In 2005 I became ill, I had zero energy, completely fatigued, swollen glands, night sweats, stressed and could not sleep. I had many blood tests and couple of weeks off work. Looking back, I am pretty sure it was OTS. Under educated I pushed my base into zone 3-4 thinking harder was better and after great gains my fitness slipped, I chased it and it all went pear shaped.
I have trained and ridden much more in the last two years and I think Keto really supported this. However, looking back, I have had several points where I was pushing overreaching into early OTS, particularly around disturbed sleep and stress. That said it is easy to look back it is hard to see it at the time.
In September I agreed to do the Haute Route Alps Aug 2018 and not wanting my fitness to drop Sep-Dec, as usual, I pushed on with my cycling. However, I think the break in Keto and move back to carbs, along with work and life pressures tipped the fine balance. My fitness dropped, my sleep reduced my stress increased, I tried to push harder. My muscles ached my interest died and BANG. It is always easy to see it looking back.
2018 has not been the start I wanted ahead of my biggest challenge to date. I am in a negative spiral not sure what is causing what but 1 month in I am just about wanting to get back in the saddle, I have had a few recovery rides, I am still tired so how to move forward?
There is so much research out there and so many training methods, HIIT, Sweet spot, Time crunched, Polarised and MAF to name a few and each will stress different parts of our energy systems.
MAF, I have previously read and dismissed this method, although I have always incorporated long easy rides in my schedule. However, Phil Maffetone’s explanation of OTS where one’s aerobic fitness is compromised with excessive anaerobic training. I have read of many peoples’ success with this method on this forum but it is a considerable change in ethos and a big leap in faith.
Tom Bell [tombell.co] UCI & World cup XC competitor. Advocates Polarise training with 90:10 ratio where the traditional base miles would be conducted at a similar intensity to MAF, however more time it spent above lactic threshold rather than in sweet spot or at threshold during intervals.
As I am coming back from illness and suspected OTS I feel that traditional low intensity base will be less stressful until my fitness starts to recover. Both the above methods suggest that increasing the base HR does not necessarily improve or speed up results.
So what Heart rate/power to use and how to adjust this for a keto athlete?
180-age, 65-75 MaxHR, % Latic threshold, HR Reserve, % FTP?
If it is to build aerobic base should it be where we are burning 100% fat as measured in metabolic test?
My Lactic HR changes by 9 beats but neither my MaxHR (184) or my RestingHR (43) change and at the moment my FTP has plummeted back to about 230.
Does anyone know the best way to establish keto base HR zone? Or have experience coming back from OTS?