Its good youre thinking along these lines. Everyone weathers and recovers from the ME workouts a bit differently, some people are quite recovered in a couple of days and others even 1 X per week it to much. Let your recovery guide you in adjusting your training. The hike on hilly terrain can certainly have a bit of an ME affect especially with the eccentric loading on the down as you mention. I would try and make sure the 2 workouts are pretty polarized, do the ME heavy, steep and hard. If you need to cut the weight on the hike on hilly terrain down a bit and/or do it on slightly less steep hills to steer clear of over training and recover from the ME that’s absolutely the thing to do. Listen to your body and make sure your feeling pretty fresh heading into the ME each week.
MarkPostle
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All other things being equal .18% drift would indicate you were below AeT on this effort. Nose breathing is a good place to start but is imperfect for many folks. Amount of drift, perceived effort and ability to recover from the effort are measures. I would retest, at a starting HR 5 bpm higher and see what the drift looks like. Make sure you’re well warmed up and the course is dead flat. Any undulation seems to screw the data up. Using a treadmill at constant velocity if available eliminates many external variables.
Moderatorgrs,
Looking at the graph I would put you around 165. I would say that in general the AeT test for a fairly well trained athlete shouldnt feel that “tough” at all but that’s a subjective thing. As you mention here correctly those with more developed aerobic systems and a relatively small Z3 are working “harder” at the top of Z2 than someone whose aerobic system is more deficient. This can certainly affect how hard it feels. If you spent the vast majority of your winter training at a 140-150 HR then for sure any effort which includes a 30 min time period avg HR 180 is going to feel hard! Assuming an AeT of 165 and AnT of 188 (12% diff) those numbers are high for sure but believable.
The main question here is are your AeT and AnT numbers accurate? I would consider redoing the tests for both at some point. First retest the AeT. When fairly rested try again on the TM and purposefully start with a post warmup HR of say 158-160. This should be quite aerobic and if that drifts only 3-4% or less then I think youre in the ball park. Then at some other point make a max effort (45-60 min) Z3 test and see what your average HR is.ModeratorA few things to consider here. Indeed the box steps can be an “alternative” to more traditional outdoor training modes and we’ve certainly had motivated athletes use box steps to rack up the vertical when other training options didnt exist. Chapeau! That being said I have found as you mention that even an unweighted session of box steps on a 3/4 shin height box can quickly bleed into ME territory and blurs the lines between a strength workout and an aerobic(endurance) workout. I advise folks who are newly introducing this to fuel as they would a strength session at first. If as you do subsequent sessions, your body adapts to the workout AND if you HR is in Zone 2 territory then experiment with fasted variation. Good job on adapting during cororna limitations!
ModeratorI agree with Semple here that the ME is a good place to put a weighted pack + weighted sled workout. If you have the terrain and snow to do it on I also think its useful to throw in 1 or 2 longer Zone 1/2 workouts on the weekend with a moderate weight sled just to get used to the duration and as a little gear shakedown to make sure that everything is working well. Regardless getting a little time in pulling the sled in training is smart as it is a unique direction of resistance and can make you quite sore if youre not accustomed to it.
ModeratorMarkPostle on October 16, 2019 at 3:42 pm · in reply to: Achilles Tendonitis – Running substitute #30396Derek,
Good question. No hard and fast rules here but For folks that are recovering from injury I tend to use the original time prescribed for treadmill or stairs. For elliptical I’ll use a multiplier of 1.25 and for cycling 1.5. So a 60 minute run would be a 90 minute ride. Folks that do a lot of cycling and are riding on the road can extend even more out to double the footbourne time but 1.5 is a good place to start. Pete may have slightly different ratios based on his experience.Mark
ModeratorMarkPostle on October 13, 2019 at 3:46 pm · in reply to: Achilles Tendonitis – Running substitute #30198Derek,
Certainly you can substitute other modalities of aerobic training that may be easier on your achilles especially in the early weeks of the training plan. As your goal date gets closer the more sport specific the activity the better. Rowing and cycling are the least ideal as they arent truly weight bearing BUT they might also aggravate your injury the least. I would do some gentle experimentation to see what works. I’ve also had some luck with folks using the stair stepper machine instead of hiking hills or incline treadmill when coming back from achilles issues.
Mark