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Noob question... Training status recommend low aerobic exercise yet when I do it the response is unproductive....huh?

Former Member over 5 years ago

I'm just starting to get back into running. Have been doing some parkruns and the training status recommendation is to do more low aerobic exercise. So today I calculated my resting heart rate and my max heart rate to calculate the heart rate to stay on. In my case 125

I run for 80 minutes sticking between 120 and 130. I do 10 km. When I finish watch says unproductive...

My lactate threshold says 150bpm 5.15minute km

Have I got this wrong or has the watch got it wrong?

0 KubrickFr over 5 years ago

Hello. Training status is based on training load and VO2max. Although long easy runs are essential (it feels easy, you train your heart, increase vascularization, you can run for longer meaning more muscle fibrer building, etc.), they are low load and don't stress your VO2max, therefore it will only contribute to an increased fitness in association with other types of exercise.

Your Load Focus indicator is an average of the past 4 weeks and it takes some time to be reflected too.

This guy has a lot to say about running and metrics, and he's a MD: http://www.muscleoxygentraining.com/p/index.html

I also recommend buying some books about running training, like Daniel's Running Formula. They all say slightly different things but it makes one realise the science behind training and the numbers, and they more or less all advocate balanced split training.

So don't despair, fitness is something that you increase on the long term by sticking to a plan, it won't change in one session.

0 Former Member over 5 years ago in reply to KubrickFr

thanks..makes sense. I joined zwift and am starting a 6 week FTP builder plan...did the first day. Garmin now says i am 'Untraining'...hahahahaha...

Good advice. Thanks.

0 KubrickFr over 5 years ago

Also, depending on your age (more exactly your max heart rate) 125 seems a bit low, if you are going to use Garmin metrics for training, you may want to go "all in" (I do).

Run a Lactate Threshold test from the watch, this will require you to push quite hard in the last phase (to the point of being unpleasant), then the watch should be able to show you personalised heart rate zones, and you can just stay "in the blue one" (low aerobic, or zone 2) for your easy runs. Or you can choose to use the LT that your watch found automatically already.

0 Former Member over 5 years ago in reply to KubrickFr

I'm 53. The 150bpm comes from the watch. Input that into training peaks and it says zone 2 is 122-135bpm. Is that still low?

Maybe it is time to do a LT test

0 mcalista over 5 years ago

If your running to date has been faster 5K's (parkruns), then your fitness will be optimised around that pace. It's not surprising that when you go and run at a different pace and distance, that your body will initially be slightly less efficient at that pace. And that is what the watch is reporting.

Also, fitness is a slow thing to change, and it is unrealistic to expect measurable changes from a single run. Most running plans are for a period of WEEKS or MONTHS.This is particularly the case for the physiological changes from base running (long slow distance).

It's difficult to serve 2 masters (Garmin and the Zwift plan) - trying to do both will lead to an inconsistent pattern of training.I agree with the suggestion of sticking with a longer term plan - if you stick with it, then your numbers will improve.

0 Former Member over 5 years ago in reply to mcalista

Thanks. Makes sense. I feel really good for incorporation base running into my routine and tbh I really listen to my body before the numbers anyway so all good.

I will build my aerobic base and concentrate on base running for a couple months and see how it goes

0 Former Member over 5 years ago in reply to Former Member

I did a LT test and it was 151bpm 5.16km min

It wasn't as hard as I thought it would be. I dropped my pace for second or so during the 4th and I think Garmin thought that was it. I had a bit left in me. I'll do it again soon