I’m currently working on correcting ADS and have made some progress recently. AeT has moved up 5 BPM and pace has increased from 9.5 KPH to 10.6 KPH.
With this, and the lifting of travel restrictions here in Scotland I have been getting out to the hills.
I can now comfortably hike uphill at my Aerobic Threshold – it’s slow going, there’s no running involved and it takes 1.5 hours to climb a VK but it’s a start. However on technical downhills and grassy descent sat. -15% grade something wierd happens.
Despite going slower than my AeT pace (8.5-9 KPH) my heart rate will jump to pretty close to my LTHR. My muscles won’t hurt, and my breathing will be as it was on the climb. In this case RPE seems wildly disconnected from heart rate. Even when walking down my heart rate is still higher than AeT. When I get to the bottom and start a climb I can again easily climb at AeT. What gives? Note, on roads I can easily run fast downhill under AeT
I’m loath to miss out on a summer of mountain running fun and the associated neuromuscular training as I need be better at reading technical terrain to move faster in races, and the time I have ready access to technical mountain terrain is limited until September.
Additionally, I would like to race (long 20 mile race on a flat trail) and am planning to prepare for that by doing 5% volume high intensity for 4-6 weeks beforehand assuming that I will still be able to improve my aerobic capacity slightly during that phase, even if the AeT heart rate doesn’t budge.
To prepare for the high intensity, can I do strides a few times a week or will that curtail progress with ADS?