Posted In: What We Do in the Mountains
Hi ,
By working in lower zones or under your lactate threshold , the lactate value tends to decrease .
Especially at 65% , the body has the capacity to remove lactate .
Don’t understand what you mean with implications, what is the goal of you doing those measures and what do you want to achieve with that ?
Cheers ,
Pedro
How much is that steady power? And how much that corresponds to your Ftp ?
Hi ,
For measuring the lactate threshold , would help to have someone, in order to be more accurate .
But measuring like you did, you can only see that as normal , lactate concentration in blood will increase with exercise if your work is done above zone 2 .
The lactate is produced in higher percentage when you work with higher intensities , the body has the capacity to remove it but in the aerobic zones where the percentage that the lactate produced is low and the body works mostly aerobic.
AeT is when you have 2 mmol and will correspond to heart rate at a certain pace , speed or power .
AnT 4 mmol …
Those values can change slightly in some athletes but in general those values are standard .
I hope I could answer all your questions
Cheers,
Pedro Carvalho
Hi ,
I understand your problem , and also happens when you do a strength training, the tss does not correspond to the effort. Trainingpeasks is mainly created for endurance sports like triathlon , running and swimming and so, has some gaps. The better way to do it, is to rate your training as RPE ( RATED PERCEIVED EXERTION ), give a value of what you did from 1 to 10 per hour, see the correspondent value of tss and insert it mannually on your activity .
ex . first hour was a 7 , second hour was 5 … 7 is 80 tss + 5 is 60 = total value of training tss 140 )
https://www.trainingpeaks.com/learn/articles/estimating-training-stress-score-tss/
Cheers,
Pedro Carvalho
Hi Yamabu ,
Although the program has only 15% , doesn’t says you can not use more weight. As you know the program is done for guidance for a lot of people and so it is just a starting point .
You can add a progression with more weight in order to make it specific for the activity/event you are going do. Make sure the adding more is sufficiently to be specific and not to much so that it doesn’t jams your capacity to move properly and perform.
I Hope I could help
Cheers ,,
Pedro Carvalho
Hi ,
Thanks for reaching out to us , I think you will do great with this plan , but because you will have a small gap in between the end of the program and your event , you can extend a bit more your base training period.
Enjoy the process …
All the best
Pedro Carvalho
Questions: Does it make more sense to start increasing speed or elevation first? or do I do both concurrently?
Both speed or and elevation are intensity parameters of training periodisation and so raising both it will be hard on the cardio respiratory system and muscularskeletical system ( joints , muscles , bones tendons, etc )
A lot of my training takes place on a treadmill due to weather/life and I’m wondering if I should prioritize upping my speed as my HR plateaus or if I should not care how fast I go, and crank the elevation and then work on speed once I’m hiking up steep stuff. My gut says to work on elevation first going as slowly as needed to stay within HR zones and then the speed will come with time. I’m not in a rush to achieve these goals (and am severely underconditioned right now anyways) so looking for the best thing to remain injury free with my eyes on the prize.
First , create a good aerobic base , using the 10% rule, there is an article about that in our website, while creating a good aerobic base you can already add incline and still stay on zone 2.
After the aerobic base with incline or flat( depending if your goals are running , mountain running or mountaineering ) then start doing your muscular endurance sessions that will work in speed and more intensity.
I hope I answered your questions
Cheers,
Pedro Carvalho
Hi Tara,
if you are consistent in training , and you apply the 10% rule when raising volume in a period of 3 years, I think is more then possible . But like you said , try to go to races with short distances and build up to long distances.
if you need more help tell me .
kind regards
Pedro
Hi Tara ,
Really happy after reading your story, it is people like you that makes us work everyday with a smile in our face and a proof that we are on the right path.
About you question on
” I signed up for the Big Sur Marathon on April 30, and am following the beginner maratthon plan ; thoughts are on a reasonable goal and ?time ”
My best answer would be, the time would be irrelevant , because by what I read you are already a winner and have nothing to prove, training would be essencial so that you don’t get injured.
For predicting time of the marathon there are some formulas but that in my opinion create a bit of expectations on the athlete and those somehow create a pressure to perform on that predicted time.
Predicting depends on a lot of factors, aerobic test results( better aerobic test, faster pace, less time on the marathon), number of hours of training per week , how long is the preparation period in you case 24 weeks , depends in how good is training base ( experience in running/ marathons events)etc.
Best way to have ideas prediction of you time, is to see the total times and pace on the longer trainings after the first 12 weeks.Normally on race day, the time will be inferior to the average pace of the longer training since you will have no intervals, no rest periods ,and you will push a bit more.
I hope I could help .
Cheers,
Pedro
Hi Alex
Running on the roads or hard ground would be always an extra stress to add to the training and so you should try as much as possible try to run on soft ground ( trails, running tracks , grass ;Etc ) and be careful in which type of shoes/running equipment you use (shoes with more cushioning , a different drop )
I think that having a active recovery, a recovery run after the long run and before the rest day, helps you remove all the metabolic products from the system and take more advantage of your rest day.
Speed or muscle endurance workout that applies more to your case it will be considered to be specific work, so , you should start working on it at least 8-12 weeks prior to the event.
Volume to achieve should be at least the total volume of the race, in your case 80km and have the total of ascent 5200 .
I hope I could help
Cheers ,
Pedro
Hi Alex,
How you split the volumes depends always on your work capacity and adaptation to work load, period of the season when that load is planned, related to the goal , availability.
for example – beginning of the season 5x12km and 1x 30-40km ( less km per day , more times per week and a longer run, easy to manage with work schedule of a person that works 35-40 week, to raise volume and intensity
-3×20 and a long run, more rest days, better for someone that has more experience in running, someone that works in shifts and can not train everyday.
“Really important”
– have a microcycles of load ( working weeks that go from 7 days to 10 days), microcycles of rest ( weeks of lower working load that should show up on your plan in 3 to 3 weeks or 4 to 4 weeks.
– Respect the 10% load increase , and never increase load and intensity on the same microcycle.
– use recovery methods , myofascial release, static stretching massages…etc
– Rest day , a rest day is a day that we let our body recover and be prepared for the next week, for an athlete that has no experience , should be a full rest ( nothing related to running) or active rest (a easy walk ) , for an experience athlete , a rest day can be an easy run or also a full rest ( depends always of the objectives of the periodisation and the microcycle in question .
-Where you put the rest days, depends as I wrote above, on the goal ( 1ex . longer run this week is going to be really hard and my athlete has been doing a lot of intensity, I want him to be fully recovered for It… rest day on the day before.
2ex this is a normal week with a longer run, the objective was to raise volume , no rest day , and before the rest day , he will still do a easy run to remove the metabolic product produce by the long run , and then a rest for a better adaptation .
I think that what you are on the right path , but you should respect the rules mentioned above to avoid injury (especially the 10% rule and the rest weeks)
I hope I could help with my answer …
If you have more questions , you can write me directly at pedro@uphillathlete.com
Hi Mirko ,
I think it would be good for you do a phone consultation, to better understand your problem .
Your aerobic threshold should be your top of zone 2 , I am quite sure that your values should be :
AeT = 145
Ant = 160
And so you will be working in between 132-145 beats per min ,being that your zone 2
I hope it helped …
Cheers ,
Pedro Carvalho
Hi Mirko ,
I think it would be good for you do a phone consultation, to better understand your problem .
Your aerobic threshold should be your top of zone 2 , I am quite sure that your values should be :
AeT = 145
Ant = 160
And so you will be working in between 132-145 beats per min ,being that your zone 2
I hope it helped …
Cheers ,
Pedro Carvalho
Hi Jennifer,
You can sign for one of the groups , mountain group or female mountain group. We look forward to have in both female athletes, everyone is welcome . But if you liked the female athlete group I am looking forward to see you there , you can sign for that, it starts in Jan 23.
After you are finish with the training group, you keep the training plan on trainingpeaks, you just loose the access to the Chamonix mountain fit and yoga programs .
Looking forward to see you in on of our groups
Cheers,
Pedro Carvalho
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