Yeah so with an AnT of 174, 10% lower would be about 157. It would be best to hold off on high intensity until you can bump up your AeT to around 155-157 range.
Rachel
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ParticipantRachel on February 27, 2021 at 10:51 am · in reply to: Understanding Gas Exchange VO2 max/metabolic efficiency test #51327ParticipantRachel on February 26, 2021 at 5:57 am · in reply to: Heart Rate Drift – Laps instead of Slope #51285
Ahh, I didn’t pay close enough attention to the five mile split. Yes I think you can assume it’s higher than 157. You could definitely work with 160 to start or test at a higher starting HR like 165. Also if you can share a public link to the workout in the future it makes it easier for us to take a look, we like to see the HR & pace graphed for ease of analysis! 🙂
ParticipantRachel on February 25, 2021 at 2:25 pm · in reply to: Heart Rate Drift – Laps instead of Slope #51258You’ll need an hour’s worth of data (after the warm-up) to really look at the drift and find that AeT. Also you’ll want to also do a field AnT test too, you don’t want to accidentally be working out at your AnT instead of AeT.
ParticipantRachel on February 24, 2021 at 11:06 am · in reply to: HR associated with nose breathing varies between running and hiking uphill #51196You might have different AeTs for the two activities. If you have access to a treadmill you can do drift tests for both uphill hiking & flat running. During the pandemic I’ve switched to only flat AeT tests on the track. I personally don’t have an uphill that has a consistent grade for one hour. If you do have access to that kind of terrain you could test both. But if you can only test one then you can use that AeT for both activities. If your flat running AeT feels too hard on the uphill then maybe use the nose breathing to keep it easier.
ParticipantScott has mentioned that slow twitch athletes will feel like the hill sprints aren’t doing anything while the fast twitch athletes can get wrecked from them. Your body is learning to recruit those FT fibers so there’s a strong neuromuscular effect.
I also am doing 10 second sprints because that’s the shortest interval my watch will let me program in.
But as I said before, they felt so easy that I thought I could hike a steep uphill the next day. It wasn’t until I tried that I realized I had fatigue from the previous day.
ParticipantI don’t feel much in my legs either but after my second session I went to hike up a steep grade and I just couldn’t do it. My legs were not sore but they were quite fatigued. It’s common for slow twitchers to not feel much at first but it is working.
ParticipantA public link would be great — in order to view the data I had to upload to my personal TP where it thinks I did the workout. 🙂
Anyway, I did upload the first file into TP to take a look. I would warm up until your HR stabilizes like Shashi mentions. In the first file that was around 2-3 minutes into the recording where it settles into the 160s.
The way I do it when I test myself is after I’m warmed up (at least 20 minutes for me in the winter time) I then start running like it’s the test. But if my HR isn’t stabilized yet I might run like that for 5 minutes then hit the lap button and really start the test. Usually that works well for me. I can kind of tweak the pace and that sort of thing.
The other thing is the test really should be 1 hour after the warmup. Maybe your second file was longer but the first one was only 38 minutes.
ParticipantScott Semple likes to talk about AeT in “buckets” of about 5 bpm, because we can’t really be so precise with it down to one beat.
So perhaps set your AeT to 150, and test again with that target if you like, or just train with it until your next test. And this is your average starting HR right? (vs the average for the whole session).
ParticipantI think from what I’ve read about the 8 week plan is to build muscular endurance so you can handle a heavy pack during your goal event. If you do have a hut trip coming up after you finish the plan definitely do those weighted climbs. You would benefit the most if you have fully developed your aerobic base but sometimes we just have to work with what we have!
PS if you don’t have an event then what the others are recommending (max strength phase) is a great way to develop your fitness long term and a way to extend your training plan!
ParticipantIt seems like there is a chance that your aerobic system wasn’t fully “online” and that could have messed up your carb/fat results. Were you fasted or not for the test? It does seem surprising that your fat burning was so low even with your fasted workouts & low carb way of eating. Although if you don’t have a long history of aerobic work that could be part of it.
That said the AeT matches pretty well with your MAF number. If you want to feel even more confident in your AeT and AnT you might want to try the field tests. You could target 140 for AeT. AnT is especially good to field test because it’s really the best way to find your real world AnT. And AeT would be good to verify because I honestly can’t quite tell why they decided 138 was your AeT based on the data in the PDF. It would be good to do a HR drift test to make sure you don’t need to target a lower number. If your AeT is too high you may be working inadvertently in zone 3.
If you don’t use Training Peaks let us know — we use it to analyze the data for the drift test, but there’s also a forum member who developed a simple tool to do the analysis.
ParticipantRachel on February 9, 2021 at 2:13 pm · in reply to: Missed Time and Vertical Goal for Base Week 1 #50645If you have the time to repeat the week it won’t hurt. What is the increase in vert for this week? Generally you don’t want to increase by more than 10-15% week to week.
ParticipantI would get a gait analysis done. It seems like if running is causing the calf soreness then something needs to change with the way you run. Even if you’ve been told your form is good, it clearly isn’t working for you!
ParticipantRachel on February 8, 2021 at 3:59 pm · in reply to: Is ADS always when AeT is outside 10% of LT? #50598I would say yes, Uphill Athlete defines ADS as when HR or paces at AeT and AnT are more than 10% different.
Here’s an excerpt from this article on Aerobic Deficiency Syndrome:
There is a good case to be made for including some high-intensity training for endurance athletes. But high-intensity and low-intensity training cause very different endurance adaptations, and you need the right doses of each to maximally improve endurance. Overemphasizing the high-intensity work for too long will leave an athlete with ADS. Correcting this deficit will take months of a high volume of low-to-moderate-intensity work. There is no shortcut. So if you have been drinking the high-intensity Kool-Aid, you’d better be ready for the hangover it produces.
ParticipantHave you tried taking some time off completely from running (and calf strengthening, stretching, etc., just leave them alone) to see if your calves feel better? Like maybe a week off or even just a few days to see if that does the trick?
PS I moved this to the injury forum so the UA PT can chime in!
ParticipantI’m like Lindsay, I also gain upper body strength slowly but lose it quickly. I think the reason I lose it so quickly is I’m just not using that strength day to day, whereas my lower body gets used when I ski, hike and run.
I have found to build strength I have to work out at least two to three times a week. Once a week will maintain my strength.
A few years ago I did a version of the max strength for chin-ups (in TftNA) that helped me get quite a bit stronger. For push-ups I start with knee push-ups then progress to full length ones once the knee push-ups get easy (push-ups for me have never been as challenging as chin-ups and pull-ups).
For chin-ups I used those infinity resistance bands and I would use just enough assistance to complete the number of reps prescribed. I used a really thick band to do my warmup.