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roger on May 7, 2017 at 1:53 pm · in reply to: Aerobic threshold definition #4744

Thanks Mariner, that’s helpful. I’m trying to slowly transition as well, and also have stopped eating before the Z1 workouts. Too early to say whether it has an impact, but it feels good so far.

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roger on May 2, 2017 at 1:38 pm · in reply to: Aerobic threshold definition #4709

PS: I just read this again: https://uphillathlete.com/burn-fat-to-go-fast/
You talk of “minor changes in diet” – but what are these recommended changes? I have not seen any description of the diet you recommend on this site nor in TFTNA as far as I remember?
As said, a true ketogenic diet to me seems much more than a minor change in diet, but if there’s a less radical way I’d be very interested!

As always, thanks a lot for all the time you take to reply here. It’s an awesome privilege to have this interaction with you Scott in particular, and the other atheletes as well.

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roger on May 2, 2017 at 1:20 pm · in reply to: Aerobic threshold definition #4708

Scott
many thanks for this advice, which is what I expected. I will try to put this into practice as well as possible. It’s also a bit shocking, since I’ve been able to do fairly long ski-mountaineering trips up to 7000ft vertical per day and quite a few somewhat technical alpine 13’000ft-14’000ft peaks, but I guess I did so on carbo-fuel.

I’ll need some low-impact exercise to put in the high volumes (and as said, running does not seem ideal as my HR goes to around 128bpm at a 12min/m pace…). Uphill hiking would be ideal but requires some “commuting” time, so I am looking for alternatives which allow me to squeeze in a maximum of training time with as little wasted time as possible.
I would assume long walking workouts on a maximally inclined treadmill should have good if not perfect transferability? I’ll also do more long bike rides – I’m aware of the limited transferability, but it allows for long rides at low bpm’s.

On the diet side I see the point and have read some interesting research on how effective it is. So I’m quite convinced that it’s very good advice. However, I’m not quite ready to switch to so much meat as seems required (ecological footprint as a reason among others), but I have started to avoid sugary food as much as possible and replace the sugar calories with fat (olive oil, avocaco, greek yoghurt). I hope this will help a little bit… Or is there a way to have a fat-centered diet without massive amounts of meat??

I’ve also stopped eating before workouts, so those are not perfectly fasted (as rarely in the morning), but at least less carbo-loaded.

So, I’m looking forward to seeing how this works out. Since starting training, I have been amazed how quickly my pace at 137bpm improved (from almost 12min/m to 10min/m in 6 weeks), so I hope to see similar improvements at these lower bpm’s.

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roger on April 29, 2017 at 5:53 am · in reply to: Aerobic threshold definition #4698

I have a similar issue: my gas exchange test gave an AeT of 145 bpm, but my RER never reaches 0.85, it’s minimum is at around 0.92 at 120bpm. I guess this means I’m in aerobic deficiency syndrom territory and don’t have a fat/carb crossover.
Should I train closer to 120 bpm or 145 bpm? I can’t run at 120bpm, even slow jogging brings me to 130 or 135.
Your advice would be much appreciated!

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roger on March 23, 2017 at 1:26 pm · in reply to: Training time for aerobic performance improvements #4347

Scott, thanks so much for your reply. I completely understood the point about HIT not being the solution. If I’m able to see a 30sec/mile, resp. 20sec/km pace gain over 3-4 months @AeT, I’ll be very happy, especially if I’m able to repeat that over a couple of cycles.

Also I think 10 hours of endurance workouts is a demanding but feasible load while still working full time and having a family, so happy to hear that this should be enough to see sizeable gains!

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roger on March 5, 2017 at 1:55 pm · in reply to: lactate test results and nose breathing #4183

Scott, thanks so much for these two posts which add a lot of clarity.
I think the concerns I read about with respect to lacate testing was related to the test protocol, lab vs field test etc. So I’ll try to find a good test center.

Concerning the nose breathing: As said, when doing the test proposed on this site, I am able to nose-breath up to 160 bpm during an extended period of time. That being said, in the absence of a test for AeT I’ve started running while only nose-breathing, and doing this at a natural-feeling pace limits me to a super-slow 7.5min/km @135bpm – and I can well imagine this being my AeT (also, I think I can do daily 1hr workouts at this effort without feeling too tired the next day). So maybe nose-breathing is still a good indicator for me, but not when testing it to the limit. Anyway, I really like the combination of high-volume low-effort Z1 endurance training and strength training.

I am wondering what kind of progress I can expect from my Z1 workouts, but I understand that this is highly individual (slow/fast responders) so I guess I need to wait and see. This is also what seems to make it so important to know the AeT – because the feedback loop in “train – measure – adapt training method/intensity” is so slow.

Related to this: If you recommend Lactate testing, I guess this needs to be done at least half-yearly, so it’s actually very well worth it to try doing it with an own device rather than in a lab cost-wise?

Finally, it seems I just threw money out of the window for a BSX insight, but maybe it will allow me at least to measure progress by comparing periodic measurements?

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roger on March 2, 2017 at 3:02 pm · in reply to: lactate test results and nose breathing #4176

thanks conman. just ordered a bsx insight before reading your post, quite some people seem to say it gives accurate HR zones. I hope it will at least help me to confirm training works over time by measuring increased aerobic efficiency (and motivate me to train at low enough intensities, which I clearly did not do enough so far).

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roger on March 2, 2017 at 12:23 pm · in reply to: lactate test results and nose breathing #4174

hi all

many thanks to all, very interesting discussion. I’m just trying to start with a more structured approach to training, having read Scott and Steve’s book. Doing the nose-breathing test I ended up in much the same place as mateo, i.e. nose-breathing up to a HR of around 160, whereas I’m quite sure I’m afflicted by the aerobic deficiency syndrom (I’m unable to run even at 6min/km without HR increasing to 150 or so). So I’m quite sure my AeT is quite low and much below 160.
Problem is, more I read on the subject, less it seems lactate testing in the lab is a good way to determine training zones, and for testing progress, it seems expensive to do it every few months.
So, I’m currnently considering:
-trying to use a muscle oxygen monitor to measure aerobic progress, seems easier and cheaper than doing my own lactate testing at home
-relying on feeling for setting AeT(and potentially the measurement from a muscle oxygen monitor), combined with a max-effort test as outlined by Scott for the AnT

If any of you have any experience with muscle oxygen monitors, I’d be very interested!

And also, amazing to have your messages in the forum Scott! The book is so amazingly inspiring, love every page of it.