I was about to post a question about nose breathing then found this thread. Hopefully my question is relevant. Without a HR monitor, How reliable is nose-breathing to stick to Zone 1? Are there situations where someone might slide into zone 2 while nose breathing?
Background:
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I know I need considerable base work. In past this has been daily workday exercise fit around a desk job and young family; daily 2x 35min zone 1 brisk walking commute, lunchtime zone 3(?) runs, yoga, and circuit training (probably zone 3), ‘weekend warrior’ ice and rock climbing, and multi-day alpine trips. Suffice to say I’m not an elite athlete, but “fit” relative to the average person on the street in Calgary (which might mean diddly squat!! haha).
Hence, I’m following the TFTNA guidance of mostly doing zone 1 training with a weekly “Scott’s Killer Core” plus the “ME Money Workout”. Since I’m presently living in Vietnam (on sabbatical) without a HR monitor, I’m relying on nose breathing as my guide to stick to Zone 1. For a couple weeks now my primary zone 1 activities have been doing fasted (4-12hrs) step-up on a 75% box with ~32# pack for 60 minutes, and 45-75min runs around the rice paddies near town. (It’s typically 30-35C, plus humidity so dehydration is a factor/limiter.)
I’ve noticed that I often feel sluggish around the 40min mark and feel somewhat tired at the end of the run, and definitely not “energized” as is suggested in the book. I’m wondering if perhaps I’m somehow going to fast in my runs, despite consistent nose breathing. Am I out of zone 1? Or, what might be going on?
Any advice is appreciated.
thanks,
Anton