Honestly, I hate it! But that’s probably why I need it the most. I work a desk job, so a lot of times it feels like lifting weights or doing cardio on the treadmill and stairmill isn’t doing everything it should be. The Chamonix Fit program gives me extra balance, makes me feel more athletic and confident and that I am using the right muscles and that I will be more robust in the mountains on varied terrain, especially when you consider a good portion of the movements are intended to be done in a fatigued state for injury prevention. I worked my way through all the Levels, and it took a really long time to develop the hip/glute and core portions without hitting failure. As a previous powerlifter that hit a 405lb squat it was quite embarrassing. Two thumbs up for the program, it’s important to build that quality of movement.
Kyle Brundage
Forum Replies Created
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ParticipantParticipantKyle Brundage on September 3, 2021 at 2:37 am · in reply to: Six months: Why am I not getting faster? #56740
ME = Muscular Endurance!
ParticipantI use the Theragun G4 Pro and have had great results with it. I use the warmup feature and go into my cardio whether it is stairs, running or hiking feeling much lighter and especially my feet feel renewed. I usually run through the recovery stuff after, and again after it almost feels like I didn’t workout at all.
I can’t say what tangible benefits are in terms of speed or anything else besides “feeling good”, but I was able to splurge for the luxury and use it more than a foam roller which in my opinion is a win and replaces massages and their price tag, for me – I find it works just as good especially the better models that you can apply pressure and use different attachments. It’s really up to the individual, but I definitely feel better using it than without.
ParticipantI have been using the Wahoo Tickr X for years. It syncs up with my phone, automatically inputs into TrainingPeaks, no watch necessary. The iPhone version of the app also has a heart rate alarm so if you are on the road or trail with a phone armband it can warn you you are training Z3/above AeT. Generally the battery lasts a year, very small 2032 batteries and replacement straps are inexpensive.
ParticipantI use the Wahoo Tickr X with my phone and as far as I know (unless you have another setup) it can only be done on iOS/iPhone, not Android. Instructions below:
HOW DO I CREATE AUDIO ANNOUNCEMENTS IN THE WAHOO FITNESS APP? (IOS ONLY)
The Wahoo Fitness App offers a huge array of voice prompts which can be set up to alert you of your progress as you workout. We call these voice prompts “Audio Announcements”. To create an audio announcement, follow these steps:From the Wahoo Fitness home screen, select “Settings”.
Select the workout profile you would like to add this audio announcement to. Note: Announcements must be created for each individual workout type.
Scroll down and tap the switch next to “Audio Announcements” to turn these on. Then tap on “Audio Announcements” to begin creating a new one.
Select “Create Announcement”.
Now select your “Trigger”. The trigger is the action or event that sets off the audio announcement.
Next, select your “Sound Bites”. The sound bites are the information that will be announced when the trigger is set off. You may select more than one sound bite.
Select “Done”.
Your audio announcement has now been created.Here’s an example of a common audio announcement:
Trigger: Distance: Every 1 Mile
Sound Bite: Distance: Workout & Heart Rate: Current
You can also uses audio announcements to monitor your current heart rate zone:Trigger: Heart Rate: Zone Change
Sound Bite: Heart Rate: Current & Heart Rate: ZoneParticipantKyle Brundage on August 16, 2020 at 5:47 am · in reply to: Temp and Outdoor vs Indoor AeT Test #44327Exactly as Scott said, temperatures and humidity make a HUGE difference.
I’m in a situation similar to yours living in Kuwait (high of 112F this week) and most the gyms here have giant glass windows and don’t stay very cool. I see as much of a 8-10 beats per minute difference on my 15% Treadmill hikes in the morning indoors when I use my fan vs. without. It is more prominent the longer I go and stress adds up. I’ve tried jogging outside in 100-110F in the evening but I couldn’t move any faster than a walk without shooting up past AeT, unlike indoors or lower temps.
I think an important thing to consider is the mental aspect, I worry I spoil myself with the fan and cool air. I’m rarely uncomfortable with elements during workouts, Whereas on an expedition you’d probably be tougher. Then again, after the day-to-day heat here, my cold weather on my Rainier climb last year was practically refreshing.
It sounds like you’ve read Roxanne Vogel’s article here on the site? “Cross-Adaptation for High Altitude: Can Heat Training and Cold Exposure Help with Hypoxia?” It’s a great read. Either way, happy training!
ParticipantKyle Brundage on June 23, 2020 at 1:12 pm · in reply to: Running Too Fast Right Away = Anaerobic Exercise?? #42997Sure, I’m on the 24-Week Mountaineering/Expedition Plan in the final of the 3 phases, starting “Conversion to Specificity Week 2 Muscular Endurance”. Week 18, Day 1. It has you complete a 90 minute Z3 weighted climbs, so is the 90 minutes the ENTIRE session with your warmup/cooldown included, or a 90 minute weighted climb with your warmup/cooldown tacked onto it?
I think that’s why I was confused about not counting my warmups and cooldowns, because I haven’t been in the plan, and it seems what is listed is meant to be specific duration not including warmup/cooldown. Hope that makes more sense
ParticipantKyle Brundage on June 22, 2020 at 10:28 am · in reply to: Running Too Fast Right Away = Anaerobic Exercise?? #42967You sure are on the spot with all these questions and answers!
Sorry if I am confusing, I am asking specifically about the Uphill Athlete plans used in TrainingPeaks – my Muscular Endurance session today is supposed to be 90 minutes, so I did a 15m warmup, 90 minute uphill portion, and a 5m cooldown. Perhaps the plan intends for the uphill portion to be about an hour though, with the other 20-30m being warmup and cooldown? I have done the same with other days and never include the warmup or cooldown “inside” the listed duration for that day.
By the way loved hearing your talk about Free Speed with Scott J.! Look forward to hearing more.
ParticipantKyle Brundage on June 22, 2020 at 3:41 am · in reply to: Running Too Fast Right Away = Anaerobic Exercise?? #42953Ahhhhh I feel I should’ve known this. I’ve read through the book twice now (about once a year) but there is a lot of knowledge to internalize.
Maybe I’m getting it confused with the 24-week training plan, so I guess my last question would be if for example someone has a 90 minute ME workout, is that 1hr “in the zone” and 30mins of warmup/cooldown? or 90 minutes “in the zone” and however long warmup/cooldown to make it 1hr 45-2hrs total? With the plan I have went with whatever duration listed was how long the main part of it was, so for the 3hr days I stuck with that and just didn’t track the warmup/cooldown (if I had them) therefore it could actually take me 3hr 10m to 3hr 20m to complete.
ParticipantKyle Brundage on June 19, 2020 at 11:33 pm · in reply to: Running Too Fast Right Away = Anaerobic Exercise?? #42914Scott dropping those truth bombs… Don’t worry, I “always” do my warm-up… Probably helps explain my recent post about why the first 30-40 minutes of cardio feels so hard.
Is there a recommended length of time for a warmup/cooldown? I hope 10-15m would suffice, for a Z1-Z2 workout. I think the answer is likely no but would a warmup be included in aerobic volume? A lot of my warm-up consists of very very low Z1 granted only a few minutes, they add up!
ParticipantI took the last few days in trying different things, a 10 minute warm up with first increasing mostly speed then incline, and the opposite trying to raise incline first and speed later on. I did not notice much difference between either, until today I had to do my cardio workout non-fasted in the middle of the day. Understandably so things were much much easier, I did not move any faster at/below my AeT yet my perceived effort level was on a much easier level.
I am very used to just waking up, drinking 1 bottle of water with carb-free protein powder and straight onto the treadmill but maybe I need more hydration or otherwise… I’m surprised since I have had 3 other days back-to-back of high Z2 efforts and a 90 minute uphill ME session (weighted). I have to consider if it was rest/diet/fat-adaptation and so on.
Regardless, glad to hear I am not alone. It feels like it takes me forever to get zoned in, and getting there doesn’t always happen and then it just sucks through and through.
ParticipantKyle Brundage on June 11, 2020 at 3:14 am · in reply to: Getting weight despite training 12hrs/week #42653Hi Dada,
The simplest advice I can give (because I have the same issue) is just monitor your daily calories and nutrition through something like MyFitnessPal. I get 10-12hours of aerobic volume in weekly and I am still maintaining weight at 2500 calories (178cm, 78kg) and started at 2800 2-3 months ago. I am considering dropping to 2400 (dropping no more than 100/every 2 weeks) to see how my weight goes. I worked with Rebecca Dent and we had different levels of carbs/calories based on the volume that day but I found just an even calories everyday works best for me (anyone else way hungrier on off days??) There is a sweet spot every individual has based on many factors including aerobic volume and work outs. Do not try to aggressively lose the weight though, especially training for an event you want to still be recovering properly.
Kyle
ParticipantHello,
I would strongly suggest checking out this thread over on Nutrition and especially Rebecca Dent’s comments: https://uphillathlete.com/forums/topic/bonk-in-fasted-long-run/
I hope they will answer your question; that much longer runs require longer recovery and possibility of detraining/growing weaker from the duration. I also copied Rebecca Dent’s response below:
“What are you training for? I would suggest that 2.5hrs is a good time to be able to carry out training fasted, what is the purpose of pushing it further? In the main event the goal is not to see how far you can go and not eat, the aim is to make you more fuel efficient for the main event (and eat during the main event). The training you are carrying out fasted at the moment is still going to be having an influence on fat adaptation and endurance performance, it comes back to consistency over time. Also be aware that fasted training increases the stress on the body e.g. on the immune system /increase muscle damage, increase fatigue, so I would caution against pushing the time you can carry out fasted and the negative impact this can have, it’s about striking a balance. You need to be able to put in good quality training for your other sessions (that also count towards your performance) and not increase day to day fatigue which may also impact your day to day energy levels and motivation to study.”
ParticipantSimple enough, thank you. Guess I had nothing to worry about.
ParticipantHi Sam,
Thank you for your in-depth answer and Ben for bringing up this question because I thought more vertical was always going to be better.
Do we have an idea if the loss in vertical from doing more flat is going to outweigh those advantages? I have a feeling it will likely always depend on the individual and hours training. I average about 5500 meters a week (9-11hrs/aerobic weekly) but only use incline treadmills and stairclimbers. Perhaps in the base/aerobic building phase the specificity is not as important and closer to your event it is more important to get more vertical?
Thanks,
Kyle