Ryan G
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Andrew-
I split my base volume currently as I rehab my knee and occasionally I’ll split my strength training depending on duration and how well i’ve fueled preceding the workout. I split to make sure I’m getting quality form and recruitment during my runs so that I don’t start losing form and stressing connective tissue unnecessarily.
I’ve noticed that with the splitting I get much better quality in terms of form, recruitment, and overall energy levels (obviously, right?) This is true for both my base workouts and my strength training.
I do lose more time to warming up and cooling down, though. It sounds like this isn’t an issue for you, however. There is also a nagging feeling that I’m losing an intangible amount of resiliency because I’m not spending as much time working while fatigued.
I feel like the improvement in quality of work done is worth the extra hassle.
Aaholmes – This won’t answer many of your questions but here’s some of my experience using the power meter.
I did not perform the FTP test as I already have a fairly well established AnT and did not feel as though I needed the metric currently. This will change when I’m performing my next AnT test.
For Z1 and Z2 I watched my Z1 and Z2 HR and saw what range of wattage I was getting. Mine seemed to fluctuate about 15 – 20 watts while hovering between +/- 2 BPM of my AeT.
What I’ve found most interesting is to watch the decoupling of AeT wattage from AeT HR on long runs. As I fatigue I notice that my RPE and wattage will remain at AeT levels while my AeT HR can drop to 10 BPM lower! I’m not sure if I’m interpreting the data correctly but I take this decoupling to show the fallibility of the HR based training. If I was trying to maintain my AeT HR I could possibly be overworking myself. This may also highlight the importance of monitoring RPE.
I’ve seen a difference in wattage when I change pack weight and appreciate that as well, I think it’s an accurate adjustment. I haven’t tried using the run power model for skimo, but I imagine I’ll figure out additional weight because of the approx 3 lbs per foot. Will this mean additional 15lbs on my back? I’m not sure. I know the Vo2 numbers per Lb on foot but not precise on weight on back.
What have you noticed with your usage?
@Pia Mia,
I’ve been struggling recently with a bit of off-and-on Patellar tendonitis, while not the same as Achilles tendonitis, it has made me think a lot more about the tension on my ligaments.
As I’m hiking uphill I can either use my anterior chain – pushing through my forefoot and quad, using the foot as a lever (placing a good deal of force through the achilles tendon) or I can hike using my posterior chain – pushing through my heel with foot flat on the ground. This places less strain on the achilles tendon, but elongates in nonetheless.
I’ve noticed that when my achilles tendon gets fatigued I have to scrap both of those methods and go to the stair master. This lets me place my foot flat, instead of toes up-heel down, and use my posterior chain instead of anterior. Because my foot is flatter I also reduce the elongation of the achilles tendon, though, not eliminating it.
Not sure if this will be helpful, but hope you recover well and get to race!
Andrew – You make a good point, it’s not possible to know exactly why another coach does something unless they openly state it. I was curious if these thresholds and progressions resembled another “school” of training. I had checked their website and they do not indicate any training philosophies (Italians don’t embrace tech quite as much as others).
Alpine – The AnT of 182 seemed high to me as well, especially when the only data given was a max HR test. You’re also right, it resembles most endurance training plans; I thought it included more speed-work than I’m accustomed to seeing in plans but nothing crazy. Funnily enough, I had the given them the “expert halo” and hadn’t considered that it could have been a simple computation error when coming up with the thresholds. I think my biggest fear was the high intensity and minimal aerobic work leading to the 3 month peak with no further progression and no long-term adaptations made.
LCB – thank you for the response. My physical therapist had me work on mobility and it has made a difference!
Dr. Reed,
Thanks for the thorough reply. I met with Pete Dickinson from world cup physio and he watched my movement and thinks my muscles are tight and that I’m a squat dominant athlete and need to work on my locomotion; improving and utilizing deadlift motions and hip-hinging through my gait. I’ll absolutely work in your suggestions to my recovery. Going forward I’ll work in a good isometric building block to strengthen the tendons and joint. Thank you very much for your input.
