As for plan, a longer plan would give you the most benefit. Perhaps Mike Foote’s Big Vert (under mountain running) or even the 24-week Expeditionary plan. The decision tree on the Training Plan Guide page might help.
Jane Mackay
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KeymasterJane Mackay on November 11, 2021 at 6:40 am · in reply to: Best type of training plan for through hike #59170KeymasterJane Mackay on November 11, 2021 at 6:25 am · in reply to: Best type of training plan for through hike #59168
Also no expert, but agreed on the huge aerobic base and ME, but I would be inclined to put the ME on a good base of general strength. Since you have lots of time, you could do two or three rounds of general strength for a few weeks, followed by a few weeks of ME. You might want to limit the ME to 1x per week and have the other strength day — at least 72 hours later — be general strength. Or even do ME every 10 days. A little goes a long way if you do it full-on.
For a crossover strength-ME workout that’s mountain specific, if you’re not familiar with it, I HIGHLY recommend the Chamonix Mountain Fit series, available through UA for $99 subscription/year. It’s a steal. There are four levels. I’ve been doing it for months and I’m still getting value from level 2, bc you can increase the level within the level by adding/increasing weight and improving technique. It’s heavy on single-leg and core work. After 3-4 months of doing it 1x – 2x a week (and skipping some weeks) my leg and core strength and balance all increased remarkably. The improvement in my balance is still astounding me. That would be valuable on the talus/scree/boulders, narrow ridges, etc.
I’m also interested in what the experts say.
KeymasterShashi, when you say it’s for elevation gain and drop, does that mean I should add the two numbers together and calculate the fudge factor from that? e.g. 1000m+ and 680m- would be a total of 1680 metres, for a fudge factor of 56?
KeymasterJane Mackay on November 10, 2021 at 2:52 am · in reply to: taking a long (30 mins or more) break during the hiking workout #59080Thank you, Maya! I do find I sometimes get tunnel vision on the training and it’s good to have a reminder to step back and look at it in the context of my whole life.
KeymasterJane Mackay on November 9, 2021 at 10:17 am · in reply to: Tomorrow’s Zoom Chat Nov 9th 11am PT #59044You’re welcome, Amanda! I’m glad it’s useful!
KeymasterJane Mackay on November 9, 2021 at 9:16 am · in reply to: Tomorrow’s Zoom Chat Nov 9th 11am PT #59036Amanda, this is my third go-around with the FUA group, and what I’ve learnt is that hrTSS is not a useful measure for any kind of strength training. Instead, the UA team use estimates based on “fudge factors” to record a “close-enough” TSS score that can be used to factor into your overall TSS score to monitor your ongoing training load. Have you seen this article? It explains what they do and the reasoning behind it: https://uphillathlete.com/trainingpeaks-metrics-ctl-tss/
KeymasterJane Mackay on November 9, 2021 at 3:06 am · in reply to: Adjusting training for a slow-to-go aerobic system #59020ps. Actually, I think there is kind of a HR marker in that during the “pre-online” period it is usually really hard to get my HR up, but when I’m online, then it goes up into what the AeT test indicates is “normal” range for the level of effort. I haven’t tracked this, so I can’t say if it’s always that way, but looking back now it does seem to be typical.
KeymasterJane Mackay on November 9, 2021 at 3:03 am · in reply to: Adjusting training for a slow-to-go aerobic system #59018Hi Amy,
My experience is different from Melanie’s in that my HR is different every time I go out, which is likely attributable at least in part to the widly varying hormonal fluxes of menopause. So I have no HR marker. What I can say is that until the system comes fully online, whatever I’m doing is effortful and I feel sluggish, and whatever the sports watch is indicating is immaterial. I think Carolyn’s analogy of a diesel engine is great. Some days it only takes 20-30 minutes, others it’s a full hour, but there is a distinct moment when it’s like a switch is flipped — suddenly I’m “going”. I don’t know that I can describe it any better than that, sorry!
What has been your experience in this regard?
KeymasterJane Mackay on November 4, 2021 at 7:46 am · in reply to: taking a long (30 mins or more) break during the hiking workout #58806Thanks, Carolyn. Aging is certainly playing a part. I am also moving towards incorporating a break for BOTH body and mind each day, having begun a fairly serious meditation practice following the Theravada tradition. Having browsed through the link on breathing techniques you posted for one of the other participants, I’m now going add in a pranayama practice, which I used to do years ago, and I’m curious also to try the Wim Hof method and see what happens with that.
Your ‘ideal’ scenario, with the ‘extra’ being all in recovery zone, was actually what I was hoping you would say would be OK, so that’s great. And yes, if I get the urge to meditate on a mmountaintop 😉 or flop down on a gorgeous high alpine meadow, I’ll do so!
Many thanks, again. I agree … finding balance is a constant work in progress, not least because the body is in constant process of change.KeymasterThanks, Carolyn. I see this and your other reply. I’m sorry UA is having to deal with this problem. It’s hard to be attacked when all you’re wanting to do is give.
KeymasterJane Mackay on October 31, 2021 at 3:58 am · in reply to: taking a long (30 mins or more) break during the hiking workout #58617With the example of the 2-hour continuous hike, that would be the whole planned workout (e.g. Saturday of week 3 in the intermediate plan), so the return journey would be extra.
KeymasterJane Mackay on October 31, 2021 at 3:01 am · in reply to: When your hike doesn’t quite go as planned #58614Haha yep! For things where I never learn I’ve started giving myself a strict instruction about it before setting out, and actually talking to myself and telling myself “NO. Remember what you promised yourself?” when I come to the danger zone.
KeymasterThanks, Carolyn. That’s good to know!
KeymasterJane Mackay on October 25, 2021 at 1:42 am · in reply to: Adjusting training for a slow-to-go aerobic system #58445there’s that little “aha yes, now I’m plugged in!” moment.
Exactly! It’s a clearly perceptible moment.
KeymasterJane Mackay on October 24, 2021 at 6:42 am · in reply to: Adjusting training for a slow-to-go aerobic system #58430Melanie, my body is exactly the same way. It takes minimum 30 mins, typically 40-60 mins for the system to come fully online. For this reason, I always do a 20-min warmup for the AeT test, knowing that the first 10 mins are going to be continued warmup, but wanting to balance warming up well enough with not warming up so much that I’m then starting to slow down by the end of the hour because I’ve been going for almost two hours.
Regarding regular training runs, it’s good to know I can add a little time to them to allow for how long it takes to warm up. I always feel like a 30-min run is pointless because right as I’m about warmed up it’s time to stop!