[Dada]

Dada on April 11, 2021 at 1:07 am · in reply to: Slow runs are making me sluggish #53000

I experienced the exact same thing and I’m doing the exact same approach you are describing. It works amazingly. Although maybe one difference: I got rid of ADS before.

I still do the Vo2max training blocks highly polarized with 3 sessions of Vo2max in two weeks plus the rest in Z1. Then I need a recovery week.

The Z3 block also highly polarized. I start to add ME here as well.

Then the Z1/2 block where I use Z1 and Z2. And I keep ME till 1 and half weeks before my goal event.

Try it, it works!

Dads

[Dada]

Dada on April 11, 2021 at 12:57 am · in reply to: Wonderland Plan – Duration or Distance #52999

Definitely go for duration

[Dada]

Dada on April 8, 2021 at 10:10 am · in reply to: Critical Speed (N-Zone Topic) #52919

Steve, maybe this helps you with the question how to improve vVO2max: https://scientifictriathlon.com/tts91/

And 30/30s are good for Vo2max when you keep the “resting” 30s still very intense. That is why the famous 30/15s go for just 15s of rest so the athlete can reach Vo2max areas quicker and time at intensity is high. This is excellent Vo2max training.

[Dada]

Dada on April 7, 2021 at 1:37 am · in reply to: Peak in heart rate at beginning of run #52849

I found this article helpful for a similar problem: https://uphillathlete.com/why-you-are-forced-to-slow-down/

[Dada]

Dada on April 4, 2021 at 9:04 am · in reply to: Critical Speed (N-Zone Topic) #52746

Following

[Dada]

Dada on April 3, 2021 at 1:17 am · in reply to: Z1/Z2 training on steep terrain – already ME? #52715

In my opinion, that ultra slow running on steep terrain is not really running, at least in my case. And that kind of running might cripple my running economy in lower grades. That’s why I said I would do Z1s on lower grades so it is actually more like normal running and you can do the more intense stuff on steeper hills.

[Dada]

Dada on April 2, 2021 at 3:30 am · in reply to: Z1/Z2 training on steep terrain – already ME? #52680

I would do the Z1s at around 10%. You can do the VO2max and Z3 Training at steeper terrain

[Dada]

Dada on March 30, 2021 at 9:47 am · in reply to: Temperature Impact on HR (maybe: N-Zone)? #52539

I noticed the exact same thing today. I also posted a question in the medical sub channel a couple days ago. It’s so frustrating and I don’t know where this is coming from.

Dada

PS: did we meet each other today? I was running at the Olympiaberg…

[Dada]

Dada on March 29, 2021 at 10:57 am · in reply to: What causes HR to drift? (N-Zone topic) #52499

I found this article lately which explains a lot: https://www.sportsperformancebulletin.com/endurance-training/training-structure-and-planning/discontinuous-training-master-stroke-endurance-athletes/

[Dada]

Dada on March 29, 2021 at 1:31 am · in reply to: Performance loss through warmth #52490

Hahaha, and I didn’t even mention the renal insufficiency here… 😉

The most important question though. Can I drop off the Tegernseer at the hospital you working at? I might be in your town mid of April (in case the universe let me do the Berner Alps Traverse…).

I’m drinking generally a lot. 3l a day. Not so much on tours. I’m avoiding plain water. Always put in some sodium. In summer I sweat a lot.

And the deterioration appears within 10 minutes (e.g. switching from shadow onto the sunny side).

I’m 185cm, so not too tall I guess and my fellas are pretty much the same size.

I know that article, and trying to work on that but it is also very frustrating.

Thx again
Dada

[Dada]

Dada on March 27, 2021 at 9:35 am · in reply to: Z3 uphill intervals #52447

Sure, ME is a byproduct of Z3 intervals but the main goal of Z3 training is to improve the utilization of lactate and not ME. When you want to improve ME then do specific ME training, when you want to improve lactate utilization then train specifically Z3 uphill runs.

ME makes you more resilient, Z3 faster. You need to decide what to concentrate on in your training cycle.

Dada

[Dada]

Dada on March 27, 2021 at 3:15 am · in reply to: Z3 uphill intervals #52441

I would do 2). What matters is time @ intensity. As long as you gather 20 minutes of Z3, you are totally fine.

I would not mix Z3 and ME because this could be too much intensity. And you have a very solid base trom the 12 weeks of ME.

Dada

[Dada]

Dada on March 18, 2021 at 11:43 am · in reply to: Training without clear event date #52173

I agree with hafjell regarding the recovery weeks.
Btw, I can only do a 2:1 training-to-recovery-ratio of my described program.

It would be good to come very close to your 10% AnT/AeT ratio before you add intensity. And to reach that you should do Z2 training.

[Dada]

Dada on March 18, 2021 at 8:37 am · in reply to: Training without clear event date #52160

Prerequisites:
> no ADS
> you have sufficient time from the confirmation day to the actual race day (min 6-8 weeks)
> your VO2MAX is lower than 75

I would do a highly polarized training w/ 90-95% of Z1 and 5-10% Z4 (VO2MAX-Training). Start w/ 5% Z4 and see how you tolerate that. 6 to 8 weeks prior the race I would switch to the very specific event training: when your event is Z3-based train Z3 (still highly polarized), when your event is below AeT go with Z1/2 training + ME (w/ some Z3).

Let me know if you have any questions.

Dada

[Dada]

Dada on March 16, 2021 at 1:55 am · in reply to: Metabolic efficiency test results: Improving poor fat utilisation #52060

RMI expeditions sent me this email today:

https://www.rmiguides.com/blog/2016/11/07/mountaineering_training_improving_fat_oxidation