Yeah, it’s all downhil for me from ovulation onwards too. I have about ten good days each month, and they feel awesome!
I’m glad that helped.
Jane
Posted In: Consistency: The Dignity of Showing Up
Yeah, it’s all downhil for me from ovulation onwards too. I have about ten good days each month, and they feel awesome!
I’m glad that helped.
Jane
Hi Miriam,
I am deep in perimenopause and the effects of the hormonal swings are getting more and more severe. Often I’ll have to dial back my training for 2 or 3 weeks or even a month or more. What I can say is 1) Give your body the downtime it needs when the hormones are in full flood, and 2) as long as you stay as consistent as you’re able, you will continue to progress — as you’ve already experienced.
The other thing I would say is that in my opinion, strength training is the most important thing to do your best to remain consistent with. If (when) I have to choose between skipping an aerobic workout or skipping strength, I always choose to do the strength training, even if I can only do half of the programme, because it provides the greatest long-term gains and the loss from missing a strength workout is also greater than that from missing an aerobic workout.
Having to dial back training like this is (immensely) frustrating, and it definitely takes a lot of patience, but our bodies have their own battles to fight and we have to respect that.
I hope this helps.
Jane
Well, that’ll do it! Glad you’re recovered now. Remember to ease back into training.
Hi deester,
Q1. For Z2 workouts you want to do whatever’s necessary to keep your HR in Z2. In the outdoors, that usually means reducing your pace bc you can’t change the terrain. Indoors you have the choice to reduce either pace or incline or a combo of the two.
Q2. I’ll ask one of the coaches about this.
Jane
I’m glad! Let us know if you have any other questions.
Quaternick,
Thanks for bringing this to our attention. I’ve passed it on to the rest of the team.
Jane
That difference works out at 4%, so I think you could take 139 as your AeT for now. It’s better to err on the lower side, in any case, to avoid pushing too hard in Z2 workouts. Taking your AnT as 162, that’s a 17% differential, so you want to prioritise training in Z2.
You could train with 139 as your AeT for a month or two and see how it feels. Over time, you’ll start to get a sense of when you’re nearing the top of Z2 even without the HR data. It’d be good to retest in 2 or 3 months.
Jane
Did you start the recording at the beginning of the warmup or after the warmup?
It’s hard for me to tell from this graph. Can you get a graph that shows time on the x (horizontal) axis and HR on the y (vertical) axis?
Hi Banashri,
You can absolutely do Chamonix Mountain Fit without hopping or jumping. I have a knee injury that flares up quite often, and on those days I modify to avoid the hopping and jumping. These are some of the ways I modify:
warmup — hopping — I jog around the house or in place
circuit – split jumps — I do these stationary (same movement, just not jumping) and do half the time with one leg forward (regular lunge), then switch legs.
circuit – hopping — I do a set of squats or romanian deadlifts or other lower body exercise that doesn’t aggravate the knee.
Does that help?
Jane
Ste17,
As theirryw203 noted, the HR zones for one modality don’t necessarily transfer to a different modality. To get an appropriate result for running, I would recommend either redoing the lab test on a treadmill, or doing the DIY AeT test: https://uphillathlete.com/aerobic-training/aerobic-anaerobic-threshold-self-assessment/
Jane
db — That is not common. I’d recommend getting a medical check.
Jane
Downhill’s definitely not going to give you an accurate result 😉
If it were me, I would bump to 145 for the re-test. Then if you get close enough, you can estimate the AeT: e.g. 2% drift at 145 — you could take 147 as your AeT. This isn’t an exact science and our physiology changes from day to day; the main purpose of the AeT is to make sure we’re not training too hard when we don’t want that intensity.
flav09, you’re right that the results from the wrist monitor are not going to be accurate. The other possible factor is the nature of the terrain. The HR drift test must be done on essentially level ground or very gently rolling terrain — as with any test, controlled conditions are necessary to get an accurate result.
One tip: it’s best to wait 2-3 days between tests because it’s fatiguing enough that you’re unlikely to get accurate results if you repeat it sooner than that. You want to be fairly fresh when you do it.
Jane
Tom, you might want to add something like – Seattle clinic? – to your subject line to catch the eye of people who might be able to give you this info.
Jane
Feel free to repost if you’re not able to edit and I’ll delete this one.
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