GOT Fitness LOG

[evilwebby]

Ran my first ever marathon yesterday in 3hrs 44mins. Didn't get the sense of elation I felt doing 10ks or halves it was just relief to get over the finish line; don't think I'll be doing one again in a hurry.

The crowd was great though, there was a big banner saying 'Chuck Norris has never ran a marathon. YOU ARE BETTER THAN CHUCK NORRIS!!!'.

Brilliant, well done! 3h44m is really impressive, too!

 

[Fuleco]

Brilliant, well done! 3h44m is really impressive, too!

Cheers mate. Took the first one as a learning curve; whatever the time was going to be my best time. Hope to take 30mins off by next year.

 

[evilwebby]

Do you know how they partition energy source between fat and carbohydrate? Seems a challenging thing to quanitfy - They refer to a blood lactate test. Can it be done with just that simple measurement do you know?

Was wondering myself for a long time.

Turns out that it's simply with a VO2max test - they measure amount of O2 and CO2 both from inhaled air and exhaled air. From this you get a RQ - respiratory quotient, the ratio of CO2 you produce to the O2 you consume (when the ratio is 1:1 this is the point of your Anerobic threshold).

http://en.wikipedia.org/wiki/Respiratory_quotient
http://en.wikipedia.org/wiki/Respiratory_exchange_ratio

I came across this when as part of this series of LCHF articles (http://eatingacademy.com/how-a-low-carb-diet-affected-my-athletic-performance) - the whole blog is excellent, actually. Read all of it if you can, and I'm sure that it will answer nearly every single question you could have about LCHF.

 

[CahillsCornerFlag]

First cycle in months, 4.2m, not far, but as I'm playing footy tomorrow I wanted to be able to walk.

 

[andym78]

First cycle in months, 4.2m, not far, but as I'm playing footy tomorrow I wanted to be able to walk.

4.2 metres isn't far at all mate.

Was it downhill as well?

 

[CahillsCornerFlag]

4.2 metres isn't far at all mate.

Was it downhill as well?

Just to the end of the driveway mate, blowing out me arse.

 

[evilwebby]

Has anyone here ever had a metabolic assessment test?

Seriously thinking about having one done. They seem to cost around £150-£200, so not cheap, but I reckon the data I get back will be very useful and much more precise than the guesstimates that the usual weekend warrior has to try to piece together.

 

[Bruce Wayne]

I don't have a power meter on my bike, so wouldn't be worth it I don't think. Whilst some suggest that vo2 max can be improved, I'm not sure you can ever see huge improvements in it, so I'm not sure how useful that will be to know. I reckon I'm probably anal enough about fitness to be honest. As I'm not a pro, you have to draw a line somewhere.

Should rack up 1300km of training this month. That's a pretty strong base to work from. Been gradually upping the intensity this month and should start doing a whole lot of threshold stuff over the next few months ready for the Stelvio in June. Three months to go.

 

[evilwebby]

I don't have a power meter on my bike, so wouldn't be worth it I don't think. Whilst some suggest that vo2 max can be improved, I'm not sure you can ever see huge improvements in it, so I'm not sure how useful that will be to know. I reckon I'm probably anal enough about fitness to be honest. As I'm not a pro, you have to draw a line somewhere.

knowing your VO2max is only somewhat useful, I'm less interested in that than I am in:

- RQ numbers, what is my mix of fat/glucose at any given % of VO2max
- My Lactate Threshold, which should then give a much clearer picture of what my training heart-rate zones should be

With this info I should have much more confidence in knowing how hard I should be training, the exertion rate that I should be able to manage all day, and how exactly to fuel myself during training and racing.

Depending on the exact tests done, you can get other useful stuff like base metabolic rate which will tell you how many calories you expend if you did absolutely nothing all day, and lean mass/fat body composition.

Been reading more on it and have convinced myself to book a test! It will be interesting to see the results that come back.

 

[evilwebby]

Had a 7km run yesterday and felt really good. Managed to easily keep a pace that would have had me red-zoning before Christmas!

 

[Maxwell]

Decided that im not built for endurance work at all. Fast 5km runs will do me for now.

 

[Superhans1878]

Has anybody ever suffered from hyper lardosis? If so how did you go about fixing it?

 

[Brownie86]

10 miles in 30 minutes on my spin bike, happy with that

 

[maddison]

Has anybody ever suffered from hyper lardosis? If so how did you go about fixing it?

Yes, it helped contribute to my L5S1 fully herniating.

You need to see a physio ASAP, avoid chiropractors for this sort of thing

You'll need to stretch certain muscles off, and correct miss firing/ overworking muscles. If you persevere and do the exercises daily, your body will correct itself pretty quickly. You're looking at about £70 for an initial consultation and first session, and then £35 for every subsequent session. You usually see a physio ever two weeks.

 

[Superhans1878]

Yes, it helped contribute to my L5S1 fully herniating.

You need to see a physio ASAP, avoid chiropractors for this sort of thing

You'll need to stretch certain muscles off, and correct miss firing/ overworking muscles. If you persevere and do the exercises daily, your body will correct itself pretty quickly. You're looking at about £70 for an initial consultation and first session, and then £35 for every subsequent session. You usually see a physio ever two weeks.

Nice one for that mate. From what I've stuied a bit myself it seems to be causes by lower back muscles and hip flexors working too hard to over compensate for weak hamstrings and abs?

Any physios you'd recommend?