Interviewed on the BA Podcast

by Patrick   on October 2, 2012

7 comments

1 Bryan { 10.03.12 at 4:46 pm }

Hi Patrick,

Great interview!

I know this podcast didn’t delve much into details, but if I understand it correctly, is having a strong aerobic base crucial to developing good heart rate variability?

From my other research (your posts and some of Charlie Weingroff”s), having a strong aerobic base pushes your anaerobic threshold further to the right, enabling you to work harder and longer without tapping into the more “costly” anaerobic energy system. Does the improvement in heart rate variability stem from the fact that you are able to recover faster by avoiding entering the anaerobic energy system compared to if you were more unfit?

I use to be a huge proponent of using HIIT for everything. Problem was, I always felt gassed very early on in my strength training sessions despite doing HIIT. Every since I started incorporating more aerobic work, working around 130bpm a few times a week, I’ve noticed very significant improvements in recovery time; it feels like I have more gas in the tank during my weight training sessions.

My question is, how often would you recommend someone work train the aerobic system in a week, given that they may have a poor aerobic capacity in the first place, while also doing strength training? Would you have them do it frequently at the beginning and then slowly taper off to maintain?

Thanks!

2 Patrick { 10.04.12 at 3:33 am }

Bryan,

Thank you. I’m glad you enjoyed the interview.

In a nutshell, yes, you are correct, having a strong aerobic system will allow you to push everything to the right so that you don’t have to tap into your lactate system as quickly to fuel high intensity efforts (you can work at a higher percentage of your HRmax).

By improving your aerobic system you also tend to see improvements in HRV (greater variability) as you are enhancing parasympathetic tone. This is also very favorable from a recovery standpoint.

It sounds like you have the right idea with regard to balancing your training now. To answer your last question, it would depend on where they are currently. Someone who is very unfit will have some sort of conditioning demand several times a week. Usually 2-3x/week they will be doing more cardiac output or tempo type of work, 1x/wk some form of threshold conditioning (at or just below AnT), and after 2-3 weeks of that(depending on their starting point) they will add a day of short duration (5sec) sprints with 45sec recovery. So that is 4x/week of conditioning. Usually for lifting they are doing 2-3x/wk and the lifting is typically not above 80% intensity so that we can stay focused on our goal of enhancing conditioning and not confuse the body with too many tasks at one time (heavier lifting comes in later phases and aerobic work is then backed off and used as restortative/maintenance training). I like to use a high-low type method and group lifting and more intense running activities together. A sample template of weeks 1-2 may look something like this:

Mon – Tempo Runs/Body weight circuit or Light MB circuit
Tues – Lift/threshold training
Wed – off or restorative
Thurs – Same as mon
Fri – Same as Tues
Sat – Restorative or Cardiac Output
Sun – Off

When we add the short, more intense efforts, the alactic training, (these can be on a bike or running up a hill or using a short distance on the ground 20-25yrds to start) the template may shift:

Mon – Alactic Efforts/Lift
Tues – Tempo Runs/Body weight circuit or Light MB Circuit
Wed – Off or Cardiac Output
Thurs – Lift/Threshold training
Fri – Same as Tues
Sat – Off or Cardiac Output
Sun – Off

Hope that helps give you some ideas to play with. Again, a lot of this depends on the fitness of the person. If they are even more deconditioned, those first 2 weeks may be extended out further or we may have to do more low intensity work because they are not fit enough to handle the harder stuff.

patrick

3 Bryan { 10.04.12 at 6:14 pm }

Patrick,

I really appreciate you taking the time out to write out such a detailed response!

Would it be okay with you if I emailed you for some specific recommendations regarding my personal situation?

Best,

Bryan

4 Carl { 10.04.12 at 7:58 pm }

Being a fan of “Ceilo deporte” and ithlete, and information on eptopic beats with tests under 90 seconds with athletes? Perhaps some HRV research? Much of it the information with parasympathetic reactivation is 30 seconds by researchers like Buchheit! Do you do any standing tests to compare supine and sitting Patrick?

5 Patrick { 10.05.12 at 3:49 am }

Bryan,

Glad the response was helpful. It is hard to do email consults since my time is limited due to my work obligations and my clients who I coach. So, it may be really hard for me to get back to you in any sort of timely fashion.

Carl,

I have had some guys do standing and sitting tests and compare, but it isn’t something we do much on a consistent basis. Usually if they are really fit and have a very low resting HR then I have them take the test orthostatically since it places them in a slightly more sympathetic state so that the heart is being a little quicker. I know that the Omegawave and the Nerve Express both have portions of their tests that are done in standing positions or after exertion (reps of sits ups for the Omegawave and timed valsava for the nerve express).

patrick

6 Bryan { 10.06.12 at 5:45 pm }

Patrick,

I understand, and thanks for the previous advice!

Best,

Bryan

7 Carl { 10.07.12 at 1:53 pm }

Patrick,

Looks like autocorrect was auto-incorrect

any information on eptopic beats with tests under 90 seconds with athletes?

Thanks,

CV

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