[curriespencer]

curriespencer on February 4, 2021 at 9:51 am · in reply to: This stuff works! Questions about next steps #50439

Yeah, the pacing felt good for the event. I was pretty toast at the end. Ended up with some MCL Tendonitis that lasted for about 2-3 weeks afterwards so I’m glad I didn’t push faster.

I’m following the Big Vert’s plan for ME and Z3 once it gets into those stages. It looks like ME for the Base and then the transition into Z3 for the later stages. The Base period has one day a week of Strength work that that is where I was looking to swap in a track session. I’m a worse flat runner then uphill. So I was going to add some 400 repeats with equal rest to build up some turnover. That’s what I mean by VMA or sometimes called Maximum Aerobic Speed. Usually something like 400 at a pretty fast pace so like mile pace or so then equal jogging rest. Still falls into “Strength” but a little more into the efficiency part of that spectrum.

[curriespencer]

curriespencer on May 23, 2019 at 12:35 pm · in reply to: Foot Injury from long run. #22423

Thanks for the reply. The pain has ebbed and flowed the last week or so. It seemed like it was going away but then came back again yesterday. I’ve just been cycling and no running for now.

I’ve been running/hiking with barefoot shoes for years and this is the first injury I’ve had with them. I did buy a pair of Altra’s to break up the miles between shoes.

[curriespencer]

curriespencer on December 8, 2018 at 6:56 am · in reply to: Carb intake based upon intensity #15189

Thanks you for the links to studies. Some good information there!

I’ve been following IF and fasted training for the better part of 5 years now. I did it with BCAA’s when my focus was on weightlifting and since starting mountaineering training I’ve pretty much solely carried out fasted training. My biggest day so far was 12 hours in the mountains with no food.

So far I haven’t had to really introduce carbs at all to my low intensity days. I’ve done some Z3 work with and without carbs and haven’t noticed much of a difference. I’m not sure if this has to do with the fact I use to do multiple hour oly lifting sessions without any calories except for the BCAA’s.

My main concern is figuring out a good method for determining my post-workout carb consumption and how it relates to recovery. I’m going to experiment with different percents of carbs based upon estimated utilization. Right now I’m looking to loose about 20lbs so I’m looking to try to find the minimum dose of carbs where I feel recovered.

[curriespencer]

curriespencer on November 15, 2018 at 8:56 am · in reply to: Thoughts on BFR #14466

Much of what I’ve seen recommends it as something you can do on recovery days. Their reasoning for this is twofold. The overall lead is very low, or around 20% or so. Then the duration is very short. I’ve seen protocols for about 15-20 minutes at 40% VO2max.

There is also some evidence of increased growth hormone, IGF-1 and MTOR1C after BFR so that could boost recovery if true.

I might mess with it a bit and see if it has an overall affect on my recovery.

[curriespencer]

curriespencer on September 12, 2018 at 8:02 pm · in reply to: Base Max Strength and Bouldering + Winter Training #13410

Thank You for the reply. So much great information coming from you guys.

Decided to finish the summer with the Mummy Killer Marathon. Did a 27 mile loop with 9100 vert.
Finished it all without eating anything and no bonk! The fat adaption is really working.

One question I had for training peaks and recovery weeks. Is it good to try to set the amount of TSS for that week based upon current CTL or is there a base amount of time spent doing recovery work that doesn’t change much no matter the fitness?

[curriespencer]

curriespencer on July 26, 2018 at 2:52 pm · in reply to: Walking Desk and training volume. #10930

I’ve upgraded to using Training peaks and am using the 24 week mountaineering plan. It’s been great so far.

If I’m using training peaks premium and TSS what is the best way to log the walking. If I input my normal walking speed and hr I get a TSS score of about 40 per hour. In a given week I’m accumulating at least 400 TSS from just walking.

Will the affect my TSB in a negative way or will I have to adjust what is considered over-training with the TSB. In their description of TSB it seemed like a TSB under -30 was over-training and constituted rest. Do you use a similar metric or adjust it for you style of training. As of now my TSB is -65 with a rest day tomorrow and a recovery week starting next week.

My other question is right now I don’t have a goal or time period set for a big expedition. too poor and I lack the knowledge to do one. I figure I might as well train hard now so that once I can start affording the seminars to learn I can put the practices to good use without being gassed.

That being said, how long can I repeat weeks 12-16. Is it something that I can repeat indefinitely. I feel like it will most likely be a few years before I get the opportunity to do a big peak so I’m looking to get as strong as possible before that time comes.

Thanks again for all the hard work on this. always learning something new!

[curriespencer]

curriespencer on July 20, 2018 at 9:33 am · in reply to: Versaclimber #10866

Hijacking this thread a bit, but where would you put the Matrix S-Drive?

https://shop.matrixfitness.com/s-drive-performance-trainer

Have you had any experience with this machine?

[curriespencer]

curriespencer on March 2, 2018 at 8:56 am · in reply to: Intermittent fasting and training #8365

If you’re eating at 9am and then 5pm you aren’t following IF at all.

I’ve done intermittent fasting as found it to be very conducive to recovery. I was doing 20/4 so 20 hours of fasting and 4 hours of eating. I was even gaining weight which was a goal of mine. I never felt like I wasn’t recovering. I think it has to do with all of your food intake is post workout.

You have to have a flexible schedule or be willing to eat late and feel full going to bed with IF. I did it in college and was able to work out around 11 with some BCAA’s pre-workout and to sip on while training. I would recommend just using small amounts of whey instead of BCAA’s because of the cost.

Right now I don’t follow IF because I’m doing twice a day training. I wake up at 6:30 and do my cardio fully fasted. I have a light meal of protein and a little bit of carbs after that training to get ready for my climbing or strength session. I then train at 2pm and go and eat a post workout meal and one last pre bed meal. On days I don’t workout I do follow IF and eat my first meal at 2pm and a last meal around 7pm.

[curriespencer]

curriespencer on February 27, 2018 at 2:22 pm · in reply to: ARCing and endurance training. #8294

I’m training for multi-pitch climbing for the short terms and Technical Alpine climbing for the long term. I’ll count the ARCing and other forms of endurance climbing into my volume at each zone. I currently do a little power endurance, very sporadiclimit climbing and bouldering and a lot more repeaters on routes a bit bellow my max grade.

When you say to track all training does that mean to look at my average heart rate during each of these activities as what zone it falls in to?