So Week’s 1-3 are (say) 5 hours
Weeks 4-5 are 5h 30m
Weeks 6-7 are 5h 46m
Week 8 is 2h 53m
LindsayTroy
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ParticipantParticipant
Well, in that case the problem seems very clear! Hopefully polar fixes it for you!
ParticipantLindsayTroy on July 30, 2021 at 12:22 pm · in reply to: HRV for Determining Aerobic Threshold #56068Brittany- Have you looked into connection VS sports bra? I find sports bras with wider bands move my HR monitor more than “light support” with a thin chest band.
ParticipantLindsayTroy on July 28, 2021 at 12:30 pm · in reply to: Training during bad forest fire season #56014Here are some quotes from that NYTimes article:
Before deciding whether to exercise outside, we should know what inhaled smoke may do to our insides. The details are not reassuring.
Inhaling large volumes of wildfire smoke can inflame lungs, says Jennifer Stowell, a postdoctoral associate at Boston University’s School of Public Health, who has studied the health effects of wildfires. Some research suggests that wildfire smoke “may be more toxic” to the lungs than standard urban air pollution, she says, since it contains a distinct mix of particulates that activate inflammatory cells “deep in the lungs” while hindering other cells that can dampen the inflammatory response later.
Those same particles also can migrate from the lungs and “disrupt and upset the natural tone of blood vessels,” says James Hull, a sports pulmonologist at the Institute of Sport, Exercise and Health in London. In past studies, people who exercised while breathing in diesel exhaust, a pollutant somewhat similar to wildfire smoke, developed fleeting changes in how efficiently their blood vessels dilated and contracted as blood flowed through them. These changes could, over time, contribute to blood pressure problems and other cardiovascular issues.
Orange signifies “unhealthy for sensitive groups” on the color-coded Air Quality Index devised by the Environmental Protection Agency and is probably the highest alert at which it is advisable for most people to exercise outside, says Matthew Strickland, an associate professor of health sciences at the University of Nevada, Reno, who has studied links between wildfire smoke and emergency room visits.
“My opinion is that it is reasonable to exercise on ‘unhealthy for sensitive groups’ days,” he says, if you are not among those sensitive groups — such as people with asthma, the elderly and children — and “if you do not experience acute symptoms,” he says. “But I would avoid exercising outside on days classified as ‘very unhealthy’” — purple — or “hazardous” — maroon.
Most of us might assume low-intensity activities would be preferable in smoke, since we wouldn’t be breathing as hard. But, “surprisingly, there is not yet any evidence that, for a given duration, higher-intensity exercise is more harmful than lower-intensity exercise,” says Dr. Michael Koehle, the director of the Environmental Physiology Laboratory at the University of British Columbia.
Masks may help a little, says Dr. Crooks, of the Colorado School of Public Health. “An N95 respirator mask, worn properly, can filter out some of the particles,” he says. But it “will do little to protect against harmful gases in the smoke, such as carbon monoxide.” Plus, N95 masks are still in short supply because of the ongoing pandemic and, to be effective, must fit snugly against the face, which can feel intolerable during exercise. The looser facial coverings many of us wear now to lower our risk of spreading the coronavirus to others will provide negligible protection against wildfire pollutants — though they remain “a moral imperative” during the pandemic, he says.
“A ballpark estimate” is that particulate levels indoors “may be roughly half of outdoors,” depending on “how leaky a building is,” says Robert Laumbach, an associate professor at the Rutgers School of Public Health who researches wildfire smoke and health.
On days with poor air quality, exercising inside, with windows tightly closed, an air-conditioner on “recirculation mode” and, if you own one, an air purifier with HEPA filter humming, “can help to substantially reduce exposure to particulate-matter air pollution,” he says.
ParticipantAshRick- When you’re up at altitude, your resting HR is higher and your max HR is lower. When I asked back in 2019, they didn’t have a rule to adjust and suggested if I was doing a lot of training at altitude, to do a AeT test up where I train. I think for your event, go by feel and if I remember correctly, it takes 1 day of acclimatization for every 1000 feet you ascend.
ParticipantLindsayTroy on July 26, 2021 at 10:30 am · in reply to: HRV for Determining Aerobic Threshold #55970So I am a PhD scientist (mathematical epidemiology) so I am used to reading papers, but I am not an exercise physiologist. Here are my thoughts:
The average VT1 GAS was 39.8 ml/kg/min (±8.9) compared to 40.1 ml/kg/min (±8.6) obtained by HRVT. The average HR at VT1 GAS was 152 bpm (±21) compared to 154 bpm (±20) obtained by HRVT. … Intraclass correlation between VT1 GAS and HRVT was 0.99 for VO2 and 0.96 for HR. The comparison of VT1 GAS and HRVT showed no differences (VO2: p = 0.347, d = 0.030; HR: p = 0.191, d = 0.091).
This is an incredibly strong correlation and unlikely to occur due to chance.
LIMITATIONS:
Seventeen male volunteers aged 19–52, without previous medical history, current medications or physical issues were tested.
The authors state pretty clearly my issue with this, and TBH, I’m surprised they were given IRB approval to do a study on only men, in medicine, this study would not get approved…
Although this study was done with a wide range of subject age and fitness characteristics, no female participants were tested. If the DFA a1 index behavior is to be considered as a zone 1 delimiter for the general population, further investigation using female subjects is mandatory.
Also, 17 participants is a very small sample size.
Participants did not consume caffeine, alcohol or any stimulant for the 24 h before testing.
I dont know enough about exercise physiology to know if this would be a problem, but I would assume that caffeine would impact the heart…
Another area of concern is the transfer of the DFA a1 0.75 breakpoint obtained during incremental testing to that of one found during constant load exercise, including moderate length intervals (5 min). No data is available comparing DFA a1 behavior during an incremental ramp to constant load exercise (Gronwald and Hoos, 2020), making automatic transfer of zone boundaries unclear.
Most people don’t only do constant load exercise, so I am concerned about this.
They list this as a limitation:
Another interesting subject to explore is the impact of athlete overtraining on DFA a1 behavior and VT1 prediction accuracy during exercise. Baumert et al. (2006) did show changes in DFA related scaling behavior after intense training, which may provide both a potential source of HRVT bias and an opportunity to screen for overtraining states.
But I wonder if thats not a limitation at all but a benefit.
Another area for investigation is whether DFA a1 cut off values are equivalent between chest belt and research grade ECG recordings. Although in this study, the RR intervals were recorded with a research grade ECG device, it may be possible to reproduce similar results with chest belt ECG recordings.
and
the question of DFA a1 value precision obtained by diverse monitoring devices possessing different sample rates and prepossessing strategies. Device sample rates have been shown to variably alter DFA a1 values at rest (Voss et al., 1996; Tapanainen et al., 1999; Singh et al., 2015) but may have more significant effects during exercise.
This seems to be a concern noted in the medium post:
The main challenge of this method seems to be getting high-quality data. Even the best chest straps out there (Polar H7 or H10), generate quite a few artifacts when running, often causing the following computations to be impacted.
and what concerns me is:
Currently, the only app that can compute DFA alpha 1 in real-time is the Heart Rate Variability Logger for iPhone and Android. … For these reasons, the HRV Logger allows you to employ an aggressive artifact removal strategy (“workout” mode under Settings).
My summary is: I think this is an interesting technology that if you have $10 that you don’t know what to do with, this seems like a cool way to spend it and do some N=1 experiments on. If multiple TFUA athletes use this app, I’d love to see a thread where people keep track of their drift test + lab test + HRV app test so we could start to gather some data.
ParticipantIs this what you’re looking for? https://www.yousuli.co/post/merging-and-editing-files-on-trainingpeaks
ParticipantLindsayTroy on July 25, 2021 at 12:23 pm · in reply to: Training during bad forest fire season #55952Jo- Depending on your budget, you could purchase a purple air sensor for your house to know your local AQI. https://www2.purpleair.com/collections/air-quality-sensors
Also, have you seen this: https://www.nytimes.com/2020/09/23/well/move/is-it-safe-to-exercise-if-the-air-is-hazy-with-wildfire-smoke.html
ParticipantThe name of the game is don’t do anything that makes the injury worse/recovery time longer.
Beyond that, the closer you can get to what you will be doing the more transferrable the gains will be.
ParticipantHikerobby- You shouldn’t worry about what your HR is “supposed” to be, those are based in population averages. For example, my AeT is 165, my AnT is 190 and my max is 208 (I’m not 12 years old, I swear!); for my age, my AnT is higher than my max HR is “supposed” to be by ~3BPM.
If you can’t keep in zone 2 while running, then don’t run until you’re heat adapted. Dada brings up a good point of researching how to become heat adapted.
ParticipantGreat work! And you still have quite a bit longer on the plan to progress!
ParticipantDanny- I have a pair, they’re really narrow and I don’t love them, little rocks always get stuck in the treads, other than that I don’t really know how to describe what I don’t love about them. I a ride or die for Hoka Speedgoats if you don’t have scrambling to do.
ParticipantI really like Scott Jurick’s book “eat and run” its mostly a novel about him, but there are a number of very good recipes in it!
ParticipantI think the best advise it to keep your HR in your target zone even if it means slowing way down. You’ll either adapt or fall will come and you can speed back up! You could also re-test your HR, I know when I saw Steve/Scott talk they suggested having a low and higher elevation AeT/AnT since your HR is compressed at altitude. So I don’t think it would be unreasonable to have a heat AeT/AnT
ParticipantThanks all! These are helpful! I have TX3 and TX2s for more proper approaches/climbing but they start to make my feet hurt after 5-6 miles. I’ll have try to get my hands on some of these to see how they fit!