[Shashi]

Shashi on September 23, 2020 at 11:18 pm · in reply to: Sharing Files #45372

Should I try to do most of my miles at higher HR?

At, AeT = 160 and AnT = 174, (AnT-AeT) is less than 10% of AnT. Based on this, you are not Aerobically Deficient.

From this article –

If the difference is 10 percent or less of the AnT heart rate, then you will need to reduce the amount of Z2 training and substitute more Z1 for your aerobic base training or you will run the risk of overtraining by running too fast (Z2) too much of the time.

[Shashi]

Shashi on September 23, 2020 at 11:16 pm · in reply to: Sharing Files #45369

Looks like I am having issues with a long reply as well. I will break it up in multiple posts –

– Is my reasoning right, Do you see any flaws on my conclusions?

Based on the average pace / HR change from Lap 1 to Lap for your AeT tests, looks like there was minimal or no HR drift. I think you are right with your AeT assumption. You might want to repeat your AeT test with target HR (after warm-up) at 160, just to confirm.

AnT – how was the effort? did you go as hard as you can? If yes, then based on Avg. HR for Laps 2 and 3, your AnT calculation seems correct.

[Shashi]

Shashi on September 22, 2020 at 6:00 pm · in reply to: Drift testing – observations and questions #45295

I run the test over an hour with a average HR of 125 BPM and a drift of 0.5%, all I know is that my aerobic threshold is somewhere greater than 125 BPM. Am I misunderstanding this?

In this case your AeT is higher than the initial HR (around 120) and not the avg. HR.

This makes me think during the first test I was still “warming up” through the some of the one-hour test period. I am doing this wrong?

How long was your warm up in your first test? Did your HR stabilize after warm up? If you can make your test public and share Training Peaks link it will help the coaches to review the tests and provide feedback.

I did my first AeT test at a target HR using the MAF formula and then made adjustments to subsequent tests till I got HR Drift of <5%.

Hope this helps.

[Shashi]

Shashi on September 20, 2020 at 7:07 pm · in reply to: Sharing Files #45223

Do you use Training Peaks? Many on this forum make their test public and share the link.

If not, is it possible to create a public link to your Garmin workout page?

[Shashi]

Shashi on September 20, 2020 at 1:25 am · in reply to: 8 AeT drift tests #45205

Paul,

Welcome to the forum.

Just to confirm, are you using a chest strap to record your heart rate?

If you are using training peaks, can you make your most recent workout public and share a link?

[Shashi]

Shashi on September 20, 2020 at 1:17 am · in reply to: getting started with AeT #45204

Welcome to the forum.

MAF approach to calculate AeT is quick and simple, but not accurate.

Do you have access to a treadmill to do an indoor AeT test?

Check out this article for detailed instructions for an indoor test.

Hope this helps.

[Shashi]

Shashi on September 18, 2020 at 8:56 am · in reply to: Transition hours- aerobic plus strength? #45156

XT,

I think the idea is that you start with 50% of last year’s avg. weekly volume in the first week and then slowly build up volume.

Scott recently answered a similar question on a forum topic and you might find it helpful.

Strength Included in Overall Volume?

[Shashi]

Shashi on September 18, 2020 at 8:39 am · in reply to: Estimating TSS for a 16 hour trip #45155

Thank you Scott

[Shashi]

Shashi on September 16, 2020 at 9:30 pm · in reply to: Barr Trail and Beyond – Thank You #45123

Congratulations Beej. Thanks for sharing your story.

[Shashi]

Shashi on September 16, 2020 at 10:20 am · in reply to: Aerobic base building- weighted vs unweighted #45100

Ok but that doesn’t answer if it matters if aerobic base is affected by weight or not?

Running with a weight vest might result in injury and potentially have an ME effect. You can adjust your speed to be in the desired zone (Z1/Z2).

Check out this forum topic.

If I jog and correct ADS is it fixed or do I have to redo it when I start carrying weight?

As far as you do maintenance Z1/Z2 workouts, I am assuming your Aerobic Capacity should remain steady.

[Shashi]

Shashi on September 15, 2020 at 12:25 pm · in reply to: Aerobic base building- weighted vs unweighted #45081

ME workout typically comes in towards the end of your training cycle when you move to event-specific training. For e.g. I am following the 24-week mountaineering plan and ME (Z3 Weighted Climb) is after I have gone through the Transition and Base period.

I would recommend completing your Base period and then adding ME workouts, unless you have a trip coming up shortly.

You will find this article on Muscular Endurance helpful. Read ME Caveat.

[Shashi]

Shashi on September 15, 2020 at 10:44 am · in reply to: Weekend Warrioring #45075

+1 to Training Peaks Premium Plan.

This is the first year where I am using a structured training plan and I have found Training Peaks very helpful in monitoring different metrics, understanding effort on long days outdoors, etc.

[Shashi]

Shashi on September 10, 2020 at 10:50 am · in reply to: Negative drift test results? #44927

Welcome to the forum.

Here are my thoughts –

– HR Drift Test is a one-hour test (excluding 15-20 min. warm-up). Your run was for 42 minutes
– Your initial HR is around 155 (and not stable). I would recommend targeting a lower initial HR and adjusting your pace to maintain HR at this level.

This article/video has detailed instructions for the HR Drift Test.

Wish you the best!

[Shashi]

Shashi on September 9, 2020 at 12:16 pm · in reply to: Estimating TSS for a 16 hour trip #44897

Thank you John for the detailed response.

I am assuming you are assigning 40 TSS/hour for hiking because your effort is in Zone 2 below AeT.

After adjusting for rest/belay time, elevation gain and backpack weight my net TSS for the trip is 679.

I came across another forum topic where Steve talks about considering only half the time of the trip as training time. But, I guess these trips involve much more climbing/belaying relative to my trip.

[Shashi]

Shashi on September 3, 2020 at 10:02 pm · in reply to: Heart rate alarm #44745

I use a Wahoo Tickr with Coros Apex. In Coros, under Activity Alerts, I can set up an alert for HR range. Not sure if you can do that with just Wahoo App.