“wondered if i can somehow shorten it, or increase the intensity”
I had the same question. Does this depend on how demanding your objective is?
Mariner_9
Forum Replies Created
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ParticipantParticipant
“how low (obviously “recovery” occasionally is fine) below aerobic threshold is not helpful “enough” for training?”
I think this is a function of duration and not just intensity (that is my understanding from TFNA, anyway). One walk of 8-hours in Zone 1 is very different from doing 8x 1-hour walks in Zone 1. Also, IIRC, some of this is muscular/skeletal adaptation and not just aerobic conditioning, which is also important for avoiding injury when in the hills. For that you also need duration.
Hope that is of some help. Hopefully someone more knowledgeable can chime in.
ParticipantI cycled a lot last year as part of my training. In short, it helped with my aerobic endurance but was not sport specific, as Scott noted. This lack of specificity was very apparent when in the hills.
Unfortunately the mind-numbing aspect of training is just something you have to endure if you live in a city without access to the mountains. My Zone 1/2/3 currently comprises doing laps on the stairs of a high rise building.
ParticipantThanks, Scott. Using ankle weights plus weight in a backpack will definitely most closely replicate touring.
ParticipantI want to chime in as I spent much of last year road cycling as part of my training (for hiking and splitboarding). The rationale for was that I had a running injury and cycling was a way to do cardio without exacerbating the injury.
My experience with cycling was as follows:
1) in the second quarter of 2016, I had twinges of pain in my knees which I thought might be some kind of RSI. This disappeared even after I significantly increased my volumes (to a max of ~10 hours per week) so hard to draw conclusions here.
2) at least where I live, cycling is extremely dangerous. I have gone over the handlebars while avoiding hitting jaywalkers, been hit by a moped and had countless near misses with other road users. I no longer consider the objective danger acceptable – it’s the carelessness of other road users that will injure or kill you, not your own decision making.
3) Although cycling seemed to provide noticeable benefits in terms of cardio endurance, it completely fails when it comes to sports specificity. Scott’s post on Nov. 6th is on the mark.This year, I’ll be selling the bike and trying to overcome my running injury. 🙂
ParticipantMariner_9 on December 6, 2016 at 7:22 am · in reply to: ME workouts – getting all the factors right #3625I also have issues with my nose. When I was doing a similar workout (weighted box steps with c. 20% body weight for ME), I simply paid close attention to my HR monitor. When I got close to what I know is upper Zone 1 for me, I slowed down – but didn’t stop – until my HR came down. It might be possible to set an alarm on your monitor when it gets above a certain threshold.
I tried to pick a fairly high step height so the constraint was my legs which is obviously easier with a box step than stairs.
Hope this helps. Sorry to hear about the nose issues – I know how annoying they can be.
ParticipantI think I answered my own question.
Via “Extreme Alpinism”: “the body knows precisely how much protein it needs for any activity level, and any excess is converted into carbohydrates or fats or excreted”.
Given that, I think I should stick to getting c. 1.4g/kg/day of protein and make up the rest of the calories required to keep my weight stable from fats or carbs.
ParticipantI think that the proportion of your total training time that you spend in Zone 1 is way more important than simply staying under your aerobic threshold. IIRC from TFNA, the idea is that ~70% of your volume should be in Zone 1 and that’s what I aim for on average over time. Does that help?
ParticipantMariner_9 on November 18, 2016 at 3:27 am · in reply to: Periodization to prevent finger tendon injuries #3473I chanced upon a couple of interviews with the Anderson brothers which might be of use/interest:
TBP 009 :: Mike and Mark Anderson on Their Book, J-Star, and How Less Is More
TBP 063 :: The Anderson Brothers’ Evolving Training Philosophies and New Research
ParticipantMariner_9 on November 18, 2016 at 2:45 am · in reply to: Appropriate body fat range for the uphill athlete #3472Thanks Scott.
My question was more out of curiosity than a desire to target a fat range. I’m at around 12% and I’m OK with that. I’m a recreational “athlete” and I don’t compete – I just want to improve my fitness so I can do more (frequency and volume).
ParticipantIf I understand correctly then it’s this: https://www.youtube.com/watch?v=r4J-glUVaXA
HTH.
ParticipantI’m confused.
What I’ve read (e.g. Mark Twight’s book) suggests protein intake should be about 1.4g per kg of bodyweight per day.
The article “Train to Burn Fat” suggests getting 50-60% of your calories from fat and splitting the rest between carbs and protein. If I’m to get 20-25% of my calorific intake from protein, and protein has 4 calories per gram, that implies consuming significantly more protein than 1.4g/kg/day (almost double).
Is the answer to get more calories from fat, carbs or both?
ParticipantMariner_9 on November 8, 2016 at 2:03 am · in reply to: Recommendation for a food tracking app #3402Thanks guys.
I’m trying out both WebMD and MyFitnessPal at the moment. Seems like MyFitnessPal is going to win out because of the integration with TrainingPeaks. Now I need to ask Jawbone to integrate with TrainingPeaks so my sleep, food, hydration and exercise are all in one place! 🙂
ParticipantMariner_9 on November 7, 2016 at 5:56 am · in reply to: How to train when sport-specific training is not possible #3389I should have added to my last post that I also do some balance exercises when I do my strength routine (simply because they’re most easily done in the gym, not because I consider them “strength” exercises).
Some of the ideas were from Functional Sports Training and some were from a personal trainer I met who’s into slacklining. My feeling is that training balance can only help, particularly for riding uneven terrain, and the cost in terms of time and fatigue is low.
ParticipantMariner_9 on November 7, 2016 at 3:51 am · in reply to: How to train when sport-specific training is not possible #3388Thank you both for the suggestions.
Last year, I simply extended my muscular endurance period rather than doing any sports-specific training. Of course there is no counter-factual so it’s impossible to know how well this worked.
I got some training ideas from Functional Sports Training in Austria, which was set up by two pro snowboarders, one of whom is a physio. I combined some of their exercises with the periodization from TFNA.
For my maximum strength period, I was doing weighted box steps, weighted dynamic lunges and single leg box jumps in addition to Scott’s Killer Core Routine (both 2x/week).
For my muscular endurance period, I did weighted box steps and uphill treadmill last year. Doing high volumes of weighted box steps seemed to cause an old running injury to flare up, and this year I’ve been cycling and, when possible, hiking. The cycling is definitely helping my cardio fitness but isn’t sports-specific. Getting back into running is going to be a long slog.