The caveat of the cold adaptation training is to avoid actual hypothermia and frostbite. If you are training in the cold, you should look up the symptoms of these problems, so that you can avoid them. One solution for me is to workout near the train lines. If you need to bail, the nice warm train is not far. Bicyclers can include a blanket or additional warm clothes in the panniers. If you are running in the near athletic range, adding a light pack for cold weather is also probably a good idea. Essentially, if you have proven to yourself that you can run 10 miles every day, then adding a light pack is no big deal.
High athleticism creates diagnostic dilemmas, so in order to avoid unnecessary problems, going to the doctor should be a last resort. Try detraining before going to the doctor. One example of a diagnostic dilemma results from the fact that muscular types are sometimes misdiagnosed as obese. Another might be the presence of low levels of heart proteins, like cardiac troponin T (cTnT) in the blood, or small abberations in the ECG. Essentially, sick people are under alot of strain, and that strain sometimes looks mistakenly like the strain of healthful physical activity.
This study looks at the biomarkers of both skeletal and cardiac muscle damage. http://1.usa.gov/1xHe1oU
All
of us who are working out near the high athletic level are probably
aware that it is not unusual to find muscle protein in the blood. We
tell people that physical activity results in beneficial cardiovascular
adaptations. Let's keep it consistent. There is almost no coronary
disease in age under 40, but they get cTnT in the blood too. cTnT levels
correlate with training level. If you are well-conditioned, don't worry
about low-level cTnT in the blood.
More cold weather training notes http://bit.ly/11ycqDI
There
must be a way to show that cTnT release predicts beneficial adaptation
in the heart muscle. The problem is that we are so often studying
disease instead of health and fitness. If you have a known heart
condition, caveats obviously apply, but using low-level cTnT as a
diagnostic tool would lead to too many dilemmas wrt. physical activity,
IMHO. The problem would be compounded by similar dilemmas surrounding
the BMI calculation. Many athletes sometimes keep mild symptoms to
themselves, such as mild syncope or paresthesia, and the reason is
obvious. Medical dilemmas lead to errors, and erring on the side of
caution can harm people who are trying to do the right thing. BTW, I can't wait to try my gel Cumulus running shoes. Wow! 6+ miles on the hills planned for Saturday, and lap time continues to improve. This is great progress. I only wish I could run much more! Time will tell. experience was indispensable. Many people would find the discomfort unbearable, but the pain is transient and mild, and the knees and quads recover quickly. The benefit is clear in the improved running capacity.
Regarding training advice\u2013 http://bit.ly/1sVwSdx
Here are the experiments. You can prove it to yourself. http://bit.ly/1ubxjeL
Are athletic training improvements coupled to longevity improvements? http://bit.ly/1qlIfsZ
Athletic
improvements remind a person about the reasons they are trying to live
healthy. Exuberance is implicit in the process. A lap for me is 1.5
miles around the lake. I'm loving it. I should have started running laps
around Druid Hill Park lake years ago. Running in the hills is a big thrill!
Using this training schedule, I've cut 4 minutes off my lap time. Improvement continues http://asics.tv/1xsEvGQ
When
I get tired of the level path around the lake, hills and fields are
just up the road. I love this place, Druid Hill Park. There are also
dirt roads, shale stone trails, dirt trails, curbs, and circuit training
stations, and lots of deer. The view is great, especially from the dam.
You can see the whole city. All, to say nothing of Baltimore Zoo, which
is right in the middle of the park. Light rail stops dot the path to
the northwest ridges, the Jones Falls Trail. It is runner's paradise.
Biking v. running http://bit.ly/1qGurGB
Every
time I hear the word "run" or "running" now, my ears perk up. It is so
common in metaphor and parlance. When the body begins to acquire new
capacity, it craves for more and more. I'm looking forward to my run
today. I've been running off and on over the years, always to a false
start. This time it is different. I'm making the best progress that I've
ever made, thanks to fasting and a great training schedule. It is
expected that within a month or two, I'll be attaining to speeds that I
only ever dreamed of. Don't worry about the competition tho. My legs are
rather short, and my feet have supination. ;-)
My first century ride, 112 miles http://bit.ly/1ApeBGs
Liberty reservoir, PrettyBoy, etc, via bicycle - http://bit.ly/YO4z3J
After
running in the hills the first time, I detrained for almost a week. The
resulting recovery was a tremendous confidence builder. The detraining
regimen is indispensable, but once you demonstrate recovery, get back to
the training schedule. Distance is currently up to 6 miles. Calf
strains are long gone,& I'm getting larger calf diameter. IMHO, if
this trend continues, it will be another example of the beneficial
effect of flavonoids and other polyphenols on muscle wear&tear. Once I demonstrated that I could century ride on a bicycle reliably, running was the obvious next step for me. I hit the hills even harder this week, and I recovered more quickly as well. I'm really looking forward to pushing into the athletic range, in order to see if the benefits continue to accrue. The training schedule is friend. I would gladly run much too far without it. It occurs to me that failure in young athletes often results from failure adhere to a scientific training schedule. Another big pitfall is the temptation to set aside the diet that gave them success. Athletes who are successful in their youth probably learned exceptional nutrition skills from their mothers, and they should stick with that.
Assumption: perceived hunger level is a valid measure. http://bit.ly/1zRYAsa
More Interval Fasting Notes http://bit.ly/1vFF8kg
Birds, bats, and bicycles - http://bit.ly/1AfLHGV
The
model is that cold weather training promotes propagation of the
mitochondria, but... In my view, the nutrition recommendations are more
important. http://bit.ly/1vFHgIN It's also useful to think of cold
weather training in the same way as fasting: something that burns
calories w/o any physical exertion. Fasting produces a larger caloric
benefit, but cold weather training might also help. So, if you are
minding the nutrition recomendations, here are the cold weather training
recs....
Scroll thru this blog roll for 2 winter bicycling articles. http://bit.ly/1pogMoS
Cold temperatures, strength, & aerobic capacity http://bit.ly/1HDlfxf
BTW,
this is one great motivation to run.
http://en.wikipedia.org/wiki/Epinephrine - Be sure and scroll down to
the phenethylamines link. It's an eye opener.
Anyone who thinks of
adding mitochondrial capacity also needs to think of boosting RBC
count. It appears that the flavonoids and other polyphenols improve
mitochondrial count, but they also protect the mitochondria from damage.
Cold weather training and fasting are ways to push those benefits
farther, and they may help with the RBC count too. Sub-freezing weather
is returning. I should be able to report about the added foot protection
soon. I bought some winter boots for riding and hiking. I'm hoping for a
large increase in the winter bicycling range, commensurate with the
increase in RBC and mitochondrial counts. Some organizations are loathe to give up their heavy weather secrets. Other agencies may withhold crucial information for reasons that are not in the benefit of others, or guide people into unfruitful paths. Over-competitive types are often all too happy to take advantage of our weaknesses. I recommend finding better associates. Ultimately, we take responsibility for our own training. Good luck with yours.
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