[Giulia]

Giulia on February 11, 2022 at 1:21 am · in reply to: High Lactate Threshold, Aerobic deficiency ? #63231

Thanks for your advice Reed !
I will do a heart rate drift test to confirm my AeT. But if my AnT is well estimated to 190 then I may have great opportunity to increase my AeT and pace at AeT. I will focus on that !

Sorry that was unclear, but these 8 weeks are just the beginning of my plan. The entire plan is for now:
– 8 weeks building aerobic base: I will consider doing more consistent shorter trainings in Z2, thanks for the advice. I am also planning to increase the volume each week, and take a “lighter” recovery week after each cycle of 3 weeks. I might also extend this base period depending on my ADS.
– then 4 weeks bringing more intensity in Zone 4-5 to develop my V02max: 2x per week short to medium Interval training, with Z1-2 trainings to recover and maintain base. But this will depend on how much I can develop my aerobic base after 8 weeks.
– then 1x week Interval training to maintain the Max aerobic speed, also still Z1-2 trainings. Rest until the final objective!

[Giulia]

Giulia on February 10, 2022 at 9:16 am · in reply to: High Lactate Threshold, Aerobic deficiency ? #63184

Hello Reed, thanks for your reply 🙂

I think that I might have a “small” heart, I am frequently rapidly rising to 145-155bpm, but feeling quite good there.

The test was a treadmill test starting at 5.8 km/h, then increasing speed with 1.2 km/h at each step (increasing speed every 3 minutes).
I have to say that the warm-up was quite fast for me: I walked fast for 3 minutes, then started running at 5.8 km/h for 3 minutes and speed was then increasing.
So at the end like a 6 minutes warm-up or so.. Which is way below what I need to warm-up usually.

Yes I think that I will continue focusing on increasing AeT heart rate level and pace. Do you think that doing some strength training (core and legs) can be useful for now ?
My current plan is 8 weeks of Zone 1-2 workout (2x 1h run, 1 long skimo day during the weekend), with 2x moderate strength workout (core and legs exercises of the TftUA book).

[Giulia]

Giulia on February 9, 2022 at 1:46 am · in reply to: High Lactate Threshold, Aerobic deficiency ? #63136

Oh yes we are quite similar in AeT and AnT 😉 Happy to see that I am not the only one !

I have done lots of long hiking (4-5h) in my youth since the age of 6 as my parents were often in the mountains, and I’m used now to long mountain days, so maybe that could explain the high AeT. Still I am a bit surprised that AeT and AnT are so high, but it seems to work well with the lactate curve ? I would say that I “feel” like my AeT should be more around 150 bpm. For the AnT this is hard to say with the feeling. I know that I’ve done some ski tours staying for 45min at 180bpm and could follow the pace, but it’s hard to keep it more than 1 hour.

Also, regarding the ADS, what is important is the difference between the AeT and AnT (they have to be quite close to each other, meaning you will have a greater Z2), so if my AnT is around 180bpm, this would mean that I can still improve my aerobic base ?

I am also training at 145-150bpm to increase aerobic capacity, combining with strength workout. But I would say that my biggest problem is to increase my pace, so I guess I have to keep working my aerobic base for now.

If someone can help us/have an idea on this, would be great !