Went to the track yesterday with my bike, had as an option to bike sprints or weight pulls. Opted for the weight pulls. Didn't want to do too much because going to run tomorrow. Not sure if i want to run hills on pavement or tempo 100s on turf. Probably turf.
These pulls are very exhausting. Get the HR up fast and use full aerobic capacity by the end. Even 2x2 for 50 yds was hard. I hit HR of 180 at the end of #2 because I rested very little between reps. Found the 2 45 plates under the bleachers. I hid them in tall grass near the track. Stupid that I have to do this.
Stretches, drill, bands, 2 x 50yd strides
By no means is the knee anywhere near normal or at the point where I can do full scale strengthening or training. Jury is still out whether it will ever be. Better to go slow and try to get as much healing as possible. Hard to be patient.Weight pulls - 90lb
2 x 2 - 50 yds on turf
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I know you are referring to using up aerobic capacity as being winded, but for your readers aerobic or anaerobic is defined at the cellular level and repeat short, very hard efforts are predominantly anaerobic (without oxygen). The extreme windedness comes in because anaerobic still uses oxygen but it is to replace the spent stores just exhausted, which is multiple times less efficient than aerobic work. Also it generates carboxylic acid which significantly increases respiratory stress as a means to exhaust it. This is also why you can be so much more winded with predominantly anaerobic work, even if the heart rate doesn’t go as high.
ReplyDeleteTrue aerobic capacity is not really tapped until about 4 minutes into exhaustive effort, like a 1 mile race. If you want to increase aerobic capacity long hard repeats are required. Not fun. Of course if starting from an out of shape or predominantly anaerobic training plan, anaerobic repeats will result in some improvement in aerobic capacity but not nearly as much if it is specifically trained. Specificity is the key.
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