[Eddie]

Eddie on October 20, 2022 at 6:49 am · in reply to: Misinterpreted lab results #71745

Hi John,

UA sets aerobic threshold by lactate at 2mmol or 1mmol above baseline. So, in your case ~147 bpm.

> We use the widely accepted blood lactate concentration of 2mMol/L to define AeT. However, some literature suggests a concentration of as high as 2.5mMol/L, and one method defines AeT as the point where lactate rises 1mMol/L above the lowest reading obtained during the warm-up or while the athlete is resting. Just be consistent with the measurement and protocol you use. [1]

Not an expert, but from what I’ve read, there are many definitions of aerobic threshold. The first point of deflection in lactate is another, as suggested by your lab (~132 bpm at sample 3). In this case, they may also be referring to aerobic threshold as the floor of your Zone 2 (in a 5 zone model), which would be equivalent to Tempo in their training zones? Whichever, it’s an interesting mark in physiological change – lactate is increasing, suggesting fast twitch muscle fibers coming into play.

[1] https://uphillathlete.com/aerobic-training/blood-lactate-test-protocol-tips-and-tricks/

[Eddie]

Eddie on October 9, 2022 at 7:14 am · in reply to: Different training frequencies #71426

Student,

Duration is the biggest training stimulus to ST fibers. And to develop the aerobic base, it requires a steady diet of Z1-2 where you can recover day after day, i.e. consistency, as Cory wrote above.

Scott Johnston touches on this in a past post: “If you are planning training to improve basic aerobic capacity then it must be low to moderate intensity, long duration and frequent. This training engages the ST fibers which already have high endurance so to improve there aerobic capacity requires using them for a long time quite often so they remain in a glycogen depleted state to cause aerobic adaptions If you run 30 minutes 2 x per week thats is going to have minimal impact on improving this quality. This is why endurance athletes must train a high volume of Z1-2.” [1]

I also like how Stephen Seiler writes about it: “the recipe for endurance training: Frequency, Duration, Intensity. And the order conveys the importance. To build a foundation for performance, you have to start with frequency. Once I have built up both the habit of getting out the door “X” times per week, *and* the ability to recover and manage the stress of this habit in my life, *only then can I start lengthening* some of these training sessions. After I extend the duration – and I am able to recover and manage the stress of this habit in my life – from there, I can begin to work more in intensity.” [2]

Gradualness is a key principle in endurance training, so add volume gradually to avoid loss of consistency, e.g. injury.

[1] https://uphillathlete.com/forums/topic/what-has-the-most-pronounced-effect-of-frequency-duration-and-intensity-for-end/
[2] fasttalklabs.com article: Do You Need to Rethink Your Training? (paywall)

[Eddie]

Eddie on September 30, 2022 at 8:02 am · in reply to: Recovery weeks and 2:1 vs 3:1 #71183

> how one should feel during a recovery week.

This is probably something only you can answer by experimenting. The goal here is recovery and to come out motivated and ready for the next build cycle. Modulation is a key principle in training.

[Eddie]

Eddie on September 18, 2022 at 5:24 pm · in reply to: Zones doubt #70852

> First question: Just reading that list, I “guess” my AeT is 146 and my LT is 165. Isn´t it?

Maybe? But probably not. HR zones are highly individual, i.e. specific to your metabolic response. Best to test and verify yourself.

> Now, 2nd question: In the book I read many times that I have to make volume in Z1 and Z2. Z1 and Z2 in the book, are the Z2 and Z3 in Garmin?
> Last question: I never read about Tempo anywhere! Here, in TP, AeT is 136 and LT is 144?

There are many different ways to define HR zones. Confusing, right? I wouldn’t get stuck on any one convention. If the books aren’t clear, this article may help – https://uphillathlete.com/aerobic-training/aerobic-anaerobic-threshold-self-assessment/

[Eddie]

Eddie on September 18, 2022 at 10:35 am · in reply to: Using AeT/tests from other sports? #70836

This doesn’t answer your question, but in my opinion, rather than focusing on proxy testing, I’d focus on performing aerobic workouts, which is what matters anyway.

You can start with MAF and increase/decrease as needed. And if you’re able to recover day after day, you’re at or under your AeT. See Scott Johnston’s comments in – https://uphillathlete.com/forums/topic/aerobic-threshold-ventilation-vs-lactate-need-advice/

[Eddie]

Eddie on September 17, 2022 at 12:38 pm · in reply to: Using AeT/tests from other sports? #70822

> Is it possible to use AeT tests from other sports (cycling in my case) for hiking/mountaineering training?

From what I understand, AeT and AnT tests are sport and training specific. Results from one may not cross over to the other, as metabolic demands of the workings muscles are different – Even more so, I would think, if you’re well trained in cycling but not hiking.

[Eddie]

Eddie on September 17, 2022 at 7:54 am · in reply to: 24-week TP and ChamoFit questions #70815

Fellow rock climber here, turned endurance athlete. I’m no expert (<3 years training), but to my UA understanding:

> 1. Is the warm-up included in the duration of the workout? Or do I need to warm up first and then start the timer?

Include it. Makes it simpler to track total volume.

> 3. I’m in my 3rd week, and I’m already seeing the progress. This is amazing! What is a reasonable time to repeat Drift Test and adjust my HR zones? Like every 4 weeks? Every 8 weeks?

About 6 weeks, and test with identical conditions (so your results are comparable).

Keep in mind that AeT isn’t static and changes depending on your recovery, metabolic fatigue, etc. Moreover, at some point your AeT HR may not increase, but your AeT pace will.

AeT is an important physiological marker, but don’t over correct for it. What’s important is to find repeatable aerobic workouts (whether it’s recovery, Z1 or Z2) that you can recover from day after day, months after months, so to have *consistent* and stable gains. If you’re new to endurance training, the bigger your aerobic base the better. It takes on the order of years to build a solid aerobic house.

[Eddie]

Eddie on February 26, 2022 at 5:00 pm · in reply to: Max Box Step Up/Down workout #63686

Hi Lauren,

I’m not familiar the UA plans, but here’s the basics of Max Strength workouts.

First, you’ll need to find out how much weight to use. For each exercise, select a load that allows you do to at maximum 5 reps (you would fail to lift the 6th rep with good form).

Once you find the correct load, you’re ready for the workout. But for the workout, you’ll perform each exercise without going to failure by only performing 4 reps.

It may take several sets to figure out the correct weights, and your step-up weight may be different from your step-downs.

The general idea behind a Max Strength workout is to lift heavy to increase the pool of recruitable muscle fibers without gaining more muscle mass. Having both high strength and a large aerobic base will enable better gains in muscular endurance workouts.

[Eddie]

Eddie on February 19, 2022 at 4:22 pm · in reply to: Olympic Ski Skater discloses training plan #63480

Thanks, Mark. This is an excellent and insightful read!

[Eddie]

Eddie on February 19, 2022 at 4:12 pm · in reply to: Workouts for a Rest week? #63479

Hi Alex,

The goal of a recovery week is not to gain fitness, but to let the body (and mind) absorb the previous work load and feel fresh for the next build cycle.

If you’re feeling recovered, you can schedule a reduced high intensity and/or long workout late in the week, but drop it if you feel tired.

[Eddie]

Eddie on January 11, 2022 at 7:28 am · in reply to: Forum Index #61916

Not sure if it’s related – I’m able to view forum indexes, but I get the “Oh, bother! No topics were found here.” when trying to view user’s replies (from their profile page).

[Eddie]

Eddie on January 7, 2022 at 7:09 pm · in reply to: How specific is aerobic capacity? #61756

Hi Peter,

I think Scott J’s old post answers it (thanks for the link, Shashi).

The way I understand it (but I’m no expert), training needs to be specific to muscle fibers and energy systems. The carryover in muscle recruitment is probably considerable from flat to uphill running, but some fibers are not as stressed from one modality to another. To me, this is evident with the relief I feel when switching between uphill running and hiking. And metabolically, my flat running and uphill hiking produces different lactate curves and aerobic thresholds. Personally, I train them separately to build their specific aerobic capacities (emphasizing the weaker).

[Eddie]

Eddie on December 7, 2021 at 11:11 am · in reply to: Fatmax vs AeT #60366

Hi Tom,

There are similar discussions in older posts. Check out, for example, the “Aerobic threshold definition,” “lactate test results and nose breathing” or “Analysis of gas exchange/lactate test for future training” threads, just to pick a few.

From what I’ve seen, lab techs use a combination of lactate, VT, and/or RER to determine AeT (and zones). It seems that only the paragon, well-trained athlete’s AeT will typically overlap with fatMAX, 0.85 RER, ~2.0 mmol, etc.

The definition of AeT varies as much as one’s own AeT day-to-day. And the 10% AnT rule is just a rule of thumb as well. As much as I want precision, none of this is an exact science, but I’m no expert. Personally, I go with an AeT definition that I can test consistently to validate and direct my training.

[Eddie]

Eddie on December 7, 2021 at 10:23 am · in reply to: Zone 2 definition Inigo San Millan #60362

Hi Dada,

I’ve only heard Iñigo on the “Peter Attia Drive” and “That Triathlon Show” podcasts where he defines the first inflection point in a lactate curve (with 10 minute stages) as the top of zone 2. It’s not clear to me if he meant it as the first rise in lactate or in a more mathematical sense (where the curvature changes signs). Perhaps the former, much like how Alan Couzens defines AeT?

[Eddie]

Eddie on December 7, 2021 at 10:17 am · in reply to: UA Gym ME Workout & Canova’s strength training endurance session . #60361

Hi Jane,

This might be overkill, but Steve Magness and Jon Marcus have a “Scholar Program” that offers a “History 401” course on Canova that looks pretty in-depth. I’m not enrolled nor do I consider myself a runner, but looks interesting if I had the time.