Important follow up question– Is this a chest strap or wrist strap? Hotter weather will increase blood flow to your extremities and inflate your HR on a wrist strap, so thats an important key piece of info before we dive in!
LindsayTroy
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ParticipantParticipant
Just to echo what has already been said, if you’re running and the pace is too fast (as measured by HR too high, injuries, etc), slow down, if you can’t slow down without walking, walk.
ParticipantDid Sololmon discontinue those? Or is this another weird COVID supply chain thing. It doesnt seem like you can purchase them.
ParticipantIf it were me, I would alternate. The benefit of a stair climber is its all up all the way, but the downside is, presumably, you don’t plan to exclusively ascend to basecamp, I assume you’d like to return. Also, the stairclimber provides a mechanical advantage in that it lowers the stairs to you. The benefit of your house stairs is that you actually have to lift your leg the whole way to the next step with no mechanical advantage and you have to train going down, but the downside is you’re going to be going down really frequently which does give your muscles a break.
So my inclination is to do them both.
ParticipantLindsayTroy on July 12, 2021 at 10:01 am · in reply to: 16 week Mountaineering or Alpinism Plan #55665Sounds like you’ve thought through how you handle training and your appetite for sustaining it for a long time.
I’m sorry I can’t help more with which plan you should pick.
ParticipantLindsayTroy on July 9, 2021 at 10:55 am · in reply to: 16 week Mountaineering or Alpinism Plan #55598Do you have an objective planned for 16 weeks from now? I wonder about burnout if you’re doing plan after plan after plan.
What if you did an unstructured transition and/or max strength plan to get you to October. Something like aim for a rough number of hours per week sub AeT but without any real structure and maybe do some kind of strength training 2x per week
ParticipantWhat is your question? I am confused by the term ‘mini max’
Is your question “Is this a sufficient program to maintain my strength for X number of weeks in between training programs”
or is your question “will doing this serve as a shorter or ‘mini’ max strength to get me stronger in less time”
Or is your question something else. Without going into details of your plan, what is your question.
ParticipantLindsayTroy on June 10, 2021 at 8:52 pm · in reply to: Return to training after 4-5 week rib-injury #54749Do you have a climb that you’re preparing for? If so, I’d try to plan out your remaining weeks, if not, I’d honestly start base over again. 4 weeks off is a lot
ParticipantLindsayTroy on June 10, 2021 at 8:52 pm · in reply to: Return to training after 4-5 week rib-injury #54748Do you have a climb that you’re preparing for? If so, I’d try to plan out your remaining weeks, if not, I’d honestly start base over again. 4 weeks off is a lot
ParticipantHi Brittany, welcome!
As for point 1, if you can stay below the whole time, thats definitely better. Do you have a watch linked to your HRM that you can set to beep at you when you cross from Z2 to Z3? Thats what I do. Either that, or just walk the hills. Its definitely better to stay below that threshold, but its not like some magical line you cross where instantly you’re doing harm.
As for point 2, that seems like a great plan! I would also throw in, especially as a runner, you should do some strength training, which I see you mentioned. Maybe you could view it as a mini cycle of max strength + base building between now and September.
ParticipantScott Jureck’s book, Eat and Run has some interesting suggestions, my favorite being Onigiri which is basically rice wrapped around something else. I really like rice wrapped around red bean paste or just plain rice with miso.
ParticipantWhile I’m not a doctor, I have (unfortunately) a lot of experience coming off injuries and I have learned the hard way that its best to not try to plan too far out. Rather, plan a week of activity at a time and judge how you feel after each work out to decide if you complete the next day’s workout or if you rest. Then, if you completed the whole week’s workout, do a small increase for the next week.
You will come back stronger and faster if you take it slow and cautious rather than deciding a priori on a plan for returning to your prior fitness levels.
ParticipantLindsayTroy on May 26, 2021 at 12:39 pm · in reply to: Help selecting UA training plans: Climbing and Tactical Biathlon #54332I agree with Shashi that a coaching call or email may help a lot with plan selection. Otherwise, I think shorter distance running (not an ultra) may not be the expertise of this forum.
ParticipantLindsayTroy on May 25, 2021 at 2:01 pm · in reply to: Long time base training with few if any changes #54303@JD_getting_old- My pace didn’t hardly change at all until I did a muscular endurance block with some hill sprints and speed work. I too noticed considerable endurance gains during my 3 years of nearly exclusive long slow distance
ParticipantI just typed out a whole response thinking you were saying should you RUN hill sprints with a heavy pack.
I think they need to be done running, can you not run?
Next Hill sprints are a muscular endurance workout and max strength is, well, a strength workout. They’re different training “blocks”. If your goal is to get better at peak bagging, I would do an 8-16 week strength block followed by an 8-16 week muscular endurance block. If you’ve already been doing the max strength workout for 8 weeks OR if peak bagging season is <8 weeks away, then just skip ahead to Muscular endurance. Just be warned your legs will be fatigued for the whole ME block so don’t expect to be at your peak, and try to give yourself a taper of 2-3 weeks before your “big event”.
Here is the gym ME workout: https://uphillathlete.com/at-home-muscular-endurance-workout-with-progression/