I don’t think option 1 makes sense assuming we’re talking about running uphill and downhill and not just on flat ground. To get HR to 150 on downhills, for example, might not be possible. I think option 2 is a lot more realistic.
Mariner_9
Forum Replies Created
-
ParticipantParticipantMariner_9 on August 3, 2022 at 12:22 pm · in reply to: Runalyze/TP and general questions on training #69658
“2) should i spend more time in Z1 or what % between Z1 and Z2 should I be doing?”
Do you have ADS? If so, then more time in Z2.
“3) What does TRIMP/rTSS and Pa:Hr really mean in terms of training?”
Can’t comment on TRIMP. rTSS is a “training stress score” (TSS) based on your “normal” pace. It might be useful if you consistently run on the same surface and without much change in elevation gain (or at least a consistent change in elevation gain). It’s useless otherwise, e.g. for hiking or mountaineering, as the conditions underfoot change so much that “normal” pace is meaningless. I don’t know what your mountain goals are but keep this in mind.
“4) should i be paying attention to TRIMP/rTSS and how is that affecting me? same with Pa:Hr?”
Probably helpful to know what feels easy or hard for you over a given day, week, month – i.e. to be able to relate the TSS to how you feel.
HTH and sorry to hear about your spell unemployed, I know how demoralising that can be.
ParticipantThanks, Jane. It’s possible some of the interviews with runners also touch on downhill running though I haven’t listened to those.
ParticipantEpisode 72: Downhill Running And Field Studies Of Ultra Runners With Gianluca Vernillo, PhD
Episode 59: Neuromuscular Control And Fatigue With Roger Enoka, PhD
Episode 40: Biomechanics And Energetics With Rodger Kram, PhD
I’m not posting the links; in the past, when I tried to post a comment with external links (i.e. not to UA), the post simply didn’t show up. I presume this is a cybersecurity filter.
Participant“Any tips ?”
This topic has been covered a few times on the Science of Ultra podcast. From memory, the advice was you should train for the downhills but not too often due to the stress imposed. If I can remember which episodes covered downhill running, I’ll post them here.
ParticipantMariner_9 on July 21, 2022 at 1:08 pm · in reply to: Relieving or Reducing Joint Inflammation #69340I have RA and have had good results using topical CBD cream to reduce inflammation and pain in my knees. I only use this for 1-2 days following a hike; these typically involve a lot of elevation gain and loss in rocky terrain.
Not sure about specific exercises beyond relaying what a nurse at the arthritis clinic told me last autumn, which was to strengthen my quadriceps. I suspect you’re already doing that, however!
ParticipantI’ve been using trail running shoes for weighted ME and indeed most of my aerobic training (at least since the snow melted).
I have mountaineering boots, approach shoes and trail running shoes. I use the lightest and most comfortable shoes for the objective – if no need for crampons, no need for mountaineering boots. Similar comments in this thread: https://uphillathlete.com/forums/topic/trekking-poles-and-shoes/
ParticipantMariner_9 on June 27, 2022 at 6:05 am · in reply to: Training Peaks, “New Threshold met” – crazy high HR #68573“Any insight?”
HRM problem? I had similar issues in the past when my HRM was not recording accurately (e.g. showing max HR of 277!).
Participant@deckersdan – a sports psychologist I worked with suggested that the strongest motivation comes from our sense of purpose and our values. Perhaps you can identify a value that’s consistent with sticking to your training plan?
Nice work on the trad and sport routes!
ParticipantThanks, Lindsay. I had watched the video some time ago but forgotten Scott’s comments about downhill carries benefiting hip, leg and ankle stabilisation.
ParticipantHi Tobias,
Not quite sure what your specific question or questions are but the UA Mountain Running plans might be of interest to you: https://uphillathlete.com/training-plans/#mountain-running-training.
In response to “I am talking about certain rules, like incorporating rest days every xyz days or intensity sessions once a week”
– I believe consensus is 1-2 intensity sessions per week (perhaps less during certain periods). I think this is discussed on the Science of Ultra podcast Coaches Corner Number 5, Speed Training For Ultras
– rest days: probably depends how you define a rest day, but assuming that means only recovery work, I would guess 1-2 per week would be a standard recommendation, with build/recovery cycles of ‘2w on, 1w off’ or ‘3w on, 1w off’HTH.
ParticipantMariner_9 on June 20, 2022 at 11:00 am · in reply to: Most productive lower-body/leg strength exercises #68382Hi Keith,
“the Box-step-ups would be strength, 5/6 reps” – TFNA guidance on max strength is:
“- Use a load that would allow you to do no more than five reps. (Or use 85–90 percent of your one repetition max.)
– Use sets of one up to a maximum of four repetitions.
– Use four to six sets of each exercise per session. Allow three to five minutes of rest between sets.
– Do not go to muscular failure on any set. That will cause you to gain muscle mass.
– Do this twice a week.”ParticipantMariner_9 on June 20, 2022 at 9:24 am · in reply to: Most productive lower-body/leg strength exercises #68379“even general strength training…should place heavy emphasis on single-legged strength exercises” – TFUA
I would suggest box step-ups as one of the two.
ParticipantJane – I guess there is a benefit in terms of training your legs for eccentric contraction if you also carry the weight downhill (albeit at the cost of your joints!). Is that correct? Just curious as I have to carry some weight both up and down for my goal events, though much less than I do during ME workouts. Sorry for the threadjack!
ParticipantHi Lindsay,
“WEIGHTED 10% BW hike in hilly terrain” – Z1/Z2 workout simply with a modest amount of additional weight which I believe is intended to mimic the demands of carrying a pack on your goal day.
ME: see this piece: https://uphillathlete.com/vertical-beast-mode-what-is-muscular-endurance-why-it-is-important-for-any-alpinist-or-mountaineer-and-how-do-you-train-it/, in particular Scott’s comment, “Normally we start folks out with 5–10 percent of body weight if they have no experience with this type of training and are relatively new to hard aerobic work. Many very fit climbers feel comfortable with a 10–30 percent of body weight load. The final goal for this sort of training progression should be carrying loads at above the weight you’ll have on the climb.”
HTH.