[Max]

Max on August 6, 2020 at 5:48 pm · in reply to: ADS and weekend hikes/ rides #44140

Haha… an ADS support group is a pretty good idea… doing cool things… slowly. Like the slow food movement, but as a reaction to Cross Fit.

[Max]

Max on August 6, 2020 at 5:39 pm · in reply to: Training Volume and General Strength Workouts #44139

Thanks Sashi,

I understand for strength workouts that HR is not a good indicator of either the stress or development that the workouts have on the muscles involved given that – I think – they are primarily engaging anaerobic pathways and not aerobic. The problem/question I have is about the negative side effects that strength workouts might have on aerobic base given that heart rates above Z2 do occur, and I my case (maybe others with ADS) for a significant portion of my overall aerobic training time – greater than 5%.

I don’t think ignoring heart rate during these workouts makes sense given the emphasis during all other training on making sure Z3 and above stays below 5% given the detrimental effects Z3 has on the aerobic system.

My guess is that I need to somehow adjust my strength workouts so that my heart rate stays below AeT, but that is my primary question.

[Max]

Max on August 5, 2020 at 3:18 pm · in reply to: ADS and weekend hikes/ rides #44105

Hey Emwa!

I am in a similar position – ADS and biking or hiking up even small uphills puts me above AeT – where going hiking or biking with friends and family seems to compromise all the time I am putting into training my aerobic base. The books and the article suggest Z3 actually erodes your aerobic base as you say:

“Your body adapts to whatever it does routinely. If you’re always training right at your endurance limit (Zone 3), your anaerobic and glycolytic metabolic system gets notably tuned up, which DE-CONDITIONS the aerobic metabolic pathway…Another common adaptation is a REDUCTION in aerobic enzyme concentration…” -from the ADS article

I have had to basically stop doing social or weekend physical activities in the hope that with a few months of aerobic training my AeT will improve to a point where those activities will fall in my Zone 1/2 and in the long run I will be able to do bigger objectives as well. It definitely sucks at the moment though missing out.

Hopeful the Uphill Coaches will contradict this…

[Max]

Max on August 4, 2020 at 5:40 pm · in reply to: Training Volume and General Strength Workouts #44087

“Should I be including the time in each HR Zone in the training volume for the week?”

-And-

“For planning purposes, should I be taking, for example, 4 hours minus 2x 1 hour general strength sessions, leaving 2 hours of Z1/Z2 workouts. Then increase just the Z1/Z2 time by x % per week?”

Correction: Sorry, missed that 400 hours was for aerobic time in TftUA.

Would still appreciate guidance on my other questions.