Hi m-ruta,
I had a similar experience: until fairly recently, I was walking more than five hours per week, all at <Z1 intensity. I counted this as active recovery as I didn’t think the intensity or duration were sufficient to count it as training.
Mariner_9
Forum Replies Created
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ParticipantMariner_9 on September 24, 2017 at 5:19 pm · in reply to: Logging Semi-Training Time (ie Walk to Work) #6190ParticipantMariner_9 on September 14, 2017 at 11:19 am · in reply to: Safe running: technique, progression, avoiding injuries #6071
Scott, as ever thank you for taking the time to read and respond – much appreciated.
I’ve stopped running. For now, aerobic exercise will have to be via road cycling. I know it’s sub-optimal, but it’s better than nothing and it doesn’t seem to bother my ankle.
Due to moving house, I haven’t done any ME for several weeks. I’m going to try that (with reduced duration and weight) and see how I get on with my ankle – obviously I will err on the side of caution. Thanks to the move, I’m now able to do proper water carries rather than lugging the weights up and down stairs in a high-rise.
ParticipantThe thread on ME de-training might have some relevant info, if you haven’t already seen/read it.
ParticipantBased on my interpretation of the book, I’d say you should be doing ME workouts in Z1 and occasionally Z2.
(“You need to go at the top of your conversational pace [which I take to be Z1]. … As your muscular endurance improves, say after six weeks, you can push the pace up to the point of breakaway breathing during occasional workouts [which I take to be Z2].”)
ParticipantMariner_9 on September 12, 2017 at 9:47 am · in reply to: Max Strength and Core Routine with wrist injury #6047Update: after having seen three physicians, one physio and two upper limb specialists, still no diagnosis. Neurological issues (carpal/cubital tunnel syndrome) were ruled out by the upper limb specialists. One physician suggested tenosynivitis; I have a referral to a physiatrist which should provide more info – but I have a long wait for the appointment, which is in early November.
With some imagination, I managed to keep going with the max and core strength. I mostly switched to machines for leg strength* (leg press, leg raise, leg extension, adductor, abductor) which is far from ideal but does at least mean no use of the upper body for the training. For core, I’ve had to adapt the routine: I rest on my elbows rather than my hands for 3-point/2-point, ditto for the hanging leg raises (now hanging chair raises!), I don’t do the crossover for jackknife with ball, I added plank with weights and do 2 sets of 5 exercises rather than 1 set of each of 10 exercises.
*unfortunately I don’t have access to Bulgarian Bags for doing wall squats with weights, and I have some inflammation in my (right) ankle, probably from too much running, which impedes pistol squats, at least for now.
ParticipantThanks, Scott, much appreciated. I didn’t realize how long it took the glycogen stores to rebuild.
ParticipantOK, more Muscular Endurance questions.
1) Should you eat during an ME session? There seems to be a conflict between the principles of ‘train on fat, race on carbs’ and replacing c. 50% of calories burned per hour when doing long bouts of exercise (my ME sessions are currently 3-4 hours and end up burning c. 1800-2400 calories. I consume c. 500-600 ml/hour of fluid and use electrolyte tablets but don’t eat)
2) Any tips for minimizing damages to your joints if you can’t empty the water at the top? : ) My workouts are on the stairs in a high-rise and because of the building layout and my access privileges, I can’t take the elevator down then take the stairs up – it has to be stairs up and down.
Finally, not a question but just an observation – I’m finding it’s very important to space these workouts during the week so as to ensure adequate recovery before the next one.
ParticipantPaulB – very interesting, thanks. Most of my base layers are made of fabrics that I know build up static.
ParticipantSteve,
Thanks for the suggestion and the note about regular crampons – I wasn’t aware of that issue. I’ll try to get a pair of Haute Route to try out with my boots (hard to find gear here in the flatlands).
re: Kaestle – I didn’t realize Chris Davenport was involved with the company. While doing a Muscular Endurance workout last night, I was listening to a podcast (Totally Deep) where he was interviewed.
ParticipantAnd for ski-mountaineering? Something like the G10?
ParticipantHi Neil,
re: “plus 2 very long sessions in the gym with max strength” – do you mean 2 very long Max Strength sessions?
ParticipantI second Jorg’s comments about errors in measurement. I have a Suunto HRM/watch and often see readings well over 90% when I know from my breathing that I’m in Zone 1 (and sometimes the reverse: I know I’m at the top of Zone 1 or 2 but HRM shows 55-65% of max HR). This happens when running or hiking with no headphones/MP3 player, no phone, etc; I’m not sure where the interference is coming from. Emailed Suunto but no response as yet.
In general, I try to use breathing to monitor intensity in these situations and adjust the record of the workout accordingly. See this series of articles: https://uphillathlete.com/breath-intensity-monitoring-part-one/
Participant@ Felipe Q – heavy weight/low reps is for the Max Strength routines. They should improve maximum recruitment without leading to hypertrophy. There is some neat info in Mark Twight’s book about number of reps and the effect on the muscles (recruitment vs. hypertrophy vs. endurance).
Lighter weight/high “reps” is for Muscular Endurance. IIRC the recommendation is for anywhere between 10-30% of body weight for water jug carries (so not really reps in the gym sense). Usual gradualism principle applies, i.e. start at the low end of that range and build up.
HTH.
Participant“For the same workout but with a significant weight, say more than 10% of BW add 20TSS/ 1000 feet.”
Scott, should the adjustments be done on a sliding scale based on the weight carried? I appreciate there is a risk of false precision here but it seems like carrying 20% of body weight rather than 10% would impose a significantly higher stress and so justify a much higher TSS.
ParticipantScott, thanks for your comments. Lots of food for thought in your response here and in the thread on beginner advice for zone 1/2 workouts.