[pezrosi]

pezrosi on January 6, 2022 at 4:20 pm · in reply to: Training without a heart rate monitor #61689

Scott,

do you think this could work for beginners with ADS, too?

best
p

[pezrosi]

pezrosi on June 1, 2021 at 7:15 am · in reply to: Aerobic Capacity Training vs. Muscular Endurance Training #54517

Scott,

I think about this topic very much in the last time.
I do my aerobic work mainly on steep terrain (25-30%), running/jogging slowly without weight with very small steps. My HR suggests aerobic effort, but I wonder how I can be certain I am not actually doing ME work?

I do not feel leg burn or notice HR/effort decoupling. Considering the slow pace and that I do not use weight, is it even probable that I do ME here?

[pezrosi]

pezrosi on May 27, 2021 at 9:56 am · in reply to: 3 months into Base Building – getting slower? #54384

Thanks thomas!

Indeed, I am trying to lose some weight. My targeted rate of loss is appr. A quarter kilo per week. Important to know is that I am already around 12-13 percent body fat, so I guess calory deficit impacts me more than a more chubby guy.
I already guessed it could have something to do with that and eated a large surplus the last week. No impact on my issue, however.

I would not say RPE at the same pace went up as long as I am within the aerobic regime.
What feels hard is faster running than AeT right now (but as Scott often said in the forum this may be due to my body switching off the FT fibers as they are used so few in this last time), but that does not concern me so much.

What I am concerned with is that HR goes down rather than up (as the book says) and that I do not get faster at AeT.

[pezrosi]

pezrosi on May 27, 2021 at 3:29 am · in reply to: 3 months into Base Building – getting slower? #54373

Just to add, my goal is steep skyrunning/mountainrunning with distances up to 20k with vertical of up to 2500m gain.

Which is why I try to also do my base training on relatively steep „terrain“ (a rubber band in my basement…)

Counting the days until I can finally do ME/Zone 3+ work, but as said I feel like going nowhere with base training right now

[pezrosi]

pezrosi on May 27, 2021 at 3:22 am · in reply to: 3 months into Base Building – getting slower? #54372

Hey Thomas, sure!

Was a sub-3 hour marathon runner until 5 years ago, however, looking back, I always lacked Base. My 5/10k-races should have allowed me to run marathon something 2:40ish, so I was always on the faster rather than the enduring side. Probably I am also physiologically more a fast twitcher.

Since then, I did irregular mountainrunning and occasional long weekend hikes/ski touring (10hours +). Weeks with 30.000 ft gain were followed with weeks of no training at all. When I did mountain running, I trained foolish like most people do basically only HIT training. I got to a point where I could run 1000m vertical in <1 hour but topped out there, no progress from more/more intensive training any more. So I figured my lack of Base is what holds me back, which I want to work on now!

As a „fast guy“ extremely depressing and boring for me, but I am willing to do it for progressing.

As said I do around 10hours/week, no more quick paces, 70% of total volume on a treadmill (live in a city with access to the alps only on weekends). 50% of my treadmill time I spend on 10%incline, other 50% on around 30% incline (but no walking, running in the sense of the word with tiny steps)

Greets

Peter

[pezrosi]

pezrosi on May 23, 2021 at 4:54 pm · in reply to: How to know if my ADS is gone? #54255

Hey Rachel,

WHat do you mean by “…my running didn’t really improve”?

I am asking because I am now a few months into base building and nothing really seems to happen. Quite the opposite, it gets much harder for me to reach higher heart rates

[pezrosi]

pezrosi on May 16, 2021 at 1:18 am · in reply to: High Intensity following ADS training #54045

Hey Scott, I am very interested in this topic, too.

Have been working heavily on my AeT recently, too.
However, I notice that it is now very hard for me to hit higher heart rates as my legs are most obviously the limiter.
T.b.h., right now I do not think I could reach AnT heart rates by any means.
side info: I am training for steep verticals so I do mainly all my base work on steep inclines (>25%), which might further contribute to the fact that my muscles are the limiters quite early now. So 2 questions:

-It is hard for me to see aerobic improvements measured in heart rate. But, measured in pace, they definitely are there. My pace at an “easy effort” keeps increasing significantly, but my heart rate at such effort does not. Is this common?

-You mentioned “strides” to pick up FT fiber activation. This sounds pretty much like hill sprints to me? As my ADS is still not cured and I do not have any specific race event I train for right now, I do not do any (muscular) strength or even conventional Z3 at the moment. You think it would harm my aerobic development if I add specific strength training (a few 10s hill sprints, as described in the book) now? If not, how often per week (1 or 2 times)?

Thank you very much

Peter

[pezrosi]

pezrosi on April 2, 2021 at 5:07 pm · in reply to: Z1/Z2 training on steep terrain – already ME? #52710

Thanks! May I ask why? Why not perform also the basic aerobic work on steep inclines?

[pezrosi]

pezrosi on March 18, 2021 at 1:26 pm · in reply to: Is it heart rate or average heart rate? #52177

I am glad I found this thread, as it addresses a topic I am very concerned with.

Scott, to be honest, I do not fully believe that it is 100% correct to say that you shall never get out of your desired HR zone, regardless of the duration of the workout.

To me, it seems that the mechanisms of how a muscle is worked (which metabolic systems are used, how high is the intensity as a % of max. output, …) depend purely on the force acting on it. This, on the other hand, is represented by pace (or, for cyclists, by Watt output), much rather than by HR.
So, when I am on a treadmill (so pace is always constant), and my heart rate is within a certain HR zone at the beginning (first 30 minutes or so), then I think you can be quite sure that you are working the tissue the way you actually want it, even though the heart rate might drift later on. I think this is supported by the fact that ANY advanced road runner that I know is pacing purely by speed, and not by HR.
Following your advice, I would stop the workout when my heart rate drifted above a certain value (AeT, for example). And I think there is just no reason for that.

I think the reason why HR is so popular especially on UA is that, on natural terrain, the track is so diverse that you just can not “pace” by a simple measure. Pure speed obviously can’t do the job, as it neglects vertical, and vice-versa. To that, terrain surface (rock/sand, how high are the steps, …) adds even more complexity. So the most reliable thing for controlling intensity, for working out outdoors, is surely HR, but one should always keep in mind its weaknesses.

Myself, I train 90% of my volume on an incline trainer, where pace is 100% reproduceable and constant. In this case, I just do not see any reason to stop my workout if I drift out of my zone after 90 minutes or so.

I am really interested what you all think about all of this.

Br

Peter

[pezrosi]

pezrosi on December 2, 2020 at 6:18 pm · in reply to: Fasted training – Increased heart rate #47742

Thanks a lot!

Glycogen deprivation does not seem to be the issue in my case as i am on a rather high-carb diet!

[pezrosi]

pezrosi on December 2, 2020 at 5:33 pm · in reply to: Strength exercises during building aerobic base #47739

Hey Scott,

In addition to that: You only mentioned gym workout strength exercising as a possibility during base rebuilding. What about specific strength training like hill sprints (as described in the book, NOT muscular endurance workouts), would that be okay (once a week) while getting rid of ADS?

Thanks

Peter

[pezrosi]

pezrosi on December 2, 2020 at 3:47 pm · in reply to: Is it okay to do all AeT workouts fasted? #47736

Hi Scott,

have a question on that eating immediately after exercise thing you mentioned.
Does that intake have to be proportional to workout duration/total calory burn? In the book you mention to take in 100-200 calories (if i remember correctly) but do not distinguish more specifically between different workouts (durations). Any rule of thumb for this?

Thanks,

Peter