Quick question for you Lou, are you needing to build fitness in that 8 week period or maintain fitness?
LindsayTroy
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ParticipantLindsayTroy on January 19, 2021 at 5:05 pm · in reply to: Training between events 8 weeks apart. #49540Participant
If you use stairs, you are constantly going up and down. Wouldn’t climbing down so regularly take a toll on the knees? The goal of this is to train uphill. How tall should the building be to make this more effective?
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The steepest trail around is 30% and that’s still not close to 60%. Stairs would work but I def couldn’t go uphill for 60 minutes like the ME workout says.
I think ultimately the answer is, you want to find the tallest hill/staircase you can. Yes, going down may impact your knees and if you have knee issues you should probably look for a different solution or talk with your doctor. One solution may be using a stair master or a treadmill set to 30% incline. But if you don’t have a mountain to climb up for an hour, you’ll probably have to do laps.
ParticipantLindsayTroy on January 18, 2021 at 11:01 am · in reply to: 25-ish L ski pack for small female? #49454I’m 5’6″ so this may be of no help, but I’ve found that running bags are more shorty friendly, so maybe you could try a fastpack style where its not meant to fit quite like a regular ski pack would.
Something like this or this or this, but this guy may be too small
ParticipantRachel- Scott suggests using poles so that you don’t tip backwards!
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Question — how do you decide what the steepness of the slope is? I ask because I’ve been on a quest to find the perfect hill sprint hill (ideally 20% grade). I’ve been looking at Strava segments, Training Peaks metrics for a selection, and Gaia GPS. They all differ quite a bit in their assessment of a slope. Maybe it’s time to get that sticker to put on a ski pole to eyeball it myself. I’m also going to go try Google Earth now.
I think those stickers aren’t very useful. I like this thingy but you do have to have a paper map with 1:24,000 scaling (such as USGS maps) but you can achieve the same thing with google earth or if I’m pretty sure I know my route, I sometimes use this guy and you can click the miles at the bottom to get it in metric (much easier to have rise and run on the same scale!)
ParticipantI just re-watched the video and you are correct it is confusing. If you look at the accompanying article here you can see that Scott describes it a little better as
We have had good success using slopes ranging from 30–100 percent grades (17–45 degrees). Sixty percent is a slope on which you can just barely reach out to stabilize yourself for balance with your hand while only slightly bending forward at the waist.
So I would say go with what you got. When I lived in a 2-dimensional state (Maryland) I used to do these on the stairs at my gym. It wasn’t super fun but it was effective. With COVID being a factor, you may look for an outdoor staircase like a football stadium, where you can socially distance and not risk getting sick and setting back progress.
ParticipantI’m not an expert at this, but a 60% grade according to my google search is around a 30 degree slope. That should equate to a blue run at a ski hill. Are you perhaps mixing % grade with slope angle?
ParticipantLindsayTroy on January 12, 2021 at 11:36 am · in reply to: Transitioning to TFTNA. Volume seems low? #49203One thing that I’ll add is the weight you’re carrying. I try to do a progressive increase in weight over the program so I get that you’re climbing and don’t want to be a slacker, but starting transition week 1 with 33.5lbs seems like a lot especially for a 45min approach. From your photo, you look like 33.5lbs is a rather substantial % of your bodyweight to carry.
I agree with everyone else that you did much more than 2.5 hours of training. By my estimation, you did 4.66hrs + climbing. Not sure how long you spent on each pitch, but if you were me, I’d estimate you were on the wall 1/3 of the time you were climbing. So 0.66 hrs making a total of 5.3 hrs of training this week.
ParticipantThanks Scott, that was very helpful!
I’ve been doing a lot of strength work, so I think it’s probably power. I’ve never done hill sprints so I’ll start there. Would you recommend 1x per week during base MS period?
ParticipantThanks!
Dada, how often do you do speed work and do you only do it on foot or should I also do it on skis (uphill).
Rachel, I’ve started using pre-workout from Gnarly and its pretty tasty and makes me feel like the hulk for like 45 min, haha. But the thing is, I don’t feel tired or like I recover slowly when I’m working out fasted, this is more my natural state. I’ve never been a “breakfast” person and have always preferred to workout fasted. (As an aside- for getting enough protein, I’m sure you do all the standard tricks but I’ve been really enjoying Kodiak Cakes protein muffins, you can make them with greek yogurt and fortified milk such as fairlife and they’re delicious. I also add more berries + lemon zest to the blueberry ones)
ParticipantLindsayTroy on January 6, 2021 at 11:50 am · in reply to: Transitioning to TFTNA. Volume seems low? #48906Hey Tyler, I’m certainly not a coach, but I’m on my 3rd cycle of TFNA/TFUA. I felt similarly about volume and started my volume at 4hs/wk rather than 2.5.
Also, I decided to make a concerted effort to track strength and climbing more accurately. Yes, you were climbing for 2 hours, but were you moving on the wall for 2 hours? I found I was moving about 5-10 min per pitch (I timed myself at the gym and at the crag the first few times) then I just multiplied my # pitches * 5 min (if the were easy or if I was on TR and 10 min if they were hard/I was on lead).
For strength, I found it was too variable since I would rest a lot more when lifting heavy and it didn’t quite feel right to only count the time I was moving the bar since heavy low volume days felt harder (with longer recovery) than easier high volume days so I just decided that all strength workouts (as long as I completed my whole program for the day) counted as 45 min.
I always re-start the transition period and consider it a grace period for me to actually get the right workouts in on the right day. So during my transition phase I’m just trying to hit the time goal and less bothered about hitting it with the right activity, I consider it a period where I can dial in my activity to match my training plan whereas the base period I’m more strict about how I hit the numbers.
ParticipantLindsayTroy on January 5, 2021 at 9:11 pm · in reply to: The female uphill athlete group training #48859Thanks for answering Alison! I’m definitely interested but wondering since I have spring ski goals (PNW volcanoes ending in skiing Rainier) if its maybe not the right program/time? I’ve made (and followed) my own plan based on TFNA twice and I’m 4 weeks into my 3rd cycle but I have some questions that I think are best addressed with the help of a coach. I thought this might be a good opportunity since individual coaching is full. Do you think the program would be appropriate for a May/June Rainer ski ascent/descent?
ParticipantThanks all! Currently it feels WAY harder. Im an east coaster transplanted to Utah and im just learing to ski powder so the exerted effort feels like a lot but because Im mostly skiing at 8,000-10,000 feet my HR stays relatively low for my percieved effort.
ParticipantHey! Thanks for clarifying all of that!! Its really helpful!
As for the winds, I’m not sure, I live in Salt Lake so just driving from here. I would guess if you’re going for cost effective, flying to salt lake isn’t too far but I would imagine there are small, regional airports in Wyoming that might be closer? Sorry I’m not more helpful, let me know if I can be of more help!
ParticipantOk so I have a follow up to my follow up question. I plugged my AeT and AnT into my garmin HR zones and I get the following, does this make sense?
Zone 1: 113-155 BPM, 55%-75%
Zone 2: 156-168 BPM, 75%-81%
Zone 3: 169-194 BPM, 81%-93%
Zone 4: 195-196 BPM, 93%-95%
Zone 5: 197-207 BPM, 95%-100%Is it normal to have such a big Zone 3?
When I was doing the AnT I did feel like I had another gear to shift into, but I could maybe have done it for 5 minutes not for the full 30 minutes.
ParticipantThanks! I ended up doing AeT then eating dinner, waiting 2 hours then doing AnT and now I have a followup question.
My aerobic threshold is 166 BPM and my anaerobic threshold is 194 BPM (my max HR is 207). So if I understand this correctly, I need to up my zone 2 training, what % of time should I move from Z1 to Z2? Should I do my long Z1 and the rest of the Z1 volume as Z2 or something else?
In case it changes your recommendation, I’ve done 2 training cycles of TFNA and am generally healthy but last year I got two stress fractures right at the peak of my last training cycle (it took ~6 months to get properly diagnosed, which meant ~10 months of reduced activity so training suffered). Currently, I don’t have a goal climb, after the injury (plus a cross country move) I’m pretty out of shape (compared to me this time last year) so my goal is to feel more like myself fitness wise and be able to do bigger and bigger alpine-esque weekend trips (wind river/tetons/wasatch/sierra).
Thanks!!