Hi Gordo. I have a question: how to train "not decoupling" and/or durability? Train benchmarking pace at LT1/Z2 and accepting Heart rate decoupling or, at the opposite, train benchmarking Heart Rate (below LT1 in Z1 or LT+5/10 in Z2??) accepting the pace? Many thanks
[A] Thanks for educating us on this, and the riches that decoupling and NOT decoupling can tell us about our capacities at various effort intensities and durations.
Coincidentally, TIL that (1) TrainingPeaks has a decoupling metric that emerges from the “Analyze” feature; and combining that with (2) keeping an > 60 minute effort at a constant heart rate (more accurate around a track, or on a flat course) OR on a treadmill at a non-changing pace and grade, this decoupling metric can give us an idea whether one’s effort is < AeT, at AeT, or > AeT. See appended. It’s sort of a variation of your “Capped Heart Rate Routes” technique.
[B] Thanks also for emphasizing that each effort has its own curve regarding an effort of X intensity for Y duration. It’s neat to learn that doing a series of these efforts at 60, 80, 100 minutes, etc., at appropriate pace/ power intensities is a way to see if we have aerobic capacity for a 21K, 42K, 50K, etc.
[I decide to move the question here after originally asking on YT]
TP decoupling - I like to highlight the segments directly in the file and compare. Takes a little bit more time but allows me to ensure I'm comparing exactly what I want.
As for substitute lactate testing, my preferred method is the two-stage test : (1) progressive ramp; then (2) extended block at estimated LT1. If you don't have access to lactate then pay close attention to breathing, feel and heart rate. See article called The Importance of Submax Benchmarking.
I did the progressive ramp and block at estimated LT1.
I did it in a race, knowing full well I would be "sandbagging" my RPE and at a pace almost 2:00/mile slower than race pace.
I originally was going to use HR as my "cap," but during the progressive ramp, I noticed my HR was 12-14 BPM higher than usual. So for the block itself I decided to go by "feel" and "breath" rather than HR. The the 12-14 bpm "race inflation" of my HR remained steady during the block.
So I learned that HR inflation in a race context is significant for me, even if I know I'm sandbagging. I assume this is due to emotions?
Questions: Should I try a decoupling test at an increased RPE? Any thoughts on the effect of emotions on HR? Thanks for considering.
The elevated HR in a race is common. Also, an elevated HR when fresh & trying a new benchmark protocol is also common. The gap will usually close over time.
That said, the HR elevation isn't necessarily a bad thing. It's our body's way of getting us ready to perform. I suspect the source is multiple factors - emotions as well as biochemical.
I recommend you do LT1 benchmarks in training as well. Don't seek an elevated RPE. Dial in your Easy/Steady effort. Endurance efforts are a great session, easily repeated and useful training.
Hi Gordo. I have a question: how to train "not decoupling" and/or durability? Train benchmarking pace at LT1/Z2 and accepting Heart rate decoupling or, at the opposite, train benchmarking Heart Rate (below LT1 in Z1 or LT+5/10 in Z2??) accepting the pace? Many thanks
If you are decoupling then lower the pace/power target a little bit.
Also, early in the workout, do not push heart rate up early. Give your body more time to warm up.
G
Hi Gordo,
[A] Thanks for educating us on this, and the riches that decoupling and NOT decoupling can tell us about our capacities at various effort intensities and durations.
Coincidentally, TIL that (1) TrainingPeaks has a decoupling metric that emerges from the “Analyze” feature; and combining that with (2) keeping an > 60 minute effort at a constant heart rate (more accurate around a track, or on a flat course) OR on a treadmill at a non-changing pace and grade, this decoupling metric can give us an idea whether one’s effort is < AeT, at AeT, or > AeT. See appended. It’s sort of a variation of your “Capped Heart Rate Routes” technique.
Do you have any thoughts on using decoupling this way as a “poor man’s” lactate threshold testing for AeT? [Source: https://uphillathlete.com/aerobic-training/heart-rate-drift/ ]
[B] Thanks also for emphasizing that each effort has its own curve regarding an effort of X intensity for Y duration. It’s neat to learn that doing a series of these efforts at 60, 80, 100 minutes, etc., at appropriate pace/ power intensities is a way to see if we have aerobic capacity for a 21K, 42K, 50K, etc.
[I decide to move the question here after originally asking on YT]
Dan,
TP decoupling - I like to highlight the segments directly in the file and compare. Takes a little bit more time but allows me to ensure I'm comparing exactly what I want.
As for substitute lactate testing, my preferred method is the two-stage test : (1) progressive ramp; then (2) extended block at estimated LT1. If you don't have access to lactate then pay close attention to breathing, feel and heart rate. See article called The Importance of Submax Benchmarking.
Let me know of you have follow up,
G
Hi Gordo,
I did the progressive ramp and block at estimated LT1.
I did it in a race, knowing full well I would be "sandbagging" my RPE and at a pace almost 2:00/mile slower than race pace.
I originally was going to use HR as my "cap," but during the progressive ramp, I noticed my HR was 12-14 BPM higher than usual. So for the block itself I decided to go by "feel" and "breath" rather than HR. The the 12-14 bpm "race inflation" of my HR remained steady during the block.
So I learned that HR inflation in a race context is significant for me, even if I know I'm sandbagging. I assume this is due to emotions?
Questions: Should I try a decoupling test at an increased RPE? Any thoughts on the effect of emotions on HR? Thanks for considering.
The elevated HR in a race is common. Also, an elevated HR when fresh & trying a new benchmark protocol is also common. The gap will usually close over time.
That said, the HR elevation isn't necessarily a bad thing. It's our body's way of getting us ready to perform. I suspect the source is multiple factors - emotions as well as biochemical.
I recommend you do LT1 benchmarks in training as well. Don't seek an elevated RPE. Dial in your Easy/Steady effort. Endurance efforts are a great session, easily repeated and useful training.
G