Correction: >2mmol, >4mmol, not rise from baseline.
I have two questions for you aerobic base training gurus out there.
1. For those of us trying to overcome Aerobic deficiency syndrome, what might an ideal breakdown of percentages of time spent in certain heart rate subzones?
Scott was kind enough to link me to the attached file which shows a breakdown for Moses Mosop which is a fantastic reference – but those of us with ADS are not Mosop. He sent me that before I ever got lab testing done.
-my VT1, AeT, First Lactate Threshold (<2mmol rise from baseline), AND MEP/Crossover Point are all at 155 bpm
-my Lactate Threshold (<4mmol rise) is at 183 bpm
-I will train 15 uphill only hours this week of 100% base hours (below AeT due to ADS)
-for the sake of simplifying my question, I split my available base training zone into 3 different zones:
125-135 bpm, 135-145 bpm, 145-155 bpm.
The ex-pro triathlete at the metabolic testing lab said “spend as much of your volume up right at your AeT as possible for the quickest gains in performance”. I’ve also heard from Scott that Zone 2 training is an effective place to train for those of us with ADS.
Lets pretend I can recover completely and perfectly from every workout I do. Is the ideal case for making gains to train all 15 hours this week in that 145-155 bpm range, and preferably right up by 155, modulating volume from day to day? Or are there training adaptation advantages to using the whole range to train , putting some volume into the 125-135 bin, 135-145 bin, and 145-155 bin, modulating day-to-day by pace and volume, and if so, what would be an ideal breakdown percentage-wise for the three ranges?
2. What are your methodologies for dictating the day’s target intensity? (coming back to the real world here where we can’t eat and sleep and recover perfectly every single day and have external daily stresses, i.e. recovery state exists and is very important).
Here are some methods I have thought about and have experimented with:
1) Your life is dictated by cells in a spreadsheet where there is a perfectly calculated breakdown of 33% of the volume at 145-155, 33% of the volume at 135-145, and 33% of the volume at 125-135. Each day has a pre-prescribed volume and intensity, where both modulate throughout the week. I don’t think this is the best way to train anymore, even though it’s nice on paper.
2) You have a target of spending as much of your time up in that 145-155 zone as possible (the validity of this comes from the answer to question 1 obviously), but where you actually spend your time depends on your perceived recovery state. Daily intensity is dictated by recovery state and volume is pre-prescribed unless recovery state is bad and volume will be dropped that day too. Recovery state is being interpreted by these data points: General feelings of motivation for the day, soreness, Waking resting heart rate, waking HRV, pace/HR ratio during warmup, general feeling during warmup (am I feeling strong today?)
Do you experts out there have any other metrics I am missing that you like to use for assessing your recovery state? Either way, how do you like to apply them to the day’s workout intensity or volume decisions?
Am I on the right track here with that number 2 approach described above?
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