Michelle, you did an excellent job explaining this! YES! Another reason for negative drift is if you are running out and back or not on a flat enough course (since running downhill is faster than up) your pa:HR will be negative. I would try the test again 5bpm higher as Michelle has mentioned. The ideal pa:HR is between 3-5%. I would recommend doing at least a 20min warm-up to stabilize your HR and make sure you aren’t doing an out and back on the course as you will most likely get a negative pa:HR. High school tracks are an awesome place to test to eliminate these issues.
I hope that helps you both 🙂
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Michelle, you did an excellent job explaining this! YES! Another reason for negative drift is if you are running out and back or not on a flat enough course (since running downhill is faster than up) your pa:HR will be negative. I would try the test again 5bpm higher as Michelle has mentioned. The ideal pa:HR is between 3-5%. I would recommend doing at least a 20min warm-up to stabilize your HR and make sure you aren’t doing an out and back on the course as you will most likely get a negative pa:HR. High school tracks are an awesome place to test to eliminate these issues.Coach Maya on December 30, 2021 at 12:23 pm · in reply to: one more time … how to calculate the fudge factor for vert? #61308
I personally only count for the uphill, many of my athletes use treadmills or stair masters, and I don’t cut their TSS for not going downhill. The biggest thing with all of these fudge factors they are made up. We have found after years of experience that this is roughly what they account for. I like keeping it simple and consistent. It is easiest to remember to add 10TSS for every 1,000ft, add 10TSS for 10% of body weight etc…It is easy to get into the weeds with these sorts of things.
With that being said, as long as you are personally consistent with them, you will be getting accurate data. I hope that helps!
Taking time off looks different for almost everyone. For some, it is a full two weeks of doing nothing but walking and some yoga. For others, it means cutting down training to 50%. If you are excited to get in some skiing and use this fitness without a plan I would advise you to take some time to do that. It is always good to keep your core and stability muscles strong too so if you want to through in some Cham fit there is no harm in that!
I am so sorry to hear you were so ill! UGH! The recovery week is actually a great way for you to ease back into training full time and get your body adjusted back to daily exercise. There is no need to jump to week 11 volume when your body has been fighting such a nasty infection. Even though it may feel like you took a recovery week you were under a very different kind of stress that is still taxing. Take this week to ease back into training. If you feel good by the end of it you can keep going with the plan!
MayaCoach Maya on December 30, 2021 at 12:00 pm · in reply to: Choosing a training plan for FUA 4 #61303
This is a great question! This goes back to our conversation about deeper recovery throughout the year. It sounds like winter might be the time your body needs a bigger break. I think doing the base plan for the next cycle would be a great way for you to take a break from a higher training load while still staying active. I agree that you can only do as much as your body will allow! It sounds like you are doing a GREAT job of listening to where you are and what is best for you and your recovery.
MayaCoach Maya on December 13, 2021 at 6:02 am · in reply to: Training Peaks: Structured Workout Feature #60712
I think this is a great thing to discuss. I go back and forth using Workout Builder because I agree that it can be a bit annoying on the coaching side. When I do use it, I almost always select “Rate of Perceived Exertion.” I will then put in the description what HR they should be targeting, and I hope that my athletes are reading the workouts and using the Structured Workout Feature. I don’t know if that is as helpful as what you are doing, Drew, with creating new percentages, but so far, it seems to work!
I had a terrible reaction to the booster and took it easy for almost three days! So don’t sweat it if you aren’t feeling great. My best recommendation is to listen to your body as you already said. You absolutely should not do the training if you are feeling run down, tired, achy anything like that. You won’t get anything from the workouts in that state and if anything it will prolong your recovery from the shot. Our bodies can only handle so much. Taking three days easy won’t derail all your training. Just try to get out for a walk if nothing else 🙂
First of all, it sounds like the training is doing its job if you are able to do 2k vert feet in an hour in Zone 2. I don’t have a perfect number to give you on how much you can handle per day. My advice is to do a little less than you know you can on day one and monitor your energy day to day. If you are feeling incredibly strong then push for bigger vert days, if one day you are having a hard time getting up then aim for a lower day. Another way to think about this is how are your longer days feeling now? Are you able to easily do 3hrs with 4-6k of vert and feel good? If you aren’t feeling exhausted hiking then I would think you can aim for the same or more skiing if you get in some ski days before your trip.
As for tapering, I would not recommend taking a full two weeks off from training. I would recommend cutting out ME workouts two weeks before and doing Cham fit instead. Then a week out I would take one of the recovery weeks and modify it down (give yourself recovery day the day or two before you leave) but follow roughly those hours.
For the two weeks in between- the focus should be recovery! Keep up your aerobic work though so you don’t feel bad going into the second trip. Cut out ME but keep in maintenance strength (30min min of Cham fit, mobility). If you have access to keep skiing I would do that in those two weeks so you don’t lose your ski legs 🙂
I hope that makes sense, please let me know if you have any follow-up questions! I am really excited to hear how well the training has worked 🙂