Hi Deester,
So unfortunately with the structured workouts, we have to give general guidelines for the percentage of HR zones. It looks like how your zone hits, its bumping up to zone 3 so if you just click the active portion, you can choose the correct zone from the drop down menu. Hope this helps!
Alyssa Clark
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ModeratorModerator
Hi Alexa,
You can absolutely send us questions before hand so we can make sure they get answered 🙂ModeratorHiking during your running absolutely acts as a training affect. I don’t think there are many trail runners who don’t hike during runs if they live in a mountainous area. As far as extra hiking without running, it is somewhat of a stimulus, but not a direct substitute. It is good time on feet and should weigh into your training as discounting it could lead to overtraining or underperforming due to higher fatigue. That being said, it shouldn’t be a direct substitute for your running workouts.
ModeratorHi Eike,
They aren’t a substitute for max strength or muscular endurance as those are very specific in muscle recruitment and benefit for power to get up and down those hills!ModeratorHi Mike,
We will discuss this more in the calls, but you should be scaling your runs for the target distance. I would recommend since you are a bit in between distances, to look at the 50k and 100k plans and find a happy medium between the two for volume. As for the 6 mile run, shoot for 6 miles, not the time.ModeratorHi Csaba,
When doing the test outside, you should keep your HR steady and let your pace drift. If you are doing it on the treadmill, it is the opposite, but I would redo focusing on a steady HR.ModeratorHi Jean,
First off if you are used to salt pills and they work for you, you can absolutely use them. We just don’t recommend using salt pills for the first time in a race without ever practicing with them. Salt pills are a great tool and useful to many people. Pickle juice makes a pickle juice shot which could be helpful for you as well.ModeratorAlyssa Clark on June 11, 2023 at 3:57 pm · in reply to: Slight TrainingPeaks Load&Time Adjustments Without Changing Plans #78798Hi Dariya,
You can add up to 10% volume to your aerobic workouts for the week. Also adding weight/moving up a level in Cham fit can help with the challenge of the week. I wouldn’t recommend jumping too much more than that so it is still doable and not overwhelming.ModeratorHi Ruth,
Really you want to try to do the best you can, I would say if you are more than 10% or so above Z2, try to slow it down more. For a 4-5 hour event, you want to spend the majority of the time in AeT (think 85% or so) as you can only hold AnT for a total of around an hour.ModeratorHi Jean,
Great question! It really is whatever works best for you. Many people don’t have all the gear, need to borrow etc so that isn’t always an option. Also some weighted workouts have you dump the weight at the top which is much better to do without all your nice gear 🙂 If gear works for you, that’s great!ModeratorAlyssa Clark on May 22, 2023 at 2:48 pm · in reply to: Calculating % of Elevation and Distance for Ultras #78405It doesn’t matter too much, but the general guidelines are to make Sat a more challenging effort and make Sunday a shorter and less steep effort. It depends on your time though and what works best for your weekend plans etc.
ModeratorHey Sally,
This is a great question but a tough one to answer as it is really a depends. You certainly should count your hill walking as training hours as ultras truly are a time on feet game. If one of your days falls on a strength day, you could carry extra weight and treat it more as a muscular endurance session. As for the other days, its really your judgement of your fatigue levels and time as to how your job weighs into the training. There isn’t one clear answer and working as a guide is challenging to balance with training. On easy days, I would definitely count your work as the training and then see if you can get in the quality workouts in when you are most well rested.ModeratorHi Abby,
Heat and HR have a huge impact on each other as it requires quite a bit more energy from your body to keep itself cool in the heat and thus drives up your HR. You can/should definitely slow down as the heat increases to keep you at a similar effort level. In terms of hydration, there are lots of great non-sugary electrolyte drink additives like Nuun, LMNT, Liquid IV etc that can help. It really comes down to a taste/flavor preference for that.Moderator1. For recovery, you should remain in Z1 even if the spread is greater than 10%. That allows you to be ready for the longer workouts and tougher workouts.
2. Anywhere in the zone is fine!
3. The AeT is where you will see increase and be within that 10%.ModeratorFor sure!
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