Yes, ignore the warm-up time.
Jan
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ParticipantParticipant
I copied this from multiple pages of this site, I hope it is clear anyway:
Set treadmill to 10% and begin hiking slowly. If training for flatter runs, set treadmill to 3% and run. Gradually build speed over the first 10–15 minutes until your heart rate stabilizes at what you FEEL is an easy aerobic effort. If you have a good idea of what your AeT is, then target that heart rate for the beginning of the test. NOW YOU ARE READY TO BEGIN THE TEST.
NOTE: If hiking, you may need to use a steeper grade (10%+) in order to get your heart rate up sufficiently.
VERY IMPORTANT: Once that speed and grade are dialed in, do not adjust them again during the test. Run or hike continuously for 60 minutes at this speed. Record your heart rate and upload it to TrainingPeaks.* Stay on the treadmill for at least 30?-60? (the longer, the more reliable the test);
* Record the workout, pressing the lap button halfway through;
* When you’re done, divide the average heart rate of the second half by the average heart rate of the first;
* Lastly, subtract one and multiply by 100 to get the percentage HR drift.
For example, if (2nd_half_HR) / (1st_half_HR) = 1.091, then the drift was 9.1%.AeT is where the drift is at about 5 %.
ParticipantHi Sam,
thanks for the great answer!
So, to sum it up:
I should do Gym ME first and progress with weight, then do uphills.
As my race terrain will only have shorter climbs, doing the uphill ME on smaller hills should be fine, even though I can’t manage a constant uphill of 8-10 minutes (the duration recommended in the book).
Even when I would be preparing for a race with longer uphills but only have small hills to train on, I should probably use these, as they are still more specific than Gym ME.
Progression for the uphill ME should rather be by increasing the duration than by increasing the weight, as this is also more specific.
Have I got that right?
Best regards
Jan
ParticipantThis is completely anecdotal, but I feel like my fatigue and pain in the hamstrings resulted from tight glutes. Because the positions for stretching them felt awkward for my knees, I always skipped these, after two sessions of stretching and foam rolling the glutes I had less pain and fatigue in my hamstrings (and my hips). My explanation would be that the two muscle (groups) share some of the same functions/work together, so the hamstrings probably had to compensate for the glutes.
ParticipantJan on September 26, 2019 at 11:44 pm · in reply to: fitting a week of kayaking into training #29120@Scott: Thanks again!
@Allan: I am rather new to kayaking. I thing my kayak is too narrow in the front to allow a lot of leg work. And as this will be a rather relaxed tour (not much accelerating) and I won’t have currents, I hope recovery for the legs will be sufficient.
I did a 3-day-trip (around 10 hours per day) last year with it and really felt my upper body after it, especially the upper back, but not the legs.ParticipantHi Scott,
thanks for the quick answer!
So to generalise this: You can recover from taxing aerobic “leg endurance” sessions while doing taxing aerobic “upper body endurance” sessions. Right?
ParticipantI am measuring it to see if it got lower during the last 6 month and will get lower in the future. And because of page 125 of TftUA where it says that a elevated resting heart rate gives some insight to the fatigue level (though you should take it with a grain of salt).
Plus my Suunto-watch wants to know it. And I can only put one number in there, not two 😉ParticipantI would say that uphill treadmill and stairmill are still pretty/very sport-specific, so should be fine according to the UA-philosophy.
Also, if you think you would get an injury by doing 16 hours of running, you obviously shouldn’t do it. If you still want (and are able) to do that much volume, cross-training is totally fine, especially if you do it in zone 1. It will still have a positive effect, though not as big as weight-bearing exercise (have you tried roller skiing?).That’s how I got the take on cross-training.
Participant@Rebecca Dent: You seem to like greens and berries a lot! Could you tell us about the advantages they have over, say, an apple, a banana or a carrot?
ParticipantCan’t you get unprocessed whole-grain oatflakes without added sugar? These are very common and cheap here in Europe …
I eat a bowl of oatflakes, sunflower seeds, a sliced banana and around 15 g of whey protein filled up with tap water or milk, cold like a muesli. Cheap, fast, good carbs/fats/proteins/fibers and I still love the taste even though I eat it every morning since about 3 years.
Participant@Scott: How constant does the pace have to be to get a valid test result if you do the test on a flat outdoor course?
I just did the test and had a pace between 5’15 min/km and 6’10 min/km during that hour, average and actually most of the real pace was 5’37 min/km. Would you say that’s good enough?Thanks, Jan
ParticipantJan on July 27, 2019 at 11:34 am · in reply to: AeT heart rate, intuition, and nose breathing? #25559Maybe this thread with a very similar question (but a bit different answer) is interesting for you:
Zone 2 training – better to go by heart rate or by respiration ease?Participant@Scott: But what about doing the long zone 1 workouts (for example hikes on hilly terrain) with a not too heavy pack, as suggested in TftNA on page 249?
Good idea, useless or even counterproductive?Participant@Scott: What about local muscular endurance, i. e. weighted hill climbs? Would you add those, and if so, with what frequency?
Participant@Scott: But what about page 56 of TftnA? “These sessions [in Recovery Zone, less than 55 % of max HR] are not meant to give you a training effect, so don’t think of them as training.”