[Mariner_9]

Mariner_9 on June 20, 2017 at 2:14 am · in reply to: Max Strength and Core Routine with wrist injury #5223

Colin, thanks for the suggestions.

I used to do pistol squats with Bulgarian Bags. I could probably get away with doing these again as long as I’m careful with how I put the bag on my shoulders.

re: wall squats – do you do these with a weight vest? I was using them to help warm up for normal squats as I have tight hips and I found they helped me a lot in loosening up my hips. Definitely open to doing them as a standalone exercise, I just need more resistance.

I wasn’t aware of the ‘hollow hold’ so thanks for highlighting that.

[Mariner_9]

Mariner_9 on June 20, 2017 at 2:06 am · in reply to: walk/run Galloway method of training #5221

“If you are very fit then walking on the flats may be too easy and not provide much training stimulus unless you adopt a race walking type of technique.”

When you say “not provide much training stimulus”, what does this mean? HR is too low (i.e. more like active recovery than Zone 1)?

Asking because I’ve tried walking to work (~20 km or 12 miles) but my HR averages below 60% and the duration is less than 3-hours. My concern is that this is not having much training effect and so is basically a waste of time.

[Mariner_9]

Mariner_9 on June 19, 2017 at 8:19 am · in reply to: Max Strength and Core Routine with wrist injury #5214

Scott, thanks for your reply, much appreciated. Hill sprints are a good idea and I have access to fire escape stairs in a high-rise to do those.

[Mariner_9]

Mariner_9 on June 14, 2017 at 6:07 am · in reply to: TFNA and Rock Climbers training manual combo #5179

Hi Lindsay,

On combining training for climbing and endurance, this thread might be of use: How to balance climbing and running

Re: dips specifically – I used to be very weak at dips. I started by doing seated dips and after a few months graduated to normal dips (or whatever they’re called!).

HTH.

[Mariner_9]

Mariner_9 on June 7, 2017 at 5:47 am · in reply to: What comes next? #5115

FWIW, here are my answers. If I’m doing it wrong, hopefully others will correct me! 🙂

“I suppose I’m curious how fellow endurance/climber people approach building an annual plan.”

My approach was to use TFNA and stretch out the Muscular Endurance phase of the Base Period (as the book says gains from Max Strength tend to plateau after around eight weeks, it didn’t make sense to extend that phase). After factoring in some trips and knowing that I will likely miss a week or two over the course of the year due to illness (commute and office work are great for picking up colds), my plan roughly covers the full year.

“How long do ya’ll enjoy that honeymoon period before you get back to work?”

Over the last two years, I took about two to three weeks off after what was, for me, a big trip in the winter.

“Is there such as thing as an off-season?”

I guess this depends in part on the sport. There are two ski seasons a year and if I were planning a trip to Chile/Argentina during the northern hemisphere summer, I would try to structure my training to take that into account. As to switching sports – hiking in the spring/summer/fall for me and snowboarding in the winter (both of them if possible!).

HTH.

[Mariner_9]

Mariner_9 on June 5, 2017 at 5:49 am · in reply to: CTL/TrainingPeaks and TFNA #5082

sambedell – thanks for the clarifications, they’re helpful.

[Mariner_9]

Mariner_9 on June 2, 2017 at 5:42 am · in reply to: CTL/TrainingPeaks and TFNA #5070

@ Scott – so CTL of 100 means when using your adjustments? I ask because my CTL showed >90 last year and I’m very confident I don’t have anywhere near the fitness to climb an 8000m peak without oxygen (or perhaps even with oxygen). To be clear, I’m not questioning your knowledge but rather how TP is coming up with the numbers.

[Mariner_9]

Mariner_9 on May 18, 2017 at 1:04 am · in reply to: Bike vs. Run as a method of aerobic training #4937

There have been a couple of discussions about cycling for training which you might have missed and might be useful:

Cycling Trainers

Guidelines for low impact activities

Also see this – not about cycling, just low impact endurance activities which cramblda mentioned: Stairmaster

I used the cross-trainer at the gym recently for variety (rather than doing stairs again) and wondered how useful/applicable it is. Certainly kinder on the knees than stairs.

HTH.

[Mariner_9]

Mariner_9 on May 4, 2017 at 2:43 am · in reply to: Progression for Scott’s Killer Core Routine #4726

Thanks, Scott.

The one exercise I added is the “medicine ball jackknife” (with handover), the idea for which came from Bibi Tolderer-Pekarek (background). Easy to progress with that one by increasing the weight of the ball.

[Mariner_9]

Mariner_9 on May 3, 2017 at 4:05 am · in reply to: Aerobic threshold definition #4712

“is there a way to have a fat-centered diet without massive amounts of meat??”

I have slowly been transitioning to a fat adapted diet. I eat a lot of nuts and a lot of cheese (though I appreciate that dairy might have some of the issues with ecological footprint that meat consumption does). I have also started taking protein powder as I have found that getting enough protein simply via meat/dairy is quite difficult.

The easiest big change for me was just cutting carbs from dinner – so no potatoes/rice/pasta etc., just meat or fish plus salad/vegetables. Cutting carbs from breakfast (muesli) is the next challenge but is tricky as muesli provides a lot of calories at fairly low cost with no cooking required.

I have definitely noticed a difference – it used to be when I went hiking, I felt I never had enough food. On the last couple of long hikes I did, I came back with plenty of food left in my pack.

Hope this is of some use.

[Mariner_9]

Mariner_9 on April 28, 2017 at 4:31 am · in reply to: Muscular Endurance questions #4691

Thanks, Scott, I appreciate the clarification.

[Mariner_9]

Mariner_9 on April 27, 2017 at 12:10 am · in reply to: Muscular Endurance questions #4680

Thanks, Scott, that’s very helpful.

One further question: what constitutes an “abbreviated” Max Strength routine? To make it concrete, my Max Strength routine comprises 5 sets of 3 reps for 3 exercises. If I want to abbreviate the routine, I assume that I do a lower number of sets, but how many?

[Mariner_9]

Mariner_9 on April 21, 2017 at 6:20 am · in reply to: Downhill Athlete: pain in quads after descents #4583

Did 2300m ascent/descent on Saturday and had no DOMS, just some mild pain in my knees which I addressed with NSAID cream and quickly disappeared.

Currently in my Max Strength phase and Z1/Z2 workouts in the Transition Period and Base Period to-date have involved doing stair climbs (c. 600-1200m per session so far). This seems to have helped with the issue (DOMS) that I originally raised.

[Mariner_9]

Mariner_9 on April 21, 2017 at 6:12 am · in reply to: Fitting trips into your training plan #4581

In case it’s of use to others, the way I’ve handled these trips is as follows:

For short trips (e.g. long weekends, which are mostly hiking), the hiking I’ve done has simply covered the Z1 / Z2 workouts I would have done at home as part of my normal training. In general, I end up doing more volume while I’m away hiking than I would training, but not enough to result in over-training.

For longer trips (e.g. a week or more, which is mostly snowboarding/splitboarding), I’ve done 50% of my normal volume in the week before and after the trip to allow for sufficient recovery. This is because the volume of exercise on the trip is typically way higher than a normal training week.

So far, this seems to be working for me.

[EDIT: Perhaps I should have added that my ‘overall objective’ is simply a higher level of fitness to be able to do more days and longer days in the mountains. Mostly for splitboarding, but also for hiking.]

[Mariner_9]

Mariner_9 on April 6, 2017 at 3:26 am · in reply to: How to incorporate Garmin/Firstbeat technology in TFTNA #4459

So the conclusion is to take the ‘recovery time’ recommended by your watch with a pinch of salt? The suggested recovery times (from Suunto) do seem strange: too high for easy exercise (e.g. active recovery) and too low for hard exercise (e.g. max strength training).