[turboRunning]

turboRunning on March 7, 2021 at 5:58 pm · in reply to: AeT confusion. Help!!!!! #51677

Hi Brett,

I also wasn’t able to view your workout and I don’t know much about your body or training history, but my understanding is that a negative value for aerobic decoupling would indicate that you are below your aerobic threshold.

Like I said before, I don’t know much about you or your training history; however, I am assuming you are middle-aged based on the threshold you selected using the MAF methodology. It is pretty well understood, and explained in “Training for the Uphill Athlete,” that the MAF method can be pretty conservative.

I would either retest at a slightly higher HR; however, you may find that you are still under your AeT, meaning you may have to retest several times until you have a good idea of what your AeT is. An alternative, would be to forget the MAF method and try to keep your HR around/below a value that coincides with your ventilatory threshold (talking/nose-breathing pace) during the drift test. This may result in an aerobic decoupling value closer to the 5% mark, and you may only have to retest once or twice more.

Shashi also proposed a pretty good alternative as well.

[turboRunning]

turboRunning on February 24, 2021 at 9:17 pm · in reply to: Techniques for Injury Prevention? #51226

It is easy to forget about or neglect this part of training, I think that is why so many runners/endurance athletes find themselves injured.
Those working a full time job (lots of runners and skiers) will find themselves with very little free time, even if they are only averaging 8hr a week of training.

Stretching post workout will probably improve your mobility and at least serve as a sort of cooldown, so props for doing so; however, I think you could benefit more by researching specific “pre-hab” (as Diana mentioned) specifically designed for your sport, and utilizing the “workouts” at least several times a week.

These days there are so many free resources online for this stuff. In fact, I follow several accounts focused on rehab, “pre-hab”, or running form on instagram, and as a result see a lot of the information even during my down-time.

As for foam-rolling specifically, individually I find it helps but it definitely isnt my favorite; although, any sort of muscle tension release activity like foam-roll, massage, or thera-gun should help muscle recovery.

Overall, I definitely notice my body’s stiffness and fatigue more on weeks that I neglect the boring self-care stuff.

Hopefully not too much opinion and speculation overload here…

B

[turboRunning]

turboRunning on February 24, 2021 at 9:06 pm · in reply to: Anti-inflammatories/Pain-relievers #51225

Hi Thomas and Jake,

Thanks for the responses, all seems like fairly intuitive sound advice.

Jake, that’s an interesting claim about protein synthesis… I may do some extra research into that. Also, wow welcome to the party! As someone who doesn’t consume a ton of meat, I would simply not get by without protein shakes to supplement. I also either add a lot of carb heavy fruit and veggies like bananas, dates, spinach etc or I use a few scoops of specifically carb heavy supplements. I find that most protein powders you find off-the-shelf don’t have nearly enough carbs for recovery.

Thomas, great points about the downsides to use of pain-relievers/anti-inflammatories. I don’t normally take them much except with exceptional pain or objective based usage described, but most of my sports-medicine coaches were not at all shy of them at all… All the points in this thread have me completely reconsidering why an athlete might use advil/tylenol for daily soreness/pain at all.

Typically, I would have likely pre-medicated with Advil for any objective over 3500m, but I think I will give more thought to the necessity of it in the future.

Thanks!

Brett