Athlete Login
Andy Reed
Forum Replies Created
-
Posts
-
Hi Greg
Good question. My gut feeling here would be to use your average power over the full 30 mins. If you divide that value by 1.02 then I think the difference that it makes is largely negligible as to make any meaningful difference. For example if your average power is 300W, then using Markus’ math would only change it to 294W, and as you will no doubt have experienced, power bounces all over the place if you follow it real time, when off-road. I think that 6W difference is really not going to make a big difference to how you train, especially on trails. And remember that watches are not even directly measuring power, it’s all math and algorithms, and there is no real consensus as to the most accurate algorithm, and different brands use their own proprietary methods. Given the inherent problems in determining power, I really don’t think that the correction factor is going to affect much in reality. As with anything though, the best thing is to maintain a consistent approach. Use the same approach whenever you repeat a test – make it as repeatable as possible, and if you do apply a correction factor, be consistent. Hope that helps.
In our lab, we prefer longer stages in the aerobically fit, so that we get a better handle on your HR. I use a minimum of 4 min stages in the ultra athlete, for the very reasons you describe.
In terms of your lactate testing, I agree with Scott – I suspect the drink +/- dydration would explain it. One other quick thought – we did have a batch of out of date test strips that gave some anomalous readings a while back – maybe just check the expiry dates. Likely not that but an easy check.
Andy
In our lab, we prefer longer stages in the aerobically fit, so that we get a better handle on your HR. I use a minimum of 4 min stages in the ultra athlete, for the very reasons you describe.
In terms of your lactate testing, I agree with Scott – I suspect the drink +/- dydration would explain it. One other quick thought – we did have a batch of out of date test strips that gave some anomalous readings a while back – maybe just check the expiry dates. Likely not that but an easy check.
Andy
Hi Doro
Thanks for the question – it’s a great one and the answer is not so simple. A number of studies have looked at HR responses to exercise in asthmatics and there is really no clear answer. In mild asthma, or in EIB (exercise induced bronchoconstriction) no consistent pattern is seen, and in all likelihood HR is unchanged for most asthmatics. Changes in HRV (heart rate variability) can be seen but this is related to changes in sympathetic vs parasympathetic nervous system activity and not to the ‘heart muscle having to do extra work’, and absolute heart rate values may not be significantly different in most asthmatics. Now in more severe asthma, or during an asthma attack, sympathetic activity is often higher – this is probably related to the anxiety of not being able to breathe well, or even due to inhaler use, which commonly will increase HR.
In terms of aerobic/anaerobic thresholds changing, I don’t know of reason why they would be different, unless of course you have poorly controlled asthma or are using large doses of inhalers, which may increase heart rate values for a given intensity or output. I think the best solution for you would be to simply retest your zone once you’re established on your new inhalers. Hope that’s helpful!
You are right – very similar symptoms – and in fact the two conditions very commonly co-exist. In fact, a lot of people are told they have hip bursitis when in fact it’s Gluteal Tendinopathy. Hip weakness – particularly in the abductors – contributes, as when we walk or run, we need strong hip abduction during the stance phase to maintain a level hip position and prevent hip drop on the other side (adduction) which essentially compresses the trochanteric bursa up against the outside of the femur. With repeated compression the bursa becomes swollen and irritated. Your PT should be able to prescribe exercises to improve your hip strength. NSAIDs and/or injections can be helpful into the bursa if it is slow to settle.
Good morning
Thanks for your question. I have a few additional questions, and if you wish to take this to a less public forum, Evoke does offer phone consultations and I would be happy to discuss this with you.
First off, you are correct that this was probably a case of ‘too much too soon. ‘ When tendons become sore, they have almost always been subject to excessive overload. Our cardiovascular system adapts rather quickly to training but our tendons, muscles, joints and ligaments take much longer, so it’s not uncommon to be ramping up the training load then wham, an injury hits.My questions: 1) can you describe the symptoms? Usually the pain in this condition is over the outer aspect of the hip – at the bony prominence (greater trochanter). It’s often sore to lie on, and getting up from sitting can cause pain. 2) Have you had any imaging? I find X-rays are useful to rule out other problems that can mimic gluteal tendinopathy. Ultrasound can also help with diagnosis.
Assuming the diagnosis is correct, then physical therapy is the first line treatment with exercises designed to progressively strengthen the hip abductors and rotators. Shockwave treatments can also be very helpful. The good news is that you can often continue to train through this – at a modified and reduced load – and you will certainly be in the gym.
Sometimes these do become persistent but I find this is much more common in older postmenopausal females.
Lastly, we do sometimes do injections but only if the problem becomes very severe or persistent.
Hope that’s helpful.
From a medical standpoint – I’ll chime in. Chronic ‘Hip Flexor Tendinitis’ is something that is often diagnosed but rarely exists, though it’s certainly not impossible given what you’re attempting. As a sport MD I’d want to assess your hip joint ROM, and see what manoeuvres recreate your pain; I’d also want to get some X-rays. These anterior hip pains can be due to other things such as hip impingement (femoroacetabular impingement), labral pathology or even OA (yes, even in young people). 2 questions: how old are you? Have you had xrays?
If you want to take this offline, email me: andy@evokeendurance.com
Hi CRW
Reviewing the published literature, we know that the risk of illness and specifically URTI increases with both the intensity and the volume of training. It seems like there is a window for up to 12 hours after prolonged or heavy exercise where our immune function takes a dip and we are susceptible to catching colds and flus, so it is going to be tough to avoid illness during the winter months when these infections are much more prevalent, and we are much more likely to get sick during heavy training. As Scott says, it might be preferable to target a fall race for this reason, where you heaviest training loads correspond to the times when colds/flus are just not as prevalent in the community.
In general though:
1. Eat a well-balanced diet to keep vitamin and mineral pools in the body at optimal levels. Although there is insufficient evidence to recommend nutrient supplements, ultra-marathon runners may benefit by taking vitamin C supplements before ultramarathon races. I also think that Probiotics may be of use.
2. Keep other life stresses to a minimum. Mental stress in and of itself has been linked to an increased risk of URTI.
3. Avoid overtraining (ie, training beyond what the body can recover and adjust to) and chronic fatigue.
4. Avoid rapid weight loss (eg, more than 1% of body weight per week, which has also been linked to negative immune changes, especially T-cell suppression).
5. Avoid putting hands to the eyes and nose (a primary route of introducing viruses into the body). Before important race events, avoid sick people and large crowds when possible. Masks may play a role if you are willing to mask up during heavy training blocks.
6. For athletes competing during the winter months, flu shots are definitely recommended.
7. Obtain adequate sleep on a regular schedule. Sleep disruption has been linked to suppressed immunity.
8. Use carbohydrate beverages before, during, and after marathon-type race events or unusually heavy training bouts. These may lower the impact of stress hormones on the immune system.
Hopefully this is useful information.
Hi there
There is some low quality evidence, from questionable journals, that D Ribose supplements may help with the fatigue encountered in conditions like fibromyalgia or Chronic Fatigue Syndrome, and it has been studied in some very specific conditions (most heart related). Overall, there is not really much convincing evidence that it would help with athletic performance, and I would always be very skeptical about a lot of the claims that are made online about the effectiveness of supplements. There was a study a number of years ago that looked at contaminants (banned substances) in popular supplements, and it was incredible how many products were actually tainted. My advice is to stay away from most supplements, except the very small number that have a proven track record, and even then, most people would be advised to save their money and just train smarter.
Hi there
There is some low quality evidence, from questionable journals, that D Ribose supplements may help with the fatigue encountered in conditions like fibromyalgia or Chronic Fatigue Syndrome, and it has been studied in some very specific conditions (most heart related). Overall, there is not really much convincing evidence that it would help with athletic performance, and I would always be very skeptical about a lot of the claims that are made online about the effectiveness of supplements. There was a study a number of years ago that looked at contaminants (banned substances) in popular supplements, and it was incredible how many products were actually tainted. My advice is to stay away from most supplements, except the very small number that have a proven track record, and even then, most people would be advised to save their money and just train smarter.
Hi there
Returning to sports after COVID infection is best done in a very slow and patient fashion, and there are really no short cuts. Fortunately most cases are mild, and I have been using the BJSM guidelines – here: https://www.fsem.ac.uk/infographic-grtp-covid-19/# to help guide RTP decisions and to dictate intensity. This is a good infographic that sums things up nicely.
But in general, I think that for most athletes, once they are back to some sort of normal daily activity, without lingering symptoms, it makes a lot of sense to have a few weeks in zone 1, then slowly increase the intensity, listening to how you feel, and taking additional rest days as you need. Remember too, that your Aerobic threshold will have changed, so what was once your aerobic threshold before illness, may well now be closer to your anaerobic threshold, so I do think when well enough, repeat testing with a drift test makes sense.
I always believe that it’s way smarter to go slow and be perhaps overly cautious in these situations, than to rush back, and end up digging yourself into a hole that takes much longer to climb back out of. It’s never wrong to go slower, but stepping up the intensity too early is often the wrong thing to do.
I think that second link was corrupted! Try these: https://youtube.com/shorts/Y9zrw85gUL0?si=l5WGI1PDD5bUgeDF
Also https://youtu.be/MIRYOo1YLUs?si=9Gk8enxZJZqg4Ipd
Hi Josh
If I am reading this correctly it does sound like the tibialis posterior or possibly flexor digitorum or FHL. As with most tendon injuries, anything more than a couple of days rest is rarely helpful, as tendons respond best to loading.
Some of my go to exercises are linked below. Isometrics (standing on tip toes) can be helpful at first to decrease pain. Quickly move on to more active loading exercises as pain improves. I like 2 legged calf raises with a ball squeeze (see below):
I also like heel raises on a slant board – so that the foot is everted (example in the video below).
Simple band work to add resistance to ankle inversion is beneficial, as well as intrinsic foot muscle strengthening exercises – look up ‘foot core exercises’.
Lastly, this is an injury where a simple arch support can give good relief for day to day weight bearing activities, and during hikes/runs.
The risk of rupture is low, and typically is only seen in the extremely obese, or if there is a major tear in the tendon (not likely unless a big slip/fall/twist).
Flatter hikes will be better tolerated at first, so avoid steep hiking until you see improvement.
Do the exercises every second day and add more load as they start to feel easier.
Hope that helps. Fire me an email at andy@evokeendurance if additional advice is needed.
Sorry to hear this. They are always a bit messy. I ruptured mine in 2006, and I was back to running/climbing etc by 6-9 months. I was stationary biking at about 6 weeks, riding outdoors by 3 months. Enlist the help of an experienced sports physio and this will make things smoother. In general return to full sports is the norm.
