Bjorn
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There might be different opinions on this, but as I understand the top coaches in the cycling world, the HR should be stable in cycling zone 2, ie no drift, or very little drift. Partly because rides are usually longer than runs, but there are also different loading of the muscles in cycling. If you are not a trained cyclist it is easy do overdo it and end up toasted.
I have a bad experience of all this when trying to get back to running and skimo after an ancle fracture. Had a coach who used those drift tests for setting the zones for bike training since I could not run at the moment, and I ended up severely overtrained (it was not a coach here at Evoke). Almost two years after this I have still not been able to get back to my sports, so be careful and listen to your body.
Yes, but it will only build endurance and aerobic capacity in the muscles used, ie, your upper body and your core. It will not build your legs, or strengthen you hearts and lungs. WTBS, an endurance trained upper and core will also be a part of the lactate vacuum cleaner, so it will not be totally wasted for runners, and definitely a good thing for skimo and pole hiking/running.
The reason most people only use it for HIIT is that it may be incredibly boring for endurance sessions. An iPad in front of you and a Netflix subscription might help. Also, try some shorter part standing on one leg to get variation and to train core activation.
Those with greater knowledge might correct me, but as far as I understand your aerobic capacity is defined by the local muscles used in the activity of interest and not by the heart. The heart rate (and HR drift) is simply an effect of the work performed by the local muscles. Consequently, the aerobic capacity – and therefore HR drift and HR zones differs between different sports/activities. For myself, my aerobic capacity (upper Z2 HR ) is 137 bpm in running, 132 bpm in uphill walking on treadmill and 122 bpm on a bike.
Again, someone may correct me, but if you would like to improve the skiing I think you should be careful in doing what may be Z3 in skiing – since the accumulation of fatigue will have a negative effect on the technique. Better to go easier with good technique on longer sessions, and complement with shorter intervals and more like ME training to build strength.
Thanks Scott for your answer, it´s helping a lot.
I assume being a FT due to my training background (alpine racing in youth and large amounts of telemark/backcountry skiing in adulthood) as well as my current physical state with large strong thighs that are more easily fatigued and needs more recovery compared to my friends. E.g. this is notable both after a 1h z2 run, where I currently need at least 48h to recover, and when doing intervals, where I can produce a huge amount of power the first round – but drop a lot of power for the second round if I don’t have a massive amount of rest in between (+10 minutes…).
A follow-up question: Is it of any value with longer (2-4h) sessions in lower z1 or recovery zone to regain my lost aerobic capacity – or will it only add fatigue?
Thanks so much for the update Andy, I usually don’t work with athletes so I have been using the early recommendations for my patients – since I judged them reasonable (although on the conservative side). However, I do understand the frustration for elite athletes e.g. having a positive test without other symptoms in the middle of the race season, so it is good to hear about the update. I might also save myself a few training days with the updated recommendations.
All best
I followed this thread with great interest, partly since I have been working with patients with Covid during the pandemic and partly since I (finally) was caught by it myself. A concise recommendation for returning to sports after Covid was published in British J of Sports Medicine, and it can be read at the below link:
https://bjsm.bmj.com/content/bjsports/54/19/1174.full.pdf
Although it is two years old and don’t discuss the newer variants, I do think it is still valid. Good luck with Aconcagua!
