[Rachel]

Rachel on February 4, 2021 at 7:08 pm · in reply to: AeT Retest #50458

It looks like your starting average HR was about 143? You could just use 145 for your AeT until you retest next.

When you do retest maybe try for a flatter course or try to keep the elevation change the same for the first & second halves. It’s not a lot of up and down but you did do most of the uphill in the first half which could affect things — but it wasn’t much. TP does tend to exaggerate the elevation change.

[Rachel]

Rachel on February 4, 2021 at 11:15 am · in reply to: AeT Retest #50444

Can you share the graph as well?

[Rachel]

Rachel on February 3, 2021 at 3:49 pm · in reply to: The training plan refer to a book that I don’t have #50412

The times I have done multiple laps I keep additional water in my car so I can dump the water out at the top. It would trash my knees to carry that water back down again! You could also use rocks but you’d want to protect your backpack (and your back).

[Rachel]

Rachel on February 2, 2021 at 5:08 pm · in reply to: Small Z3 after AeT/AnT Tests #50342

I think I replied to your first post, that’s weird that it disappeared.

Do you have links to share the tests with us so we can take a look too (especially AeT)? It does sound like you could assume your AeT is around 170. Plus you will be wanting to mostly work in Z1 instead of Z2 now that you have narrowed the gap between AeT and AnT.

Here’s a post I really like by Scott about how to structure training when your thresholds are close to each other, and how to introduce Z3 and Z4 work: Scott’s awesome post I just bookmarked it last night because I found it so informative!

[Rachel]

Rachel on February 2, 2021 at 10:37 am · in reply to: Ultralight, 4-season sleeping bag recommendation #50316

That’s frustrating, and expensive! I was thinking more about that Rab bag, and I was wondering how roomy it is, like if you could wear a huge down jacket while sleeping for additional warmth like you mentioned in your original post. But you’d need enough shoulder space for the jacket to loft. And your legs might get cold.

A technique I like to use for winter camping is to layer a synthetic quilt over my down bag or quilt. I’ve slept in single digits Fahrenheit in the past like that using an overstuffed 20F(-7C) degree quilt and a 30F(-1C) degree synthetic quilt and of course a very warm sleeping pad. Although I don’t really recommend all quilts unless you are used to managing the drafts that come along with them. But a quilt layered over a bag is a great combo. It’s important that the quilt be wide enough to full wrap around the bag and not a narrow hammock one. I thought I’d mention in case you have a decent down bag and access to sleeping quilts in Canada.

[Rachel]

Rachel on February 1, 2021 at 4:44 pm · in reply to: Strength training & perimenopause #50291

@Aprilvanert, are you using a specific training plan? What you describe sounds like a Max Strength training block as described in Training for the New Alpinism. And then in Training for the Uphill Athlete it appears in Stage 3 of General Strength (the earlier stages look like they use higher reps to increase muscle mass to get to a baseline level.)

The focus of max strength is a neuromuscular one that recruits more muscle fibers so that you get stronger without adding mass.

I took a look at the Intro to Ultras plan since I’m currently using it myself. The max strength shows up in the form of hill sprints. You could add in upper body max strength as well. I’ve done it in the past with pushups and chin-ups/assisted pull-ups but there are lots of options. I’m not sure about the other plans but I’m sure someone will chime in if you let us know what one you are following!

[Rachel]

Rachel on February 1, 2021 at 4:22 pm · in reply to: Anaerobic Threshold Test – Muscular Fatigue #50287

MC, I don’t know if you use Strava, but something I find motivating is to do my AnT test on a Strava segment. It added additional motivation to do my best and keep going when I wanted to collapse and roll down the mountain.

[Rachel]

Rachel on February 1, 2021 at 4:16 pm · in reply to: Aerobic hill runs in plan #50286

I’ve interpreted it to be gain and loss needs to add up to 300-500 feet per mile. So for a 7 mile run you want in between 2100 and 3500 gain plus loss. So on a loop you’d have equal amounts of gain and loss. I make sure to have a screen on my watch that shows both numbers so I can check that I’m hitting the targets.

[Rachel]

Rachel on February 1, 2021 at 7:38 am · in reply to: The training plan refer to a book that I don’t have #50225

And also this article covers water carries as well: Vertical Beast Mode

[Rachel]

Rachel on February 1, 2021 at 7:36 am · in reply to: The training plan refer to a book that I don’t have #50223

here you go: Muscular Endurance (ME) Workout: Water Carries

[Rachel]

Rachel on January 30, 2021 at 1:09 pm · in reply to: Anaerobic Threshold Test – Muscular Fatigue #50114

It’s important to do both tests when you are well-rested and separately from each other (I’m not sure if you did them in a row or not.)

If you were tired during the warmup I think you might want to do the test again, especially if you think your anaerobic threshold might be higher.

If the difference is still less than 10% then yes, Z1 for your aerobic base work instead of Z2. And ME or some high intensity work depending on where you are in your training cycle and your goals.

[Rachel]

Rachel on January 29, 2021 at 1:17 pm · in reply to: Humon Hex #50075

So it turns out I did use a humon hex on an AeT test earlier this month. My hemoglobin % was lower than I expected compared to when I used it frequently in 2019 (it may be where I’m placing it on my leg.)

Mine started out in the high 50s (%), then ended up in the high 60s. It was a gradual steady increase over the test. Also I was at 4000 feet, I have observed I can’t get the percentage as high as when I’m at sea level.

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[Rachel]

Rachel on January 29, 2021 at 12:39 pm · in reply to: Humon Hex #50071

that’s interesting data. I may have to dust off my Humon hex when I do my next AeT test soon just to take a look.

[Rachel]

Rachel on January 28, 2021 at 5:23 pm · in reply to: Ultralight, 4-season sleeping bag recommendation #50011

That bag looks nice BUT the limit rating is to -16C/3F. Usually if you want to be comfortable and not just survive the night you should look for a comfort rating at your expected temperature. That said, some people sleep warmer than others. I know I’ve had enough nights of barely sleeping because I was so cold that I mostly prefer to avoid that situation now.

I have personal experience with Feathered Friends and they are amazing bags and super lofty. I would trust their temperature ratings. I’ve heard the same about Western Mountaineering over the years.

[Rachel]

Rachel on January 28, 2021 at 10:44 am · in reply to: Last Skier Standing / Backyard Ultra Tips? #49983

I have to say that sounds fun, (in a type 2 way)! If I were doing the race I’d bring lots of extra socks so you can switch out for dry ones. Maybe it’s just me but my feet get sweaty skinning and skiing.

And I second what Scott says about not just gels. Make sure you have savory and salty food and real food. I’ve become a big fan of cooked baby potatoes sprinkled with salt for winter excursions.