It's becoming apparent that my thinking on low volume training is different to most.
If my life was super busy and I only had 5 hrs a week to exercise, what would I do?
A quick thread 👇
a) I would walk a lot throughout the day
b) I would do daily yoga
c) I would do short, regular strength work.
d) If I couldn't challenge my metabolism with movement, I would challenge it with nutrition.
Why would I take this approach...
Because if my life is so busy that I can barely squeeze in an hour a day, the best thing that I can do for myself physically is to mitigate some of the stress coming from the rest of my life....
Trying to continue to continue to train 'competitively' i.e. adding additional stress to the mix with high intensity training, would be one of the worse things that I could do for my already challenged physical health.
We'll all hit these periods in life at one point or another. When we do, I'd encourage being honest with oneself, looking at the bigger picture, and above all else doing what's necessary to stay healthy.
"Competitive" training will always be there when life space opens back up.
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It seems that this technology topic is pretty polarizing! So, let's keep at it! 😊
I do get it. There is some useless crap out there.
So what *doesn't* fall under the category of useless crap? What "technology" do I recommend? And why?
A brief thread 👇
1/
What: A reliable Heart Rate Monitor
Why: When it comes to exercise prescription, internal load matters! I want to know how much internal stress the athlete is under for a given external load. Heart rate provides an easy window into that.
2/
What: A proven #HRV tool (e.g. ithlete, HRV4Training) + my quality heart rate strap
Why: Training load only makes up a small % of the overall stress for most athletes. HRV provides an otherwise invisible window to the *global* stress on the athlete's nervous system.
So, now that we're all agreed on just how important having an #AerobicBase of strong #FatBurning is...
Just how do we go about building one?
A brief thread... 👇
Above you'll see data from 10 recent metabolic tests for athletes that I also have training data for.
They range from
- recreational athletes <-> elite
- super strong #FatBurners of 11kcal/min <-> athletes with very poor max fat oxidation rates of 2kcal/min..
You can see their average training intensity for the 12 mo before the test plotted against their test results. The first takeaway is obvious..
Athletes with a strong ability to use fat as a substrate spend more of their time training at a very low intensity than those who don't!
Above you'll see one of me early metabolic tests from ~16 years ago.
The black is my fat burning, the gray is my CHO burn.
As you can see, in my threshold zone, fat burning dropped to zero and every minute at 280-300W cost me ~20kcal worth of CHO stores, i.e 1200kcal/hr!
Below is another test from an elite Ironman guy.
Even though his threshold is higher than mine, he was still burning ~7kcal/min of fat in his threshold zone, i.e. even though riding *harder*, it was only costing him 13kcal/min (780 kcal/hr) from his CHO stores!
As we continue to increase the intensity of exercise after moving from nose breathing to quiet mouth breathing, eventually we encounter a second breakpoint in ventilation - the transition from quiet mouth breathing to loud mouth breathing...
At this point, metabolic acidosis is starting to increase and the body's response to it is to "blow off" the increasing carbonic acid in the form of additional CO2...
The #AerobicThreshold or first rise in the lactate curve is a key training intensity.
Primarily because it usually coincides with the highest rates of #FatBurning coupled with relatively low CHO oxidation, so the athlete can accrue a lot of work with minimal metabolic fatigue
My buddy @feelthebyrn1 always said that he could feel the AeT as:
"the first deepening of the breath"
In my experience, most athletes don't do a very good job of identifying this point & mistake their AeT for a point further up the curve. So, what should you be feeling?