If your ME day falls on one of those AIARE days you could bring watermelon, beer, or something else hilariously heavy to share with the rest of the class at the top of the hill.
Colin Simon
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Colin Simon on September 21, 2018 at 9:32 am · in reply to: Stair Mill vs Stairs for Aerobic Pace Workouts #13519
Once you are in motion on a stairmaster, it doesn’t matter if the stairs fall away under you, because you are still falling as well, and gravity retains the same pull on both of you.
Because any stairmaster is imperfect, there may be play in the steps, but besides that, cheating with the rails, or some negligible air resistance, it doesn’t matter.
If you were inside of an elevator that has finished accelerating and is moving at a constant rate, climbing a ladder inside the elevator is the same thing as doing it on the ground. Doesn’t even matter if the elevator is going up or down.
Colin Simon on September 20, 2018 at 10:07 am · in reply to: Stair Mill vs Stairs for Aerobic Pace Workouts #13506For what it’s worth, one of these machines which is basically a tiny escalator is the same thing to your legs as real stairs:
And a machine where the pedals simply rise up and down under you will be less effective:
http://www.ocfitnesssource.com/images/Stairmaster_4600PTbluef.jpg
I didn’t want to pay for TP, but I eventually succumbed because of how good it is at tracking and planning your workouts, and now I’m hooked. I think the kicker for me was the fact that not only do the uphill athlete coaches require athletes to interact with them through TP, but that all reputable endurance coaches in my area(Boulder) also swear by it.
Luckily the free version of Strava already provides its most important quality, which is tracking your friends’ times so you can beat them and talk shit.
Colin Simon on September 6, 2018 at 1:10 pm · in reply to: Altitude and eye surgery; Lasik, PRK, or nothing? #13312Additionally, for climbing in general, I’m curious what experiences people can draw.
I am near-sighted, and don’t even want to imagine doing runout climbing without the ability to pick out tiny details in the rock.
True, 6-8bpm on its own is a small difference, but if I am using it in reference to my AnT, that makes a material difference in whether or not I am within the “10% rule” for including some HIIT.
That could also be 7:45 minutes/mile versus 8:30 minutes/mile, which could mean the difference between, “yes, I’m happy to go run with y’all today” or “no, I am going to train at my own pace”
I could get another lab test, but if race data suggests “your AeT must be at least X” then that seems dramatically easier than a lab test. Besides the cost of the test, the waitlist is usually about 2 months here.
Colin Simon on July 17, 2018 at 10:26 am · in reply to: Training vs Commuting & Travel Without Cars #10844Running should take higher priority than those strength workouts. If the running is putting a serious damper on your strength workouts, that suggests you’re getting a lot out of it. I would do that and make sure you don’t injure yourself.
Colin Simon on July 16, 2018 at 3:12 pm · in reply to: Training vs Commuting & Travel Without Cars #10829Why not use your commute as training?
Monday: bike to work, leave bike at work with spare clothes, run home
Tuesday: run to work, bike homePerhaps this is less optimal than always “getting vert,” but I cannot imagine that a few flat running miles are bad for most folks here.
I’ve been to the CU performance center twice now, and I still believe it is a good place to get tested. There are two fixable problems that Seth came up against:
1. Pages 3 and 6 really tell you everything you need to know, and if you want to find the crossover(pages 4 and 5) you need to plot the graphs yourself. This is middle school pre-algebra level math.
2. The CU lab typically tests endurance athletes of a very high caliber, and you need to adjust their expectations. Warm up before you go in, and ask them to start out slowly, walking if need be, particularly if you don’t run a lot. Alternatively ask them to just up the grade so you are hiking up a progressively more inclined treadmill.
Scott, that seems to agree with the podcast I linked. But it also suggests that simply training while fasted is not going to yield significant developments in fat adaptation in the skeletal muscles, which is theoretically what most visitors of this site should be interested in.
Is rTSS really that useless? Since it has been generally giving me a greater score than hrTSS, that seems to make sense because of the greater impact on the skeleton compared to running over hiking or skiing uphill. If you are doing some amount of flat running, wouldn’t you want to include that stress in your data aggregation in TP?
I have found similar problems, getting substantially different results.
For example, I just went on a 7.0 mile out-and-back run which gained/lost less than 100ft/mile, so basically flat. The hrTSS gives 63, compared to a rTSS of 111.
One possible explanation is that my running ability has increased and the zones in TP haven’t been updated. Only feel like doing so many lactate threshold lab tests…
https://www.scienceofultra.com/podcasts/65
I found this podcast pretty good, largely because she goes over other recovery tools that are frequently discussed at this site, but that sleep was the only one 100% guaranteed to improve performance.
Perhaps more importantly, “get more sleep” in her thick Australian accent happened to etch itself into my brain.
If I go for a flat run, does it make sense to use rTSS or hrTSS? I get wildly different results.
For example, I just went on a 7.0 mile out-and-back run which gained(and lost) about 300ft total. The hrTSS gives 63, compared to a rTSS of 111.
One possible explanation is that my running pace has increased relative to the zones established in TP, so it thinks I am at a higher intensity than reality.
Every single day earlier you show up, the better. There are some adaptations that take a long time, but would you rather be halfway adapted or not at all?
Driving up the day before might not be that helpful, but if you drove up the Tuesday before a Saturday race that’d be huge, especially if you had a long time to lounge around. That’d give you several nights down around 5000-6500 to let the body do its magic. If the race is early in the AM then you might not count the night before as “recovery”. You could also find some intermediate elevations, for example sleep in a backcountry hut or just in the woods somewhere around 10-11,000.
I just hosted a couple friends from out-of-town who did the Grand Traverse ski race together. One guy showed up a week early and was skiing and sleeping high and then sleeping low. His teammate of similar fitness showed up Thursday night, and by mile 8 of 33, Teammate #2 was feeling horrible and getting towed. Teammate #1 was still cracking jokes.
You wouldn’t be “completely” acclimatized either way, but wouldn’t it be nice to board the pain train around mile 20 instead of mile 10?