[nalle4]

nalle4 on February 11, 2023 at 11:36 am · in reply to: non functional overreaching recovery #75599

If you suspect you are in a non-functional overreach state, pull all the brakes you have! Skip all training for at least two weeks, and don’t start training before you feel fresh and really eager to train again. And start easy, at no more than 50% of the previous load.

I wrecked my self in a similar manner last spring, and spent the last 8 month trying to get back when I was still in an overreach state. And lost 8 months of training, finally I pulled the brakes a few weeks ago and I regret so much not doing so the last spring,

The only cure for overreach is rest, don’t waste time fiddling with nutrition, supplements, adjusting training, testing different training or cross-over – just rest!

If it is a minor overreach you will be back overcompensated and stronger after two or three weeks, if you don’t feel rested after two-three weeks – then you have overtraining syndrome and you’re in trouble, but you have at least started with the only cure that works – rest!

All best

[nalle4]

nalle4 on January 10, 2023 at 3:01 am · in reply to: Pelton training #74465

Those with greater knowledge might correct me, but as far as I understand your aerobic capacity is defined by the local muscles used in the activity of interest and not by the heart. The heart rate (and HR drift) is simply an effect of the work performed by the local muscles. Consequently, the aerobic capacity – and therefore HR drift and HR zones differs between different sports/activities. For myself, my aerobic capacity (upper Z2 HR ) is 137 bpm in running, 132 bpm in uphill walking on treadmill and 122 bpm on a bike.

As far as I know, it is common to have an AeT 10-15 bpm lower on the bike compared to running, unless it is a person who do a lot of bike training. So it might be an good idea to stay a little bit lower on intensity (heart rate) on the peloton compared to the running.

[nalle4]

nalle4 on May 28, 2022 at 1:50 am · in reply to: What to do with strong, but maybe useless quads? #67700

Thanks Rich!

Your comment is very helpful, and after thinking about this a few days things are starting to make sense. Hopefully, I am not too deep into ADS, since I have been very reluctant to training in Z3 and higher for the last 4 years. Testing for ADS in running, either by nose breathing, or heart rate drift, have previously not revealed any signs of ADS. But longer runs have been giving me sore legs afterwards, and when testing HR drift on the bike trainer, or running, my heart rate remains fairly stable – but it leaves my legs unreasonably sore afterwards (I could do an easy run the day after, but I wouldn’t want to do anything in Z2 and upwards, or any strength training). I have experienced all this previously, but it is more pronounced when I am coming back after the injury now.

As I understand it, a successful AeT test should not result in DOMS (delayed muscle soreness) – so I am probably pushing it to hard even if my heart rate tells me otherwise. I don’t know if strength oriented legs are able to mask ADS, or if they are just not fatigue resistant – perhaps you or anyone else can give me any opinion on that?

Do you have any opinion on how to increase the fatigue resistance of the legs, I guess longer continued run and bike sessions is the way to go – but what power or HR zones should I aim for? Or should I have presence of DOMS as an indicator that I have been in too high zone?

[nalle4]

nalle4 on January 3, 2022 at 2:35 am · in reply to: Putting your fitness/endurance capacity on hold during stressful periods? #61467

Thank you for the reply and the link to the previous discussion. Sounds reasonable to do a strength session and 1-2 longer z1-2 sessions, preferably running to keep structures strong.

[nalle4]

nalle4 on December 27, 2021 at 1:53 am · in reply to: Energy Cost per weight in skimo #61164

It can also be formulated as:

Climb rate = Power(watt)*3600 / ((6*feet weight+0.8*body weight+1*backpack weight)*9.81)

[nalle4]

nalle4 on December 27, 2021 at 1:52 am · in reply to: Energy Cost per weight in skimo #61163

Some time ago, I come across a formulae for calculating the approximately power output when ascending with skis:

Power(watt) = (6*feet weight+0.8*body weight+1*backpack weight)*9.81*climb rate/3600

Feet weight=total weight of both skis, bindings and boots in kg
Body weight=dressed, but without boots, in kg
Backpack weight=in kg
Climb rate= meter incline per hour (vertical)

The formulae is, of course, not valid for breaking trail or going up in (very) low angle slopes, boots with totally miserable ROMs etc.

I have tested it a little bit with heart rate monitoring, and since I am familiar with sub-maximal aerobic testing through my work, i.e knowing what power output I have at different heart rates – it seems to be a pretty fair approximation (+/- 5%) for light to moderately light equipment and boots with decent ROM and decent technique/skills by the skier.

[nalle4]

nalle4 on December 11, 2021 at 1:37 pm · in reply to: Zone 1 or 2 immediately after Strength Training #60628

Thanks for the reply, do you recall if they mentioned wether the dampening effect was local or systemic (i.e only in local muscle groups affected by the training, or has it a dampening effect on the whole body).

I mainly do a short (20 minutes) upper body strength training session (dumbbells, chins, dips) after easier aerobic sessions to stay fit for some occasional ice climbing, since I dont want to waste a dedicated session. Perhaps I need to rethink about this.

[nalle4]

nalle4 on December 11, 2021 at 6:30 am · in reply to: Zone 1 or 2 immediately after Strength Training #60616

How about the opposite, how does some strength/weight lifting after an 1 hour Z1-2 endurance session affect the training effect?

I almost always do my strenghth training after endurance sessions, should I stop doing that? (My priority is endurance)

[nalle4]

nalle4 on October 29, 2019 at 8:29 am · in reply to: Athletic Heart Syndrome – a side effect of low-intensitive training? #30915

Thank you for your help and thank you for sharing the knowledge in your books, it has been a gamechanger for me to finally solve my issues with fatigue. I agree that my aerobic capacity has dramatically improved. I run half-maraton distances now in two hour pace while staying in zone 1, and I am almost more energyzed after the run, amazing!

Good idea to test AeT/LT/FTP, I will do that and continue to introduce zone 3 and 4 sessions. I’ll share the results.