See step 2 before step 1 in many cases!

​@@microcosmcoaching3422 That's basically what I mean. It's much harder to get into WSER than running 100 miles - if things keep the way they are, I'll likely have ~70-80 buckles before ever getting entry into WSER

Don't worry about zone training and go off RPE. Body builders will not fit into the HR zones because your body has to work harder to move more mass. If you feel like at the end of your run, you are very out of breath and need more than 2/3 minutes to recover... you are probably at an RPE of 7 -- which for must of us would be a tempo/steady state run. You are probably going to get way more benefit bringing that down to a 3/4 RPE, incorporating more often for less time, and only doing one of those RPE 7 workouts once a week or every other week. You can then try and look at your HR for those RPEs and build a relative scale (this will change over time as you gain more aerobic fitness). Most devices will allow you to manually set your thresholds to personalize your experience. This goes to the topic of the podcast, all that pre-set stuff is just averages the company plugs in and they may or may not tell you how they come to those numbers. Proud of you for doing that much cardio, most of my body builder friends do... none, ha!

@@Fabdanc Thats what I gathered from the video mostly, I think you are right about the RPE 7 being about where that would put me - I could probably run a little longer in these cases but I tend to start cooling down when I get the impression that the enjoyment wont be worth the recovery. That sadly kind of supports my hypothesis that running just isnt very feasible for effective training at my weight, I am about 200 lbs at 5'9 mid teens body fat. That said I bet your bodybuilder friends actually do a lot of that 3/4 RPE work you were suggesting by walking on an incline treadmill, almost everyone I know trying to gain weight and not let their fat content get out of hand grinds on the incline. So boring, I cant stand it. Ill probably just program more time on the bike

@@jacobbases controversial to discuss... But I think that's the whole raison d'être of Nick Bare lately. Great supplement marketing... But all things considered, the best cardio for a person is the thing they like to do. If cycling /elliptical are more your jam, do that! I am a firm believer that the reason people don't succeed in fitness is because they do things they think they have to do, not things they like to do. Good luck!

Thanks Dale!!

Heck yeah!! Way to get back into it and thanks for listening!

Haunted by the hill beast!!!

It certainly does. And this stuff is so individual. Every athlete is going to respond to dietary tweaks differently, which is why it's so important to pay attention to what's working and what isn't. This way you can continue to hone in on what's supporting your training and perpetuate it forward to raise the floor!

Without getting into the exact numbers, you can base a lot of your dietary decisions around how you feel. For example if you feel good energy throughout the day, and are recovering well what you are doing is likely supporting your training well. If energy is low, you feel hungry and your recovery isn't coming around as quickly as normal, that could be a sign in increase protein and carbohydrate intake. The specifics of how much can be tricky and we always recommend talking to a sports dietician to hone in on those exacts if broader approaches aren't working.

Thanks so much for the feedback!

Thanks for listening in, Karvn! We appreciate you!