Posted In: Nordic Skiing: Advanced
I would include Thyme Linalool (thymus vulgaris) definitely as an oil to consider. With peppermint (menta piperita) 2 drops in a cup with hot water and not so close would be a precaution I would add.
One has to be specific with essential oils, hence I gave the latin names as well. The Thyme Linalool is a perfect example because every thyme is not usable.
I have previously used PowerBar Recovery Protein Powder. I thought I was recovering quite well until I tried Gu Roctane Protein Recovery Drink Mix. The latter had a profound effect on recovery. Though I don’t use any other Gu products, as I don’t like the taste the Gu recovery Chocolate Smoothie is an exception. Maybe my endurance increased hence the recovery was better or it was really the change of the recovery drink helped I can’t say it for sure. Best option would probably be to try various products and decide for yourself.
Hope it helps
Hi Scott,
You got me lost. Are you referring the last 8 weeks of the Base period in the plan where in week 9 description it says “Conversion to Specificity begin Muscular Endurance” which per your suggestion I should do in the specific period ?
Steve, I think you mean flat when doing the test outside. Because according to the Heart Rate Drift article
TREADMILL: Set treadmill to 10% and begin hiking slowly. If training for flatter runs set treadmill to 3% and run. Gradually build speed over the first 10-15 min until HR stabilizes at what you FEEL is an easy aerobic effort. If you have a good idea of what your Aerobic Threshold HR is then target that HR for the beginning of the test. NOW YOU ARE READY TO BEGIN THE TEST.
Hi,
To have a better understanding how to become a fat burner look at the following article Tips for fasted training
There are lots of articles and to find them is not so easy on the website. My suggestion is to start with the topic Training Practice and sometimes it is worth to reread the articles again as one’s understanding of the principles gets better, one finds other tips that are embedded in the same article. I guess when one is ready, one starts learning.
In regards to terrain, I also live in flatland and I had previously posted a question and Scott Johnston’s answer is probably what you might be looking for. It was in my case.
If you have been doing Crossfit for a long time, I suspect you might have ADS and the only way I have found to cure, is lot’s of volume at AeT, regardless how slow it is. At some point one becomes faster compared to himself or herself at the same AeT. It may take 8-12 weeks before there is a change so you may want to increase the transition period. I don’t know how long the transition period in the 16 week program is, but I extended my transition from 8 to 12 weeks in the 24 week plan.
Hope this helps
Hi,
Based on the following article Heart Rate Drift your HR drift is above 5% hence the pulse you start the test with; is not your AeT pulse in my opinion.
I don’t know how you found the initial HR of 135 for another test, but in my case I used MAF calculation as the starting point for the test (180 minus your age) as I had Aerobic Deficiency. This number may or may not be your AeT HR but it helped me to minimize the number of tests (although AeT HR is not fix and can change from day to day and will move upwards with training so the need to repeat the test in the upcoming weeks is a necessity also).
My take is to take another test with a lower starting pulse (definitely lower than 147) and try to stay under 5% drift
More experienced participants may have other tips as well, hope this helps
Thanks Scott J. If I understand correctly, my options are
1) If I stick with my current local rolling hills ME workouts are definetely Stairmaster.
2) I can ditch the local rolling hill and do Stairmaster only including the ME workouts.
Actually after you have clarified my previous question regarding Steep Uphills, I was leaning towards the gym based ME. Would that be a wrong strategy ?
Thanks
Unfortunately moving to a place near mountains isn’t one of options at the moment. So you are suggesting either the 6 hr drive or the stairmaster. Starting mid May I have time to do the mountain trip, yet every week would be brutal also. But till then you sound like stairmaster is the only option.
I was hoping some kind of tweak to the workout after watching the video by Steve House Explanation and Tour of TrainingPeaks’ Performance Management Chart where one of his athletes being in Singapore and from the chart that person is living in a flat land compared to me (around 4:11 timeline in the video).
If that person is also for mountaineering training and all he/she got is that training location I am thinking most probably Steve made some adjustments.
Thanks Scott. I was leaning towards the stairmaster option as well but with so much discussion going on how stairmaster is taking the gravitational weight off from the movement I wasn’t so sure.
I guess in my case doing the Gym based muscular endurance as outlined in https://uphillathlete.com/mountain-climbing-strength-workout-muscular-endurance/ would be a better option rather rather doing the weighted climbs on the stairmaster.
Thanks again
Looks like I forgot to add steepness for option 1 small hilly location it is 14% so not much different then the treadmill option
I have used a stride length sensor so I guess that’s why the TP calculated the Pa:Hr automatically. From your answer I understand that the average HR of the second half is what I will be inputting to TP Zone 2 as the top AeT, provided the HR drift is under 5%.
But what is not still clear to me; is should I push it to find a point where HR drift is just below %5 so that would be a more realistic upper limit for my AeT.
Thanks
Hi,
If you have the premium account you can copy, move either a single workout or a complete week. Have a look at the trainingpeaks help.
https://help.trainingpeaks.com/hc/en-us/articles/204072164-How-do-I-move-a-workout-
Hope this helps
Hi,
I don’t know how accurate this calculator is but here is the link
http://sevensummitsbody.blogspot.com/2013/10/stairmaster-workout-stepmill-calculator.html
My understanding is to get the desired outcome you have two choices either add weight or use a steeper hill. I would personally choose the second option after I reach the weight limit.
Scott, thanks for the reply. I do understand the stock plans are designed to fit all sizes. I have raised the question because I want to understand how the planning works. I am using the stock plan as a learning tool and trying to understand and make sense of how, why when workouts are presented in the plan. This way the stock plan is helping me to fine tune my actual training plan and I would have not been able to create such a detailed plan without the use of the stock plan,if you will, as a template.
You have mentioned in a previous post that the 24 week stock plan is based on the ideas of planning as laid out in the TFNA book.
https://uphillathlete.com/forums/topic/training-plans-basic-fitness-test-and-weight-loss/#post-8333
In the book on page 238-239 there are two examples of the weighted hill climbs and although time was not the criteria in those examples the elevation gain and the % of body weight carried has been increased.
Yet, these two factors are not changed in the stock plan. That is why I have raised the question. The last paragraph of your answer clarifies my question. Thanks again
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