I share your cognitive load issue. That is one of main reasons I have gravitated to a very limited diversity of general/core, muscular endurance and max strength routines. There is soo much out there, I find it overwhelming and if I don’t know the routine down pat I have a mental barrier to starting or being efficient. I’m settling on a yearly pattern using some from Big Vert plan, and some from TFTNA with a little added to the GS/Core based on some of my personal issues and PT advice, and spicing in a little runner mobility/hip stuff. I love the clarity of the UA approach between those 3 main modalities, and progressions within them. More broadly that cognitive load thing feels more and more like the prime general life lesson these days: figure out how to take care of mind/body/soul without overthinking it, make it a habit, make it consistent.
Aaron
Forum Replies Created
-
ParticipantAaron on June 18, 2020 at 12:44 pm · in reply to: Sets of circuits vs sets of one exercise at a time (ish) #42887Participant
I find 30-45 min is required for me to ‘warm up’ and have perceived effort mellow out. For this reason I struggle with short flat runs with partners. I prefer routes that start on mid to steep uphill, then after a slow uphill grind the downhills or flats feel way easier and my running economy feels much easier.
ParticipantGood point, trying to remember what I do…I think I have just been manually adjusting the 5 TSS per 10% of bodyweight per 300m elevation. So 10% body weight would be 10 TSS/300m.
I’ll look at adjusting the table to have a bodyweight cell, then add in the weight carried value and have it calculate downstream.
ParticipantI went with leopard fl as I wanted to trim down weight on my ski kit and do double duty for running and spring easy mountaineering. Unfortunately, I’m sure both would be preferable for specific circumstances! The folks at alp insights seem to like the 10 point ones Sam mentions. I believe they have a review.
ParticipantMy hrm watch broke a while back. I continued to used the chest strap with a phone app (Wahoo). Then I got tired of static issues in the winter and super variable data. I used the hrm long enough following reading the article below that I just estimate Z1 and Z2 now by rpe and breath monitoring. I’m sure I’ll get back to using the hrm again to recalibrate my estimation.
https://uphillathlete.com/breath-intensity-monitoring-part-two/
ParticipantAaron on May 11, 2020 at 5:40 pm · in reply to: UA forum input into Training Peaks feature request #41571Interesting rachelp, I have never been able to get xc to include elevation gain or loss. Is there a settings area where you can configure the activities?
ParticipantAaron on May 11, 2020 at 11:16 am · in reply to: UA forum input into Training Peaks feature request #41550The Munter rate ( of the famed Swiss guide Werner Munter e.g. Munter knot, evolution of avalanche decision making models etc) is a more precise method of the classic time estimator of ~3km and 300m or 1000′ per hr for class 1 and 2 hiking/running/skiing terrain.
TIME = (DISTANCE (km) + ELEVATION (m)/100))/rate
It is unitless, with the basic default rates being:
uphill travel on foot or skis – 4
flat or downhill on foot – 6
downhill on skis – 10
bushwhacking – 2BCA has a good summary here: https://backcountryaccess.com/how-to-calculate-backcountry-touring-time-based-distance-elevation-gain/
https://www.appliedalpinism.com/guide-pace makes a nice little app, though only one segment at at time.
I have a spreadsheet set up where I use google earth to map out the legs and put in the km and meter inputs in.
I see Munter rate much like heart rate tracking: I did lots at the beginning and as I learnt to estimate better I only use them for critical events or to re-calibrate.
When calibrating my Munter rates I used TP to select portions of a route, grab the numbers (km, time, meters) and solve for rate. I tweaked my rates for several grade classes of uphill , footwear (e.g. running shoes vs mountain boots), and nature of trail (e.g. breaking trail in snow vs following skin track or hard surface; or loose scree or blocky talus vs good trail). I found with these rates tuned I could estimate a 5-7 hr day down to minutes for each segment.
As a TP tool, it would help with tuning rates for estimation, or I think it would a useful way to have an ‘integrated’ travel rate that brought together horizontal and vertical elements over different terrain technicalities.
Marc Chavin also has a similar approach for class 3/4 terrain:
time = (distance x 1000 + elevation) x rate / 60As a working husband and parent of two children being able to accurately tell my wife how long I will be on my 5am sunday morning mountain explore, or choosing a feasible route, is critical to happy family dynamics!
ParticipantAaron on April 9, 2020 at 10:10 am · in reply to: Running, for the non-runner, during the 'rona. #40337As a previous non-runner (and still running hack), I eased into it and found a few things helped in addition to Alison’s good advice on progression of volume etc.
I find some combo of functional/general strength training really helpful in avoiding/managing ‘niggles’. UA has ‘functional runner’ general strength workouts in their plan(s? I only have 1) that I use for 8 weeks as I transition into a base period. I have also used Jay Johnsons ‘SAM’ easy/hard workouts to good effect. I also find zerenpt on instagram really informative, and have been adding more closed chain banded exercises for glute/hip/knee stability etc. See this UA video for some examples.
On a different tack, as a ski mountaineer and summer off trail hiker with loaded packs I have always found my eccentric strength sufficient to allow comfortable downhill running, better feeling actually than flat hard ground running. So I do alot of my ‘running’ volume as power hiking uphill, followed by running downhill on trails – which mimics my ‘events’ anyway (non-competitive off-trial mtn exploring). Knowing your capabilities from other social media, I suspect you can handle a different downhill load than most ‘beginner’ runners. Of course, this might not work for your access considerations for trails right now.
ParticipantI use the 20 week Big Vert plan and pull the functional runner workout forward into an 8 week transition period. I consider the Functional a general strength workout, and find if I do it consistently through the transition and increase from body weight to weighted exercises with lower weight dumbbells (~10-20lbs) then I feel very ready for starting heavier work in the Base (gym or sport specific). I also do a shortened and modified version of the Big Vert plan for ski mountaineering, and post transition I add in a 8 week max strength gym workout. I feel very ready for that series following the functional runner workout as prep.
I also have slipped the functional runner workout as a mini-transition (~3 weeks) between by ~16 week ski Big Vert and the start of my running Big Vert just to make sure that my incremental ramp up of running is well supported. During this mini-transition I still do some runner ME gym workouts and some specific strength 8-10′ hill sprints and feel out how my running legs are doing. I do maintain some running throughout the ski phase too.
ParticipantAaron on March 29, 2020 at 2:06 pm · in reply to: General &Max Strength, Hill Sprint-Bounding. Anaerobic Endurance. #39966And if you don’t know what a babackpack is well you’re obviously not in the club…. Typo of course 😉
ParticipantAaron on March 29, 2020 at 10:00 am · in reply to: General &Max Strength, Hill Sprint-Bounding. Anaerobic Endurance. #39955I feel like I’ve had good success using a babackpack full of sand augmented by dumbbells in 20/25/30/35. Varying combos of these for squats, step up’s, Romanian split squats (?is that what they are called… One leg elevated on bench behind and lunging?). These are my 3 max strength movements plus weighted pushups for running and ski mountaineering.
ParticipantAaron on February 11, 2020 at 9:29 pm · in reply to: Runner ME Progression (Big Vert Plan) Recovery Time #38002That does make a difference! Ibe been struggling too with the total time to complete with those rest and recovery times.
Did 3x8x8 with 15’/180′ and got done easily in an hour.
I take it that the big vert plan has been updated and I should reload it?
ParticipantParticipantAaron on January 8, 2020 at 9:26 pm · in reply to: Iñigo San Millán Interview: Mitochondria, Zone 2, and metabolic health #35813I like the idea of a sticky thread for cumulative and curated podcasts. That Peter Attia episode is really good. Took me two zone 2 workouts to finish!
ParticipantAaron on January 8, 2020 at 3:35 pm · in reply to: Article with cautions on female fasted training #35760Thanks both on your thoughtful perspectives and candid responses. I truly did/do not want to generate controversy or wade into internet flaming. I appreciate this forum for the positive community and UA team support.