[Garret]

Garret on September 24, 2020 at 1:50 pm · in reply to: Drift testing – observations and questions #45390

One way you can quickly iterate …

* Find your Anaerobic Threshold HR (HRAnT)
* Choose a HR that’s going to be below your AeT (HR0).

Do you first test at a HR (HR1) that’s mid way between HRAnT and HR0.

If HR1 is too high, then do the next test at a HR that’s mid way between HR0 and HR1.
IF HR1 is too low, then do the next test at a HR that’s mid way between HR1 and HRAnT.

Repeat this until you find your AeT.

Even with a very big difference between HRAnT and your chosen HR0 you’ll find your AeT in only a few iterations. It’s probably better to choose a wide gap.

For example, let’s say HRAnT is 180, we choose a HR0 of 100. Actual AeT is 156, but unknown when we start.

Test 1: HR 140 (too low, next test mid way between 140 and 180)
Test 2: HR 160 (too high, next test mid way between 140 and 160)
Test 3: HR 150 (too low, next test mid way between 150 and 160)
Test 4: HR 155 (AeT found .. or good enough for our purposes)

[Garret]

Garret on September 5, 2020 at 2:02 am · in reply to: Re-doing AeT test questions #44762

I think with a rolling course it’s probably important that the gradient, gain & loss are the same for both the first half and the second half of the course.

In this video there’s a example drift test with around 200 ft elevation gain and loss over the hour. Because it’s a few of laps of the same route it works.

How to Administer and Analyze a Heart Rate Drift Test

I live in a hilly location, I found a 2 Km section that’s relatively flat (6 meters gain/loss) and I run laps for the hour.

Personally I have found that knowing my AeT has been important for my training. I’d do one even though the training plan only calls for 30 minute runs. Prior to using HR drift tests I was underestimating my AeT.

– Garret

[Garret]

Garret on August 14, 2020 at 10:25 am · in reply to: Weak single leg deadlift on one side – which muscles are weak ? #44312

Hi Pete,
I haven’t been using a bar.
For spine care – is there some general spine work (mobility / strength ?) that I could do there to see if it irons out the problem before looking at something more specific ?
Cheers
Garret.

[Garret]

Garret on August 5, 2020 at 12:22 pm · in reply to: ADS and weekend hikes/ rides #44101

I don’t know if it “undoes” your efforts to improve aerobic base – just that it will take longer for your aerobic system to develop as it’s not being stimulated when you are doing zone 3 work.

[Garret]

Garret on August 5, 2020 at 6:59 am · in reply to: ADS and weekend hikes/ rides #44094

I was wondering how you have determined your Aerobic (AeT) and Anerobic (AnT) Thresholds ?

Zone 3 is pretty intense and a long (few hours) effort in zone 3 is hard to sustain.
If you’re able to sustain zone 3 for a few hours on a long hike or a long bike ride it might be you’ve underestimated your AeT and/or your AnT.

As for training both systems, sustainable and successful training at higher intensities happens when you have a strong aerobic base. Given a finite number of hours in which to train you’ll be most successful if you spend those hours developing the aerobic base first and then add intensity.

The warning from TftUA p. 92: “For those with insufficient aerobic base development, as indicated by the 10% test, overuse of this intensity [z3] can lead to a performance decline.”

[Garret]

Garret on July 21, 2020 at 2:50 pm · in reply to: Heart Rate Drift Tests without a watch? #43759

An outdoor drift test means using GPS data for pace calculations.

It’s possible the GPS accuracy of a phone isn’t as good a watch. Depending on where you have placed the phone that can impact accuracy too. (See the post on the main site about GPS accuracy on a running track).

My experience has been the GPS accuracy of my phone isn’t as good as my watch.

But that’s not a reason for a fancy watch. Check out the various comparisons of GPS accuracy from folks who regularly review GPS watches and you’ll find watches with perfectly good accuracy that don’t cost a fortune.

[Garret]

Garret on June 29, 2020 at 1:33 pm · in reply to: training plan advice for a kinda newbie #43148

Before I purchased a UA plan I used the Training for the Uphill Athlete book to build my own “back to running” plan. (I suffered a bad injury that left me inactive for a significant period of time).

I found the book contained everything I needed for transition and early base phases.

Almost a year later, when I got to the stage I was ready to add in intensity, ME, specific strength, and so on, I ran out of road with the book.

I simply didn’t have the background or experience with higher intensity structured training to layer those into a plan. At that stage I purchased one of the UA plans and I’m getting great value from it.

[Garret]

Garret on June 29, 2020 at 7:12 am · in reply to: Total newb – need HR monitor suggestion #43129

Chest straps transmit your heart rate on bluetooth and/or ANT+.

Smart phones can pick up that data and you can use it with your app of choice – no need for a watch.

If you have a particular App on your phone that you want to use then check if it works with Bluetooth or ANT+ or both and then get a strap that has the matching protocol.

– Garret

[Garret]

Garret on June 24, 2020 at 2:30 pm · in reply to: A life changing experience #43027

“Chapeau”!

[Garret]

Garret on June 23, 2020 at 5:50 am · in reply to: Am I ruining my aerobic base for short term gains by adding in these harder sessions? #42982

With only hilly routes and without a turbo trainer or power meter I’m not sure it’s easy to do a cycling AeT test.

If the hills aren’t too steep and/or your gear ratios allow and your budget can stretch to it a power meter would allow you do an AeT tests. Similar to the UA outdoor running AeT test, choose a power output instead of pace and check for heart rate drift – either with Training Peaks or the one posted here

You can then use power zones instead of HR zones for your aerobic bike training.

Single (left) sided crank power meter prices have come down significantly in the last while.

[Garret]

Garret on June 14, 2020 at 2:22 am · in reply to: GYM ME progression way too fast #42794

* GYM ME should read 1x6x10

[Garret]

Garret on June 14, 2020 at 2:13 am · in reply to: GYM ME progression way too fast #42793

Similar to others here I experienced significant pain and stiffness from a recent ME session.

I’d adjusted upwards from doing an unweighted GYM ME 1x4x10x(box step, lunge, squat jump, split jump squat) to weighted ME from the Big Vert plan 2x6x10x(box step, split jump squat).

Hamstring on one side was exceptionally sore as was the tendon at the knee – missed a hill sprint session and long aerboic runs as a result.

Plenty of roll ball massage, cold water swimming, and a couple of long bike rides and it has eased out.

I suspect less variation in the exercises rather than the additional weight. I also noticed that with the GYM ME I was definitely maxing out my muscular strength before anything else. I didn’t experience this as much on the Big Vert session.

After the GYM based ME my legs were uncomfortable and sore (everywhere :-)), but no tendon pain. It all eased out with recovery runs & roll ball massage and I didn’t miss any other sessions.

I like to use stationary bike/turbo trainer for both warm-up & the active recovery.

[Garret]

Garret on May 25, 2020 at 2:10 pm · in reply to: Heart rate trust issues #42043

Hi Ben

I think it could depend on how you determine your AeT.

If you determined your AeT using the same strap and you wet and wear it the same way for your AeT tests and your runs any error may well be in both your AeT value and your running HR values.

If you test your AeT frequently any errors, either positive or negative, will tend to even out over time.

The pinned post at the top of all the forms references studies that show chest straps are very accurate.

– Garret

[Garret]

Garret on May 25, 2020 at 12:09 am · in reply to: Generalized stretching/mobility plan #42017

Hi Moloch
A few of things work for me:

* The classic yoga Sun Salute. I do few rounds in the morning before setting out for a run. This gently stretches the upper body, back, and the legs. My yoga teacher suggests it’s not one for the evening as it’s a stimulating flow.

* Roll/Massage balls. The Roll Model (Jill Miller) is referenced in Training for the Uphill Athlete. Nice in the evening. If you sit a lot try popping one under your hamstrings for a gentle massage.

* A standing desk has also helped. I find this keeps the hamstrings and quads in much better shape.

– Garret.