[Aaron]

Aaron on September 6, 2019 at 8:11 pm · in reply to: Breakfast Ideas? #28026

One of my favourite breakfasts / snacks is a seed/nut flour, flax and egg based pancake. I use the same recipe for pancakes or waffles. I I use sunflower seeds ground in a food processor, and make a 10x batch as below. These keep well to ie don’t get stale. Super food macro profile.

[ ] ***Bulk dry ingredients, seperate into 10x small Ziplocs ~ 1.5 cups each
[ ] 10 cups ground Flax meal
[ ] 5 cups Ground nuts (any kind: hemp hearts, sunflower etc)
[ ] 300ml Sugar (any edkind)
[ ] 150 ml Refined flour (any kind including gluten free)
[ ] 50 ml Baking powder
[ ] 25 ml Cinnamon
[ ] 10 ml Salt
[ ] ***Wet ingredients per single batch):
[ ] 4-5x Eggs
[ ] 0.25 cup Oil (any kind :canola etc)
[ ] 0.5 cup Milk (or substitute), as flax thickens more milk can be added as desired
[x]

[Aaron]

Aaron on September 4, 2019 at 1:45 pm · in reply to: From Luke Nelson to Mike Foote :) #27850

Part of my plan to adapt the Big Vert to skiing is shifting from the Friday hill sprints to gym based TFTNA max strength work (see the recently published UA article on KIS strength plus linked articles) and shifting the ME 8 min z3 running to ski based ME using weighted water carries.

I’ll be doing ski version ~16 weeks back to back with the running version ~16 weeks. The ski version will skip the latter ~zone 4 progression, have a gradual running transition in the middle to get the body ready then move into a 4 week accelerated running version as I should have solid base and advanced ME capacity.

[Aaron]

Aaron on September 1, 2019 at 7:48 pm · in reply to: Intermittent Fasting #27737

I’m curious too on this question as I’m interested in caloric restriction for weight loss this winter during transition /early base phase and I think healthy diet + some intermittent fasting is my most likely sustainable approach.

[Aaron]

Aaron on September 1, 2019 at 4:03 pm · in reply to: Optimum protein intake #27735

There are lots of good podcasts interviewing Stu Phillips too if you really want to geek out on protein.

[Aaron]

Aaron on September 1, 2019 at 3:52 pm · in reply to: Optimum protein intake #27734

This position statement /review article on sports nutrition is excellent: https://jandonline.org/article/S2212-2672(15)01802-X/pdfck

[Aaron]

Aaron on August 24, 2019 at 10:34 pm · in reply to: HrTss vs. rTSS in Training Peaks #27319

Search the resources for a couple of articles on training peaks where scott and Steve outline their corrections. +10 TSS/300m + 10 TSS more/10% body weight /300m.

[Aaron]

Aaron on August 23, 2019 at 12:24 pm · in reply to: Sleep as Recovery #27281

I found this 3 part interview on sleep very interesting and relevant.

https://peterattiamd.com/matthewwalker1/

[Aaron]

Aaron on August 22, 2019 at 11:04 am · in reply to: How to account hiking in running plan #27204

I mined a couple of articles and posts from UA and also Joe friesing (Sp?) training peaks article on estimating TSS and set up a spreadsheet to allow estimation for trips where I don’t have a heart rate monitor (e.g. Batteries died or winter use when I don’t want blue tooth interference with an Avalanche transceiver) to allow estimation. Training peaks does allow differentiating walking, biking, running etc. I wish they had a few more categories to differentiate xc skiing and ski touring though.

[Aaron]

Aaron on August 21, 2019 at 11:43 am · in reply to: How to account hiking in running plan #27090

I have been following a down scaled Big Vert plan this spring. The vast majority of my steep vertical is hiking (my AeT does not allow uphill running unless I am doing Z3 ME). I log all this as vert and km and my weekly mileage is lower when I focus on vertical, or I end up doing ~5-7 hour weekend efforts that are a combination of hiking and running to get both in. I do bounce between hrTSS and rTSS in Training Peaks adjusting things based on UA TSS fudge tips on this site and my personal experience with recovery.

I also track hiking when out with my 11yr old as it works well for true Z1 or recovery. I am generally carrying weight on these hikes as well. Sometimes on hikes with my kids I turn it into a ME workout by doing the gym based ME workout in stages as they take breaks, or a strength workout by adding in ~8-10′ max effort hill sprints. I know both of these are compromises on a pure workout, but better than no training and fun to be out with the family.

[Aaron]

Aaron on July 31, 2019 at 9:39 am · in reply to: Big Vert Programming Training Schedule #25769

Chris, easy fix is just add in the full 20 week program sometime next yr where it does not overlap. You can apply the program more than once in training peaks calendar.

[Aaron]

Aaron on July 30, 2019 at 12:19 pm · in reply to: Advice on best fit for ski mountaineering plan #25723

Thanks Scott and Scott, I appreciate your advice to simply take Mike Foote general template and modify for ski mountaineering and run it twice. Your two manuals make that a relatively easy affair. I think a year or so out I would benefit from a custom 8 Week focused on how to manage a summer of ‘spending the money in the bank’ where weekends are a bunch of variable ‘b’ or ‘c’ events (not races but personal adventure goal) that may be overreaching and need to be go into lower intensity maintenance mode.

[Aaron]

Aaron on July 30, 2019 at 8:54 am · in reply to: Advice on best fit for ski mountaineering plan #25708

Edit: rather than repeat the last 4 weeks of a plan I presume I should repeat the first 4 weeks.

[Aaron]

Aaron on May 8, 2019 at 2:56 pm · in reply to: Hill sprints are killing me #21719

I am sooo not a fast twitch person but I have been doing the 10 sec hill sprints through the Mike Foote Big Vert Plan. I have found them to leave me feeling very refreshed and springy with no big fatigue the next day.

However, I did add ~8 weeks of additional base onto the front of the Big Vert plan and followed gym based Max Strength workout protocols from TFTNA (I used squats, bulgarian split squat, step ups, single leg box jumps). I choose these to target ski touring and prep for running specific hill sprints later in the plan. I feel like they were an effective prep and have been surprised how much I like the hill sprints. I should note too that in addition to the ~2 month gym Max Strength base work I was also doing the gym based ME workouts (one of each each week). I am not sure what the interplay might be between them, and would love Steve or others to comment on if a gym based MaxS would help prep for running specific MaxS via hill sprints.

TFTUA includes these Max Strength in the gym based strength chapter but with nowhere near the same explicit treatment or emphasis as TFTNA. I highly recommend reading the latter and then reviewing the TFTUA to tease them out.

[Aaron]

Aaron on March 23, 2019 at 9:19 am · in reply to: Question about run w/ pickups #18987

Your interpretation is what I understand. I believe the term ‘strides’ is also often used in this context. Similar approach as ‘fartlek’ too. Easy run, 4 times play with a bit of speed for a short spell without pushing too hard. By the wording I’d guess the speed should be easy enough that the recovery is via more easy running, not heaving on the the side of the trail.

[Aaron]

Aaron on March 2, 2019 at 12:43 pm · in reply to: Coming back to training after a two week trip #17305

If you want to geek out more this podcast on tapering is very relevant to the question of volume needed to maintain.

https://www.scienceofultra.com/podcasts/6