Steve, I usually recommend folks eat before but the reality is since this is an easy 60min effort I don’t see much difference in fasted vs non fasted data. If you have access to both machines I would try the test both ways and see how the data compares. Were going to chat about the test in this weeks Zoom.
MarkPostle
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ModeratorModerator
Were going to dig into analyzing AeT and touch on Metrics in this weeks zoom!
ModeratorMarkPostle on May 15, 2022 at 1:21 pm · in reply to: Balancing PT strength exercises and UA training #67188Matthew, Sorry just seeing this, it got past me the first time. Glad you’re on the comeback from the Tendonitis, that can be a pesky one. PT exercises generally benefit from a fairly high frequency. In your case I would try doing the exercises on all the days you’re not doing the Chamfit etc in the program I.e. The other 4-5 days/week. As with beginning any new program make sure the volume and the modes of training doesn’t cause a relapse of the initial problem by ramping back up to fast to soon.
ModeratorRodger,
I would recommend trying the ME session as prescribed in the program. Even though your aerobic capacity could use some work still probably (all of our can :)) the reality of your goals is that you also need to ready to carry a real pack in the hills. 1X weekly ME heavy pack carries will likely be worth the recovery demand. See how you are recovering from them as well. For some folks I will have them do that workout every 8-10 days if 1X per week seems to often.ModeratorStefan, Great to have you on board. This post ended up here in the Zoom forum thread, you may try re-posting as your own thread or putting up a post in the goals/geography thread as well.
1) Yes all data will sync whether basic or premium
2) Intermediate looks good but we can always changes after you get a few weeks of training in.
3) Indeed you can post personal objectives/bio/history etc here. This is our forum to share!ModeratorStephanie,
For Gym based ME strength workouts I.e. Those with squats, jumping split squats, lunges etc with added weight I recommend the use of a weight vest as its hard to perform some of these more dynamic movements with a pack correctly. For all other training that has a weight component (zone 1/2 aerobic capacity train, Hiking based heavy ME outdoors, any training on the treadmill/stairmill with added weight) I recommend folks use a pack and ideally that pack they’ll be carrying on the goal climb. This kind of sport specificity is especially important in the last months of training as the goal nears.ModeratorYes HR flux of 3-5 beats is probably mostly normal but more than that may be HR device error if using a treadmill. Given your subjective feeling abut difficulty and the neg HR drift I would attempt the test again at 10 BPM higher than this one and see how the data looks.
ModeratorWhat was your exertion level here? Did it feel all day sustainable? Were you able to nose breathe?
ModeratorMarkPostle on May 12, 2022 at 5:54 pm · in reply to: Pre-Workout Warm-Up / Post Workout Cooldown #67084Chad, This is a great question and a complex one with a lot of historical misinformation IMO. If you asked 10 coached this question you would get 11 different answers. Heres my take. I approach this differently depending on WO type to some degree.
For Zone 1/2 aerobic training: Little to no solid evidence that pre or post-workout stretching produces increased performance, decreased injury, or enhance recovery. I don’t stretch here or do any special dynamic WU. I start out slowly and bring up the effort to desired level of 10-15 period. If its a sub 2 hours session I usually don’t do much of a cool down. If it’s a more extended session and I have time I will do a 15-20 walk at the end. Some days I will walk for 15-20 min at the end of the day as well to aid recovery. Dogs are good for this.
For high-intensity training (intervals or ME weighted work) These are a different story a bit. I think a more well-planned warm-up is valuable here to get ready to try hard and get the most out of the workout. For interval type work I will do the 15 min ramp up like the Z2 days then throw in a short set of 2-4 30 second pickups to a faster pace to get all the neurons firing and make sure I am ready. This works really well for me. For 1 hour of heavy weighted pack carry muscular endurance type work I will commonly spend the first 5 to 10 minutes of the weighted portion slowly ramping up as well to let my body get used to the weight and the effort involved.
With regards to stretching for general flexibility (as opposed to warmup) I do perform a fairly specific set of stretches 2-3 Times a week as a separate work out to maintain or ideal improve my flexibility for specific rockclimbing goals but I do those as separate sessions apart from the aerobic training and without any intent that they are going to improve my aerobic performance.
Hope that helps!
ModeratorMarkPostle on May 12, 2022 at 5:30 pm · in reply to: May 2022 Introductions / Goals / Geographies #67082I made this thread sticky for the moment so it doesn’t get lost in the shuffle. I think its great for folks to connect here.
ModeratorKeith, I would bump 5 pounds next week and potentially 5 pounds the week after and see how that feels. If you’re using stairs you should be able to get to a point where the weight feels like the “problem” more than the cardio. I would not expect your HR below AeT if you’re doing 5 laps but low to mid Z3 is more likely.
ModeratorRodger, It is a bit goal/timing dependent. Do you have a climbing specific goal in the next 3-6 months?
ModeratorTopic: Uphill Athlete’s Personal Meeting Room
Start Time: May 11, 2022 10:29 AMMeeting Recording:
https://us02web.zoom.us/rec/share/W_U5rgiZY3elEhz9mzsOOWMazjCrb38gDCj4kTOHZAg3wBdeEWpvHMuc1Fw8XHBq.yU-K-qwvtHxnymeVAccess Passcode: U92!qpij
ModeratorAnd yes I generally recommend using hrTSS for everything. We will touch on this a bit in the next zoom.
ModeratorMarkPostle on May 3, 2022 at 4:08 pm · in reply to: Post Exped recovery and maintenance Training #66525Matt, Concur with Nate here, I have had a few athletes do quite well with a 50% of peak volume program for maintenance. Get back in the gym if that’s what you enjoy and feel free to explore other somewhat non sport specific aerobic modes like cycling, rowing, running etc while the next goal is not looming super close.