I can think of 3 questions:
1) How much do you like your knees?
2) How bad are the consequences if you did pop out of a ski?
3) Avy risk.
Rachel
Forum Replies Created
-
ParticipantParticipant
I think when you do the pickups is really up to you. They can be sprinkled through out or done all together at the start or end of a workout.
ParticipantThis seems like a similar problem to running under AeT. The usual suggestions there are to find flatter or slightly downhill terrain or to use run/walk intervals to improve economy. I wonder if you could do the same short intervals to improve your skiing efficiency?
Scott usually suggests starting with 30 seconds of running (or in your case, faster skiing), then recovery for say 2 minutes. The short period of higher intensity is short enough it isn’t going to hurt your aerobic base. Then build up the faster/slower ratio over time and ideally you’ll end up being able to ski aerobically continuously.
That said I’ve never tried that with my xc skiing (but I am using the technique for running). I’ve noticed with time I can kick and glide a lot better under AeT just from putting in the hours of Z2 training. My xc course where I live is very hilly so there isn’t a lot of kick and glide terrain. But I have noticed I’ve gotten faster at the same HR by just putting in the hours, including many times where I had to go uphill in slow motion!
ParticipantA max strength protocol (high weight, low reps) will keep you strong without building up muscle mass. It’s more of a neurological training effect. If you do the low weight/high reps you’ll add more muscle mass.
Here’s a thread that I found informative: weight training intensity
ParticipantRachel on January 21, 2021 at 6:58 pm · in reply to: AeT Heart Rate Drift Test – Negative Result #49622That test looks good, the drift is of course quite low still. I’d try low to mid 150s, maybe aim for 155?
ParticipantHere’s a thread that answers a similar question: recovery maintenance between trips
ParticipantYou can use the elevation correction in TrainingPeaks to fix the vert.
It looks like now the hrTSS is set to 119 which is better, but the PMC hasn’t updated to reflect that yet. You could try changing the date range it uses and Apply to force a refresh I believe (you could then set it back to the usual date range). How are your fitness and form numbers now?
ParticipantUh yeah 3000+ TSS is HUGE! I think your threshold was set way too low, that’s how it calculates TSS. Presumably you didn’t know your threshold until you did this test? What was your previous threshold in Training Peaks? You should update it with the new one from your test yesterday, and apply to past workouts.
You can update using the directions here Recalculate TSS
ParticipantI use double blacks at my local ski area when I do water carries. If I lived in Seattle still I’d use those staircases up to Capitol Hill or something. I wonder if there is something similar in Portland, you’ve got some good hills there for sure. I have found I have to bushwhack because sane people with incorporate switchbacks on anything that steep usually.
I was trying to figure out the grade for the double black I have used, but I have decided I don’t trust Training Peaks’ metrics for this data. I know it’s not 40-45 degrees because I’ve skied some of those at other ski areas (Taos!) (Edited) I believe it’s about 29 degrees (55%) (according the people on the internet and my husband using Google Earth), and that’s only for the steepest section, overall it’s a bit mellower. I have had use my hands to grab onto aspen shoots and grass during the very last (and steepest pitch). Especially with a heavy pack that I’m afraid will tip me over backwards if I’m not careful!
Question — how do you decide what the steepness of the slope is? I ask because I’ve been on a quest to find the perfect hill sprint hill (ideally 20% grade). I’ve been looking at Strava segments, Training Peaks metrics for a selection, and Gaia GPS. They all differ quite a bit in their assessment of a slope. Maybe it’s time to get that sticker to put on a ski pole to eyeball it myself. I’m also going to go try Google Earth now.
ParticipantI’ve had to cut back on my TSS for times that I go really slow for whatever reason (like taking my daughter out for a hike). If it doesn’t feel like it was 150 TSS worth of effort (based on recovery, etc) definitely cut it back.
If you do this regularly you’ll figure out a fudge factor. I took a beginner friend out last winter, and double checked to see if I adjusted my TSS. Turns out I didn’t but it was not nearly as much TSS as your outing and I decided it was accurate enough.
ParticipantRachel on January 15, 2021 at 2:23 pm · in reply to: Adding bigger vert days into 24-wk mountaineering plan #49332Here’s another thread about weekend skin tours:
big-days-of-ski-touring-still-base-building-or-meParticipantRachel on January 15, 2021 at 2:21 pm · in reply to: Adding bigger vert days into 24-wk mountaineering plan #49331Here’s an article you might want to check out if you haven’t seen it already: Weakened Weekend Warrior
Also if you can keep in Z2 for that weekend outing it will go a long ways towards building your aerobic base.
ParticipantI haven’t used the marathon plan. Does it mention a warmup at all? I’m using the Luke Nelson Intro to Ultra plan and it usually says to do a 15 minute warmup. I include it as part of the total time for the session. I would definitely warm up though, it brings your aerobic system “online.”
Participantdcgm I’m kinda surprised you haven’t seen transfer over. It sounds almost like those steep hikes with weight require a lot of muscular endurance and maybe that’s why it feels like it isn’t carrying over. Do you by any chance do those steep hikes at a higher altitude too?
ParticipantDiana, here’s a couple posts related to skiing & running. This first one discusses xc skiing specifically:
multisport training
here’s one about skimo & running:
skimo as alternative to trail runningWhat I’ve heard here numerous times is to maintain some running volume through the winter so that your lower legs stay adapted and you don’t have to put those “100 miles” back on again in the spring.