Another possibility is that my AeT had eroded from a season of racing and hard intervals sessions and then I gradually built it back up during the base phase with fairly easy running. I had nearly 3 months of base under my belt (early Nov) by the time I did my 143bpm test (late Jan). I think the lesson for me here is that your AeT is far from fixed and you have to test a lot to know where you are at any given time.
kr94@yahoo.com
Forum Replies Created
Viewing 14 replies - 1 through 14 (of 14 total)
-
ParticipantParticipant
Last year, my drift test put me at an AeT of 142 with a drift rate of around 4%. After my running season ended, I switched immediately to base building starting at a self-imposed heart rate cap of 130 and then raising that cap by 1 bpm per week. And I also decided to do drift tests each week right at my cap just as an experiment. Here’s what was interesting:
1. I was clearly under 3.5% drift at 130 up to about 133 bpm.
2. But at 134, my drift started to exceed 5% which confused me. Nevertheless, I pushed on and…
3. At about 138, my drift dropped back below 5%.
4. At 139 to about 143, my drift continue to drop. In fact, at 143, it’s at only 2.1%!I know the 2.1% is not an anomaly because I was below 3% from about 140 to 142 as well. So that’s four drift tests all in the 2-3% range using a Polar chest strap. Plus, I was able to run pretty comfortably at 143 for the entire 1.25 hours needed to complete the test. Probably could have gone another 30 minutes to an hour.
I don’t know how to explain this seeming inverted U shaped curve in my drift rate as a function of my HR. I’ve seen lactate measurement tests on this site that also seems to show an increase in lactate and then a decrease as HR goes higher over certain ranges. So my drift test seems consistent with this. If anyone has any insights about what’s going on, I’d appreciate it!
ParticipantThank you Dada. Very informative article!
ParticipantThis is an interesting discussion about recovery particularly with regard to how fueling can impact it.
Dada, do you think fasted training can be replicated by taking in mostly fat calories (e.g. nut butters, low carb granola, low carb bread) prior to the session so that one still gets the low carb effect but doesn’t have the downsides of no calories for recovery?Participantkr94@yahoo.com on September 28, 2022 at 9:44 am · in reply to: Sudden jumps in pace at certain HR levels #71095Thanks Dada. I don’t think it’s the training effect because I tend to train below 92% of max heart rate about 95% of the time. So it was surprising to see the jump occur where I rarely train.
But I think you might be onto something about fatigue. I will have to try to replicate what I experienced after taking a few days off and see if it still happens.
Participantkr94@yahoo.com on September 12, 2022 at 8:53 am · in reply to: Effort variation within Zone 2 #70710Dada, thanks for laying that out! It sounds like a really useful way to approach this. Yeah, I’m going to give that test a try and I’ll report back.
Participantkr94@yahoo.com on September 5, 2022 at 1:04 pm · in reply to: Lab test results aet and ant or lt1 and lt2 #70584That’s the theory. I would read the series of articles on aerobic training posted on this website for all the nuance.
Participantkr94@yahoo.com on September 5, 2022 at 12:59 pm · in reply to: Effort variation within Zone 2 #70583Dada thanks for your insights. Is the relationship between Fat Max and Aet fairly random or is there a rule of thumb (example: typically 5% below Aet)? Just wondering if there is a rule of thumb to use in the absence of a full lab test.
ParticipantYeah varying terrain is a problem which is why Attia recommends doing it on an indoor bike. I’m just wondering if we really need to be that strict about it.
Participantkr94@yahoo.com on September 1, 2022 at 5:52 pm · in reply to: Lab test results aet and ant or lt1 and lt2 #70511Scott Johnston has talked about doing aerobic training (and holding off on the anaerobic intervals) until your aet is within 10% of your lt2. Looks like you are closer to 20% so perhaps it’s a good idea to focus on aerobic training until your aet rises relative to lt2.
I wouldn’t do the 80/20 split yet.
ParticipantI’d be interested in this as well. I have done fasted training and as long as it’s aerobic, it’s not very difficult. What I worry about is whether it can contribute to more injuries when running and how it affects resting metabolism. I also wonder if you can get the same benefits by eating but eating very low carb before the workout.
Participantkr94@yahoo.com on April 14, 2022 at 8:30 am · in reply to: Aerobic threshold – drift test vs DFA alpha 1 #65561Al B thanks for that info! Very helpful. It’s interesting that altini no longer recommends it. I was a little suspicious in looking at some graphs how much variability there could be.
Participantkr94@yahoo.com on April 10, 2022 at 12:14 pm · in reply to: Aerobic threshold – drift test vs DFA alpha 1 #65394I downloaded the CSV file and ran a regression of alpha 1 on heart rate while controlling for elapse seconds to control for drift/fatigue etc. I also noticed from Bruce Rogers’s talk that on one of his graphs, he shows aerobic threshold as a range, not a single point. So using my regression parameters, my HR range for alpha 1 between 0.8 and 0.7 is from 119 to 137. A HR between 127 and 128 would put me right at 0.75.
I do wonder how he arrived at the point estimate of 0.75. It seems that even if we increase the AeT interval by a little bit, you can get quite a large variation in HR that bounds the ends of the interval.
Participantkr94@yahoo.com on April 10, 2022 at 11:21 am · in reply to: Aerobic threshold – drift test vs DFA alpha 1 #65392Hi Dada. Thanks for replying. I don’t know if I understand your question. FatMaxxer calculates alpha 1 in near real time. So I can see when it crosses .75 and what my real time heart rate is. I tried it both in terms of 2 minute ramps and longer steady state 5 minute intervals.
Viewing 14 replies - 1 through 14 (of 14 total)