[Dada]

Dada on September 10, 2022 at 8:39 pm · in reply to: Effort variation within Zone 2 #70698

Hi,

I had the same idea like you and read a couple papers about that. The fatmax is so highly personell that I discarded that idea.

What could work, and that idea just came to my mind, is a fatmax field test.

So the night before the actual test, workout in Z2 to empty your glycogen storages (but not too hard otherwise your HR will be suppressed). Afterwards, don’t eat carbs at all. Next morning, dont eat anything, warm up properly, then make a 1 hour test where you try to go as fast as possible for one hour. Start at your AeT as orientation. Take the average HR for the last 20 minutes. Then enjoy your breakfast 😉

The last 20min HR should show your fatmax HR. I observe a ceiling on long tours which is around 5-10 beats below my AeT. And the test above could be representation of this pattern.

Let me know how this worked.

Cheers
Dada

[Dada]

Dada on September 10, 2022 at 8:11 pm · in reply to: 30/30s progression enquiry #70697

Hi,

I would in general increase volume first, then intensity since ME will be probably the limiting factor here. So try to reach 30min with 2 sets and then transition to only one set. Your ME performance will be probably limiting you first.

Cheers
Dada

[Dada]

Dada on September 10, 2022 at 8:04 pm · in reply to: Lab test questions from another newbie #70695

Hi,

How was the AeT defined/measured in your test?

Where do you burn the maximum amount of fat in absolute terms?

Wrt your questions:

1) staying below/around your AeT is good to develop AeT; training constantly above AeT is counterproductive

2) yes, that is why this website clearly say “don’t use the nasal breathing test!” 😉

Cheers
Dada

[Dada]

Dada on September 3, 2022 at 2:40 am · in reply to: Effort variation within Zone 2 #70531

My three cents:

1) the closer you train to your AeT the better because you recruit the maximum number of ST fibers

2) training that close to the AeT becomes very taxing, so you might need to reduce volume

3) AeT could be higher than your fatmax HR; so I would try to identify fatmax with a gas exchange test and train there; this is probably the best compromise

Cheers
Dada

[Dada]

Dada on August 25, 2022 at 2:16 am · in reply to: My lab testing and Questions (VERY aerobically deficient?) #70196

Hi,

It seems that you barely burn fat according to your data. Metabolic syndrome is often associated with a lack of metabolic flexibility aka the ability to burn fat.

Cheers
Dada

[Dada]

Dada on August 22, 2022 at 5:58 am · in reply to: Transition without losing strength/gains #70128

Hi,

For all three: strength, muscular endurance and endurance you should return to training as soon as possible in terms of conserving these. For maintenance you can reduce the pre-event volume by 50%

Cheers
Dada

[Dada]

Dada on August 22, 2022 at 5:36 am · in reply to: My lab testing and Questions (VERY aerobically deficient?) #70127

Hi,

I would register here: https://lt-web.net/static/demo/ltweb_demo.html and put in your numbers. Play with the different concepts and check if they are in the same ballpark.

Do you a history of metabolic syndromes in your family?

To me, your estimates seem to be correct. Do you have absolute data about your max fat oxidation in grams?

Cheers
Dada

[Dada]

Dada on August 22, 2022 at 5:25 am · in reply to: Interpreting lab results #70126

Hi,

You can register here: https://lt-web.net/static/demo/ltweb_demo.html and then play around with different concepts of AeT/AnT estimation based on your data.

I think your picked estimates are good and conservative choices.

Cheers
Dada

[Dada]

Dada on July 27, 2022 at 12:06 pm · in reply to: DFA alpha 1 HRV and AnT estimation #69514

Yes, DFA alpha 1 is a very good marker for AeT. I would be cautious though for 0.5 as AnT. There is some research that AnT deviates

[Dada]

Dada on July 27, 2022 at 11:35 am · in reply to: Training plan for long ski traverses #69511

To increase speed on the traverses, I would optimize speed at AeT. This can be achieved two fold: increase metabolic efficiency with training around fatmax or improving VO2max in case you haven’t reached your genetic potential.

So let’s say you haven’t reached your potential of VO2max.
I would split up the prep in three cycles:

First macro cycle:
Start highly polarized, with 80% training time below AeT and rest of the training time do VO2max intervals.

Second cycle:
Stay highly polarized, but replace VO2max intensity with Z3 workouts and muscular endurance.

Third cycle:
Switch solely to Z1/Z2 intensity. You can keep maintenance Z3/ME workouts from time to time

This is how I would tackle it.

Cheers
Dada

[Dada]

Dada on July 27, 2022 at 10:57 am · in reply to: Base training #69504

If you want to get rid of not metabolizing fat then you should stay below your AeT. When you have a specific goal event then you need to balance between event-training vs. improving your fat metabolism.

Dada

[Dada]

Dada on July 26, 2022 at 5:55 am · in reply to: Interpreting lab test of HR/VO2/Lactate for training zones #69482

I knew you were bringing up the AeT/AnT diff ?

So my two cents: train at around fatmax that will boost your real fat-proppeled AeT performance the most. When you train higher as the fatmax you train the glycolic pathway rather than the fat pathway (you see that when you look at your CHO dominance after 145 bpm)

And yes, for me you are within the 10% diff so go for higher intensities as well.

Glad we could help, let us know how it works for you.

[Dada]

Dada on July 26, 2022 at 1:56 am · in reply to: Interpreting lab test of HR/VO2/Lactate for training zones #69479

Hi,

The 145 is where your fatmax lies (see attachment, ignore the Fatox belly prior 145bpm, this us just because of the fitted trendline).

I would enter:
Max HR: 186
AnT HR: 175
AeT HR: 152

This is targeting Fatmax best which should yield the highest progression. And since this is targeting Fatmax, you can train almost entirely in your new Z2.

Attachments:

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[Dada]

Dada on July 25, 2022 at 5:56 pm · in reply to: Interpreting lab test of HR/VO2/Lactate for training zones #69470

And yes, EEFAT is your fat oxidation. So, I would not train higher than 152 so you don’t worsen your fat contribution.

[Dada]

Dada on July 25, 2022 at 3:57 pm · in reply to: Interpreting lab test of HR/VO2/Lactate for training zones #69463

Since I see your fatmax rather at 145 I would rather target that zone