Matt. Definitely not the chat thread heading I want to see! Somewhat to be expected we’ve actually had quite a few athletes that have come down with Covid over the last couple of years including five or six of my coached athletes since Christmas time. It’s obviously quite individual for each person but what seems to have worked well is to rest completely until all symptoms are gone, then gently return to training starting with 30 to 45 minutes of zone 1 and seeing how your body reacts each day. Slowly ramp back up the volume to normal as energy allows and I put the ME type training back in last. One overriding commonality among my folks that have had it is there is still quite a bit of residual fatigue after the symptoms are gone for a week or two so you really need to be thoughtful with the training volume during that time. Its really hard for motivated athletes to take it easy enough but the last thing you want is to prolong the recovery period. We also have a thread on the forum here for Covid and returning to training where some other folks have shared their experiences. https://uphillathlete.com/forums/forum/sports-med/
MarkPostle
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ModeratorModeratorMarkPostle on March 22, 2022 at 1:27 pm · in reply to: Abu Dhabi – ideal acclimatisation for Denali! #64630
Yes assuming ME on tuesday then I would do this on Saturday and then do an additional 90-120 minutes zone 2 aerobic work as well.
ModeratorBrad, in my experience with folks that are somewhat new to training or at least new to this style of training they tend to maintain weight or actually drop a few pounds not add it. Do you feel like you’re putting on muscle mass from some of the strength related movements or just a bit heavier in general? I do see that folks commonly have an increased appetite as they’re burning more calories but generally do just that and burn them off. I find that as the training duration increases later in the program and folks try to eat fairly nutritious whole foods (minimize empty calories from refined sugars and alcohol) that their weight settles at a point where they are neither too heavy nor too light to move well in the mountains and they end up not needing to regulate their caloric intake artificially much one way or the other to stay at that set point. It will be interesting as you grow the volume of your training and introduce intensity work where your weight settles out, check back in here and let us know!
ModeratorMarkPostle on March 21, 2022 at 3:57 pm · in reply to: Abu Dhabi – ideal acclimatisation for Denali! #64595Matt, Glad to hear that you’re feeling the piggy bank for your 2023 climbing outings! Training for the sled pull in the gym is definitely more difficult but not impossible. For logistical reasons of boredom and not monopolizing the gym equipment for epic amount of time I typically don’t do it as a low intensity long duration endurance workout but more of a medium duration power endurance workout. Most big CrossFit style gyms will have a sled that they use for pushing and rope pulling workouts which you can load somewhat lightly with plates and clip into with your climbing harness or backpack. It’s important not to use one of the chest harnesses that sometimes is available on those gyms because the Point of attachment is much higher on your body and uses the muscles differently. I also tend not to have folks do the super heavy because that requires bending forward at the waist much more than is typical when you’re walking on the glacier with the sled. I treat this as a bit of an interval workout and have folks start with three sets of five minutes each walking back-and-forth in the gym dragging the sled, I would shoot for a mid zone three heart rate and rest about three minutes in between sets for a total of 15 minutes of load. If this goes well you can progress over a few workouts maxing out at about 10 minute intervals for a total of 30 minutes of load. Try and pull the sled while walking fairly upright in the same approximate position you would be walking up a low angle hill on the glacier and this will give all the muscles in the hips and glutes the same kind of load so they won’t be shocked when you get to Denali. The slow drag is definitely worth training so that you’re ready for the unusual way it pulls on you but the reality is a little bit of the training goes a long ways and as long as you’re basically strong and have decent aerobic fitness you won’t have any issues on the hill.
ModeratorTopic: MTG Training Call
Start Time: Mar 16, 2022 10:32 AMMeeting Recording:
https://us02web.zoom.us/rec/share/llMdV018cBDRonVfRUkOjGPuUbSBMew_AF9cWs8J5h6BNSlL_D6mruOpiiVjdsE5.8QqFaeb5dFRtaELLAccess Passcode: &4$i!ft2
ModeratorMarkPostle on March 15, 2022 at 7:01 pm · in reply to: question about LnT testing and subsequent training #64464Bill, Was this outdoors or TM (constant velocity) based? If TM based that might be one of the issues, you can’t use the built in pa:hr measure most of the time but rather the first half of the test HR avg vs. Second half of the test HR average. I would generally expect to see a drift of maybe 10 bpm by that measuring method or more.
My guess is with the info I have is that your AnT is higher than 147 and thus your delta is more than 10%. The other thing to consider is how well you’re recovering whilst training in Zone 2. If your easily recovering after your long days I wouldn’t recommend swapping all your Z2 training for Z1.
ModeratorMarkPostle on March 8, 2022 at 6:27 pm · in reply to: gps fails to capture true speed – just weird #64035Took a peek at the data from that workout that you mentioned, interestingly the vertical gain loss data looks quite accurate. This data may come from the barometric altimeter though or possibly even a map overlay but that would require accurate GPS data from the trail
ModeratorMarkPostle on March 7, 2022 at 10:25 am · in reply to: gps fails to capture true speed – just weird #63977Bill, I have had the odd workout where the GPS is all over the place. For mine (Garmin) it seems as though the GPS never really locked on initially and then was struggling the entire time for some reason. I try and give it a couple of minutes with a clear view of the sky to acquire the signal and number of satellites before moving. I put mine on the roof of the car while I am shoeing up etc, if absent minded this can lead to tracking the parked cars’ workout instead of yours. It would be interesting for you to try the same course again and see if that’s the problem or maybe it’s tree cover and/or switchbacks that are causing the issue.
ModeratorMarkPostle on March 2, 2022 at 3:01 pm · in reply to: Tyre Drag Sessions – questions and feedback #63843Matt, Sorry I missed this thread first time round. I would keep the pack weight but lessen the sled weight a fair bit. I am guessing the friction here is a fair bit higher then the sled would be on snow so quite a bit less weight can produce the same drag. I like the drag to result in a very slow hike but as you mention you do actually have to be moving :). As for TSS bumps you have to go by feel a bit but I start with something around 20TSS for a 90 min session as the added abuse seems similar to a 2000′ vertical gain/loss in a similar time frame.
ModeratorTopic: MTG Training Call
Start Time: Mar 2, 2022 10:38 AMMeeting Recording:
https://us02web.zoom.us/rec/share/mIhWlElcCqTKd57ipcm0UykEFwPdd9k2IsIeD-HptsKd8X300HZJC7I719kXIqrE.gzY26GNyFJrp5e4pAccess Passcode: yrf%E*7D
ModeratorI would say neither is wrong RC as long as they are in the right zone but when I am layering these in amongst lots of other volume with a weighted pack carries and ME type work I like to do them “faster” on a flatter setting. I will commonly have folks that are runners use a slow running gait if they can stay in zone. I find this variance allows for slightly better recovery and leave me fresher to hit the hills when it matters.
ModeratorHopefully a few others who have climbed with IMG can chime in from the client perspective. ??
ModeratorHopefully a few others will chime in here but I know approached vary with the strength tracking. Some folks just track them as a run/hike, some as strength and many folks don’t track them at all with the watch and just plug in a time and TSS manually (usually 50TSS) to the completed column in TrainingPeaks.
ModeratorNiv, I have had several UA athletes use IMG in the past and have gone through them for logistics when I have had private clients in Asia. I have found them to be professional and reputable. Feel free to email me mark@uphillathlete.com directly if you have specific questions.
ModeratorYes HR zone recommendations remain constant. I do think some amount of work in both snow shoes and crampons both is ideal if you have the chance. I prioritize the crampons a bit more if that’s not something you’re super good at.