[Dada]

Dada on October 30, 2020 at 6:32 am · in reply to: “Preseason Ski Touring Training” #46404

Thanks, Sam!

I was meant to do the circuit today (FRI) but I’m still so sore (especially glutes) from the Gym ME on TUE. This workout is killing me so bad every time. Legs are fine after two days, but glutes keep getting worse. I can keep up aerobic base building but no chance of adding intensity for the glutes. Z3 intervals would be doable though. Maybe I try this as long as I still get so sore.

Will try to do the circuit beginning of next week, before the Gym ME.

Thx again for your answer!

Dada

[Dada]

Dada on October 30, 2020 at 12:36 am · in reply to: 30/30s and max HR determination #46401

Thank you, Sam, for clarifying!

Giving it a try one more time, despite the chance of being wrong again 😉

@jakedev: I personally cannot reach Vo2max HR regions in a weighted climb. So for me it would not make sense to do these since I can’t hit the intended effort.

Despite the technical stuff, TftuA is stating that Z4 workouts are the least specific workouts for mountaineering / ski mountaineering because you normally won’t hit Vo2max regions there as well. I deviate here a little bit from TftuA, but for me Z3 and Z4 workouts increased my speed at AeT tremendously.

Happy to hear the coaches’ opinion on that.

Dada

[Dada]

Dada on October 29, 2020 at 3:34 am · in reply to: 30/30s and max HR determination #46382

Hi Garret,

I’m not sure about the slow 30s above the AnT. One of the advantages of the 30s/30s is that you don’t accumulate too much lactate compared to longer high intensity intervals as well as shorter intervals with 2:1 work to rest ratio.

So keeping the HR above AnT is diametral to the benefits of 30s/30s, I guess.

Best regards
Dada

[Dada]

Dada on October 27, 2020 at 3:37 am · in reply to: “Preseason Ski Touring Training” #46311

Hi Sam,

Another question came to my mind when I moved into the “Hill Power Circuit” sessions:

You are saying that the circuit should be done on a small and steep hill.

You prescribed the following:

– 20 seconds running
– 10 air squats
– 15 seconds bounding
– 15 In ’n’ Outs
– 20 seconds running
– 6 double-footed frog hops
– 10 seconds bounding
– 30-second tuck squat (hold)
– 30 seconds running
– Very easy jog down to bottom
Recover 2 minutes before starting next circuit

So my questions:

1. How should I perform these workouts?

Am I running up the hill, do then air squats still in the steep part? Or do I walk down? Same for In ‘n’ Outs, will perform these in the steep part, where I might have problems to stand bc it’s too steep?

2.What do you mean by “tuck squats (hold)”

Best regards
Dada

[Dada]

Dada on October 25, 2020 at 9:23 pm · in reply to: Muscular endurance #46257

Following

[Dada]

Dada on October 23, 2020 at 3:22 am · in reply to: Pacing at race day (HR, Pace or Power?) – whats your recommendation? #46191

Yes, that’s where I see the biggest problem with my approach using distance on flat. I interpolated the flat running time to the trail. Example:

Had a trail race where I guessed to run an hour, so I took my AnT-HR.

So I basically, took flat distance, converted that to running time and looked up the aasciated HR.

So events
– up to an hour -> AnT
– from hour to 4 hours -> Interoplation between AeT and AnT
– when there is a PB for 21k then using that as an intermediate indicator for the 21k PB time

Best regards
Dada

[Dada]

Dada on October 22, 2020 at 5:23 am · in reply to: Pacing at race day (HR, Pace or Power?) – whats your recommendation? #46146

What I did for me:

Are you familiar with the FTP Charts in cycling?
I tried to compute something similar for me using running.

I used the variables distance (x) and HR (y) to pinpoint my known average heart rates for PBs over certain distances and interpolated the average HR for the distances in between. I set my AeT at the marathon distance.

Another hint would be to use golden cheetah and some addon to measure (stryd)/calculate (Garmin plugin) power. Golden cheetah is then calculating FTP based on power and time (even better than distance in my example).

Best regards
Dada

[Dada]

Dada on October 20, 2020 at 6:07 am · in reply to: Pacing at race day (HR, Pace or Power?) – whats your recommendation? #46081

It was discussed here earlier How fast do I run on race day?

But no conclusion reached.

Dada

[Dada]

Dada on October 20, 2020 at 6:01 am · in reply to: Passed my PhD! Moving to Austria! #46080

Congrats, Dr. Stephen!

Salzburg is very cool for the things you wanna do!

I live in Munich and my parents life at lake Chiemsee (25min to Salzburg), so I know what you will enjoy the next years!

Best regards

Dr. Dada

[Dada]

Dada on October 14, 2020 at 3:57 am · in reply to: “Preseason Ski Touring Training” #45966

Hi Sam,

thank you so much for your reply!

To better understand your training plan I put it in a graph (attached). I also put some rough numbers re the duration on your plan to guesstimate the progression for me personally.

So, best case would be start 21 weeks before the season starts, and the most time-constraint start would be 13 weeks for the full program.

That helps a lot.

Best regards
Dada

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[Dada]

Dada on October 12, 2020 at 1:03 pm · in reply to: Discouraged after AnT Test #45933

Following

[Dada]

Dada on October 8, 2020 at 4:01 am · in reply to: How to cope with suboptimal terrain #45818

Hi Rich,

Thx for the hint! Just stumbled across that summary yesterday. Atm for the base period, that volume of intensity would be probably too high though. And did Gym ME on Tue, I still so much DOMS in my glutes. So no way of doing Z3 & ME back-to-back ?

Best regards
Dada

[Dada]

Dada on October 7, 2020 at 12:34 pm · in reply to: How to cope with suboptimal terrain #45786

Hi guys,

Thx for your replies!

I have the same problem like you, Rich. I just can’t do those intervals on a treadmill (besides not having access to one of these bc membership fees for gyms are so unbelievable expensive in my city).

I will stick to the shorter Z3s with too much resting between work periods then.

Thx guys!

[Dada]

Dada on October 4, 2020 at 3:50 pm · in reply to: How to distribute 3 intensity WO in your base weeks? #45682

Thx guys. That makes sense!

[Dada]

Dada on September 29, 2020 at 12:43 pm · in reply to: Sky run as AnT test? #45540

Thanks, Scott!

That makes me aerobic deficient again ? damn.

Despite training for 1.5 years solely below AeT, it seems that two weeks of threshold training made my AnT increase by 6 beats (last AnT in May 2019 @179).

Maybe it’s time again to test if my AeT is still at 165 or higher.

Best regards
Dada