There may be a divergence in the other direction as well – low HR, high effort, in the later stages of an ultra race, or long training session. Same with running downhill, or running on harder surfaces. HR alone is not enough for the highly complex mountain sports in my opinion. Best bet – map HR to rpe, and eventually graduate from HR.
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RPE scales seem to be pretty well correlated with heart rate especially for experienced (and mindful athletes). Lot’s of studies out there. Besides, heart rate does not capture the eccentric muscle strain in downhill running, or lack of it in uphill running.
We need to up vote Base Deficiency Syndrome 🙂
Seriously though, I find that the overemphasis on aerobic/unaerobic metabolic model undercuts the muscular-skeletal one, which is just as important in the base building for bipedal sports.
I know that Maffetone admitted somethibng in that light of thought in a recent interview, that the aerobic/anaerobic dichotomy is oversimplification but convenient in explaining the whole model. All models are wrong… FODS sounds to me, though it does not need be, like a diet first approach and I think that will be rejected by a lot of athletes who adhere to a more traditional carb based nutrition.
More top level ultra runners who stand a lot – Geoff Roes, Karl Meltzer, Jeff Browning. While not dismissing Zone training, it is more of a cardiovascular model, which is only a part of the big ultra-endurance picture. So you may not be that much of at a disadvantage, and on the contrary 🙂 Bottom line, work with what you have.
Maybe practicing breathing and form separately, and going from there? In addition, note that all breathing uses the diaphragm. There is/there are correct ways to breathe but oversimplifications such as belly button are just that – oversimplifications for convenience. So if I were you I’d find a good breathing teacher (yoga teacher) and start practicing, and not overthink it 🙂Emil on December 9, 2020 at 11:44 am · in reply to: Speedwork on flats: How to alternatve between Z3 and Z4 #48075
There is another option – doing first the Zone 4 block and then the Zone 3 one. Some top athletes do the most race specific intensity closest to the race.
All the time
Take a look at this book https://www.amazon.com/Spark-Revolutionary-Science-Exercise-Brain/dp/0316113514Emil on November 5, 2020 at 10:15 am · in reply to: No symptoms, good chance of exposure, awaiting test results. Stop training? #46552
Easy training for about a week. Boosts immune system, and you will know in about that time if you do have symptoms. Consult a proper doctor though as I am no expert.
You may progress faster if you cap the duration of the long run. You may be risking overuse injury due to the repetitive eccentric loading, or slower recovery at the least. Doing too long a long run may actually result in higher training stress because of the heart rate drift.
Do you periodize the mesocycle (down weeks)? Or some extra life stress appeared of late? Maybe add some easy short aerobic activity instead of the hot yoga, and possibly on the rest day? Drop the strength sessions for a week?Emil on August 31, 2020 at 10:27 am · in reply to: Can high lactate cause a high glucose reading? #44661
Are you exrecising at a too high intensity (to get the runners high)? Not sure if you listened to this podcast, might be helpful
Would be interested to hear if anyone has worked around this, e.g. doing some proper training in addition to the very low intensity of their job (guides, waiters, etc.).Yiannis Kouros, Karl Meltzer, Geoff Roes come to mind
Too much water can lead to Hyponatremia.
Too much salt – GI issues, or causing excessive thirst, drinking a lot and Hyponatremia.
Salt and water excretion is likely variable, and heat adaptation may play a role.
Tim Noake’s Waterlogged and this podcast might be interesting.
This week's podcast is all about sweat sodium, the 'heavy sweater' and the 'salty sweater' and what to do about it. Big thanks to Andy Blow of @thesweatexperts for coming on the podcast this week!
— Jason Koop (@jasonkoop) July 20, 2020