For the German speakers very interesting analysis of the San Millan’s publication including UAE team and Pogacar’s data (presumably). Some English also included.
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I just scrubbed through the video and there is definitely also plenty of English to make it worth a look for us Yanks. Thanks @Skeggis
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FWIW, you can turn on Closed Captioning with auto-translate in Youtube.
I am always a bit puzzled by TCC/PA videos. They are trying so hard… Somehow they tend to replicate the same formal errors, over and over again. These are reintroducing 1980s textbook wisdom and drawing wrong conclusions. E.g. introducing lactate levels of 4mmol as some kind of threshold. As it might hold true for a population average it does not on the individual level. And again: is his conclusion really “train slow”? He just demonstrated himself that Tadej Pogacars AeT will be approx. 300w. ISMs recommendation is training at/around AeT. Slow? I really want to be that slow…
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Not sure if I got that impression from the video. More like that they just took the 4mmol as a reference for the discussion, otherwise its difficult to compare…Same for the training conclusions, I think ISM also himself was just quoting many older studies stating the obvious, going “slow” is good for endurance…
I struggled to watch the beginning of the video even with subtitles. Can someone give me the management version? Is he trying to prove that Pogacar’s performances are unreal? What is the conclusion?
The conclusion concerning Pogacar is that his performance is reasonable. At least if it is his data that is presented in ISMs 2020 paper (and Pogacar is the athlete with the astonishingly low la-values at high power output). Lots of guessing in that video.
Wow…great idea! May I ask how did you make that analysis?
I dump all my ride data into a database (basically grab the data from Strava and transfer it to a database).
Run some Python code on it. My job has a lot of data science aspects, doing things like this come easy for me. This is not overly complex to code.
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Is anyone regularly using DFA Alpha 1 to ride under the aerobic threshold?
I got a Polar H10 and HRV Data Logger. It seems to work pretty well. My aerobic threshold seems to be bang on with what I determined years ago with Seiler’s 60-70% of HRmax estimate. For me that range is 113-132bpm.
On my first DFA Alpha test, I was staying above the .75 threshold right at 130bpm. If my HR blipped up a couple of beats I’d dip under the threshold.
On my second test, about 125bpm was right. 128bpm pushed me under .75.
I was also extra tired, and noticed that 45 minutes into the ride I had to lower the intensity quite a bit to around 123bpm to stay above .75.
So what is the conclusion with DFA Alpha 1?
Just keep riding at 125bpm or under for low intensity rides?
Do intervals at 125bpm to track power at that HR? A gauge of aerobic fitness?
I’ve learned that it is more sensitive than I need. Upper 120bpm and lower 130bpm are the same thing. Technically mine is about 128bpm, but I’ve measured it as high as 133bpm.
If I have a sustained effort that falls (for example) around 110-118bpm, I pick up my pace unless I’m tired, in which case just above 110bpm is fine. If I have a sustained effort that falls in the upper 130s, I lower intensity. I consider 126-134bpm to be exactly the same thing.
Power at that HR, as well as power just lower and just a bit higher will improve with aerobic fitness. By tracking it at 125bpm, you are tracking it at 120bpm (or 130bpm, etc). 125bpm is as good a level as any other in that neighborhood.
I use it a lot.I also use the FatMaaxer app ( Android Project to find FatMax in real time with a Polar H10 )on Android to monitor it when I’m on the turbo in realtime. I’ve found that the power & heart rate values can vary quite considerably depending on what state I’m in. If this 0.75 thing is an accurate representation of where VT1 falls then I reckon that is a good thing. Bruce Rogers has written about this in his blog. Muscle Oxygen Training: To train hard or not, that's the question. I found that according to this method, when I’m fresh, my heart rate is at VT1 is higher (79% of HRmax) than I would have expected, as is, to a lesser extent, the power.
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@AJS914 Let me just say one more thing that may not be clear in my response. I don’t question the accuracy or the validity of the approach. Sure, Bruce Rogers needs some science-y folks to further validate what he’s published, but it’s good enough for “field testing”, IMO (and obviously more convenient than lactate). I saw good alignment with what I was seeing with other approaches suggested by my coach (lactate, breath, etc.). I simply don’t use it on a day-to-day basis.
Yes, I thought it was bang on with what I’ve always thought my aerobic threshold to be using the ISM talk test and Seiler’s % of HRmax estimate.
I don’t have an Android device but it appears to be doing the same thing as HRV Logger which I have been using on iOS with the Polar H10.
It does basically. The main difference is that it gives you a continuous reading rather than one every 2miutes
Exactly where I’m on it. I tend to ride a bit lower than where I think VT1 is on the flat. Let it creep up a bit on hills. Back off if I sense my breathing changing. If anything be conservative in where you ride at, if monitoring via HR.
Also if doing a longer ride. VT1 is considered a physiological turn point. So to stay around that turn point power will need to drop as time goes on. Listen to your body and breathing as well as look at the numbers on a ride.
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how long do you train this way your base & do you feel improvements?
Hummmm, impressive man! 
At least I have this in common with young Mr. McNulty. The only problem is that’s 20bpm below my LTHR…
LT1 HR should stay pretty consistent, as a percentage of LTHR. Mine’s always been 30bpm below the second threshold. The problem is that the HR for both turnpoints has gone down a bit over 35 years.
its caused by fatigue, glycogen depletion or not enough function of the IIx fibers imo