[briguy]

briguy on October 10, 2019 at 3:07 pm · in reply to: Making a Plan – Where to Schedule Everything #30047

Thanks Scott. That makes sense to me, but the Uphill Athlete book suggests 2 Strength workouts per week, and for Muscular Endurance during Base it says “if a weakness, this would be a good time to begin focused ME workouts. Ski Mountaineers, use once per week in the early weeks.”

Since per the book, ME is either dropped or reduced by 50% in the other Macro periods, I want to make sure I leverage it when it’s called for.

[briguy]

briguy on October 10, 2019 at 9:01 am · in reply to: So I got Lab Tested #30001

Thanks for the info. At the cost I paid, it is disoncerting to hear the results are possibly not useful for what I wanted.

[briguy]

briguy on October 3, 2019 at 7:10 am · in reply to: 30/30s on a Treadmill at Incline #29362

Good points, and thanks for posting with your experience.

My treadmill has quick-access buttons that can change pace or incline at a press so I’m not too concerned that I’ll be able to manage it while in-activity.

And I like the idea of setting a certain pace for each 30 rather than relying on my own feel. Plus, there’s always the challenge with treadmill workouts to just “hang in there” at a certain pace.

[briguy]

briguy on September 30, 2019 at 11:01 am · in reply to: Cycling as a mean to build AeT #29244

Well there is no way to know unless you find out. I like Joe Friel’s stuff in general, he is/was one of the premiere Triathlon coaches in the sport, but what I like is that he is very very practical. Not a lot of naval-gazing, just practical application.

Here is his method for determining running vs cycling zones:

Joe Friel’s Quick Guide to Setting Zones

[briguy]

briguy on September 30, 2019 at 6:51 am · in reply to: 30/30s on a Treadmill at Incline #29239

I did them on trail and they ended up being kind of a Lactate Threshold workout as my HR stayed close to my AnT the entire time (whether “on” or “off”).

Some of that was due to the effort I pushed when “on” (which was a fair amount harder than 5K pace), but my HR dropped less than 5bpm when “off” even though I was jogging quite easy then. One thing that probably had an impact on that were the conditions here in South Carolina. Even on an early morning run like that, temps were in the mid 70s and humidity at over 90%, so dewpoint was quite uncomfortable. In those conditions, HR takes awhile to drop off.

[briguy]

briguy on September 30, 2019 at 6:43 am · in reply to: Cycling as a mean to build AeT #29238

HR zones are typically different for running vs cycling. Since cycling is non-weight bearing it usually means zones are encountered lower in the respective range. (i.e. a max HR for cycling is usually lower, LT zone is lower, etc)

[briguy]

briguy on September 27, 2019 at 6:42 am · in reply to: 30/30s on a Treadmill at Incline #29143

Thanks Scott.

Are 30/30s a Vo2Max workout or moreso Lactate Threshold instead?

The case for it being Vo2Max is the high intensity that’s hit in the “on” intervals, but HR stays pretty steady in the LT zone instead for the entirety of the on/off sections.

[briguy]

briguy on September 26, 2019 at 2:07 pm · in reply to: So I got Lab Tested #29087

Glad to share. I used the technique linked to on this site (I pasted it below). I know the guys now say that they don’t prefer the nosebreathing test in lieu of a cardiac drift test but I saw the nose breathing test before I read that new stance. 🙂

Indoor DIY Guide to Determining Your Aerobic Threshold: Treadmill Test

Incidentally, and I’ve been meaning to come back and comment on this but forgot. I said I used to train by “MAF” heartrate which is 180 minus age which puts me in the mid to low 130s (133 right now, 132 in a few weeks).

I wanted to get tested so I could see if I had ADS or not and if not could finally start doing some upper-intensity work instead of all the MAF running. Well with an AeT of 149 and a AnT of 164 then I determined I don’t have ADS and should do most of my non-intensive work in Zone 1….which is 20% under AeT, which is also about 134. So pretty close to MAF! 🙂

[briguy]

briguy on September 26, 2019 at 12:38 pm · in reply to: 30/30s on a Treadmill at Incline #29085

Excellent, thanks for the response.

How do you typically build up the volume? Based on the article I linked above, I was thinking I’d start with the 2x8min, then build something like the below:

2x10min
1x15min
2x13min
1x20min
2x16min
1x25min
2x18min
1x30min

[briguy]

briguy on September 25, 2019 at 10:38 am · in reply to: AeT #29032

Scott – Believe it or not, $800 is merely the “mid” point of prices for GPS watches these days. Garmin just released its latest Fenix (6) which goes up to $1200 fully tricked out. And they have had their “Marq” series for a while now, which goes up to $1500 if I recall correctly.

[briguy]

briguy on September 19, 2019 at 12:29 pm · in reply to: AeT Progression (so far) #28712

That’s a nice progression and congrats on the improvement. I have to be careful with “chasing” progress like that myself though as I have to try to remember that race results are the best measure of progression. Still it’s fun to see improvement like that. Hopefully all of those were in similar conditions and on similar (or ideally) same courses.

One way I like to check progress is with Joe Friel’s “ramp tests.” Here is the link I have but I don’t think it’s live anymore?

http://www.trainingbible.com/pdf/How_Is_Your_Client_Doing.pdf

[briguy]

briguy on September 18, 2019 at 12:41 pm · in reply to: Heart Rate Drift, Temperature, Recovery #28638

[quote]So in those environments, HR is probably not a very reliable metric[/quote]

If you’re doing HR zone training, then you can still rely upon it. Just means you slow down to stay in zone when the temps require it. I run in the Southeast US, heat/humidity is a factor 9 months out of the year.

[briguy]

briguy on September 18, 2019 at 12:34 pm · in reply to: base building #28634

The wrist-based HRMs are improving but I still personally don’t trust them. A nice compromise from the discomfort of the chest strap style is the forearm-based OHR devices from Scosche, Polar, and Wahoo. I use a Scosche and it’s interchangeable with my chest strap in side by side results.

[briguy]

briguy on September 17, 2019 at 6:50 am · in reply to: What's the UA approach to nutrition? #28581

I know from experience, cutting out sugary foods is tough! But the more you cut out, and manage to get through the craving period, the easier it gets over time.

It’s just like training, you need to figure out your weaknesses and target them. Snacking and after-dinner desserts are mine.

[briguy]

briguy on September 17, 2019 at 6:46 am · in reply to: Unexpected flu #28580

Plenty of sleep, try to eat “clean” and rest, then let the Flu run its course. Be thankful it didn’t hit on race week.