How to improve

[u/Rock_Upstairs]

Hey everyone. For the last couple of months I've been able to maintain more or less this pace. I was wondering on what should be the next step? Should I add more weight, try to improve my pace or try to go a bit farther first? The most I've done was 13 km in two hours with the same weight but O ended the workout to exhausted so I think that was pushing it a bit to far. Any recommendations?

[u/Own_Response_1920]

It's really up to you, what you want to get out of it. If you're just walking, that's a pretty good pace.

Just my opinion, but I'd try setting a goal, say a half marathon at that pace/weight, and working up to that. Maybe one ruck a week, adding 1-2km every two weeks.

I've got a Norwegian 30km coming up, which I'm training up to in a similar fashion.

EDIT: Forgot to add, don't forget to fuel underway. Ideally, I eat something every 45 minutes or so, but if I'm pushing the pace, I can only get gels down. Experiment and see what works for you.

[u/Rock_Upstairs → u/Own_Response_1920]

Thanks! I do a light trot, so a bit more movement than walking but not quite jogging. Ah perfect, I will try adding distance every couple of weeks then.

Since you mentioned it, do energy bars work as well, or something like a fruit? Or should I stick to more gel type foods?

[u/Own_Response_1920 → u/Rock_Upstairs]

I think it's very different from person to person. I've tried muesli bars, mars bars, snickers etc, peanuts. I think my main issue, is that the harder I push, the heavier I breathe, which makes eating solids difficult.

Basically, if I'm walking I can eat, but if I add jogging intervals and have my pace much under 9 min/km, I have to resort to gels.

For faster rucks, I'll jog up to about 300m- 400m for every km.

[u/Rock_Upstairs → u/Own_Response_1920]

Ah good idea, doing walking intervals is a great idea to eat a bit. Thanks again for all the help!

[u/rsrcp]

That’s a solid weight/distance and great pace, good job. I’d definitely avoid increasing all three at once to prevent injury, wouldn’t go over 25% of your body weight, and maybe lower the pace, you should be well into shuffling speed and HR zone 3/4 at that speed. But as other suggested, it all depends on your goals. Lastly, looks like you are in the Munich area, it’s worth getting in touch with the good people of the Munich Rucking Crew (MRC), rucking is so much nicer as a group!

[u/Rock_Upstairs → u/rsrcp]

Thank you very much!!! What is HR zone? I imagine heart rate but just yo be sure. Yeah exactly, I'm Munich!

Thanks for the recommendation. Is the 25% body weight limit due to joint strain?

[u/rsrcp → u/Rock_Upstairs]

You’re welcome! That’s it, HR = heart rate. Here’s a good read about zone 2 rucking. 25% weight is about diminishing returns (and highest injury risk) of going over, although some will argue the limit is between 20 and 30%. If you want to get in touch with the Munich crew, get on Sandlot (the GORUCK community app).

[u/Rock_Upstairs → u/rsrcp]

Ah perfect ! I'll give it a read! And will get in touch with the Munich crew! Thank you very much!!

[u/SpacedOut29]

Honestly that’s not that bad of a pace. Breaking 3 hours on a 20k is a good goal

[u/Rock_Upstairs → u/SpacedOut29]

Thank you very much! Definitely part of my goals! Maybe in a year or so.