terrain while hiking is quite difficult. I am moving along about as fast as I can without breaking into a jog.

Any suggestions? More pack weight? More uphill? Be okay with tooling along in Z1?

Thanks,
Bill

Topic

[MarkPostle]

MarkPostle on November 25, 2021 at 12:29 pm #59836

Bill- Adding weight on the flat is unlikely to help much (pace will slow more anyway) and will cause more knee wear and tear. I would seek out hilly terrain (try and get into Z2 on the ups, don’t worry about the downs) as a first course of action. Barring that a good chunk of the time in Z1 is not the end of the world by any means but the aerobic adaptations will likely take you a bit longer.

[bill]

bill on November 25, 2021 at 12:46 pm #59838

Thanks Mark. I am recovering pretty well, so I will try adding more hilly terrain and see how it goes. – Bill

BTW, I wasn’t able to make the Wednesday Zoom call but watched it today. Lots of helpful info!

[p.tenaerts]

p.tenaerts on November 27, 2021 at 8:57 am #59912

I am in the same situation. The only uphill around here is the bridge. I am thinking of just getting a treadmill as I am also not comfortable working out in gyms.

Separately Are there knee braces that are particularly helpful to off set the cardiac work out versus wear & tear on knee?

[Nate Emerson]

Nate Emerson on November 27, 2021 at 9:20 pm #59949

An orthopedic specialist or physical therapist is the best resource to give specific advice about a knee brace. For many individuals, a knee brace is probably very low on the list of interventions for prevention and treatment.
In many situations, “wear & tear” can be minimized with a balanced training program. The Chamonix Mountain Fit incorporates elements that try to improve movement patterns – hopefully resulting in more balanced movement and making wear & tear more generalized and less acute. The Cham Mth Fit could address functional imbalances in your body, but can’t account for all structural problems – e.g. if you have a large degree of existing wear and tear, or a current injury. So if you have specific questions and aren’t confident in your self-assessment, those are probably best addressed by a specialist who can assess you in-person.

This article is a great starting point for many athletes with orthopedic concerns:

Dealing With Injury as a Runner, Climber, or Skier

We also have an injury and rehab forum:

Injury & Rehab