[mountain_stoke]

mountain_stoke on March 22, 2019 at 6:31 pm · in reply to: A Different Athlete Than I Was 11 Months Ago – Before & After Test Comparison + #18974

Thanks for the good feedback Scott!

Yes, nothing I put in that list was novel. So many of these points I listed were made in TFTNA and if not, definitely were in the new book. While I absorbed as much of the science and theory as I could and applied it to my training straight away, I have to admit that I tend to be pretty stubborn about the “learned from experience” type tips in there. I definitely glossed over those types of things.. and thus they ended up my list here! Maybe for the people that are good at taking advice, they’ll prove as helpful insights or reminders to somebody, or reinforcement after reading the book.

Also, Jared at the CU lab deserves a big shout out. He definitely has provided me with very useful tips and guidance. He knows his stuff.

[mountain_stoke]

mountain_stoke on March 22, 2019 at 11:36 am · in reply to: A Different Athlete Than I Was 11 Months Ago – Before & After Test Comparison + #18945

Rachel – it really does feel like a slow process, but when the gains arrive its so worth it!

I hope I didn’t get the wrong message across regarding my take on fasted workouts. I’m a huge fan of fasted training and also a fan of low-carb (not keto) diet. Even at high volumes, when I do short to medium length Z1 or Z2 sessions in the morning, I will still do them fasted. Anything longer than 1.5-2 hours, though or anything higher than Z2 I won’t do fasted anymore. At higher volumes, I find I just feel too unstable and on the edge. I think it totally depends on training volume. If I was doing 10 hours a week, I’d probably still do it all fasted except for interval workouts.

[mountain_stoke]

mountain_stoke on March 22, 2019 at 7:48 am · in reply to: A Different Athlete Than I Was 11 Months Ago – Before & After Test Comparison + #18914

@rachelp, it would seem that there are a few definitions out there for these physiological markers. I use the definitions that are most meaningful for me, and I focus more on the lactate curve than the metabolic one. Also, there is still inconsistency with the zones people are using. I have carefully figured out mine in a way that are meaningful to guide my training and it may be different than what is in the new book.

I use the definition of AeT as the heart rate/ pace at which there is a 1mmol/L rise in lactate above baseline level. Some people seem to consider their Metabolic Efficiency Point (where carbs and fat are 50/50 in kcal/hr) their AeT. For many people, these two points coincide. For me, the top of Zone 2 coincides with my MEP (now after months of training), but not my 1mmol rise. The top of Zone 2 and MEP for me ALSO coincides with my FATmax which is helpful.

My top of zone 2 is a pace that I can sustain for many hours of straight uphill with the right fueling. My 1mmol rise or what I consider my AeT or top of zone 3 is a pace that I can sustain for maybe 3 hours.

I use the 2mmol rise definition for AnT, but I also look at the 4mmol total for LT. AnT pace I can sustain for an hour. LT pace I can sustain for a half hour.

That first lactate inflection point for me seems to be the sweet spot for training aerobic base because I get all the ST fiber recruitment I can to maximize mitochondrial development without the additional stress that is incurred from when I train up closer to that 1mmol rise.

[mountain_stoke]

mountain_stoke on March 21, 2019 at 8:51 pm · in reply to: A Different Athlete Than I Was 11 Months Ago – Before & After Test Comparison + #18901

I almost forgot. Here is a table of my data points to compare markers from test to test.

Attachments:

You must be logged in to view attached files.

[mountain_stoke]

mountain_stoke on January 27, 2019 at 3:20 pm · in reply to: Recovery/Consolidation Week Minimum Volume #16260

Scott,

This is beyond helpful. I need to read this a few times over so it all sinks in. Thank you for the thoughtful response.

Will

[mountain_stoke]

mountain_stoke on January 25, 2019 at 10:35 am · in reply to: Recovery/Consolidation Week Minimum Volume #16240

Aaron, good call on that podcast. I re-listened to it.

What I gathered from it was that it takes very little stimulus to maintain training adaptations. So once “the hay is in the barn” and you have been doing a lot of training, it doesn’t take much in the way exercise to keep the various systems stimulated enough to maintain the fitness gained prior. He said doing some light exercise or up to Z2 work every couple of days would be enough to not “lose” fitness.

From this and from personal experience, there has to be a massive difference between doing a few light sessions and total inactivity. I’ve gotten injured and been totally inactive, and the fitness loss after a week and a half blew my mind. I gather that had I been able to get in a light session every other day or so instead of being totally sedentary, I would not have lost much if any fitness.

[mountain_stoke]

mountain_stoke on January 25, 2019 at 6:51 am · in reply to: Recovery/Consolidation Week Minimum Volume #16234

Nevermind, its Science of Ultra. Love that podcast.. I’ll go back and re-listen to the episode you’re referring to.

[mountain_stoke]

mountain_stoke on January 25, 2019 at 6:45 am · in reply to: Recovery/Consolidation Week Minimum Volume #16233

Thanks Aaron. What podcast is that? Do you have a link?

[mountain_stoke]

mountain_stoke on November 22, 2018 at 1:53 pm · in reply to: Recovery time after long fasted workouts #14583

I have noticed that the post-workout recovery meal is pretty critical for recovering quickly enough for the next day’s workout. If I do a 4+ hour fasted training session and dont replenish glycogen stores, rehydrate with electrolyte, and have some protein, and get at least 8 or hopefully 9 hours of sleep, I’ll be ready to go again next day. The difference between carefully impementing these recovery strategies and not seems to be huge, especially when doing extra long fasted sessions.

[mountain_stoke]

mountain_stoke on September 18, 2018 at 9:15 am · in reply to: When we have to stop training… #13469

Scott, thank you!!

Vertical Runner: a lot coaches say for a two week taper preceding an ultra event it is good to keep training same format but drop volume 15% first week and another 15 % second week. For a shorter event I would imagine such a long taper would be unececcary. The pros should weigh in here, but I would think for a vertica k race , a one week taper with 30% drop in volume would be good, like a consolidation week. I don’t know shorter distance stuff though.

[mountain_stoke]

mountain_stoke on September 14, 2018 at 4:19 am · in reply to: Struggling with keeping up with plans. #13427

If there are 16 awake hours in the day and a 12 hr work day, id put at least 1 and hopefully 2 of those hours left toward training.

[mountain_stoke]

mountain_stoke on June 25, 2018 at 3:19 pm · in reply to: Recovery State and Techniques for Deciding Base Training Workout Intensities #10504

Thanks guys. Helpful stuff.

[mountain_stoke]

mountain_stoke on June 22, 2018 at 6:09 pm · in reply to: Recovery State and Techniques for Deciding Base Training Workout Intensities #10409

Correction: >2mmol, >4mmol, not rise from baseline.

[mountain_stoke]

mountain_stoke on June 22, 2018 at 4:26 pm · in reply to: Fat Adaptation Literature? #10405

Yeah, the Science of Ultra podcast is amazing. +1 on that.

[mountain_stoke]

mountain_stoke on April 27, 2018 at 8:43 am · in reply to: Testing VT1 and VT2 Using HRV! Find AeT and AnT on a budget? #9564

@Scott Johnston

I will go read the results again I guess since my take-away from it when I looked at it was that the VT1 result matched up well for all tests except for the one with double poling – (they were saying that the large rhythmic bodily motions were interfering with what the heart or monitor was doing somehow). Maybe that is the case with running as well. I was hoping that for simply hiking up a steep grade, it would be useful since the kinetics are more subtle than running or double-poling.

From my result – the inflection point matched my MEP heart rate, so maybe HRV is a better indicator of MEP? Or maybe that was just luck during the one test so far.

Anyway, so it looks like there is no trusty substitute for a good gas exchange and lactate test!