Hi Larissa, I’m on the job! I’ll get back to you ASAP with an answer :))
Jane Mackay
Forum Replies Created
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KeymasterJane Mackay on October 5, 2022 at 12:09 pm · in reply to: ChamFit video password no longer working? #71310Keymaster
You want the drift to be between 3% and 5%, so you could repeat the test targeting a HR a few beats lower. Or take say 142 as your AeT and then retest at 145 in 60-90 days.
KeymasterJane Mackay on September 29, 2022 at 9:57 am · in reply to: Which city on the NA west coast for mountaineering #71162Yes, it can be rainy 😉 but I think the other factors would in the balance outweigh the drizzle. Of all my W Coast friends, the only ones who are mountain crazy live in or near Seattle.
KeymasterJane Mackay on September 29, 2022 at 8:24 am · in reply to: Which city on the NA west coast for mountaineering #71155I lived in the SF Bay Area for twenty years. From my own experience and from talking with people who live in other parts of the W Coast, in terms of the US I would say Seattle, for three main reasons:
1. proximity to the mountains
2. great culture and lifestyle in general terms
3. a mountain/outdoor culture and community that I don’t think exists in any other part of the W Coast.From the little I know, Vancouver could also be a good choice for the same reasons, plus it’s in Canada.
KeymasterAnother thing to consider is fuelling. If your exertion level and frequency have gone up with this training but your nutrition has remained unchanged, you might need to up the carbs and protein, esp. carbs. TP ran two articles about that this month.
https://www.trainingpeaks.com/blog/the-importance-of-carbohydrates-and-glycogen-for-athletes/
https://www.trainingpeaks.com/blog/why-athletes-need-carbohydrates/KeymasterWhat I’ve learnt from my own experience and from three rounds in the Female Uphill Athlete group (all of 2021) is that your 2) and Joss’s niggles are a sign to pull back. I am in my early fifties and I found that I did better on a 2:1 build:recovery schedule. My biggest learning — and continued relearning — is that more recovery = greater strength, stamina, endurance and energy over the long term. The metabolic changes that are taking place in your body as a result of the training do not disappear in a few days or even weeks or months, as I have found in the course of rehabbing an injury since February. You can lose strength more quickly, but the base gains will stick around for a long time.
As Neil McLean-Martin says at the end of the Chamonix Mountain Fit Videos: “Recovery is when the body adapts and improves. We’ve just given it the stimulus to know what to do.”
KeymasterJane Mackay on September 19, 2022 at 5:37 am · in reply to: Where can I find the Strength/Core workouts? #70872Chris,
you can download Scott’s killer core routine here: https://uphillathlete.com/strength-training/scotts-killer-core-routine-pdf/
And there’s an explainer video here: https://uphillathlete.com/videos/how-to-do-core/You can download the general strength plan here: https://uphillathlete.com/strength-training/general-strength-routine/
KeymasterDaniel, as a start here are a couple of articles and a podcast that address your questions:
You could also explore the UA library on the topic of recovery: https://uphillathlete.com/recovery/
KeymasterHuge congratulations, Nathan, on accomplishing that goal, especially under vertically challenged training conditions. I’m a volunteer moderator here and working towards my own mountain goals (having started late in life), and I echo your experience with ME and CMF making an major contribution to endurance, strength and balance under test. Thanks for sharing your story and your experience, and again, congratulations!
KeymasterThanks, Mariner9. Here are those links:
Episode 72: Downhill Running And Field Studies Of Ultra Runners With Gianluca Vernillo, PhD https://www.scienceofultra.com/podcasts/72
Episode 59: Neuromuscular Control And Fatigue With Roger Enoka, PhD https://www.scienceofultra.com/podcasts/59
Episode 40: Biomechanics And Energetics With Rodger Kram, PhD https://www.scienceofultra.com/podcasts/40
KeymasterMariner9, if you remember which podcast episodes those were, I’d love to listen to them too.
KeymasterCharlie, this is something I’ve been working on for a while too. Like Brian describes, I tend to brake on the downhill, esp. on more technical terrain, which kills the quads! Have you seen this blog post + video from Kilian? https://mtnath.com/technique-for-downhill-running/
These are a few notes I took from it:
– rocky & steep (technical) = small, close steps (short steps); small steps pushing into the ground so as to dislodge the rocks as little as possible
– use arms and hands to keep pelvis level (centre of gravity)
– wet = flat feet and small steps
– glissade = lean torso forward to balance forward angle of legs (i.e. keep centre of gravity stable)KeymasterHi Rachel,
Thanks for posting the link to the guide. It will be helpful for others. This is such a new field for research, any information we can get is really useful.
Jane
KeymasterJane Mackay on July 19, 2022 at 5:27 am · in reply to: Suunto Ambit 3 Peak no longer reporting heart rate #69299Hiker, have you tried testing the HR strap and monitor by pairing it with the Polar app and using that to record a workout? If it works, then that narrows down the possible causes of the problem.
KeymasterBill, have you tried the UA gym-based (at home) ME program? https://uphillathlete.com/strength-training/at-home-muscular-endurance-workout-with-progression/