Matt,
Second AMH, REI and Hoarding Marmot for shopping. Mooses Tooth is a tasty upscale beer and pizza place owned and frequented by climbers. (Hence the name)
99% of the post exped debauchery goes down at the Fairview Inn in Talkeetna. Typically the highest hazard portion of the trip ?
Kazu, I think that’s a really good way to think about the CTL. Use it as a way to keep track and motivate but don’t let the cart drive the horse ultimately. Train as best you can given your specific circumstances and ability to recover. Be a bit wary of trying to “make up” missed training in the short term.
Is the HR data file included from chest strap data? It seemed slightly jumpy for a steady state TM effort, for example about 33 min in there’s a jump from 152 – 164 in a pretty short time frame. Small to medium data errors can throw the test off a fair bit. Also did you run the entire 90 min at the same pace angle of incline?
Krish, if this week ends up being a rest week and if you are FULLY recovered then I normally will repeat the prior week and make it a full 3 week build cycle.
Krish, If its still bothering you I would definitely take an extra day off then start back with unweighted Z1 on very even surfaces and see how it responds. If its still really bothering you by the end of the week I would seriously consider getting it checked out to ensure you haven’t done some structural damage to the knee.
The best workout is the one you actually get done!
Brad, In the scheme of things I think that 2000′ in 7 miles is not horrible. I have many folks that don’t have access to terrain that steep outside. That said you may be able to benefit from a mix of outdoor “rolling” terrain and dedicated indoor mileage. If possible I would use a stairmill type device with some pack weight. This will help simulate some very continuously steep uphills fairly nicely and will be a nice pairing with your outdoor terrain. Another option (although certainly not very mentally exciting) is do a mixed workout and pair an outdoor hike for a portion of the time period with immediately doing weighted box steps to simulate steep vertical. For example: 2:15 hours of outdoor hiking on rolling terrain followed by 45 min of continuous box steps with weighted pack. This could easily result in 3-4,000′ of gain total and would be a good simulation of the vert required on typical mountain days.
Matt, When using fudge factors for folks that are combining indoors and outdoor training I feel like the machines justify some fudging but not as much as outdoors. Outdoors always seems harder and I think provides a little more training stress for the given vertical but also the eccentric loading of the down doesn’t exist on the machines. Thinking about it in those terms I give machine vertical gain half the fudge that I do for the equivalent vertical gain and loss outdoors. That is to say for every 1000′ of up I add 5 TSS points.
Davide, If you want to move the needle on your AeT then you certainly need to prioritize the percentage of your training that’s is in Z1/2. Whether that is done in flat or hilly terrain is a different question. What kind of terrain do your goals have? Are those goals going to require a running gait exclusively? How much time do you have to prepare? It is very very common that folks are unable to use a running gait uphill and stay under AeT. This is just part of the deal, walk those sections and run the others. The reality of pretty much all mountaineering/ultra running events is they’re going to involve some or all walking so you might as well train in the way you’ll need to perform.
As to your example of 69% Z2 and 26% Z3 I would say that’s heavy on the Z3 if your exclusively trying to improve your sub AeT pace, assuming thats reflective of the way you train every session. That said if that’s just 1X per week that’s a different story.
Keith, Yes if you go under Dashboard>>>Performance Management Chart and click on the 3 line icon pulldown menu you will find a recalculate TSS button. This we recalculate all the workouts that use hrTSS but will not affect rTSS or tTSS sessions.
Keith, The TSS system is built upon the premise that 60 min of maximum effort = 100TSS. Sounds like you did 28 min of high intensity work + 32 min of WU and Cooldown etc. I would expect a high TSS for this but probably something short of 100. My guess is that in the settings your “threshold heart rate” (top left box) is set to low. This should be your anaerobic threshold number which for most folks is probably 150 to 170, this is what training peaks uses to calculate heart rate based TSS and if the number is to low than it over estimates it.
Topic: MTG Training Call
Start Time: Apr 13, 2022 10:31 AM
Meeting Recording:
https://us02web.zoom.us/rec/share/HsOE8j80iBc8Jt77r_izqad0gJwQxRY7Pi6nWz-4hCJXOxa4gQAWX10BbyNg2U0.2tNtJT-K37DPZ_m8
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Keith, We’ll touch on this a bit in the zoom tomorrow. The way I think about it is a bit different for each goal and how close to the edge (of overtraining) I feel like that particular athlete is at the end of training. As a general starting place for the discussion for a longish duration climb like an Aconcagua I would do a 2 week taper, taking about 30% of the volume out of first week (and no ME) then about 50%+ of the volume out of the second week. There is some decent evidence that going very easy for the 48-72 hours before travelling helps the immune system be a strong as possible. (I think staying healthy is more important than getting the taper perfect) I tell folks to relax and trust the training that you’ve done, realistically nothing you do that last 10-14 days is going to help you summit. Don’t try and cram in extra at the end. Heres a link to a commonly cited study on different taper methods with elite athletes.
http://robin.candau.free.fr/Mujika_Padilla.pdf
It is clear from the research that the exact science of how to taper is not clear and even when done right the benefit is only a couple of percent.
I have experimented with 2X/day (of aerobic training) personally and with a couple of my more resilient athletes and never really seen much upside. Folks in the peak of training for mountaineering have so much on their plate from a recovery standpoint. Weighted pack carrying, Heavy ME workouts and long days take their toll and I haven’t seen benefit from regular multiple a day sessions. In some theoretical universe there is a benefit from an aerobic capacity development standpoint but I feel like you’re begging for an overuse injury, stress fracture, tendonitis etc. Exceptions are as mentioned above with strength and an aerobic session and in very targeted overreaching phases. I will occasionally purposefully program back-to-back long sessions on Saturday evening and early Sunday morning with minimal rest to simulate a long move to a high camp and then an early Alpine start for a summit day but this is not an everyday thing. Most folks that have the energy to train a second session every day probably need to level up the volume of the whole program and would benefit more from that.
Adam, To add to what Scott has already said here when you have an event that is only a few months away I like to think more in terms of prioritizing terrain to make sure I am ready. If you use only distance or only vertical as the metrics for measuring your training volume then you may miss the right kind of terrain. I encourage folks to think about training volume in terms of time, then try and match the angle of climbs you’re going to encounter in the race as much as possible. If you’re training on the most realistic terrain for your goal then the distance vs vert issue mostly takes care of itself.
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