Balkan boy wrote:..
Then all training turns into a downhill ride.
More importantly, how do you measure progress if you are always dropping the pace?
again - pace is not the target. it never was.
If you are having trouble understanding HR capped sessions, think of it as a Rate cap instead or a pace cap even...
Would you increase rate on a (for example) 30'R20, because you could no longer keep the 1:50 you were pulling in the first 10 minutes... no.
its the same with a HR cap. you stick to it.
If you really feel the need to compare , then compare against distances of previous pieces if you must.
distance or pace are just soft targets - nice to have - not important.
on HR capped stuff you are training some specific goal - general CV, building up tolerance, working muscles without oxygen..all using different bands.
no point defining your session target as general cv fitness, wanting to stop in UT2 band - then zonking off in AN, because you feel the need for speed.
make a plan and stick to it.
I guess its why, some prefer watts over HR - because of the psycological factor - i need a higher pace
i guess its not for everyone - has been proven to have better results (polarised training)
question: - how do you ease into steady state...?
I suppose it would depend on how you define it - usually its about 55- 70% HRmax. Uptil now I never felt the need to do a warmup, or ease into it.
I haven't measured it, but I doubt that much lactate is being produced at that rate - at least not enough to cause problems (at least for me).
but then I do a fair bit of steady state stuff - somewhere about 3,5MM / year - might be that i have built up some lactate tolerance or pushed the threshold.
haven't read the book by Nokes, but it does make sense.
"Drink only to thirst, not on a schedule." - I wasn't aware that endurance athletes used to or still do - overhydrate delibrately...