ronocnikral Member

Maffetone also suggests to subtract 10 from that number, so that brings him to 135. There's very little downside to training at 130 vs 135. I actually prefer to run every day with one or 2 rest days per week. A good starting point is to take the weekly loads from c25k and spread out over 5 days than 3. If you run slowly…

Gloves help from slipping, even with cork. It takes energy to keep fighting the "slippage." fit could be another issue. So could core strength. Or some combination. Remember proper riding posture-relaxed upper body, bent and relaxed joints, spine rolled out, not in. I could only ride in my drops for about 20 miles at a…

As said above, run slower. I would argue you're running too hard. I would focus on keeping your hr under 130, just a swag. Google "aerobic range" just for reference, about 6 months ago I did this exact thing and couldn't string 20 mins together at 4.2 mph. I would walk and keep my hr below 130. I can now run approximately…

Don't stretch.

get hrm, keep hr low. I don't know anything about you, but I'll throw out 130 bpm to start. google "aerobic HR zone" and pick your poison. That's much better than the state you're in now. I know it's not popular and you don't get talk about how much "you love the burn." The acidosis does you no good and will actually…

I run daily, with the belief that it helps me in my goals. The reasoning is thus: 1)i train low intensity and predominantly work my slow twitch muscle fibers. This is for long distance and endurance. 2)loading my muscles appropriately to have a training effect and recover within 24 hours. Catching the supercompensation…

Care to explain? Everything I've read says even well trained distance runners will have a v4 level (which is an indicator of aerobic fitness, but not actually the aerobic threshold) around 170, but usually below. The little I know about the op, it is very likely she is the opposite of "well trained." Transformations to get…

I don't use a stairmaster, my building is 54 stories and I use all 54 floors - up and down. But, I would suggest getting a chest strap HRM. Or, get your HR from the machine, take note of your exertion and focus on that. I can usually tell when my HR is going to spike and can stop it before it gets out of control without…

Hopefully you're not that person draped all over the machine, elbows out 25 % of your weight on the bars. I do over 2000 ft of real stairs a day plus run about 6 miles as well. Looking to ramp up another 1000 ft a day, but I've got some hiking and mountain objectives. It's incredibly boring, but I think of the mountains.

Total stress on your body is what you need to think about. If your spouse stresses you out, you can't workout as much. If work stresses you out, you can't workout as much. If you're sick, you can't workout as much. If you go down too far down the overstressing road, the penalty gets exponentially higher.

I always advocate to wear a helmet, but they don't completely eliminate the risk. My FIL is a quad from a bicycle accident and my father is on disability from a TBI, both were wearing helmets. Ride cautiously, conservatively and mentally prepare how to crash. Fortunately I've always crashed "correctly" and worse case…

ME too, I hardly ever buy anything full price and have access to a few 'pro' deals, so there is no reason for me to shop there.

My randoneeuring rig has s&s couplers. If I were to design another s&s bike I would go with caliper brakes and threadless headset. They are pretty slick and if you do a lot of riding and traveling, well worth the money. My tandem also sports couplers.

you're on a good path. just remember to take it slow, enjoy the ride, take some naps in the shade, eat some food, talk to and meet strangers while riding and you'll be fine. 70 ish miles a day is a pretty light load especially if you take 8 to 10 hours to do it. not sure on your plans each night, but you'll find camping…

Eat lots of food. I don't think Mr pork chop is still kicking, but his heritage lives on. A mandatory food stop. If you're doing it right, You'll gain weight. Ragbrai is a pretty laid back event that is a lot of fun. I rode my first complete and by myself at age 11, Ragbrai 22. Time in saddle helps, but if you have a fair…

Trenches get set with snowshoes or skis. idiots post hole. Nothing is more annoying than someone post holing on the skin track. One of my pet peeves in life, but I understand not everyone in this world can be my little project. You should also understand that most people think snowshoes are "hover shoes" but they are still…

You clearly don't understand how to apply lactate testing into a training program.

Maffetone's "Training for endurance" 2nd edition is usually less than $1 on amazon. Unfortunately, shipping is $4. Well worth the money.

You call that obsession. And it's not healthy.

Not to blow up this person's thread, but the problem isn't necessarily based on being in an online forum. C25k takes a VERY conservative path. If that's what you want to recommend, that is fine. I find it to be way too conservative and find that running 4 days a week (and eventually 5 and 6), but at the same or slightly…

I don't either. I do have a handheld lactate meter. It was cheaper than my garmin watch.

Running transfers well to hiking, but it isn't 100%. Hiking is my training objective and I spend a fair time running. My running also isn't as good as it could be because I spend a lot of time climbing stairs. I do over 10,000' a week of vert when not in a rest week. I personally don't like C25k, although it is very…

As an engineer, I find HR monitoring to be too inaccurate. As you build aerobic base, you transfer many muscle fibers over to the aerobic side. As such, your aerobic zone becomes much bigger and the "no man's land" is small to virtually non-existent. Physiological testing is the gold standard. In fact, many people say HR…

To add to this, it is interesting to note that we don't "build" muscle how many people think we do. The muscle fibers we have are what we have to work with, we don't create new ones. Some muscle fibers were cast to aerobic/slow twitch and others anaerobic fast twitch. And there is a huge range in between. What we can do,…

Your feet look disgusting. Your shoes are most likely too small or at least it is a fitment issue. Your big toe nail looks like you trimmed it with a hatchet and is too long. The pain you are having is most likely going to be a lost toe nail. Seriously, vonhofs book is cheap and addresses most of your issues you are…

Also, you should keep your callouses "Soft" by doing foot soaks and self pedicures a couple times a week. Otherwise, you develop what is called a deep blister, under the callous and they can be very painful. Pick up a used copy of Vonhof's "Fixing your feet."

Long duration, low intensity. Should have started 4 months ago. Hopefully you haven't been over doing the cardio work.... When I go out for 2 or 3 days, my pack with water is less than 20 lbs and leave the stove at home. I can't imagine the purpose of bringing all raw food for over a week and hoping it is still good at the…

Aerobic base, aerobic base, aerobic base. I've been above 14k three times this year so far. Acclimatizing science is a bit variable, but as others said hydration and taking it slow can help. Did I mention you should do long duration, low intensity runs and stairs?

You're out wandering around. You should come back into the house. Maybe I missed, but who said there is only one type of exercise?

It's also flawed, and ninerbuff doubled down, that you have to burn ALL or most? glycogen stores to even start burning fat. Which is not true. Various muscle fibers do utilize lipids (fats) as a fuel source. So, if you train those muscle fibers, you are utilizing fat as your primary fuel source. This can be quantified in a…