[Coach]

Coach on June 29, 2022 at 3:02 pm · in reply to: Adding to hrTSS? #68690

If you are carrying 20% body weight, add an additional 10TSS. If you want to add that/hour or per 1,000ft, that is up to you. I differ from that article, and I am pretty sure CP does too. I count the weight once rather than per/1,000ft, as the article says. So if you are going out for a 2hrs hike with 20% body weight and 2,000ft elevation gain, I would add 20TSS for the weight and 20TSS for the vertical. The time is accounted for based on your hrTSS, so the longer you go, the higher the number is that you add on to. For a 4hr hike with 20% body weight and 4,000vertical ft. I would add 60TSS to hrTSS. 20TSS for the weight and 40TSS for the vert.

Make sense? Either way works, just depends on how you want to do it 🙂
Maya

[Coach]

Coach on June 26, 2022 at 8:50 am · in reply to: Adding to hrTSS? #68533

Oh no, I can see the link! I will try and post it again: https://uphillathlete.com/aerobic-training/trainingpeaks-metrics-ctl-tss/

Did that work?

[Coach]

Coach on June 23, 2022 at 7:58 pm · in reply to: Recovery week for people with painful menstruation #68495

Yes that would work! I would just try to do the rest week as planned-if you don’t have the energy or feel good to do the two hikes this weekend do an easy walk and a hike or a jog and a hike. I just have my athletes take it day by day, if your energy is coming back though you can follow as planned and maybe don’t take another day off if you already took Monday/Tuesday. Make sense?
Maya

[Coach]

Coach on June 23, 2022 at 4:34 pm · in reply to: Upper Body Strength #68483

I also struggle with push-ups!!! Doing push-ups against a wall is a great way to modify the exercise. As they get easier slowly move your feet back and maybe try using a bench or box next. Then progress to doing them on your knees. If you can do them on your knees adding a weight vest is a great way to make the strength jump from knees to toes.

You are still building strength in all of these variations-you are just meeting yourself at your current strength and that is what we all need to do 🙂

I hope that helps!
Maya

[Coach]

Coach on June 23, 2022 at 4:32 pm · in reply to: Recovery week for people with painful menstruation #68482

I have many athletes who do this! We take two or three days off in a row if we need and count the week as recovery. I then plan all the build weeks around that. I usually suggest you get out and do an easy walk (20min) on the days you feel the worst. Getting your body moving does help even if it feels miserable in the moment. I wouldn’t take 7 days off, I would cut back the training like you would any recovery week but then take those days that are really hard as your days off and slowly build back into the week. Your rest week might not be a Monday-Sunday (as programmed) but rather a Thursday-Wednesday and that works great too!

Does that answer your question?
Maya

[Coach]

Coach on June 23, 2022 at 4:28 pm · in reply to: Adding to hrTSS? #68481

You should always be using hrTSS for any aerobic/anaerobic activity! So if you did a hike with 3,000ft and 10% body weight you should add an additional 40TSS on top of your hrTSS. As long as you are consistent with the way you add TSS onto weighted uphill hikes your data will work great! This is how I calculate it additional TSS for my athletes.

This article explains it in another way, slightly different than Carolyn and I calculate but the same exact idea with other examples: https://uphillathlete.com/aerobic-training/trainingpeaks-metrics-ctl-tss/

I hope that helps!
Maya

[Coach]

Coach on June 21, 2022 at 8:33 am · in reply to: Accessing you Training Plan #68404

Hello Jeni,

Sorry for the late reply!!! Great questions, unfortunately you will no longer have access to the forum-you can copy and paste anything you want including the google drive link. Those will stay there so you can access them.

I hope that helps!
Maya

[Coach]

Coach on June 14, 2022 at 4:36 pm · in reply to: Accessing you Training Plan #68246

Try FUA4!

[Coach]

Coach on June 14, 2022 at 4:23 pm · in reply to: Accessing you Training Plan #68244

Mia you are not stuck. Try using the code for the intermediate plan-if that doesn’t work just let me know 🙂
Maya

[Coach]

Coach on June 14, 2022 at 4:23 pm · in reply to: Accessing you Training Plan #68243

Hello Summer,

Carolyn and I aren’t in charge of credits or re-funds. Could you please email maya@uphillathlete.com and cc’ group@uphillathlete.com?

Thank you!
Maya

[Coach]

Coach on June 9, 2022 at 4:27 pm · in reply to: Indoor cycling TSS #68151

Yes! I would also recommend re-watching for more detail too. TSS=training stress score, we give strength a TSS or if you manually put in a number it comes up just as TSS. There is also rTSS(running Training Stress Score) which is determined on pace and hrTSS (is heart rate Training Stress Score) which uses your HR to determine the score. HrTSS is more accurate for endurance athletes who are hiking, biking, running to keep a constant metric across sports.

Does that make sense?
Maya

[Coach]

Coach on June 9, 2022 at 1:35 pm · in reply to: Indoor cycling TSS #68145

This is where hrTSS is super helpful. I would just use whatever your hrTSS is giving you for that day on the bike and not adjust it any further. Since hrTSS is the same metric for hiking, biking, running, skiing ect… you can use it for different sports and get accurate data. The only time you need to adjust TSS is for strength training, weighted pack hikes or days you are getting in a lot of vertical ft.

Does that make sense?
Maya

[Coach]

Coach on June 9, 2022 at 1:33 pm · in reply to: TSS for run/walk progression vs aerobic day? #68144

Training Peaks calculates the TSS when workout builder is used. Don’t worry about it-just focus on what your hrTSS is that is what matters 🙂
Maya

[Coach]

Coach on May 31, 2022 at 3:39 pm · in reply to: Messed up with the plan accidentally #67821

You are all set 🙂

[Coach]

Coach on May 31, 2022 at 1:47 pm · in reply to: Messed up with the plan accidentally #67818

Hello! Can you confirm-do you want Week 5 starting on Monday or Week one?

I will fix it ASAP!
Maya