I personally cured my ADS by just working at or under my original threshold for a long time. I got faster at that heart rate. Because I worked out at the lower HR my running didn’t really improve (but my hiking did). I agree with Lindsay that it’s easy to test frequently if you want.
Rachel
Forum Replies Created
-
ParticipantParticipant
I live in northern NM (Los Alamos) and I think it has a lot of the awesomeness of Colorado without any of the crowds. Our local ski area is 15 minute drive away and we have an amazing trail system. Plus we’re at over 7000 feet so good for altitude acclimatization (downside is it’s not easy to train low around here.) It’s not a dream destination but it’s great for day to day living & training!
ParticipantHave you seen this thread? https://uphillathlete.com/forums/topic/climbing-and-trainingpeaks/
ParticipantI agree with Steve. The HR variations are rather large for a drift test. Can you find a local track to test on? Or a treadmill (covid-permitting). Or a flatter loop somewhere. If not, try setting a small HR zone on your watch with maybe a 5 bpm range. It looks like you can run at these heart rates right? You want to avoid run/walk if possible as it can throw things off for a drift test.
ParticipantHere’s a link to your workout https://home.trainingpeaks.com/athlete/workout/U2FKGTP2WOCGZTI4FEYTRMETSU
AnT tests are hard. I have my best results if I’m going for some sort of personal best or trying to beat a Strava time. But the good news is you have a lot of low hanging fruit to harvest by working right under your aerobic threshold and having a slightly higher AnT won’t change that. (It will affect your TSS scores though. If you find they seem really off that is a hint your AnT may well be different).
Scott Johnston likes to ask this question about whether an effort is aerobic & easy enough — can you do it every day, day after day? It sounds a lot like you are trying to do this with your low HR training so keep up the good work!
Also with running at a low HR. Walk/run intervals are a really good way to keep your HR in the right zone when you are stuck in that too fast to walk, too slow to jog zone. You can start with say 30 seconds of running, 2 minutes of walking and then increase the jog/walk ratio over time so that you are running more and more.
ParticipantIt sounds like you have it mostly figured out except for how much volume to keep to not lose too much fitness. I usually like to give myself maybe 4-6 weeks off to just do whatever I want and I don’t worry about things like my heart rate. The idea is I’m not doing any training plan whatsoever, in TftNA they call it the Recovery period. Then I start back with a transition period (or you could start your new training plan at that time).
I was going to mention the Outside article as well. If you are a runner keeping up with some running is a good idea so you don’t lose all those adaptations you have in your tendons, etc. When I’m in my Recovery period I really try to only exercise because I want to. My goal with it besides recovery, of course, is to feel ready and excited to start training again. In the book they say “have fun.”
ParticipantI also doubt if they would have the same AeT. In theory Chad could be an ADS-afflicted carb-burner with a low AeT since he can fuel every 30 minutes for every training session. One question would be how much volume are they doing? If they are working out at 12+ hours a week they will probably both improve their fat oxidation a lot. But if they are only training say 6 hours a week, Chad might not be nudging his AeT up a lot.
And also can I say I’m super impressed with Fred — he is doing the exact same workouts as Chad, same pace, but totally fasted. 😉
ParticipantRachel on March 16, 2021 at 4:17 pm · in reply to: Metabolic efficiency test results: Improving poor fat utilisation #52095For that in between zone, a walk/run protocol works well, or hiking uphill. I do a lot of the walk/run and if you set up your HR alarms you don’t have to stare at your watch all the time. I usually get into a routine where I know about how far I can jog before my alarm will start beeping at me. I set the alarm for a few beats lower than my upper limit, and I also have one to alert me when I need to run again. It’s pretty effective at keeping you in the right zone.
And I agree with Steve it would be great if you could upload your results so we can take a look.
ParticipantRachel on March 15, 2021 at 4:56 pm · in reply to: Metabolic efficiency test results: Improving poor fat utilisation #52053Phil, it does sound similar to the post you reference and your plan sounds good, although yo might want to hold off on Z3 until you get your fat utilization in order. You have a lot of low hanging fruit to harvest right now at these low HRs! The more time you spend in Z1/Z2 will pay off in the long run.
In that post you link to Scott writes: “I’d say do 75% of aerobic training below 127 and 25% near 164 for now.” So you need to find your own best guess crossover point (the 127 referenced in the other post.) Perhaps a good starting point would be the bottom of Z1, or about 137? You could set an even lower HR if you want to start with or if the that HR feels too hard to do fasted.
these posts might also be informative for you: https://uphillathlete.com/forums/topic/aet-and-mep-adapting-training-plans/
https://uphillathlete.com/forums/topic/aerobic-threshold-definition/
ParticipantI think if they have the same nutrition during the race Fred will win (assuming his GI system can handle carbs since he didn’t train with them). But if Fred is fasted during the race my money is on Chad.
ParticipantI understand the soreness, after my last AeT test my calves were sore for a few days. It was the most running I’d done in a while and my form needs some work!
Also the link is working again. It seems like you could target 145 since the drift was negative (-2%) with a starting HR of 138. If you want to be conservative use 140.
ParticipantRachel on March 13, 2021 at 2:55 pm · in reply to: AeT run history, and next threshold advice needed #51993The drift on that last test is 1%.
ParticipantAnd I thought my BreatheRight strips made me look funny on the trails…
Steve — you can add a pic using Gravatar, if you click on your profile image.
ParticipantRachel on March 11, 2021 at 2:06 pm · in reply to: Cannot yet run in Z1/Z2 for training period duration #51931You are training pretty high up. It’s so much easier to run at lower altitudes! I live at 7400 feet and it took me a long time to be able to run aerobically (and I’m still working on it, I’m not out running hilly trails all in Z1/Z2). I did a ton of run/walk intervals (and I still do them). But you’ll be well adapted to thinner air for your objectives so there’s that.
ParticipantI use the Clue app but I’m not sure if it can handle periods without bleeding– it seems like it should though! I just haven’t been fortunate enough to be in that situation. (I have the Mirena as well.) You could definitely track symptoms and then look at the pattern over time.