Hi Shashi, I don’t have access to a stair machine unfortunately. I can step up and down a couple of steps with a backpack on or do the gym ME workout. Which would you recommend?
Alex
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ParticipantParticipant
15-30 minute walks help with recovery.
ParticipantLook up Knees Over Toes Guy on youtube/instagram, his programs helped my knees immensely. It’s all about strengthening all the muscles/tendons/ligaments through full range of motion.
ParticipantHi LuB,
In April I ended up overtraining and had a pretty bad case of runner’s knee. It started as a bit of pain at the end of my long workouts, which I ignored, before long the pain was following me home and in no time my knees were constantly hurting. I couldn’t even walk down a flight of stairs without pain.
I completely stopped training for about two weeks, but as soon as I went back to running, the pain would return. I found on Instagram, @kneesovertoesguy … look him up on YouTube too! I did his program for a month (no running) and when I returned to running not only I didn’t have any pain, it felt like a brand new set of wheels.
ParticipantGulliver(dot)it is a great resource for the Alps. Pretty detailed overviews of the routs and people always update on the conditions. It’s in Italian but you can use google translate.
There are also books, like Rebuffant’s 100 finest routs in the Mont Blanc range, etc …
ParticipantA big thanks to everyone that took the time to answer! A lot of great advice and it’s the advice I would give someone in my position as well. It’s a bitter pill to swallow because I really enjoy training but there’s no negotiating with reality.
My knees have improved a lot during the past month and tomorrow will be my first day back on the trails. My plan is to keep this first week’s volume around 6-8 hours (if I don’t experience any pain). Might take the week off and just keep doing the rehab exercises if there’s any pain.
Quite concerned about how far my fitness has dropped, does anybody have any experience with how much damage a month of sedentary lifestyle does to the aerobic system and how long it takes to bring it back to where it was?
ParticipantHi Shashi, indeed some extra strength work probably could’ve avoided this injury. I used to do powerlifting and always had great knees so I figured I’m strong enough to get away with skipping a bit on the strength workouts but that obviously didn’t go as planned.
Right now I’m doing leg workouts that focus on strengthening the tendons, flexibility and power (if anyone has leg problems, check out kneesovertoesguy) 3 times a week and upper body twice. Going forward I think I’ll do these workouts first thing in the morning followed a 10-12 hours/week of aerobic training. That’s the point where I’ve seen real solid improvements and I’m pretty sure by body can sustain that volume in the long run.
Right now I only have a couple of months left before it’s time to just put the training to use and I’ll focus on getting back to the shape I was in before the injury and maybe improving a bit on that. Once my finances permit tho, I’ll definitely hire a coach.
The closest I’ve come to testing my fitness was on my Sunday runs, I got up to 6:30 hours (without eating) and covered 2000m D+/- over 26km. The last hours and a half my knees really started to hurt and slowed me down which makes me think I could shave a significant amount of time off that.
ParticipantI’ve been very active up until I was 14-15, always out playing soccer, riding bikes, etc.. then moved to a different country and became way more sedentary. In my early 20s I started lifting, grappling, a brief affair with running, and only found out about hiking around 3 or 4 years ago (I’m 32). This is my first time on a structured training program for endurance btw.
I’ve been increasing the volume around 10%/week. But when you get to 10h/week, 10% is one hour, that’s over 3 hours per month. My plan was to cap it around 20 hours but haven’t made it quite that far yet.
ParticipantHi Thomas, thanks for replying!
The break has been around three weeks, maybe a month if you also count the last recovery week. Of the 17 hours, 16 have been running and 1 of core/strength work. The reason I’m training this much is because I wanted to build a big aerobic base so I could climb 4000 meter peaks in one day instead of two and feel like I belong there, not fight for every breath.
From April 4 to May 4, my AeT went from 161(Pa:hr @ 4.02%, average speed 8kph) to 165 (Pa:hr @ 3.5%, average speed 8.77kph).
I’ve started training in December, did a 2 month transition period where I started at 6 hours/week and by the end of the two months I had reached around 10. After that I’ve kept increasing the volume week after week and taking a recovery week every month. Once I reached about 12 hours/week the improvements in fitness really started to be noticeable.
The pain first started when my Sunday long run got to around 5 hours, but by Tuesday I felt recovered and ready to train again. As I kept increasing the volume I noticed this pain get more frequent and creeping into my shorter runs as well. That’s when I decided to take a break from training.
As for the other symptoms, not really. The more I trained the more motivated I felt, never started a run feeling sluggish, my performance kept improving and my libido was also unaffected. My sleep schedule has always been a bit chaotic so I’m not sure about that.
Participant@brettmama If you perform the test on a flat/gently rolling terrain you shouldn’t need to vary your speed too much in order to keep a constant heart rate. If you’re targeting a HR that’s in that awkward zone that’s a bit too fast to walk but too slow to run, just run with tiny steps. No need to go from 6kph walk to 10kph run, run with tiny steps at 7.
The most important part in this test I think is having the right hardware. I’ve struggled for a long time to do this test with a Suunto HR band, the lag was just too big to allow me to make adjustments in speed without the heart rate either rising or dropping too much. Ever since I got a Polar H10 everything became much more precise.
ParticipantI think the only way to get a precise measurement is to repeat the test until the Pa:hr is just under 5%.
About the warmup, 15 minutes is not a magic number, some days it might take less, some days more, listen to your body.
Participant@brettmama You only need to compare the first and second half if you do the test on a treadmill, because the speed will be constant but the heart rate will raise during the hour. If you do the test outside and keep the heart rate constant, you only need to look at the pa:hr.
If pa:hr is negative I think it means that your pace actually got faster at the same heart rate, so maybe you didn’t warm up properly.
ParticipantHi Shashi,
Thanks for the reply. Will do!
ParticipantAlex on February 8, 2021 at 12:02 pm · in reply to: Is ADS always when AeT is outside 10% of LT? #50586The way I understand it is that the higher your AeT, the faster you’re able to move by burning fats. If your AeT isn’t within 10% of your AnT then it means there are still more aerobic gains to be made (you can move even faster by burning fats). When you get to the point where aerobic gains become harder and harder to achieve (you’re very well fat adapted), then you can get that extra push from a well trained anaerobic system.
Since we only store about 2000 calories of glycogen in our muscles, it’s best to save them as much as possible.
ParticipantAlex on November 4, 2020 at 4:51 pm · in reply to: Is the Data From My Heart Rate Drift Test Usable? #46540Thank you all for the reply!
My plan was indeed to do it on a treadmill but gyms are closed and we’ve just entered a new lockdown here in Italy. I’ll just have to wait until we can go outside again and redo the test. Hopefully infection numbers will go down and gyms will reopen as well in the not too far future.
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