[kallikles2003]

kallikles2003 on February 10, 2020 at 9:42 am · in reply to: Training for Mountaineering – Stair Master vs. Treadmill #37866

Could anyone post the link to the article referred to in the thread? I’m having some troubles finding it

[kallikles2003]

kallikles2003 on February 10, 2020 at 9:35 am · in reply to: Help with using incline treadmills #37861

I have a question on how to use the treadmill for uphill training. I come to trail running from the road and have lots of experience with running marathons in the flats, but very little with running uphill.

I am starting my second iteration with the 50K cat-1 20-weeks training plan from the Uphill Athlete’s book after successfully completing my first 50K ultra in January (Bandera 50K).

My target race in June is of the same length, 50K, but almost three times the vert gain (2600m D+ vs. 900m D+). I live in a moderately hilly part of the US, so I need to use the treadmill to hit the plan’s vert weekly targets.
Treadmill running has never been my favorite activity and I have never spent any time on it. I lack any serious experience and I am confused on how to use it, because the exertion levels I experienced on the few test runs I made over the last couple of weeks feel much lighter than comparable runs on the road or on the trail.

For instance: yesterday I tried a simple, short work out in (mostly) Z2 comprising:
0.5 mile WU,
0.5 mi at 10%
1 mile downhill at -2%,
0.5 mi at 10%,
0.5 mi CD at -2/0%

Total was 3 miles with about 525ft vert gain. Yet it felt easier than my regular neighborhood recovery run of 3.5mi/~420ft. Also, the 10%/half mile sections should have been more challenging than the much shorter and less steep climbs around my house I usually run on (they’re all about .25mi max at 8% max), yet they felt much easier.

So here is my question:

Should I take the incline values on the treadmill at face values when planning my training runs or should I consider “treadmill vert gain” as systematically easier than “real vertical gain” and perhaps add something to compensate?

Perhaps a treadmill 10% incline is only equivalent to a real world 8% incline (or 6%? or 4%?)

[kallikles2003]

kallikles2003 on April 22, 2019 at 4:23 pm · in reply to: Defining the distance and elevation volume #20874

I am not the OP, but I came to the forums with exactly the same question, so just to confirm I got the answer right:

1. Suppose I am using the 100K example plan at p. 291 for a 100K/6000ft race

2. Week 1 of the plan has a distance volume of 48km, which is 48% of the target race distance

3. Hence, week 1’s vertical gain target should be 48% of the race elevation gain of 6000ft = 2880 ft

And an additional question: would the same algorithm be recommended for the 50K example plan on the same p. 291 (which is actually the example I am working from for my own training)?