[Dada]

Dada on May 25, 2021 at 9:39 am · in reply to: Hiking Hill Sprints? #54288

You can either go very fast (hill sprints) or use a lot of weight so you can only complete a max. of 6 reps (box step ups w/ weight). The weights need to very heavy. I can’t think of a setup where you walk up a step hill with a lot of weight and being under full control. But maybe you prove me wrong 🙂

[Dada]

Dada on May 24, 2021 at 2:55 pm · in reply to: Hiking Hill Sprints? #54270

It’s about max power output and you don’t do this with walking.

Dada

[Dada]

Dada on May 22, 2021 at 11:28 am · in reply to: Legs after hill sprints #54226

The anaerobic alactacid pathway (ATP) lasts about 8-10s. Maybe, yours last not so long an anaerobic lactacid jumps in which could cause heavy legs.

Can you test 8s of sprinting?

Dada

[Dada]

Dada on May 18, 2021 at 12:50 pm · in reply to: Long time base training with few if any changes #54117

Hi,

I use a Garmin Fenix 5X with a chest strap. You might need to scroll down a little bit. I attached a screenshot (It’s German though but should be clear where to look).

Dada

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[Dada]

Dada on May 18, 2021 at 7:33 am · in reply to: Long time base training with few if any changes #54107

Hi,

one alternative to check if your runs are above/below your AeT is to use runalyze. They have a function called aerobic threshold estimation. When your df alphas are below 0.75 this is an indication for being above AeT. Your watch needs to support HRV recording though. So I don’t know if this the case with your watch.

You can also perform a 5min step test to come up with a regression yielding your AeT. This works pretty good for me.

Other thing could be that your intensity is too low and you are not responding well to too low intensities. I got well better the moment I added VO2max training in the early preparation phase. I do these in a highly polarized manner with Z1.

[Dada]

Dada on May 16, 2021 at 11:48 pm · in reply to: Podcast: Maffetone and AET/ANT numbers #54075

Real AeT in your case is 145. The upper boundery for Z1 would be therefor 131.

[Dada]

Dada on May 16, 2021 at 1:21 am · in reply to: Training while driving #54046

I like scientific triathlon.

Stephen Seiler has also some good YT videos.

[Dada]

Dada on May 16, 2021 at 1:16 am · in reply to: Podcast: Maffetone and AET/ANT numbers #54044

First of all, heart rate based general formulas are pretty much bs. Such a formula can be helpful when you don’t know anything at the beginning and since that formula is so conservative, it is probably not doing any harm.

As soon as you know your real AeT, the Maffatone formula becomes obsolete.

And I would consider the Maffatone formula rather top of Z1

Best regards
Dada

[Dada]

Dada on May 15, 2021 at 3:48 am · in reply to: AeT and AnT, many doubts #54032

Some sport scientists say that your AeT is at the point when lactate leaves the baseline. They define it as an increase of at least 0.4mmol between steps.

So in your case I would say in the morning 160 bpm and in the evening 153 bpm is your AeT. I ignored the 0.4mmol spike s earlier bc lactate does not increase exponentially afterwards.

When you wanna be on the conservative side, I would suggest 153.

[Dada]

Dada on May 13, 2021 at 8:06 am · in reply to: Which is the correct AnT? Average HR on TP or email from TP? #53968

100% what Rachel says.

[Dada]

Dada on April 26, 2021 at 2:52 pm · in reply to: Aerobic Threshold Determination #53424

I would suggest 125 is your AeT

[Dada]

Dada on April 26, 2021 at 2:49 pm · in reply to: Exhausting Slow Twitch Muscle Fibres #53423

Following

[Dada]

Dada on April 15, 2021 at 9:24 am · in reply to: Performance loss through warmth #53155

So, tmr I will be traveling through your town. Should I drop off some beer?

[Dada]

Dada on April 14, 2021 at 11:59 pm · in reply to: 24 week plan road or (flatter) – Long Runs – Some Elevation allowed? #53150

I can add: Olympic marathoner Frank Shorter famously said “hills are speedwork in disguise.” So, go for it.

[Dada]

Dada on April 12, 2021 at 8:16 am · in reply to: Slow runs are making me sluggish #53032

Yes I got rid of ADS by Z1/2. I’m still improving here although I include intensity. It took me 1.5 years.

At first, I had AeT 153 and AnT 179. Now, I’m at 167 and 185. Nose breathing is no indicator for me. AeT confirmed by drift test and DF-Alpha-Regression. My fatmax is around 155 I guess since I can go forever here w/o adding carbs.

Normally, you see improvements pretty fast. I would not rely on the nose breathing. Perform drift test and if your watch supports HRV you can perform a steep test on a treadmill and Runalyze to use the DF-Alpha regression to confirm.

Dada