HIRT

[Yuke Hunt]

So with the advent of HIRT is interval training like HIIT considered unfashionable now ?

We should ask Pete Evans, he'd be in the know for sure.

[Cranked]

been doing it Cranked?

I'm almost 3 weeks in.

feeling good.

I've just eased off the intensity of my exercise routine, I think I was doing too much and it was counter-productive (Nick's advice too for that).

The key message from HIRT seemed to be reduce the length of 100% effort and increase the rest times. And the rule of thumb was that the rest interval should be sufficient to enable your best time/weight/repetition to be achievable each time.

So far so good.

[godsavetheking]

been doing it Cranked?

I'm almost 3 weeks in.

feeling good.

Any measurable gains steve? Or is it about the feels?

[steve shearer]

what would I measure?

[Cranked]

The series of recovery times to hit your max repeatedly?

[Cranked]

Not that I would bother.

[Cranked]

Oh and the improvement in your first max over time.

[godsavetheking]

what would I measure?

Whatever your goals are I suppose. Eg, has your missus positively commented about your stubborn ring of back fat. Can you make it up the stairs without a break. That sort of thing

[steve shearer]

The series of recovery times to hit your max repeatedly?

My protocol is 10 kettlebell swings per minute.

that works out at 15-19 seconds of work, 31-35 seconds of rest per set.

10 sets.

20 kg KB so you've effectively swung 2 tonnes of weight in 10 minutes.

I'll move up in weight as it gets easier.

[godsavetheking]

Regardless of what it says about the effectiveness of hiit, the most interesting thing for me is just how ineffective long slow distance is. I’ve always been highly sceptical of its benefits, preferring to train at high intensity all the time much as your great Ron Clarke did

[steve shearer]

Newtons second law is perfectly appropriate.

If you want to accelerate an object of a certain mass you need a Force.

You want more acceleration, say to catch more set waves, you need more Force.

cardio training doesn't increase force production, strength and conditioning does.

it amazes me this isn't more widely utilised by rec surfers.

they waste hours jogging and swimming, when they could be doing stuff way more effective.

[channels]

I agree with you Steve. But there is also that bit between the catching of waves, where you need stamina for a longer sessions of general paddling.

[steve shearer]

how often do you need to paddle continuously where stamina is an issue?

[godsavetheking]

“Hitting the trail—even a smooth gravel, dirt or woodchip path—works your muscles, tendons and ligaments (and more) differently than running on the road or treadmill. And running trails that head uphill or down…you’re not only building your cardiovascular engine, but strengthening quads, glutes, calves, and core, too.

You’re also improving your balance and proprioception (your body’s ability to know where it is in space) when trail running—a benefit that carries over into all the other sports and activities you do.“

[Wyre]

High Impact Running Trail

[Trev]

how often do you need to paddle continuously where stamina is an issue?

Not often.
But when you do need it, the surf is probably special and your stamina will determine how long you stay out for and how many waves you catch.

[steve shearer]

Recovery

[Cranked]

how often do you need to paddle continuously where stamina is an issue?

The bukit for 9 months of the year where surf time is nearly endless.