[Mariner_9]

Mariner_9 on December 16, 2021 at 8:15 am · in reply to: Heart rate monitor and avalanche beacons #60869

AvCan had a blog post on transceiver interference: https://avalanche.ca/blogs/mitigating-avalanche-transceiver-interference

Advice from a guide on an avalanche training course I took last year is simply not to wear a HRM while ski touring.

If you want an idea of your HR while touring, my suggestion would be to wear a HRM while doing a tour in terrain with minimal avalanche risk (simple terrain, low angle, no overhead hazard, etc.) and then use the readings as a proxy for other tours.

[Mariner_9]

Mariner_9 on December 13, 2021 at 7:42 am · in reply to: Heart Rate Monitor Troubleshooting Advice #60716

I have a Suunto Ambit3 Peak. HRM functionality has been problematic almost since I got the watch ~5y ago. Washed the strap each week – didn’t help. Put water on the sensors on the strap prior to use – didn’t help. the Replaced the strap – didn’t help. Replaced the battery – didn’t help. Replaced the sensor – didn’t help. Customer service extremely unresponsive. Ended up replacing the strap and HRM unit with a Polar H10 and it’s been fine since.

[Mariner_9]

Mariner_9 on December 1, 2021 at 7:26 am · in reply to: People’s views on how hard to keep training #60147

I found the Inigo Mujika episode on tapering to be useful: https://www.scienceofultra.com/podcasts/127

[Mariner_9]

Mariner_9 on November 29, 2021 at 4:25 pm · in reply to: Raynaud's #60063

I believe the method mrryanfisher mentioned is described here: https://www.raynauds.org/2019/09/26/classical-conditioning-raynauds-therapy/. Unlike the NYT, this one is not paywalled.

“The Hamlet method is simple. A person sits in a warm room with warm hands. The person then moves into a cold place (ideally 32?F) for ten minutes. They wear only light clothing so that their body definitely knows that they are in a cold place. Their hands are kept warmed to temperatures between 109- and 113-degrees Fahrenheit. The person then comes back into a warm location, and keeping their hands warm, they let their bodies return to a comfortable temperature.

In Dr. Hamlet’s experiment, this was repeated three to six times on a given day, with a day off taken in-between session days so that a person’s body could rest and internalize this reaction. The experiment called for 50 of the 10-minute sessions.

All subjects had measurable improvement in finger temperatures of at least 2 degrees Fahrenheit when exposed to cold. Dr. Hamlet reported that improved responses to cold lasted for months to years, and when a subject’s cold resistance began to fade, a reduced number of cold temperature training sessions would be enough to refresh cold resistance levels”

[Mariner_9]

Mariner_9 on November 28, 2021 at 10:41 am · in reply to: training with leg weights…. ? #59970

Hi Brian,

I used to use ankle weights (in addition to weight in a pack) for weighted stair climbs, either for ME workouts or for Z1/Z2 aerobic workouts. The idea was to replicate weight-on-foot for splitboarding. Unfortunately I don’t have data on how my times/TSS (etc.) compared with and without weights.

I think that if you hike during the summer, you will anyway get some of this effect as hiking boots are typically *much* heavier than trail running shoes, though still less than skis + bindings + boots + socks.

I’d also be interested in hearing from the experts on this topic.

[Mariner_9]

Mariner_9 on November 14, 2021 at 10:31 am · in reply to: Best type of training plan for through hike #59300

“Do they just replace the weekend or week’s training activity?”

You can use them as training (which might not be optimal) or you can focus solely on training. I did hiking or ski touring trips while training and had easier weeks before/after the trips. This was because the trips were intense (e.g. 3 days of long hikes or tours) and there was travel involved, which is also a stressor.

“since my time till the trip is longer than the 24 weeks of the program…”

I would extend the program. IIRC the original TFNA approach was 8w transition, 8w max strength, 8w muscular endurance then 4w sport specific, then taper (~2w?) so 30w total.

[Mariner_9]

Mariner_9 on October 23, 2021 at 10:40 am · in reply to: How to balance ski season and ultra-running #58408

“are there some things I could do to enter running season ready to go?”

Do some downhill running in the (spring) transition season to get your legs used to eccentric contractions? I noticed that after a winter of ski touring, this is the aspect of running performance (actually hiking, in my case) that seems to suffer most.

[Mariner_9]

Mariner_9 on October 22, 2021 at 6:59 am · in reply to: Weekly Increase when elevation varies dramatically #58368

Hi goingup,

This thread (https://uphillathlete.com/forums/topic/can-the-big-vert-training-plan-be-used-for-hiking-rather-than-running/) might be of use – note the comment from Scott S, “Focus on the duration prescribed rather than distance or gain”. Hiking rather than running would see a large decrease in speed, which seems similar to what you mention about running on flats rather than on trails with elevation gain.

[Mariner_9]

Mariner_9 on October 20, 2021 at 10:10 am · in reply to: How to get faster on slow terrain #58319

Thanks Eddie. I was hoping there was something I had missed but you might well be right in saying it depends more on “luck and comfort with randomness”. Learning to paraglide is a partial answer to this problem as it would eliminate the slow and dangerous descents. Seriously considering that option for next year.

[Mariner_9]

Mariner_9 on October 12, 2021 at 6:57 am · in reply to: How much time off after a training cycle? #57961

Thanks, Shashi.

My inclination is to err on the side of too much time off as losing some fitness is (much) less consequential than overtraining.

[Mariner_9]

Mariner_9 on October 8, 2021 at 9:33 am · in reply to: Zone 1 or 2 immediately after Strength Training #57819

“I just want to know if a high heart rate just before starting a Z1/2 session would have that same negative effect in regards to BASE fitness”

My approach was the same as Linday’s, so on strength training days (either general strength or max strength), I would do the strength training first then the aerobic base training (stair climbs).

My HR generally came back down fairly quickly and so I wasn’t going into the aerobic base training with an elevated HR

.

Also relevant: the aerobic training after strength training was only twice per week and a total of two hours, so was a relatively small portion of my overall training volume.

HTH.

[Mariner_9]

Mariner_9 on September 23, 2021 at 9:32 am · in reply to: Any ideas for a daily injury prevention routine? #57267

Might be worth considering exercises to improve balance given your comment about running in technical terrain. I used to do these in the gym to help with balance for splitboarding.

[Mariner_9]

Mariner_9 on September 22, 2021 at 9:43 am · in reply to: Hard-to-diagnose injury from climbing fall #57247

Hi Thomas,

Thanks. I think my doctor would be unlikely to recommend an x-ray (and it might be a six-hour round-trip to get one. Don’t get injured in a mountain town!).

Physio, who has a lot of experience working with athletes, thinks it’s a tear of the gastrocnemius or possibly the soleus. I didn’t realise impact could cause a muscle tear and so didn’t consider that possibility. Seem it should heal OK – I have some exercises for rehab and also got some guidelines on massage.

[Mariner_9]

Mariner_9 on September 22, 2021 at 8:22 am · in reply to: Hard-to-diagnose injury from climbing fall #57239

I managed to get a virtual appointment with my physio; diagnosis was muscle tear.

[Mariner_9]

Mariner_9 on September 22, 2021 at 8:21 am · in reply to: Cardio Base Volume for the time constrained #57238

Hi juskojj,

Not sure whether this applies to you but I used to either cycle to and from work or take the train part of the way then run the rest*. That meant I could use my commuting time (two hours per day on public transport) for aerobic base building.

*I didn’t have the running background to run all of the way.