Are you using a chest strap HR monitor?
Nose breathing is no longer viewed here as an effective means of determining AeT. Look up the HR drift test.
depeyster
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Participantdepeyster on April 9, 2020 at 10:10 am · in reply to: Is it possible to have a delta of 35 bpm between different activities? #40336Participant
Izzy,
Pete has surely given you the most valuable advice: find the root cause and fix it.
I can merely relate my personal experience treating the symptoms.
I had some more or less continuous low-grade discomfort that I too self-diagnosed as SI joint pain. I have found that using an SI belt helped a lot with minimal cost. I used to wear it almost all the time, though I didn’t use it when exercising. That means, I usually wore it to bed as well. At this point I don’t worry if I miss a day or two. So, I often use it a lot less on weekends.
I wish you a speedy recovery.
ParticipantFirst, I have no qualifications, just a random voice on the internet. So, of course your best advice would be to consult with an experienced professional.
With that disclaimer, I would urge you to look at the work of Keith Baar on connective tissue. He has published a lot of research on tendons (assuming your issue is the quadriceps tendon) and advises many elite athletes in many professional sports.
I am in the middle of starting to test some of his ideas on myself but I have not implemented all of his suggestions yet.
He has advice for restoring healthy connective tissue, as well as how to periodize training for those who are already healthy.
In a nutshell, in a case like yours, his regimen would probably be something like:
Take 15 mg of collagen or gelatin with 50 mg of vitamin C.
About 1 hour later do 30-second isometric squats reps. After a rest, do another rep until a total of 5-6 minutes have passed.
Repeat this (including the supplements) one or two more times in the day, with at least six hours break between the isometric sessions.If you are still doing your endurance workout, take the supplements an hour or so before that workout and then do the isometric workout at least six hours before or after.
You are relatively young. Have you had non-contact sport injuries in the past? If so, did they tend to be muscle tears or bone, cartilage, tendon, or ligament problems. Depending on which type, the answer would suggest what kind of training to program once you have healed.
ParticipantAfter reading and rereading TFTNA and TFTUA a few times, I couldn’t get enough. I enjoyed Tudor Bompa’s Periodization Training for Sports. Scott Johnston mentions Bompa in the acknowledgements of one of the books, I think it was TFTNA.
Uphill Athlete is mentioned in Alex Hutchinson’s book Endure, but I did not find the book helpful.
ParticipantIf you look at my attachments, above, my FATmax (145) diverges nontrivially from my RER=0.85 (164). Which one would you recommend for AeT?
Generally (i.e., recognizing there are always exceptions), on this forum an RER of 0.85 on a gas exchange test determines AeT.
ParticipantI agree with the formula.
And, yes, I was just thinking in terms of my own goals which focus entirely on months-long durations. It wouldn’t necessarily be desirable for shorter races.ParticipantScott,
Great question and I have no idea what the answer is. But the entire UA method could also be viewed as a way to push the Fatmax point at as high and intensity as possible, so as to delay the catastrophic decline in fat utilization.
ParticipantThe FASTER study, referenced on page 62 of TFTUA in figure 2.10, is freely available here: https://www.sciencedirect.com/science/article/pii/S0026049515003340
ParticipantScott,
I have attached two files.
In “fat Kcal per h” you can see that at HR 145 bpm, I was burning 492 kcal/h of fat. Since one gram of fat contain 9 kcal approximately, I can divide 492 by 9 and determine that I was burning 55 g/h. This was my highest fat burn rate at any of the measured intensities. Hence, my Fatmax.
Compare me to the elite runners graphed on page 62 of TFTUA in figure 2.10. The low-carb (fat adapted) were burning 1.54 g/m or 92 g/h. I am also fat adapted from eating low carb but clearly very, very sub-elite.
The the “RER” attached file you can see my metabolic crossover point occurring at RER=0.85. This occurred at HR 164 and then later 167 bpm. As you know, above this point, I was burning more CHO energy than fat energy.
So, there are two distinct concepts:
1. The intensity at which the greatest amount of fat is burned (145 for me on this test), and
2. The intensity at which more energy utilization comes from CHO than fat (164-167).Attachments:
You must be logged in to view attached files.Participant@Scott Semple
RER/RQ gives a ratio of CO2 produced to O2 consumed.
Generally, from the same graded exercise test and metabolic cart that measures your RER you can infer Fatmax.
If you calculate either the fat grams/hour or fat calories/hour at any given HR, you can find the value at which the maximum rate of fat burning occurs. It is distinct conceptually from the metabolic crossover point where there is a 50%/50% split between fat and carb energy. It only looks at the point where the most fat per minute (second, hour, etc.) is burned.
I had a HR of 164 at RER 0.85. My tech and my report did not give me a Fatmax but I was easily able to determine it to be 52 grams/hour at 145 HR (RER=0.76). At RER=0.85 my fat consumption was an even more paltry 38 g/h. (I was eating very low carb, moderate protein, high fat, at the time.)
ParticipantThThis one has an an elementary solution. You didid not calibrate the speed or inclination ofof the two treadmills. Scott Semple has his owown blog with a great post on how to cacalibrate speed.I posted on this forum about the utility of using a phone ininclinometer app to measure real ininclination. Better to pause a miminute and restart the same treadmill between stages.
ParticipantI’ve always been a Hillsound fan myself. And today sectionhiker.com published a
Participantdepeyster on November 20, 2019 at 12:47 pm · in reply to: AeT Test Results I Just Can’t Believe #32356I too never had much drift (age 64, always used chest strap). I stopped testing after averaging 152 and then 156 in successive stages, during my most recent test in October. These were clearly way higher than I could endure regularly, so I realized that I am one of those for whom the HR drift test, as conventionally performed, does not provide a meaningful reading of AeT.
Do you have a special diet? I ask because I eat very low carb. I do not do it for athletic performance reasons, so I am not proselytizing. I just believe that a lot of the measurement norms that work for most trainees, seem not to work for the few people on this site who drastically restrict carbs.
ParticipantFlatlander,
Here’s what struck me upon reading your well-documented account.
You almost always have a wider min-max range on stage 1 than on stage 2.
I am three years older than you and my personal experience has been that when I do controlled tests, I need to do a very long warm-up if I want stable HR readings. Typically that means 25 minutes. I’d be curious to hear what Scott Johnston thinks of this.
That said, all the UA professionals had made clear that it makes no sense to worry about 4.41% vs 5%. If you were a little over 5%, you’d want to go down. But 4.41 is as good as 5.
ParticipantThat makes great sense. Thanks Scott!