[Mariner_9]

Mariner_9 on January 22, 2020 at 8:52 am · in reply to: Fat Adaptation vs Conventional Training #36699

“For me, training fasted also limits my strength and climbing sessions as I have to do my workouts in the AM”

The idea is to do the Z1/Z2 workouts in a fasted state, not strength or ME workouts. Reading between the lines, glycogen depletion might limit the efficacy of strength or ME workouts which should not be the case for aerobic work. Happy to be corrected if wrong!

[Mariner_9]

Mariner_9 on January 8, 2020 at 9:32 am · in reply to: Strength training for splitboarding/mountaineering – TftNA or TftUA regimen? #35721

Hi trygve,

I’m also training for splitboarding and hiking. I only have TFNA so can’t comment on UA. For ME, I’ve been doing weighted box steps (or stair climbs) as recommended in TFNA. I use 5 pound ankle weights on each leg and 20 pounds in a backpack to emulate as closely as possible what I carry when splitting.

re: “Nothing is more delighting for a splitboarder than passing by Dynafitters when skinng uphill” – on the contrary, nothing is better than being out all day and not seeing anyone else. 😉

[Mariner_9]

Mariner_9 on November 25, 2019 at 8:16 am · in reply to: All Aerobic Workouts on Stairs #32623

My 2c from having trained in the flatlands for hiking/splitboarding:
– the advantage of training on stairs if you go down as well as up is that it improves eccentric strength which is helpful for hiking and skiing/boarding
– the disadvantage is that your HR will be well below your AeT on the way down. Running or using a treadmill allows you to keep your HR close to target for the entirety of the workout
– going upstairs but not downstairs can be practically difficult as some (many?) buildings regard stairs as fire escape-only and restrict access to the stairs from the lobby
– I would not assume stairs will be injury-free. The descent places a fair amount of stress on the knees

[Mariner_9]

Mariner_9 on November 20, 2019 at 9:48 am · in reply to: looking for stretch recommendations/ressources #32321

I found ‘Fit to Ski and Snowboard’ (Amazon link) useful for stretches (for everything else, see TFNA!).

[Mariner_9]

Mariner_9 on November 20, 2019 at 9:42 am · in reply to: Consequences of delayed eating after workout #32320

Thanks for your detailed reply, Rebecca.

At the moment, all my workouts are ~2 hours and are done in a fasted state (first thing in the morning). It’s normally possible to eat within ~1 hour of finishing but yesterday was an exception and I was curious as to the effects.

[Mariner_9]

Mariner_9 on November 14, 2019 at 7:13 am · in reply to: Is walking to work an exercise? #31952

I always counted this as active recovery. If your HR is below Zone 1 then I doubt you will get any training stimulus from this type of exercise.

[Mariner_9]

Mariner_9 on November 13, 2019 at 11:27 am · in reply to: Adding Downhill Skiing #31916

Depending on the volume, a day of downhill skiing might be more like a muscular endurance workout than a strength workout.

Some other thoughts:
– Effects of the day will depend how much hiking you do inbounds. Steep hill at altitude carrying some gear should feel like weighted box steps. 🙂
– Terrain would also have a significant effect, e.g. moguls are going to impose more stress than corduroy.

[Mariner_9]

Mariner_9 on October 31, 2019 at 8:06 am · in reply to: Do you drink to thirst or drink to a plan? #30983

For hiking (usually ~6-8 hours), I take a hydration pack with 2 liters of water mixed with 4 Nunn tablets (non-caffeinated). I usually take some iodine tablets and refill from a stream. When I was younger I never bothered with the iodine and would drink straight from a stream but got more paranoid as I got older.

For splitboarding (similar duration), I normally take a 1 liter collapsible water ‘bottle’ and a flask with 0.5 liters of herbal tea.

My impression is I need at least ~0.5 liters of fluids per hour but don’t always get this and normally come back thirsty. For that reason, I try to take extra water and tea and leave them in the car for when I get back.

[Mariner_9]

Mariner_9 on October 29, 2019 at 9:37 am · in reply to: Max Strength progression #30925

Thank you both for your replies.

@Scott Johnston: this is the ascending sets concept from the recent article. I’ve never used this but I’m open to trying it.

@Scott Semple:
– I’m training for hiking and splitboarding so my strength training is focused on legs (I do also include Scott’s Killer Core Routine as part of my strength training). I do some scrambling but no climbing and no ski (or snowboard) mountaineering
– The leg exercises I do at present are box step-ups, single-leg squats and lunges. Weight is up to 35% of bodyweight in each hand. In between each leg exercise, I do some upper body exercises so I’m active while my legs rest
– As to why I want to make the workout harder – simply because it now feels easy and I don’t want to plateau as I think – perhaps incorrectly – that I could benefit from being stronger

[Mariner_9]

Mariner_9 on October 21, 2019 at 10:50 am · in reply to: Fatmap #30624

@DominicProvost – thanks, I wasn’t aware of CalTopo. Elevation shading is certainly useful.

@Hafjell – I’ve had issues with Google Earth images being out of date as I mentioned.

@TerryLui – sounds good. Please send me an email: mariner9productions at gmail dot com.

My rationale for using something like FatMaps is getting a level of useful detail not available from CalTopo (or a paper-based map). E.g. a mountain I’m looking at has a large, insurmountable (for me) cliff on the main summit ridge. I wouldn’t have been aware of that looking solely at a topographical map.

[Mariner_9]

Mariner_9 on October 18, 2019 at 7:49 am · in reply to: Breakfast Ideas? #30497

My go-to breakfast is muesli with whole milk, full fat Greek yogurt and whatever fresh fruit is in season. Good balance of carbs, fat and protein and fills me up after a fasted workout.

I try to pick muesli with less dried fruit in it to reduce the sugar intake – there’s already enough of that in the fruit.

[Mariner_9]

Mariner_9 on October 18, 2019 at 7:46 am · in reply to: What are your energy bar choices for the hill? #30496

Good point on fat adaptation. I tend to eat bars when out if I feel myself fading, or force myself to eat something before a descent for safety’s sake.

Was re-reading Kiss Or Kill this week and got the impression Twight was pretty negative on caffeine due to the diuretic effect.

[Mariner_9]

Mariner_9 on October 17, 2019 at 1:09 pm · in reply to: Alternative to “Nose Breathing” for AeT #30476

Thanks for the clarification.

[Mariner_9]

Mariner_9 on October 17, 2019 at 11:15 am · in reply to: Alternative to “Nose Breathing” for AeT #30471

Thanks, Jan.

And re: “AeT is where the drift is at about 5 %” – does this mean the 2H average HR is the AeT threshold?

[Mariner_9]

Mariner_9 on October 16, 2019 at 10:51 am · in reply to: Alternative to “Nose Breathing” for AeT #30360

When dividing 1H and 2H heart rate should you ignore/remove the first 10-15 mins during which time HR stabilizes?