Nice reply, thanks for the input Derek.
NotOnEiger
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Jan – that is exactly what I am referring to!
ParticipantI have the same question and asked it before. The 25% for the long workout does not make sense!
ParticipantActually, I found this post from Scott. I think that explains everything! Never mind then!
A“Scott Johnston ON JANUARY 27, 2019 AT 2:34 PM #16259
Janzad;Downhill running (and skiing) present special training challenges for mountain athletes. There is a specific type of strength required to be successful on long events with lots of descent. The main quality needed for both these is muscular endurance. Sounds familiar right. Thats also what is needed to run or ski up hill fast for a long time too. But the ME we are speaking of for down hill is needed in muscle fibers that are higher force/faster twitch fibers than you are using when going up hill. It is hard to recruit these FT fibers because the loads have to be very high.
The muscle damage that occurs in long fast descents will eventually cause many runners (and skiers) to slow even on the uphill due the release some nasties into the blood. It is not as obvious on the uphills because the runners revert their very well trained pool of Slow Twitch fibers once on the climbs again.
What we here at UA do to combat that is to employ a special strength (muscular endurance) training system to build that specific type of muscular endurance in those FT fibers. Luke Nelson credits his 8th place finish in the brutal Tor d’Geant race last September to these workouts. You can achieve similar gains with a lot of fast down hill running. But with much higher injury risk and much higher training loads. This is discussed on our recent strength training series. https://uphillathlete.com/strength-training-for-the-mountain-athlete/ . That ME circuit described is one very close to what Luke used and also forms the base of the Mike Foote Big vert training plan https://uphillathlete.com/mike-foote-big-vert-ultra-run-training-plan/
We’ve found this to be super effective with some of the negative side effects of lots of fast down hill running.
Scott”
ParticipantI have the SUUNTO ambit3 with the smart sensor and I had had a lot of trouble with proper readings despite trying everything I learned here on uphillathlete as well as google about improvements until I followed one advice to turn the chest strap counterclockwise until the mid part is actually under my left armpit. So far so good, great accuracy now.
ParticipantDid you train before you started the 24week program? Did you follow the exact amount of aerobic. That alone is already a great deal and congratulations of completing that. I don’t know Mt. Rainier but I see the elevation gain of almost 2000 meters with 50lbs ?! first 2 days. I think this may have been a muscular endurance issue.
I wonder what the experts here say!ParticipantI have the Suunto Ambit3 and love it, awesome battery life and functionality, but I too have trouble with accurate HR readings via chest strap! I have done the recommended adjustments, reset it, checked battery etc. without luck. I now resynch the strap with the watch every time I want to use it and it seems to work better. Also, I will fiddle aroaround with the position on the chest too as mentioned above.
ParticipantNotOnEiger on June 9, 2019 at 8:03 pm · in reply to: TrainingPeaks Interface – Best Way to Modulate Volume #23250To your first question. I don’t think you can modulate the volume of a program with “a single click”. That would be awesome and I need that too (though the other way round, I need less volume 🙁 ). In the end, as awesome the programs are, they are still cookie cutter programs and you have to adjust to your abilities. E. g., age is a significant factor. Nobody who is 50 years or older without training history could jump in any of those programs.
ParticipantThanks Scott, that makes sense.
ParticipantYou want to be at your presumed AeT for at least 1 hour or longer without changing pace or incline etc. to be able to calculate HR drift. So yes, you start the clock when you think you are at your AeT. You don’t really look for a HR target here unless you are quite certain where you should be at. You look for a steady state exercise at your “Nosebreathing” level and then you start your clock. To do this on a treadmill is much easier I find.
ParticipantI tried the hill sprints as well and I was not able to even do 2 sets of 4 sprints. I was wasted after one set of 4 and 2nd set of 3. I rested 2 minutes between sprints and the 5 minutes between sets. The rest of that day I was literally done. That is some time ago and currently due to my injury, I would not even consider it again. But one day, as a replacement for strength workout, with Scott’s recommended reduction of length and/or longer rest time in between, I will do it again.
ParticipantNotOnEiger on April 2, 2019 at 4:34 pm · in reply to: Stair Mill vs Stairs for Aerobic Pace Workouts #19738Very interesting stuff here – thanks everybody for those constructive discussions.
ParticipantThanks Steve, that is encouraging! Appreciate your reply!
AndyParticipantThanks Scott- that helps actually, thinking of physio/rehab as the current training. Good advice!
AndyParticipantNotOnEiger on December 1, 2017 at 11:51 pm · in reply to: Stairs vs Stairmaster vs incline treadmill #6969Thanks Scott!