Good training weather, mid 60ºs, partly cloudy, breezy. I ran 7x150 today in 3 sets. It was hard.
Hoka trainers on
stretches, drills, bands, 100m
Hoka Rocket X2s on
3x150m w/ 30 sec rest - avg ~26.5
2x150m w/ 30 sec rest - 23.75, 25.08
2x150m w/ 30 sec rest - 24.85, 27.5
Heart rate hit a max of 183 on the first set.
141.0 lbs after workout.
I think I'll stick with the Tue, Fri, Sun workouts, with Sunday being bike, Friday speed, and Tues conditioning/tempo. Maybe I'll try a 300m some Tues to see where I am. Doubt I can break 45, maybe 46. Wonder how my foot will hold up to running a turn, haven't tried in months.
Weather looks ok for Friday, still 70º. Weekend rain, but Tues looks good. Still no freezing weather in the forecast.
Need to get on the weights/resistance on Sat and Mon.
As you now have experience with an alternate way to train on a bike (sprint intervals) I would like to promote further diversification, even if it is just experimental. Most road cyclists don't ride exclusively uphill so I assume Bill M has some routes on varied terrain. A 20 mile route with gentle rollers and a few short steep hills that you can power up in 20 to 30 seconds will provide variable stimulus with significantly higher periodic peak power than is achieved on a long steady climb. So training response is more variable with a mix of anaerobic threshold, anaerobic capacity as opposed to just threshold. And on the right route is a lot more fun especially with a riding partner. You can take turns pulling to keep average speed high and race each other up the short climbs, recover, and repeat. In the winter it can be challenging to remain comfortable without investing in cold weather riding gear but still doable on a warmer day.
ReplyDeleteAnd when I read ... makes me think the conventional wisdom is wrong. https://pmc.ncbi.nlm.nih.gov/articles/PMC9143438/
DeleteYeah saturated fat drives it. How does your egg experiment compare? Did you confound your egg experiment with saturated fat sources? I see a correlation in my labs to fat intake for total cholesterol but the ratio never changes. I got carried away on cheese and ice cream and had a 201 where baseline is in the 160's yet the ratio remained at 3 as HDL also increased. Actually had met the recommendation for HDL with the higher total cholesterol but at baseline I'm always under the HDL recommendation but with a good ratio. Amy's ratio is 2. Crazy low LDL but her HDL is also below the recommendation.
DeleteNot really. Saturated fat seems to have large and small molecule LDL. Large molecule does not seem to contribute to plaque. When my LDL was 203 (total 281) my ratio was actually better because my HDL was 59. At that time, my TriG were 73, half of what they were this yr. I'll find out more about my LDL molecular make up when I have the fractionation tests. The thing is, there is probably no way to change your LDL chemistry, according to Dr. Gary. Susceptibility to CVD more complex than just LDL measurement.
DeleteIn the article you posted “Is There a Correlation between Dietary and Blood Cholesterol? Evidence from Epidemiological Data and Clinical Interventions” in part they conclude “ if the cholesterol sources are consumed with saturated and trans fats, as happens in the Western diet pattern, increases in plasma cholesterol may be observed.”
DeleteSo my question to you is in your 6 egg daily experiment did you confound cholesterol consumption with fat consumption from other source.
“ there is probably no way to change your LDL chemistry” that’s why you pin any plaques in place with statins. That works.
DeleteBy chemistry I understand he to mean modulate the sub fractions not toggled by statins
DeleteI do think the egg diet, values mentioned in previous comment, was not confounded. Other animal sources were minimal, chicken breast, fish, a sprinkle of cheese.
DeleteYour compensatory mechanisms may be broken. “ The epidemiological data and the clinical interventions presented above clearly indicate the lack of correlation between dietary and blood cholesterol. These observations also suggest that the body has specific mechanisms to manage excesses of dietary cholesterol. ”
DeleteThis study suggests eating 6 eggs a week can improve CVD risk. I probably have eaten only about 6 eggs in a year. Very confusing and I'm sure, very individual. As i mentioned, during the egg diet, my HDL and Trig were at quite healthy levels. https://pmc.ncbi.nlm.nih.gov/articles/PMC9143438/
Delete" The absorption of dietary cholesterol varies according to each individual and it comprises cholesterol from food, biliary cholesterol, and to a certain extent intestinal epithelial sloughing [60]. The transport of cholesterol to the liver involves several steps including solubilization in micelles, transport to the enterocytes, incorporation into chylomicrons, and transport through lymph and blood vessels to the liver and other tissues. The absorption of cholesterol varies from 29 to 80% with an average of 60%".
DeleteAre you taking prescription dose of niacin?
ReplyDeleteNo 500mg everyday
Delete