[anram_87]

anram_87 on February 21, 2024 at 4:58 am · in reply to: Questions on the Workouts in the Alpinism Training Plan #84954

Good morning;

I also have some doubts about the Zone 2: Steep Uphill Hike 1 Hour.

The description is: “Hike on as steep uphill as you can find locally keeping your Heart Rate below AeT as much as possible. You are going to add weight for this hike. Week 1: 10kg/22lb”

In the pre-activity comments: “If there are no continuous hills available then use laps on stairs in a building or a StairMaster type machine. This is an aerobic workout so keep the intensity down and add volume as you progress.”

In my case I do not have easy acces to a hill so I was thinking using the stairs of my building, I should go up and down with the weight for the 45′ of the workout or it is only the going up part (and take the lift down) what should be taken into account for the workout?

Regards!

[anram_87]

anram_87 on February 2, 2024 at 5:16 am · in reply to: Eiger training program question #84653

Hello guys!

Are you still using it? how was the outcomes?

Regards;
Antonio

[anram_87]

anram_87 on January 31, 2024 at 9:12 am · in reply to: 16 Week Eiger Plan – Question About Repeating Weeks #84363

Hello! Did you ended up the whole program? How did you find it? I am thinking doing it after the “Foundation for Rock Alpinists” but I would like to know if it is worthy, specially how it is structured?

Regards!

[anram_87]

anram_87 on January 31, 2024 at 9:09 am · in reply to: Equipment required #84362

Hi there!

Did you finally use the program? How did you find it? I am thinking of doing it, after the Foundation Rock Alpinist, but I would like to have some real insights.

Thanks a lot.

[anram_87]

anram_87 on December 28, 2023 at 7:37 am · in reply to: Confused about my HR zones #83422

Hello;

And one question, how do you pair your HR zones from training peaks (using the UA methods which anchors AeT to Z2 and AnT to Z3) with the one offered by Garmin. I mean, it is possible to define it in a way so the Traning Effect from Garmin returns back the same kind of response of the TP one?

Best!

[anram_87]

anram_87 on December 28, 2023 at 2:51 am · in reply to: 8 Week Advanced Alpinist Training – How to Maintain #83419

Good morning;

I rescue this topic, because I would like to have more information about the Alpinist Training plans, I have the 5 weeks foundation for rock alpinist, and understand the sound principles behind it, I can see that it is a combination of aerobic base generation and strenght for the demanding long approaches required to alpinist routes. My question is more related with the 8 weeks program, in this case how it is structured? It combines the aerobic base capacitation with the strengh? Is more climbing focus in this case?. As the pal before me, I would like to know how to integrate within a yearlong training plan.

On the other hand, I have seen that a Rock Climbing: Add-on training plan has been developed “This plan offers the ability to layer two days of rock climbing over aerobic base training. With structured training sessions, you will develop skill, strength and endurance in climbing” is this a good option to combine with the 8 weeks alpine rock? or should it be combined with more aerobic base focused program?

Best regards;
Antonio Ramos

[anram_87]

anram_87 on August 12, 2022 at 4:57 am · in reply to: Benefits of indoor rock climbing gym #69849

Good afternoon;

I know it is an old topic, but I have a question which is much related to it.

My goals are technical alpine climbing, I have been climbing (discontinuously) for almost three years, so I have the foundation, now I have just bought the 24 Weeks program, the idea is to get a solid aerobic base to cope with more complex routes. My doubt is, how should I schedule the climbing gym? Right now I am going two days a week to classes where some strength are done, but mainly is climbing technique and endurance. Should I try to schedule the classes with the aerobic days or with the strength days of the plan?

Regards;
Antonio Ramos

[anram_87]

anram_87 on August 12, 2022 at 3:47 am · in reply to: 24 Week Expeditionary Climb – mixing in smaller objectives? #69848

Good afternoon!

Congratulation you are at the very end of the 24 weeks, how has been your experience?, if you do not mind I would like to use your thread so I can ask a question which is related to yours. I am going to start next september the 24 weeks program, my idea is to mix it with climbing (my main goals are more alpine goals, so I will be doing the 16 weeks Eiger program, but before I think it is better to have a soled Aerobic Base) I usually go to a climbing classes a couple of days a week and do some climbing trips on the weekends. For the climbing classes is better them to be done the same days as the aerobic or as the strenght?

Anyone here has made something similar?

Regards;
Antonio Ramos

[anram_87]

anram_87 on June 30, 2022 at 2:56 am · in reply to: Advanced Rock Alpinist Training Plan #68723

Good morning;

I don’t know if this topic is still alive, but I have a question concerning this plan and the 16-Week Eiger North Face Training Plan, I would like to know which are the main differences and similarities among them? and which one is better to prepare for alpine climbing. I guess that the 16-Week as being longer has more long term rewards, but if someone has experience with both of them and can explain it would be great.

Regards;
Antonio

[anram_87]

anram_87 on May 6, 2022 at 6:40 am · in reply to: TSS Fudge factors. #66670

Shashi no worries about the delay!! In fact, thank you very much for the answer and the time taken to explain it in such a clear way.

Now I understand it better, my doubt was the fact of elevation gain, but now I understand that this mean up and down. And with the example we use it is cleary explained (I think it can be very useful because it has a different up and down meters gain).

Best regards!

[anram_87]

anram_87 on April 27, 2022 at 6:07 am · in reply to: TSS Fudge factors. #66277

Thank you for your help on this topic, but one more question (not english native so might not being able to get the point).

When you say: “A trail close to my place has an elevation gain of around 900 m and I have an option to take the gondola back down. Here is how I count the fudge factors – No backpack, hike up and down – TSS of 30” means 900/300 = 3*10. But “No backpack, hike up, gondola down – TSS of 15” I am not able to reach those 15

But if we go to an example as Jana said, 1000 meters positive and 800 meters negative (again hike up and down and no backpack), imagine we have a hike where we have 120hrTSS, in order to apply the fudge factor we should add:
a) (1000/300)*10 = 33TSS
b) ((1000 + 800)/300)*10 = 60TSS

To simplify it, my question is wether the elevation gain is only positive meters or if it is the sum of ascent and descent.

Best regards;
Antonio

[anram_87]

anram_87 on March 15, 2021 at 2:44 am · in reply to: CTL/TrainingPeaks and TFNA #52025

Hello everyone!

Maybe as English it is not my mother tongue I am not understanding properly the discussion, in my case I did a trek on Sunday with no weight (so weight should not be considered) but I gain 1281m and loose 600m, so the total ascent/descent is 1800 approximately, hence which is the fudge factor I should add to my workout?

I think it should be 1800/300 = 6 * 10 = 60TSS that have to be added to my hrTSS, am I right?

Just to have the whole picture if hypothetically I would have carried more than 10% of my bodyweight then the maths would have been 1800/300 = 6 * 20 (10 for vertical and 10 for weight)= 120 to be added to the hrTSS, no?

Thank you!

[anram_87]

anram_87 on March 5, 2021 at 1:59 am · in reply to: Transition period programming #51579

Good morning to everyone!

Thank you very much @Scott, that was the article I was talking about. It is a perfect example of how difficult is to balance “real” life with our sport objectives.

[anram_87]

anram_87 on February 19, 2021 at 5:39 am · in reply to: Transition period programming #51003

Hello!

First of all, thank you very much for your comprehensive answer! Many good hints and things to keep in mind!

I’d say for Z1 sessions, yes since it’s mostly volume centric and recovery. But for Z2 sessions, I’d do my best to keep the 60? in Z2 with the warm up/cool down in addition to the 60? (so…75-80min total for Z2 sessions).

Now this remains more clear for me, and it have lot of sense!

To be honest I have been training, but following the wrong idea of allways try to beat myself (this might be the reason why right now I am injured so I have to take a break and rest), hence it is the first time I am going to follow a formal training program. I will have in mind the approach proposed by Scott to organize my trainings along the weeks. My doubt arose because of the idea of the weekend warriors that has been discussed somewhere around this forums. But to start I think I can follow the Scott proposal and in the future worry about how to handle my trainning time or objectives!

Thank you very much!

[anram_87]

anram_87 on February 12, 2021 at 12:55 am · in reply to: Transition period programming #50750

Hello everyone!

I will take profit from this question, because the answer Scott provided was pretty clarifying for me.

I am preparing my transition program, to begin with I would like to do 4 hours of aerobic work per week, which means 60 minutes in the long Z1, and 3 hours to split among the other days.

A couple of question arised to my mind, on the one hand, warm up and cool down are included within this time? (I mean for those 60′ in the long Z1, should I consider 10-15 minutes of warm up and 5 minutes of cool down?)
On the hoter hand, for the other 3 hours, it is better to concentrate them within a few days, or spread them? (I am asking because if I remembmer properly it is better to do more workouts with less time rather than few workouts with more time – Weekend warrior)

Thank you very much!