[russes011]

russes011 on March 8, 2021 at 6:35 am · in reply to: Recovery foods? #51708

It’s my understanding that for recovery per se, the timing of carbohydrate intake post workout doesn’t matter too much, if at all, as long as you’re not planning to perform another workout that same day. Meals with adequate (ie workout-load appropriate amounts) carbohydrate between daily work-outs would be plenty to replenish both your liver and muscle glycogen stores.

Also, I don’t think protein consumption immediate post workout is of much use either. Granted, there is a window where muscles will uptake protein more avidly after exercise, but satiating this need (and thereby blunting the training effect) doesn’t necessarily equate to quicker recovery and/or improved performance. A better approach may be to just optimize protein intake in general, which should help recovery as well as a few other nutrition related effects. I believe the current recommendation is 20G of protein every 3 hours throughout the day–the 20G level is a threshold effect, eating more doesn’t directly help recovery per se.

Anyway, someone usually points out how I’m wrong, and upon further reading, they’re right–so this post is more to stimulate discussion.

[russes011]

russes011 on March 8, 2021 at 3:04 am · in reply to: AeT Heart Rate Drift Test – Negative Result #51699

For those interested, this blog post on training peaks cleared this up for me and confirmed that I was wrong.

That said, I think my (and perhaps others) confusion, in part, was/is related to calling the test a HR drift test when in fact the HR only drifts when the pace is kept constant. When HR is held constant, the pace drifts. Either way it gives the same results, and since, as Scott mentions, its easier to maintain HR (and not pace) when running outdoors this is the easiest way to measure the uncoupling of these two parameters. I may simply call it the drift test going forward.

Off hand, however, I do not know if TP would give a negative value if you hold HR constant, and a positive value if you hold pace constant. If this is true then perhaps this explains why some users receive negative values. In the end its the deviation from zero that denotes drift, or decoupling, and not whether the value is positive or negative.

Thanks Sashi and everyone else for ‘arguing’ with me, sometimes I need a little dose of the Socratic method to clear things up.

[russes011]

russes011 on March 8, 2021 at 2:22 am · in reply to: AeT confusion. Help!!!!! #51694

I would of course defer to Sashi and Scott regarding this so please disregard my above post.

[russes011]

russes011 on March 8, 2021 at 2:19 am · in reply to: AeT Heart Rate Drift Test – Negative Result #51693

Sashi,

Thank you for your posts, as well as your effort to help me understand what’s happening here.

Steve

[russes011]

russes011 on March 7, 2021 at 7:40 pm · in reply to: AeT Heart Rate Drift Test – Negative Result #51684

Thinking about it a bit more, you could theoretically determine your AeT HR by keeping your heart rate constant and measuring how much you have to adjust your pace to maintain the goal HR. This would be, in essence, the converse of a HR drift test, or in other words a Pace drift test. You could get similar info it seems and confirm your AeT HR this way, but it wouldn’t be fair to call it a HR drift test.

— Steve

[russes011]

russes011 on March 7, 2021 at 7:28 pm · in reply to: AeT Heart Rate Drift Test – Negative Result #51683

Thanks for the posts.

I guess what I’m trying to say is that the original post may be wrong, or perhaps have a typo (this may explain the confusion out there?). I think for both indoor and outdoor tests to be valid the pace has to be kept constant once the HR that you want to test is achieved and stable. For example, regarding the outdoor test, how can an analysis of HR drift be valid if you just adjust your HR (by changing your pace) to keep the HR constant–if this was the case then its just testing ones ability to maintain a goal heart rate, more or less any HR up to ones ANAEROBIC threshold for 60min.

I apologize if I’m wrong and just confusing myself and others out there by posting this, but this is how I make sense of it.

–Steve

[russes011]

russes011 on March 7, 2021 at 6:36 pm · in reply to: AeT Heart Rate Drift Test – Negative Result #51678

Perhaps I am missing something, but for the AeT HR test to be valid your PACE has to be held constant, not HR. You warm-up and achieve what you believe may be your AeT HR–ie the HR you want to test. Once you’re warmed up and at a pace that maintains this HR–you then maintain that pace for 60min (there is never a reason to look at your HR during the test itself, because doing so may confound the results). If your HR drift is 3.5-5% then this is your AeT HR (and AeT pace when the environment and terrain are held constant). Any corrections or comments appreciated.

[russes011]

russes011 on March 7, 2021 at 5:50 pm · in reply to: AeT confusion. Help!!!!! #51676

Brettmama,

I believe this is the problem:

Warm up and achieve a stable HR that you presume–based on feel, exertion, and absence of mouth breath breathing–is your AeT HR. Next, you will test this HR you have selected by maintaining a constant pace (NOT HR) for the next 60min on flat terrain. (I think you were targeting a constant HR, not pace, which is the mistake you were maybe making?) To target a constant pace you either need a GPS watch/phone or use a treadmill. If you do not maintain the same pace, the test will be invalid. If the HR fluctuates, or drifts, 3.5-5% than this is your current AeT HR. Keep in mind that it will change over time, so the test should be repeated every month or two to re-confirm. If <3.5%–the HR you tested is below your AeT HR; if >5%–its above. Retest yourself with a HR 5 beats higher or lower, as needed. Hope this helps.

[russes011]

russes011 on January 14, 2021 at 4:55 am · in reply to: Gym ME vs Outdoor ME (Water Jug Carries) #49283

Hi,

As you may know, outdoor trail runs, ME workouts, and uphills for time/elevation gain are more difficult because you are moving on (usually) uneven terrain which taxes a variety of muscles in different ways, as well as engages your ability to balance and move efficiently. Furthermore, if there’s any downhill, even if unweighted, this is often the most intense, soreness inducing, portion of the workout with all of its ‘negative’ reps–many indoor workouts lack this downhill component. If the goal is ME then outdoor is often best, in my opinion. That said, indoor workouts are better for efficiency as well as pushing the limit on weight and intensity with the uphill, since it’s in a more controlled ‘laboratory’ environment. Pure uphill endurance and ME in the muscles solely used on a uniform grade can be developed well (and even better) in the gym, but even after really building up these attributes in the gym, if you then go for a weighted outdoor hike or workout, you not only may look a bit uncoordinated and inefficient on the uphill, add any downhill you often get quite sore, regardless of what you built up in the gym. This has been my experience.

— Steve