Posted In: Nordic Skiing: Advanced
How much have you paddled before?
Paddling a kayak is not really rest for the legs. Depending on how much leg work the cockpit and seat allows, you will either work actively with the legs or at least apply a lot of “oscillating” force transfer through the legs while doing most of the remaining work with your core muscles.
I have often wondered myself if my kayaking should be seen as recovery from running or an added load to the same muscles as I use in running.
I notice that your heart rate in the warmup went far above the heart rate in the initial stage of the testing. That can’t be correct protocol. That way you will have no way of knowing if you are seeing a “residual” lactate concentration from your warmup, or you are seeing lactate which is actually being produced during the test.
When I did a lab test, they were very careful about warming me up progressively to the heart rate at which the test would start. At no point during the warmup was I above that heart rate.
f you look at my reports, my MEP crossover point is rather high relative to my capacity yet I think it is occurring at a rather low level of performance: 18:10 min/mile at 15% incline and 15:23 at 11%. That would suggest ADS to me.
Is that such a terrible performance? The paces and inclines are equal to climb rates of approx. 800 and 700 meter per hour.
I am not exactly sure what is considered a good climb rate at AeT, but I certainly wouldn’t be able to do 800 meter per hour without exceeding my AeT.
(I guess you are nido from the RA forums, btw? I am Allan Olesen.)
John, you keep talking about “serious” issues in your post.
But you are missing one important step in deciding whether the observed differences are serious – or even have any significance on the outcome:
What is the sensitivity between your chosen heart rate and the resulting drift?
Let us assume that you do the test 21 times at initial heart rates ranging from 130 BPM to 150 BPM in steps of 2 BPM. Then you plot your heart rate drift from each test. How would the curve look around your 5% drift HR?
If the curve is very steep in this area, your observed differences have insignificant influence on the final result.
In my case, that is the point. I can’t say that I have done 21 tests, but I have done enough tests to have some understanding of what my curve looks like:
At initial HR 120 BPM or lower, I have zero drift. Perhaps even slightly negative!
At initial HR 123 BPM, I have 8 % drift.
At initial HR above 123 BPM, my drift increases rather slowly.
(In the above, “initial HR” is my average HR during the first 30 minutes.)
So I get an 8%-points drift increase over a range of 3 BPM. And you worry about differences of 2%-points. These 2%-points may not even represent 1 BPM of AeT difference!
I think his question should be read as:
If I was supposed to do a 2.5 hour AeT workout in a day, but I am “forced” to do an 8 hour session instead, how should I structure my intensities over the day to get the same training outcome?
(Which by the way is a question I am really excited to hear the answer for. When I do full-day events, I often wonder if they are giving me any training benefit, or if they are actually reducing my aerobic fitness because I overreach too much.)
(Deleted. My reply was in the wrong context.)
This is just advice from one user to another. And though I am very “mentally complicated”, I haven’t ever had a depression diagnosis. So take this with a grain of salt and perhaps discuss it with your therapist:
I think you should mostly worry about becoming a slave of your training plan.
This is very common among people who do structured exercising. If something prevents us from reaching our daily or weekly goal, it is as if the world is coming to an end.
Often this means that we will injure ourselves physically, because we ignore signals from our body, telling us that we should back off a bit, because the body isn’t able to maintain this training load right now.
But it also means that if other life events (work, travel, family stuff) stop us from reaching our daily goal, we can very easily panic. We will either try to fit in the training in a way, which isn’t really possible, or we will be mentally affected by not being able to do our training.
I guess that this is not something you want to experience on top of a depression.
So my advice would be:
Consider every day’s training as something extra you did that day. Not something you had to do to reach a goal.
In sea kayaking, we have a saying which in my opinion also applies to training plans:
“Plan your paddle. But don’t paddle your plan at any cost.”
It looks as if they are intended to provide extra force for stretching the knee. Which of course also means that you will have to use additional force for bending the knee.
Anyway, if we accept the premise that this would be sensible, the next problem appears:
The rotation centre of the device will have to be in the same position as the rotation centre of the knee. Otherwise, the device will have to slide along the leg when you bend the knee. From the photos, it is very clear that the rotation centres are not aligned.
So the device will have to slide, and it doesn’t really seem fit for sliding. So you will probably get a lot of chafing.
(Sorry if this is a double post. My original post disappeared after an edit so I have reposted.)
Scholesm, you can’t have a fixed calibration for a barometric altimeter. Not even for a few weeks.
The barometric altimeter will compare your actual ambient air pressure to a reference air pressure at a known altitude and then calculate your altitude from the difference.
However, the reference air pressure is not fixed. It will change every day. Over some days, the pressure can change +/- 30 millibar relative to the average, and in extreme cases it can change +/- 50 millibar.
Each millibar is equal to 8-10 meter of elevation. So in the worst case, your altitude can change by up to 1000 meter if going from minimum pressure to maximum pressure or vice versa.
So there is no way around frequent calibrations if you want correct absolute altitude. Which leads to this question:
From the factory, your 5S was set up to do automatic altimeter calibration every time you start a GPS enabled activity. Have you disabled that? Or do you start your activities before you have a good GPS fix?
(It should be noted that the Fenix 5 does have some known hardware issues for the ambient pressure sensor, and you may also be hit by those:
Sometimes they are sensitive to static electricity, which will cause your altitude to change by several kilometer in a short time.
And sometimes they are sensitive to temperature changes, which will cause your altitude to change by up to 100-200 meter over the first 15 minutes of an outdoor session where you came from indoor.)
Which model Garmin do you have now?
I have always assumed that all their sports watches and fitness bracelets could connect to their chest straps, but apparently I was wrong?
Anyway, any Garmin Forerunner or Garmin Fenix will meet the requirements you have listed.
Some of the differences between their cheap and expensive models are the types of activities you can choose. Hiking may for example not be a choice in the cheapest models.
Also, you will probably have less options of creating structured workouts in the cheap models – or at least it used to be that way.
Jon, your result only tells that you were below your AeT.
So you need to test again at a higher heart rate. If test #2 is still too low, you need to test again at an even higher heart rate. Or if test #2 is too high, you need to test again at a heart rate somewhere between test #1 and test #2.
It is an iterative process.
Disclaimer: I am a just a mediocre runner. Not a coach. Not in any way affiliated with this site. But when you ask in an existing thread instead of starting a new, there is a high possibility that nobody else than me will answer.
Don’t trust that Pa:Hr number from TP over a doorstep if you changed your pace during the workout!
As far as I know, it is based on Joe Friel’s method, and this method assumes that your speed is proportional to your heart rate, which it quite likely isn’t. If you run at constant speed (and slope), this error will not have any influence. But if you run at constant heart rate and instead change your speed during the workout, the result will be wrong.
In my own case, my speed is proportional to my heart rate minus 70-80 BPM. Which makes sense, because my heart rate while standing is 70-80 BPM. So the extra heart beats for running come on top of that.
Talking from personal experience:
Beware of the slow jog / fast walk routine. It will conceal your real progress because you will have to go through a long period where your average speed doesn’t increase much, or perhaps even gets slower.
Explanation:
As you improve, you can do more of the slow jogging and less of the fast walking and still maintain your heart rate. However, if your jogging is only a bit faster than your walking, your average speed will only increase slightly. If your jogging speed and walking speed is equal, your average speed will not increase at all.
And if you are in the situation that I was in – that my slow jogging was slower than my walking – then your average speed will actually get slower as you improve.
I solved this by forcing myself to jog really, really slow. I had to start at 4 km/h (15 minutes/km or 24 minutes/mile), which was only 2/3 of my walking speed.
I have absolutely no idea whether this was a good idea from a training perspective. But
from a purely motivational perspective it felt terrific. I could see my jogging speed increasing slowly and steadily over the months, which made me confident that I was on the right track.
(Well, slowly and steadily is not entirely true. The progress came in “lumps”, interspersed with weeks of stagnation.)
Hm. I wrote a lengthy reply. It was visible. Then I corrected spelling mistake – which made it disappear.
I am not going to type it all again, so here is the short version:
Don’t use the OHR in your Garmin watch for such testing. It has a tendency to lock on to a heart rate range and ignore readings which indicate that you may have moved out of this range. When it finally accepts that your heart rate has changed, it will make a sudden jump.
Get a chest strap. Or an OHR arm strap.
Dada, I understand your question. I am questioning the two possible answers that you lined up yourself. They do not seem to cover all alternatives.
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