Thanks for the advice tgerbatsch. I think you are right. After walking for 2 weeks in the mountains, at the end of the second week, my pain in the back of my knee was less. I will try the ChamFit exercises more consitently.
George
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ParticipantGeorge on April 4, 2023 at 10:31 pm · in reply to: Knee meniscus problems – flexibility training? #76909ParticipantGeorge on February 18, 2023 at 12:13 am · in reply to: Anaerobic Threshold test in heavy snowshoes? #75738
Thanks Pedro for the advice. I re-read the UH paper on how to make the AnT test and there was a possibility to make the test even on a treadmill. And this would be the most reproducible way to test even in a year’s time. However, we want to make the test relevant to our real mountain event. Of course, I can not test at 6000 m, as we do not have it here, but at least I can test at 2000 m, which was my plan. I can test in normal light summer shoes at 900 m and this would be reproducible even in the summer, but AnT goes down with altitude? Do you know how much, especially at the age of 61? Next, I am taking performance-enhancing supplements like L-Carnitine, L-Glutamine, green coffee, negatively charged hydrogen, and organic potassium to name the major. Should I stop them, or I plan to use them also on my 7000 m. peak? Your insight is valuable. Thanks in advance.
ParticipantI have approached TP support regarding making hrTSS the default for all workouts. It seems this is not possible and it can be done only for Run workouts as Pedro is showing on his screen. Here is their answer: “The hrTSS default setting is currently only available for workouts that are labeled as Run. Your Hiking workouts are labeled as Walk, so the hrTSS default popup will not populate for that activity type. Hope this helps clarify.” So we have to change this manually on every workout. Or, our coaches have to relabel the hiking workouts as Run.
Regarding my other request to have an auto-range or zoom on the HR vertical axis so you see more clearly the HR data, e.g. not from 0 to 140 bpm, but from 100 to 140 – this is not possible currently and I was suggested to write in TP forum as a suggestion for the software developers.
ParticipantHi Pedro,
What you suggest does not happen on my computer. When I changed rTSS to hrTSS it did not ask me to make it the default! I tried in several workouts – it does not work. For the future workouts in the plan it says TSS, without defining how to calculate it. This is very annoying as I have in every workout to manually change from rTSS to hrTSS.
Regarding zooming the HR data channel. Attached is one of my recent climbs. HR scale is from 0 to 135 probably. So I can see much in it. I would like to make the scale e.g. from 100 to 135. Actually, TP should have done this automatically: in every workout they must check the min and the max HR and set the scale automatically. Nobody trains at 0 HR! Hope now my prblem is clear. Maybe you suggest my proposal to TP developers as this is important.
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You must be logged in to view attached files.ParticipantGeorge on February 6, 2023 at 6:52 pm · in reply to: Links from Q+A session- February 5, 2023 #75439For those interested in how the most advanced technology works I suggest looking at the Fistbeat page here: https://www.firstbeatanalytics.com/en/features/ This is what good wrist-top computers like Garmin and Suunto are using. I strongly doubt that other smartwatches more inclined in transferring the phone to the wrist are paying to the Fisrstbeat, who are developing the technology in the past over 30 years. Probably some 20 years ago I purchased the Firstbeat Athlete software which uses EPOC (Excess Post Exercise Oxygen Consumption) as the main metric for the aerobic load. It was good software because it suggested what training should I do in order to improve my aerobics without overtraining. Training peaks go one step further with their hrTSS. They multiply the load by the duration, something that EPOC sortwares does not do. In EPOC-based metrics, a 30 min HIIT training on an elliptical would give me a higher value than a multi-hour ascent in Zone 2. Which is not true of course. Thanks Chantelle for linking the Scot’s post about modifications to the hrTSS depending on e.g. the backpack load. However, in my humble opinion, this is not entirely correct. Higher backpack load results in exertion which will be reflected in both HR and HRV. The steepness of the climb, which can be derived from the GPS and barometric data and again should be reflected in your HR and HRV data. The problem with the TP is that they do not use HRV directly in any way, which is a step backward. So, I would suggest, use the TP to monitor load but also look at what your Garmin is telling you about sleep quality, the necessary time for recovery, etc. Third-party software, which was commented on in Steve’s post is not that reliable, I agree with that. But just look at the source, in the Garmin or Suunto watch which is backed by over 30 years of science and research in the Firstbeat company and institute.
ParticipantGeorge on February 6, 2023 at 7:27 am · in reply to: Links from Q+A session- February 5, 2023 #75402Forget about phone HRV apps. There is no need to invest a 1000 $ for the top of the line Garmin Fenix 6X pro solar with chest strap. I bought my girlfriend a much cheaper Garmin Venu for 150 $ without chest strap and it has almost the same capabilities and software as its bigger brother. Including an oximeter and alarm function in case of a fall. And if you are consistently wearing and using it the software knows for years how you trained and how you slept. No need for manual input. And if you are not prepared to invest in such a technology then why did invest in the Mountain Training Group a bigger amount? The UH site and the 7-hour video tutorial will give you more info to start with. And the coaches can not help you if your metrics is wrong.
I have been using for 20 years top-of-the-line Suunto watches and I miss the real-time EPOC calculation on which the Training Effect is based. But Garmin is superior in regard to software integration. Both use in the background the Fisrtbeat algorithms for HRV analysis developed by a Finnish institute. Hope my advice helps!
ParticipantHi Pedro,
TP did not ask me to use hrTSS as the default after I changed several metrics. Also, I asked in the group meeting and they explained but I did not get it – how can I zoom the HR scale, so it is not from 0 to e.g. 140 but e.g. fro 120 to 140? Thanks.
ParticipantI tried to figure out in the TP Settings a possibility to make it mandatory to calculate hrTSS but could not find such an option. If somebody knows how to do it, please help.
ParticipantGeorge on January 25, 2023 at 5:54 pm · in reply to: Longest training day vs. longest day in the mountains #75078This question actually is how important is our training now to what you do on e.g. 1-month expedition. I plan to peak Lenin (7130 m.) in Pamir and plan to stay there as long as I am ready for the task – no time limitations, no flight back ticket purchased in advance. My last Friday 11-hour Z2 uphill climb (with 2 hours rest and food intake in a shelter in the middle) and the 5-hour Z1 – Z2 descent on the next day resulted in 18 CTL points increase in my Fitness according to TP! Even after a 45 min recovery workout and 2 days of complete rest (due to urgent projects) I am up 14 points in my Fitness. This breaks down the statement somewhere in the UH site that you can not make more than 4-5 points per week increase in your fitness. I am planning something shorter but Z3 for this weekend in the same mountain and see how the metrics go.
I am giving this personal example just to stress the importance of what you do on an extended expedition. E.g. I go from base camp at 3600 m. to camp 1 at 4200 in Z1-Z2 tempo and my Fitness goes up e.g. 6 points. I go down, rest, and continue – camp 1, camp 2 at 5200 m and my fitness should add up. Of course, aerobic complete aerobic base development as is pointed out by Scott in their excellent 7-hour video course that I will recommend to everyone in this group takes 10 years to develop. But I am not in a competition or professional sport. And going slowly, with enough time to acclimatize and muscles to rest in a monthly scale expedition maybe makes our prior training not so important? I do not understand the concept, again from Steve’s and Scots’s videos, that in the expedition your fitness and performance decrease??? This should be true only if you hurry uphill, to save time (and or money), which is actually the case for most expeditions from my experience. People usually climb this technically easiest peak within 14 days. And I plan to stay there for 5 weeks or so – when I am ready for the task. And if I am not ready – there is a 6150 m. on the way, which is also a worthy goal for me.
So, how important is what we do now compared to a 1-month expedition in which we give ourselves enough time to acclimatize and recover from going from camp to camp?
ParticipantDear bbarlin10, thank you very much for your comment. It was good to know that you are able to maintain CTL of 85 with only 12 hours/week of training. I was thinking that one has to put in some 20 hours/week. The main problem as I see it is to be healthy, also in the legs. Maybe my program is too ambitious but then this 7100 m peak is preceded by 5800 and 6200 m peaks. So I will go as far as I feel OK and confident. Then, I plan on climbing alone cracks allowing by my tempo Z1-Z2 tempo. And I have unlimited free time in the summer, so I will move up only after being well acclimatized. Another advantage I consider using is to build additional camp 4 on the way up at 6500 m. From 6100 m. camp up seems too big an effort.
So, I am going through the 7-hour videos and following your advice will order also the books. Also installed the 24-week plan. But 4-week ago was hit by Covid though recovered pretty quickly. And then 5 days ago another virus hit me, this time with a much slower recovery. This time I will take more time off. I was planning an AnT test as you suggested but now I will postpone it. I also joined the Mountaineering training group starting in mid-January. I will see how things go. I do not know whether I will be able to drop that much weight. You are right – I will lack power and recovery. I do not know what to prioritize – endurance training or weight drop. Can you advise on this? Cheers!
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