I’m surprised the DOMS lasts that long. Are you carrying the weight downhill as well as uphill? If so, my experience has been that it takes some time to get used to doing that.
Mariner_9
Forum Replies Created
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ParticipantMariner_9 on April 29, 2022 at 7:37 am · in reply to: What to do when recovering from ME workouts #66376Participant
Hi Frantik,
Yes, I was doing the test going uphill. I thought the gradient was fairly consistent but it seems it’s steeper in the first half than the second which – at least in part – explains why my HR in the second half was lower (same experience on three similar hikes last week). I will re-do the test on flat ground.
It’s possible to view HR data sampled at 1-second intervals in TP but unfortunately *not* to export that data. I was hoping to do so as the data from the .fit file was sampled irregularly and is missing distance and elevation.
ParticipantIn case of use to anyone else:
– Pa:HR will only return a meaningful number if you have configured TP to use rTSS and pace. I deliberately did not as I don’t think rTSS is helpful for hiking given pace is so dependent on terrain (e.g. 5kmh on a logging road might be slow, 1kmh bushwhacking might be fast)
– I exported the .fit files for the workout from TP then imported them to Garmin Basecamp, then copy-pasted the data into Google Sheets. I then averaged HR for two 30-minute blocks, starting after 15-minutes to allow for warm-up. That should have given me the data I needed for the AeT test. However, my HR was ~4bpm slower in the second half than the first, so I will need to re-run (re-hike?!) the testParticipantSame hike again on Fri, similar analysis.
If I take the starting point at 15:05 (closest I could get to 15mins warm-up) and the end-point at about 59:37 later (closest I could get to 1h), then I see Pa:HR of 56.58%. I don’t understand what that means.
When I do these hikes, I frequently check my HRM to ensure I’m staying in Z1 or Z2, so in a way I have designed the test to be rigged! As a result, I’d expect the 1H/2H split to be close by design.
Attachments:
You must be logged in to view attached files.ParticipantI’m using the premium version of TP and struggling to understand the Pa:HR measure.
I looked at a *section* of a training hike I did on Monday, selecting data starting at ~15mins and ending ~55mins later. I wanted to 1) allow ~15mins for warm-up, 2) only calculate Pa:HR during the time I was ascending and 3) try to take a section with a fairly consistent gradient.
Eyeballing the chart, it seems my avg HR in the first and second half of the workout would be roughly similar but TP shows Pa:HR (for the selection) of 30.54%. How do I interpret that number?
Attachments:
You must be logged in to view attached files.ParticipantMariner_9 on April 16, 2022 at 10:40 am · in reply to: Aerobic threshold – drift test vs DFA alpha 1 #65642“what is ADS in sejadatzinc’s comment?”
Aerobic Deficiency Syndrome – see https://uphillathlete.com/aerobic-deficiency-syndrome/
ParticipantYour *overall* aerobic training volume should be ~90% in Z1/Z2. Not every workout has to be 90% Z1/Z2 of course. But if you have ADS then you will gain more from focusing on Z1 and Z2 rather than Z3 and above anyway.
ParticipantHi Tobias,
1) I think Scott J. has pointed out that you can become very fit by exercising a lot, but you won’t reach your genetic potential that way. Perhaps you don’t want to which is fine – go enjoy the mountains!
2) I have lived in the flattest of the flatlands and in the mountains. My experience is that it’s way easier to train in the flatlands because there are no distractions – like a foot of fresh powder during your rest week.
3) re: “occasional interval or ME sessions”, bear in mind that one idea in the periodised training plan is to improve maximum recruitment by doing a maximum strength block before your ME block. It’s not clear that simply throwing in the occasional ME workout is optimal – but that just takes me back to my first point.
Hope these comments give you something to think about. Good luck with your recovery from OTS and enjoy the Alps! 🙂
ParticipantMariner_9 on March 21, 2022 at 7:59 am · in reply to: Training Peaks App Tracking/integration #64582I use a Suunto watch (Ambit 3 Peak) which synchs with TP. I don’t have experience using other watches/apps.
Is it seamless? Sort-of. There are some minor issues such as date occasionally differing between Suunto’s (mobile) app and TP, and length of workout differing between Suunto and TP.
I would also note that TP has a relatively small number of recognised sport/workout categories compared to Suunto. In TP, I went to User / Settings / Layout / Quick Views to configure what metrics I want to see – and to be able to modify – for each category of workout (e.g. so you can apply Uphill Athlete’s modifications to TSS for strength workouts).
Not sure I would recommend Suunto though my reasons for saying that have nothing to do with their TP integration and everything to do with the reliability of their HRM and their (lack of) customer service.
ParticipantMariner_9 on March 17, 2022 at 7:08 am · in reply to: Balancing Muscular Endurance & Strength/Stability #64508Hi Nathaniel,
I used to do balance/stability training separately from my strength training. It didn’t leave me tired or sore (unlike strength or ME workouts). Might be worth considering if you want to improve your stability but don’t want to add significant training load.
In case relevant:
– I was (and am) training for splitboarding and hiking
– When I was doing the balance exercises, I was living in the flatlands at the time and my training (e.g. stair climbs, running) was all on very stable and predictable surfaces
– I now live in the mountains and feel I get sufficient balance/stability work from training outdoors
– I got some ideas for balance exercises from a PT who was a keen slacklinerHTH.
ParticipantHi WillB,
I’m in the same boat – I start work around 0530. I normally have a large breakfast around 7am, eat lunch no later than noon, and when I finish work around 1630, that leaves enough of a gap (i.e. more than four hours) to get some fasted-training effect. I think my calorie intake is significantly higher than yours – breakfast is usually ~900 calories, lunch ~500. I rarely feel hungry before I start exercising ~1630.
Participant“I guess sitting on a chairlift going up doesn’t count”
Unfortunately TP seems to record that as vertical ascent. I keep a spreadsheet that adjusts for that as editing the workout in TP doesn’t seem to allow me to adjust the vertical.
Participant“Is there any benefit in spending such a short period in this zone or is it only the longer ones that make a difference?”
Might have some value for recovery – otherwise seems too short to have any training stimulus (given what you said about your other Z1/Z2 training).
If you get a Husky, you’ll end up doing much longer dog walks. 😉
ParticipantMariner_9 on January 7, 2022 at 9:22 am · in reply to: Guidance re. TrainingPeaks for Upcoming Season #61719re: 2 and 3, “would you recommend adding in any TSS values” – yes. I realise you want to track your running-specific training but I think you should be tracking the stress/impact on your body of all your exercise, as you note. You can always track the climbing or skiing and running training separately in a spreadsheet. As TP is not entirely accurate, I do this anyway (e.g. if you go skiing, TP will record the ascent in a chair or gondola, which you obviously want to exclude!).
ParticipantMariner_9 on December 16, 2021 at 9:16 am · in reply to: Heart rate monitor and avalanche beacons #60873BeaconReviews also has a section on interference: https://beaconreviews.com/interference.php