[Hav]

Hav on June 7, 2020 at 1:47 pm · in reply to: Usage of Trekking Poles During Training #42477

Check out the video at the end of the Vertical Beast Mode Article. Using poles on really steep terrain will make it easier to maintain balance and carry a heavier load without wobbling all over the place.

Vertical Beast Mode: What Is Muscular Endurance? Why Is It Important and How Do You Train It?

[Hav]

Hav on June 7, 2020 at 11:55 am · in reply to: HILL BOUNDING ALTERNATIVES #42472

Also, Hill sprints on a treadmill can be smoother and avoid the steep hill descents for repeats.

[Hav]

Hav on June 7, 2020 at 11:48 am · in reply to: HILL BOUNDING ALTERNATIVES #42471

AKA shin splints. The first thing you need to do is rest and recover from the injury. Shin splints are tricky because you can train through them and turn it from an acute injury into a chronic one. Find something like cycling to do for a week that does not aggravate the injury.
That being said, I have found that Hill SPRINTS (as opposed to BOUNDING) on a steep hill are significantly less impactful than BOUNDING where you really load up on each foot strike. Doing these steep sprints at say 90-95% effort as opposed to all out will be less impactful as well.
Less specific, but even less likely to aggravate shin splints would be doing standup sprints uphill on a bicycle.
Most General strength exercises like Squats and Deadlifts will not aggravate shin splints (I’d avoid lunges), but of course it depends on how severe and inflamed the injury is.
A few days off in a row now could completely heal the injury vs months of unscheduled days off and compromised training. I wish I had understood this back in high school cross country.

[Hav]

Hav on March 30, 2020 at 2:03 pm · in reply to: Running with Weight Vest – Muscular Endurance? #40000

I think you’d be best to accept that these runs are going to be Easy Z1 or Recovery runs. I would avoid the ankle and wrist weights while running. You’ll be altering your mechanics in a way the weight vest does not and potentially reducing your running economy. I’d recommend adding a set of strides after the run, or extend the run after she’s finished or add a second run later in the day. Another option is to see if you can build the volume of these shared runs so that the stimulus is the volume of aerobic work. Most slower runners are self-concious about running with obviously faster runners, which is why I think the best option is just to accept these easy runs as a chance to recover from/for harder solo workouts.

[Hav]

Hav on February 17, 2020 at 11:55 am · in reply to: Muscle Endurance for fast twitchers #38321

Curious about the training theory behind the different approaches to ST and FT athlete ME work? Are longer/lower-weight ME in ST athletes aimed at increasing the strength of ST fibers and the shorter/higher weight ME in FT athletes aimed at recruiting FT fibers and improving their aerobic capacity?
I believe I’m a FT predominant athlete and am keying in on a race this summer with a high ME demand (Mount Marathon).
Maybe I should just buy Verkhoshansky’s book. Thanks.

[Hav]

Hav on February 4, 2020 at 10:53 pm · in reply to: Beta-blockers and endurance training #37485

No first hand experience, but I do work as a clinical pharmacist at a hospital.
5mg is about the lowest dose prescribed to adults. These doses are not intended to treat hypertension, and are usually taken as needed for anxiety (ie taken immediately prior to giving a presentation).
Taking a low dose of the immediate release formulation should minimize/avoid the potential side effects for athletes since the effects are dose dependent and the duration of effect will be shorter (6+ hrs).
At higher doses (80mg+ daily) of the long acting formulation, propranolol would be antagonistic to endurance training: reducing max HR and inhibiting the ability to elevate HR during exercise, as well as reducing the strength of the heart’s contractions. These are the reasons BBs are effective at treating hypertension (although there are better medications with fewer side effects for that). BBs main medical benefit is in reducing the oxygen demand of cardiac muscle and stress on the heart in patients with cardiac disease. Additionally, BBs can also cause issues in people with Asthma, making it difficult for the smooth muscle of the lungs to relax.
At higher doses, metrics for recovery like resting HR would become suspect. I’d say if you are experiencing less stress overall and sleeping better and most importantly feel recovered, you probably are recovering better. The drug is not accelerating any recovery processes.
I would avoid taking the propranolol prior to exercise. If you have to take it before, I’d try and wait 6 hours before exercising and take note of how you feel with and without taking a dose beforehand so you can properly space it out.
Propranolol is considered a PED in some sports due to it’s ability to calm nerves and shaky hands. Beneficial in sports requiring fine motor movements under pressure, but detrimental in endurance sports (I’m sure it’s be trialed in the biathalon).
As far as long term effects of Beta blockers on athletic developement, I’m sure that depends on the dose but I’m not aware of any studies.
Hope, that helps.