Brian- 15 min warmup/60 min full tilt/10 cool down ??
MarkPostle
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ModeratorModerator
Some great layers there. I would probably bring all 6 of those unless you know you run warm.
ModeratorA couple of things to think about which may help. Firstly I would do a drift test to check your AeT estimation from the MAF formula. If you’re a runner you could do it on a local track since you don’t have treadmill access. That would at least eliminate one possible problem if the Drift test AeT and the MAF estimation are close. Another thing that jumps to mind is how quickly you respond to the training stimuli vs your training volume. If I am reading correctly you are doing 4+ hours of total sub AeT work per week. At this volume I would expect to not see very dramatic changes until 3-6 months of consistent training and quite possibly longer if you happen to be someone who doesn’t respond particularly quickly, were all a bit different in that regard. FWIW I have seen a fairly big difference in rate of initial improvement between those athletes doing 4-6 hours per week and those in the 10-12 range. I totally understand not everyone has the time/need/desire to put in the higher volumes but the lower volume training needs to come with the realization that the adaptations will take more time.
ModeratorBrian, My guess is that you have a combination of things going on here. Firstly I would focus on the AeT and make sure you’re training smartly there which sounds like you are. The drift tests when performed correctly don’t really lie. If you for instance start a drift test at 140bpm and drift more than 5% then there’s a reason you can’t sustain that effort level without drift even though it feels quite “easy”. Stick with it and it will improve. For the AnT I will commonly use a 60 min effort (not counting warmup and cool down) as my metric in fairly well trained athletes. I like the 30 -45 min version of the test for folks that maybe arent quite as well trained as I find that gives a more accurate picture of what they’re capable of. If you’re not well trained for that kind of effort you may tend to blowup before 60 minutes more from a muscular endurance/neuro limitation than a metabolic one if that makes sense. You may want to repeat the test for AnT with the 60 min duration and see if that yields different results. The good news is you may well have a fairly efficient carb burning motor and ability to produce power, now we just need to chip away at the lower intensity efficiency. As for resting HR I haven’t ever found much correlation to it and the above discussion. I have seen athletes with a fairly low and fairly high resting HR and similar threshold numbers (and vice versa) Relative effort sadly isn’t a great gauge of most of these things which is why we need accurate zones and HR monitor. I can run at about 10 bpm above my AeT all the while swearing this must be a super useful low intensity effort but of course when I look at the data from that effort level I’m drifting like crazy.
ModeratorMarkPostle on December 10, 2021 at 8:33 pm · in reply to: Kilimanjaro as training for Denali? #60605Matt- From a strictly Denali prep point of view I don’t think there’s any big benefit. The bit of acclimatization you’ll get will be long long gone before Denali of course and even though they’re both mountain climbing they are quite different in their demands so there’s not much specificity. That said, if you stoked on it for other reasons and its on your goal list you can certainly work it into the program. If you do go the two main things I worry about when folks are doing trips like this in the later phases of training are 1) Getting sick 2) missed training due to travel/fatigue. For the first I would take a few days pretty light right before you go to make sure your immune system is as strong as possible. As for the travel one thing you have going for you is shorter travel and fewer time zones than from US. (Maybe 3 hours difference?)
ModeratorI think the Ceres parka would do fine mid June as part of a well thought through clothing system. The synthetic/down hybrid insulation parkas always give up a bit in weight and pack ability but make sense for other (moisture) reasons
ModeratorJustin- You are likely looking at the rTSS or the run based TSS which isnt applicable to the kind of training most folks are doing here. I encourage everyone to change all their aerobic training to hrTSS as a starting point. If you click on the workout in question and look next to the rTSS in the completed column there will be a upside down triangle or little carrot next to the rTSS, click on that and it should give you a couple of options including hrTSS. I encourage folks to change all workouts to that for an apples to apples comparison between aerobic modes. You should be seeing roughly 50 hrTSS points per hour for Zone 2 training if everything is working right
Moderator30 minutes is a good place to start for sure and will give you a general idea. I like to use 45 min for folks if they are fairly well trained and 60 min if well trained. The underlying idea is you want the aerobic demand to be the main thing being tested and not blowing up before the test is over because your muscles give out. 60 min is long to to sustain a near max effort pace if youre not fairly well trained from a muscular endurance standpoint
ModeratorIn my experience that if definitely higher than average but as you mention it is very individual. The good thing about the AnT (vs AeT) is that it doesn’t really require any extra interpretation. If you can go out and hold 186 for 45-60 minutes (assuming your HR monitor is working well) then that’s what it is.
ModeratorAndrew You may be a touch under at 2.8%, you could to another drift test at some point at 140 and try and dial in a bit more where you at. That said i dont put any stock in alerts/awards/new threholds etc from TrainingPeaks or from Garmin for that matter. It has never been clear to me how they are determined or that theyre based in reality.
ModeratorMatt- I could be wrong but my memory of the Rab neutrino is that it is a sewn through construction and not baffled. I have always felt “cold” when using sewn through jackets in arctic environs.
ModeratorIs HR actually varying that much or is it HR monitor inaccuracies until it makes a good connection?? (i.e. contacts working better after working up a sweat) Regardless I would use RPE as 2-3 for a warmup and i think youll be fine.
ModeratorMarkPostle on December 2, 2021 at 5:40 pm · in reply to: Competing Aerobic & Anaerobic Capacities #60208Kerry- This might be a good one to dive into a little on Zoom actually as it’s related to some other folks questions. The short answer is yes too much high-intensity work can cannibalize your sub AeT aerobic capacity. It is also a drain on time and recovery that could potentially be better spent boosting your low intensity efficiency if thats an issue for you. So the question you pose here is how much is too much?? For your scenario presented (cycling @ 150 bpm) I would recommend this not exceed 10-15% of your total weekly training volume if I had to put a number on it. Thats not as big a deal now but my concern would be a bit down the road if/when you start layering on a good bit of sport specific high intensity work and also keep the high intensity cycling in the mix then you could be well above that 10-15% mark and would be doing yourself a disservice. if as you mention you don’t have a short term specific mountaineering goal and really enjoy the cycling then I would go for it but realize in the future you might want to rethink that to best achieve your goals.
ModeratorMarkPostle on December 2, 2021 at 12:22 pm · in reply to: Anaerobic Threshold Test Instructions #60197Matt- As Nate mentions here its a bit dependant on your current fitness and availablity of local terrain. If you dont have a very long steep hill locally that will keep you pegged for 45min or so then running will likely be your best bet. Personally i have a really hard time going full tilt and also trying to manage my HR so i go more by RPE. If you pace properly your HR will likely be smooth but drift upwards a bit most likely over the course of the effort. I run it just like i would a smartly paced 10K+ road race where i was trying hard.
ModeratorMarkPostle on November 25, 2021 at 12:29 pm · in reply to: “flat” terrain workouts and getting into Z2 #59836Bill- Adding weight on the flat is unlikely to help much (pace will slow more anyway) and will cause more knee wear and tear. I would seek out hilly terrain (try and get into Z2 on the ups, don’t worry about the downs) as a first course of action. Barring that a good chunk of the time in Z1 is not the end of the world by any means but the aerobic adaptations will likely take you a bit longer.