[benjamin.connel]

benjamin.connel on July 6, 2019 at 11:34 am · in reply to: Seattle Area Uphill Training Spots #24613

Depends on what you’re looking for. Poo Poo Point and West Tiger 3 are much closer than Si (Exit 20 vs 32). If you’re looking for sprint hills, Queen Anne Hill is good starting on W Prospect Ave, and when I lived downtown I’d sprint the distance of Virginia Ave between Western and 1st just north of the Market. For Zone 2 long training, my solution was to use the staircase in my highrise building for about 25 floors and ride the elevator to the base to get laps in. Unless you want to do 2342 laps of the hill at GasWorks that or a stairmaster might be your better mid-week options.

[benjamin.connel]

benjamin.connel on December 30, 2017 at 8:48 am · in reply to: Extra three weeks; revisit transition phase or move forward? #7373

Sounds good. I’ll add in more base volume then, thanks!

I don’t have the raw data; I was given a print out with a couple of charts (attached) showing different aerobic/anaerobic zones and my metabolic fuel profile. I think the test was about 15 minutes with a few minutes of warm up, but I honestly don’t remember.

I called Real Rehab and was given an email to schedule the gas exchange test. Haven’t heard back with the holidays and all but I’ll give them another ring after Monday.

Happy new year!

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[benjamin.connel]

benjamin.connel on December 28, 2017 at 8:27 pm · in reply to: Extra three weeks; revisit transition phase or move forward? #7362

Scott,

Thanks for your response. Can you tell me more about what you mean by “Rather than stick to a certain training plan or schedule, you may need to reprioritize?”

I’m pretty much alright with the slow grind that it’ll take to build my AeC up… that’s what I’m here for!

[benjamin.connel]

benjamin.connel on December 28, 2017 at 11:05 am · in reply to: Aerobic base training vs. supplemental swim training #7352

Sorry for the delay in response. Breathing at 105 BPM is actually fine; it’s the extremely slow 16-18 min/mile pace that’s driving me insane.

I got testing done at a place local in Seattle called PotentRx. There’s another post that makes me question my results (Vo2 Max/AeT-AnT…..). I might get re-tested at the place that Scott Johnson recommended to verify.

[benjamin.connel]

benjamin.connel on December 18, 2017 at 11:53 am · in reply to: Aerobic base training vs. supplemental swim training #7199

Scott^2,

This is helpful, thank you. My AnT is 156 bpm, which puts me at a ratio of ~67%. I’m assuming that I have a relatively well-developed anaerobic capacity from my powerlifting/HIIT background. Since I’ve recalibrated my aerobic runs, my pace to keep a HR of 107 bpm is somewhere around 13:30 min/mile… painfully slow but something I can work with nonetheless!

I recognize the potential for overtraining though by incorporating swimming into my weekly routine. The aerobic workouts would definitely take precedence if I’m feeling overly fatigued.

Cheers

Ben

[benjamin.connel]

benjamin.connel on December 13, 2017 at 1:14 pm · in reply to: Diet advice on website vs. book #7143

*pace not base

[benjamin.connel]

benjamin.connel on December 13, 2017 at 10:38 am · in reply to: Diet advice on website vs. book #7140

Scott,

I wanted to close the loop on this after I was able to get my metabolic testing completed.

I felt that the results of my nose-breathing test were “massively off” because a friend of mine is also doing your training program. I’m of the opinion that he’s in better aerobic shape than I am, yet the base at which I couldn’t breathe through my nose anymore (~7:45 min/mile) was much higher than his.

I just got my results back, and have a VO2 of 45 mL/kg/min, an AeT of around 107 bpm, and a metabolic fuel crossover right around 105 bpm as well. Given my history of HIIT and low aerobic capacity, it seems like I fit the profile that you mentioned that dont respond to the nose breathing test.

tl;dr– I’ve got a lot of work to do!!!

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benjamin.connel on November 27, 2017 at 1:33 pm · in reply to: Diet advice on website vs. book #6873

Understood… thank you!!

[benjamin.connel]

benjamin.connel on November 25, 2017 at 9:16 am · in reply to: Diet advice on website vs. book #6818

A little commentary on my side note… I’ve seen and talked to a couple of other people who have done the AeT and it seems like my results (160 bpm and 7:45 min/mile run) are massively off. I held my breathing through my nose up to that point, but my breaths were definitely shorter and more labored. I’d love your thoughts on this too!