Hi Tyler,
First … congratulations to you and your wife!
That is a heavy load for you. I have no direct advice to offer, but until others chime in, you might find something useful in these two previous threads:
Jane
Jane Mackay
Forum Replies Created
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KeymasterKeymasterJane Mackay on May 4, 2023 at 5:34 am · in reply to: Strength Training load score, Garmin watches #77874KeymasterJane Mackay on May 4, 2023 at 5:34 am · in reply to: Strength Training load score, Garmin watches #77873KeymasterJane Mackay on May 4, 2023 at 5:33 am · in reply to: Strength Training load score, Garmin watches #77870
(posting the links individually because they’re not posting correctly all in a single reply):
KeymasterJane Mackay on May 4, 2023 at 5:29 am · in reply to: Strength Training load score, Garmin watches #77867Hi T,
You’re right that your watch is not going to give you an accurate measure of training stress for strength workouts. In fact, since you’re using TP and looking to use the TSS/CTL measure as an overarching guideline, I would recommend not even wearing your watch for strength sessions (or not recording the session) and instead log them manually in TP with an estimate for TSS.Here are some articles and forum threads around this topic (more or less specifically) that you might find useful in understanding how to score your strength sessions.
Understanding and Using the TrainingPeaks Metrics CTL and TSS
Recommendation for logging miscellaneous training in Training Peaks
Does that help?
JaneKeymasterJane Mackay on April 28, 2023 at 4:20 am · in reply to: Base Period Training: Balancing Zone Intensity and Adjusting for Drift #77554Rob, do you know how close your AeT (top of Z2) is to your AnT (top of Z3)?
KeymasterCsaba,
AlwaysHigher is right in that 56m over the course of 10.5km will not measurably affect your results.
Regarding your Q1: As your AeT gets closer to your AnT, it will become more effortful because there are two things going on: 1. metabolic: the effort level at which your body switches to primarily carb for fuel is higher. 2. cardiovascular: your heart is beating faster while you are still primarily burning fat for fuel. Factor 2 means that regardless of factor 1, this pace is more effortful overall. This is why extremely highly endurance adapted athletes such as Kilian Jornet or many Kenyan runners will do the bulk of their aerobic training in zone 1. Having a high AeT gives you an edge for when you need to push the pace because you can go for longer running on fat for fuel. So you might want to adjust the mix of Z1 & Z2 in your training towards more Z1.
Does that help?
JaneKeymasterHolly, how does the effort feel at HR 158 for 60 mins? On a scale from 1 (recovery) to 10 (5-second effort), what would you rate it?
JaneKeymasterJane Mackay on April 2, 2023 at 8:36 am · in reply to: Does UA still offer phone consultations??? #76822Hi Jake, yes we do! It’s under Train – Consultations – Talk to a Coach (or Talk to a physical therapist). For Rebecca Dent: Train – Consultations – Nutrition Coaching.
Here’s the link to talk to a coach: https://uphillathlete.com/schedule-phone-consultation/
Noted that you couldn’t find it!
Jane
KeymasterIt’s different in that in the indoor ME you’re doing bursts of high intensity with breaks in between, in contrast to the steady plodding of the weighted pack carries. The indoor ME is more ballistic and explosive.
KeymasterAnd yes, the benefits will suddenly show up 🙂 You want to be wary in the meantime though of under-recovering because your body’s not fully adapting to the workouts.
KeymasterLuca, it sounds like you might need to dial back the weight and/or the reps/sets on the indoor ME workouts and then gradually re-increase as you’re able. They are taxing in a different way than the outdoor one. It can take 48-72 hours to recover from an ME workout. To not be “curing a damage” every week, dial back to a level that is not destroying you and then build more slowly.
Does that help?
KeymasterMortalwombat7, trouble sleeping can be an indication that you are not necessarily overtrained (which is a very serious condition) but under-recovered. And of course, trouble sleeping makes it harder for the body to recover from the training. Have you tried taking 2-3 days in a row off or even a very light week, to see if that improves your sleep? Light activity is good, to keep the body moving, but really listen to your body.
Nutrition can also be a factor, because good & adequate nutrition helps your body recover. I follow UA dietician Rebecca Dent’s mantra: Fuel your training! Sufficient hydration is also crucial. For people engaging in athletic activity, the baseline recommendation is 2ml per kg of body weight every 15-20 minutes — you can drink the equivalent quantity every half hour or hour, but more frequent intake is recommended, if possible. That is in addition to min. 2.5L in the first 10 hours after waking. (From the 6 March 2023 Huberman Lab podcast on water.)
KeymasterBhh21,
Congratulations! That’s great progress! Yes, every time your AeT increases, adjust your zones accordingly and then work within the new zones.Have you done the AnT test yet (linked below)? Once your AeT gets close to being within 10% of AnT, you’ll want to shift to doing more zone 1 training and less zone 2, because regardless of how metabolically efficient you are, maintaining a heart rate that’s closer to your max heart rate places more stress on the body.
KeymasterJane Mackay on February 21, 2023 at 4:13 am · in reply to: Long range training plan (i.e., >18 months) #75812Ed, that’s fantastic to hear! I hope you’ll come back and tell us your story after you climb Mont Blanc — or any other new goal you have. We’d love to include more stories from older athletes on here (btw I’m 52:) )
Scott (John?), a call with Rebecca would be a great start to lay the foundation for improved overall and training-specific well-being. I’ve had a couple of consultations with her myself, and it has revolutionised not only how much benefit I get from the training but also simply how much energy and strength I have in everyday life. Rebecca has also written a number of articles on this site, and you could get a lot of useful information from them.
As for how to adapt a training plan, one way to begin would be to buy a plan that’s most appropriate for your goal (e.g. the 24-week mountaineering plan if you have a mountaineering goal) and simply repeat the base period for a few months, increasing EITHER volume OR intensity by no more than 10% each week. Since you’re older and it seems you haven’t been doing structured training of this type, I would actually consider not increasing more than 5%. I’ve been training for a few years now, but I’ve found that increases of 1%-2% are plenty for me as age does affect the load we can handle. It’s also very important to increase only ONE variable at at time, and to allow for sufficient recovery, because it’s during recovery that the body makes the adaptations that allow us to improve. Then, when you felt your base fitness was strong, you could complete the plan and then cycle through it again, timing it this time to coincide with your goal climb. During that first round you would also be learning about how your body responds to training, which is very important knowledge for being able to manage one’s own training well.
As Ed notes, if you wanted to sign up for the next round of the mountaineering group, that would be an excellent way to learn a huge amount about training in a short period of time while having the guidance of and direct access to UA coaches.
Hope this helps,
Jane