Sean, If it has loaded but is a separate workout that didn’t autopair you can generally just grab the workout box with your cursor and “drag and drop” it over the planned workout and it will pair. This will only work if the planned workout doesn’t have anything filled in the completed column. I will typically do this first thing then go in and make any adjustments etc after it I have paired it.
MarkPostle
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ModeratorModeratorMarkPostle on February 15, 2022 at 10:07 am · in reply to: ME Climb – the inevitable questions :-) #63355
Matt- Assuming you recover fairly well yes I would add something around 2-3 kilos then have at it again. As I mentioned on the zoom I think the weight is very individual, I have athletes carrying 28 pounds and one carrying 77 pounds (at 150# BW) If you’re someone who is strong enough to pish the bigger weights obviously take care not to get injured, a really heavy pack becomes unwieldy at some point if the footing isn’t great. A lot of the effect of this workout has as much to do with terrain as it does pack weight. A 24% grade is certainly a very useful steepness but there will always be a fairly big “cardio” component when compared with even steeper, especially for an athlete that is already fairly “strong” in that way. You’ll always be able to drive your HR well into Z3 for an hour. Which is fine to an extent, it doesn’t mean you’re not getting the desired effect. Although I don’t use HR as my primary metric for this one it is interesting that most folks if using the correct terrain will see their HR actually go down as they add weight compared with their unladen running max HR on the same course. You can imagine the same effect if you do box steps unladen for 5 minute at maximum effort vs trying to do box steps with a hundred pound weight vest on for 5 min. Both hard work to be sure but the unladen one will produce a much higher HR since youre doing way more work if you’re doing 2-3 times the number of reps. We’re going to talk a bit more about the ME in the next 2 Zooms as well!
ModeratorI have had much better results with athletes doing a few laps on terrain that is steep enough to get the desired response (but a bit shorter than ideal) than a single long effort on terrain that is too low angle for the desired effect. One is slightly sub optimal, the other totally ineffective.
ModeratorIs this HR data from a chest strap? Looks a little “jumpy” for steady state treadmill HR data.
ModeratorThanks for sharing and taking the time to write this awesome post. Stoked to have been a small part of your journey!
ModeratorMike- If you’re pace:HR is drifting 40-50% over a 90min session you can see what would happen over a several hour long summit day on a big peak. You’re certainly working above your AeT. I would try and do a solid volume of work right below your AeT as that will be the most useful thing to try and push it up from below. As mentions a 1X per week ME pack carry may well benefit you as well. This should be heavy and hard as described, really steep terrain is the key. This is the rare WO where we don’t care about your HR really, go as hard as feels sustainable for uphill effort. If you’ve never done this type of intensity work then I would start w 30 minutes or so of uphill time and try to progress to an hour over about 6 weeks. If done properly with a heat hot amount of weight most folks end up in lower to mid Zone 3 but the point is to just try hard the whole time.
ModeratorProbably not but definitely maybe!!!!! 😉 My primary concern if I were in your shoes (boots) as a relative beginner wouldn’t actually be fitness but rather the other member(s) of my climbing team and what the logistical plan is for the climb (route choice, route condition, camp placement, rope teams etc) . That will be far more likely to be what makes or breaks the climb and makes it safe or hazardous. Setting that relatively huge point aside then the question is whether you can do it physically which I think is more what you’re asking here. I don’t actually think living in Denver is a huge advantage here for the altitude but it is for the proximity of the terrain to train on. There have been plenty of folks who have successfully climbed Rainier who live in Florida and also a huge number of folks who live in Mountain environments at some altitude who’ve gotten their butt kicked. The best thing you can do between now and then I start getting out and some steeper terrain locally (Bear/Green in Boulder, Incline in CO Springs, Quandry, etc) and getting some very specific training in to see how your body responds. Once you get about 12 weeks out or so do you want to start really training in a way that’s as much like the climb as possible and that will certainly include a fair amount of weighted pack work in the hills. Once you start doing these specific workouts I think you’ll get a much better idea of whether climbing Rainier this season makes some sense or whether it might be best put off till summer 2023 and get another year of training in. Hope that helps and I am sure some others will weigh in here!
ModeratorMike, I would go click on the workout that you mentioned and click the analyze button, then highlight the ascent portion of the climb with your mouse to look at the up only metrics (its the first graph under the map when you click on the workout) After you have highlighted the ascent portion (it will be in blue) then look at the data on the right and find the Pa:Hr ratio. If you were working in a sustainable sub AeT then this number should be around 5%. If you were above your AeT then this will be a bigger percentage. This should help confirm the original AeT estimate. If its near 5% then you’ll want to adjust your AeT and training intensity accordingly. If its well above %5 then you’ll want to to as much of your training right under AeT as you can recover well from. Additionally since you goal is early summer I would also recommend the Weighted pack carry ME workouts described in Tuesdays in the new plan. This may also help create some movement economy with a weighted pack in this kind of uphill terrain.
ModeratorGreat to hear that you’re making progress Umer! If your HR drift was only around 1% for that kind of time frame assuming a constant speed and incline then indeed likely 150+. Of course this is just one data point but I would consider doing the AeT test again next week with a start HR of around 152 and seeing what kind of drift you produce. Nice work!
ModeratorYes is the max possible based on HR for 1 hour. (technically 100 for cycling, 110 for running). Here we are using an estimated “equivalent” amount of TSS that is based around how much recovery capacity will be burned and “damage” done in this hour. (I am using damage in a positive sense here). These ME type workouts can really take a toll on folks so we use an estimates TSS of 100-150 to try and capture that amount of training stress more accurately.
ModeratorTire with wood floor
Attachments:
You must be logged in to view attached files.ModeratorHeres a bit of additional inspiration for those crafting their own tire
For extra credit you can line the bottom with plywood then it has a “floor” to add weight. I have seen folks cut the sidewall that is top of the tire out so they can get a full sized circle of plywood in the bottom. That is a bit of an advanced project but it makes a nice training tool. For most folks a normal small to medium truck tire is already heavy enough to provide adequate resistance for a sub AeT drag especially when combined w some weight in the pack. Post up your pics here!
ModeratorMarkPostle on February 10, 2022 at 3:49 pm · in reply to: ALL Zoom call Recordings posted here #63212Topic: MTG Orientation Call
Start Time: Feb 9, 2022 10:30 AMMeeting Recording:
https://us02web.zoom.us/rec/share/OcDEfmFElvKSnla9Esu9mGskt8OBolBmfduJibV02F-CRI2PWvW9_WMmg8m0932n.5FHomcRMEBtUmNihAccess Passcode: urX=wG87
ModeratorFritz, there is not detailed information about the anaerobic threshold test like there is for the aerobic threshold test mostly because the test is much simpler as is the analysis. Long story sure you warm up quite well and then perform a maximal effort for 45 to 60 minutes (30 minutes some times for those just returning to training). This should be in a mode that you’re relatively well trained for, that is to say if you haven’t been running in a couple of years you might not want to do it as a run as your legs will likely give out long before any useful aerobic data is gathered. Most commonly it’s done running, extremely vigorous uphill hiking, or on a treadmill. Discounting the warm-up you take your average heart rate for that 45 to 60 minute work period and that number is your anaerobic threshold, and also the top of your zone three. This number also goes in your TP under settings>>zones>>threshold heart rate. This should be in the top left most box on the zones page under your settings.
ModeratorFritz- Concur with Umer above. For the aerobic threshold test since you’re interested in specific averages for the first 30 minutes and last 30 minutes I just let the data run for the entire work out including the warm-up and then go into training peaks and highlight the approximate 30 minute selection in the data that I am interested in we can cover this analysis method in the next zoom meeting if that is helpful.