Posted In: Rock Climbing: Route Climbing Level 3
Do you think that subtracting about 20% of the recorded vertical would even up the playing field when using the stair master?
For example I did 104 floors today, 104 x 10’ is 1,040’. Substract 20% puts me at 832’ of vertical for the day.
Thoughts?
Seth
Steve, this is great news thanks so much for the update. Perhaps we could chat more and maybe get out training together.
Cheers,
Thank you so much for the insight Scott!!
Josh, it’s great that you are on the front range!! Thanks so much for the help. I’d love to talk with you more about round and Alexander’s. Maybe we could even get together for some training…
Cheers,
Scott,
Thanks as always for both of your help. This is a wild and crazy world I’m navigating and everything is new to me!! Sometimes I feel like I’m making headway and then other times I feel like I’m drowning and don’t know what the heck I’m doing. I will say this has been the most committing thing I’ve ever done. I’ve never worked this hard, this consistently, when it comes to physical fitness. I’m definitely seeing results, but as the hours creep up I’m having more and more trouble keeping up and balancing everything. I typically do a big day on my days off which definitely helps with balancing the remaining hours this week. I think I’m gonna ditch the zone 3 since my Aet isn’t with 10% of my AnT. I would think this should reduce some fatigue build up from the harder workout. Looks like I’m back to the drawing board, but luckily I follow your advice and only plan 1, 2, or at most 3 weeks out.
Thanks so much for everything you guys do. I’m sure I’ll be back with more questions soon.
Cheers,
Seth
Colin,
As to your first point, my only complaint would be the fact that I’m paying them to do the analysis and graphing because I’m not the expert. Just my .02
As to your second point, I explained in great detail the fact that I was in poor shape, coming back off an injury, and needed to ease into it. The instructions specifically tell you not to exercise before hand and they will warm you up. I even provided him with recent runs and corrosponding heart rates so he could see where I was at. I know I’m not a world class athlete, but i also didn’t proport myself to be.
Just my opinion,
Seth
@scott Johnston and @scott semple
Thank you so much for your advice. I might be misunderstanding things that I have read so I’ll try and clarify some in the hopes that you guys can set me straight.
1. I’ve been following the training log book from tftna and doing 3 building weeks followed by a recovery week, is this ok?
2. I was under the impression that I needed to do as much training as close to aet as possible since I’m aerobically deficient, is this correct or do I need more zone 1?
3. Does the 50 min climbing day not count as a rest day for my legs at least? I’m having trouble figuring out how to fit in 12.8 hours per week with a full time job. Any help on reorganization would be great!
Thanks in advance for all the help!
Seth
I’m with Max. I’d be curious as to where you recommend going. My understanding is that the lab technician never fully responded to your questions via email and never provided additional clarification. I’d like to go back in another few months and get retested to see where I’m at, but I’m not sure I want to return to CU.
Always curious as to Steve and Scott’s insights.
Cheers,
Seth
Steve,
Thanks so much for your reply. This has helped to clarify my confusion very much!! Thanks for taking the time to help me out.
Cheers,
Seth
Thanks for the reply Scott. I have been tweaking the times as I move through the program. I’ve extended the 6 month program into a 59 week program. I’m just getting into base week 2 at the moment.
I was just trying to figure out if I have 2 hours allotted to a zone 1/2 hike if I should only go up for half and then come back down or if I should ascend for the full 2 hours and then come down….adding another 30-45 minutes for the descent time. I’ve been using the TFTNA training log and following the recommendations for increased weekly volume and wanted to make sure I wasn’t doing things incorrectly.
Thanks,
Seth
Thanks for all of the advice guys. I have double and triple checked my HR zones and pace threshold in training peaks. I don’t cycle or swim, so I leave those along completely. All of the zones and running thresholds/pace have been entered from my lab test. The disparity that Colin Simon is speaking of is exactly what I’m talking about. Either way, if it isn’t that big of a deal then I won’t worry about it. I’m sure my running and fitness has increased over the last 14 weeks since my test, but I doubt it would be enough to throw off all the numbers just yet. Either way I’ll keep trudging along. I suppose at the end of the day it’s most important that I just complete the workout, regardless of how the TSS is reflected.
Thanks,
Seth
Quick question guys:
I just followed Scott’s steps to update ANT and threshold pace based on my recent lab test. I did the recalculate and my CTL just dropped from 67 to 51. Is this just mean that all along it wasn’t calculating correctly or did I just mess up and recalculate months of workouts incorrectly?
Thanks,
Seth
Thanks so much for taking the time to reply. I am definitely aerobically deficient. I’m working hard to correct this.
I’m getting ready to start a year long plan but noticed in the book almost all work is done in zone 1 during transition. I got confused because I’m the rock alpine plan it’s all zone 2 work during foundation.
With respect to the strength training I find that my body is sore and tight during both mid week runs. Is this something that gets better with time or am I going at it too hard during the strength sessions. My running pace goes down about 30-45 seconds per mile after a strength session as compared with a post rest day run.
It’s hard for me to run in zone 1 but I can easily run in zone 2. I would have to go REALLY slow (<11min miles) to run in zone 1. Zone 2 feels pretty good. I can’t do it all day but I can fairly easily accomplish a 2 hr plus run. I did a 2:30 run the other day and logged 14 miles.
Should I carry on with the zone 2 work in my annual plan during transition phase or limit this to once per week? And fill in the rest with zone 1?
Lastly, with modes of training I guess what I was getting at is hiking for 2 hours isn’t that hard on my body, but running for 2 hours took me some time to build up to do my body could handle the pounding. I take it from your comments though that I should be fine to switch back and forth between hiking/box steps and running during any given week?
Thanks,
Seth
Uh oh, this doesn’t sound good!
Here’s his email Scott:
I look forward to your help and thanks for your quick reply.
Cheers,
Seth
First off, thank you all for replying! I really appreciate all the helpful advice and feedback.
@collin I’d love to get out. My email is s.luedtke@hotmail.com. I live just east of Fort Collins but imagine I’ll be making it to RMNP and boulder quite often during this upcoming training plan! Would love to stay in touch.
@adamsc I shot you an email. I’d love to see what ideas you have and chat more. Thank you for all your help!
@Scott Thank you so much for your thorough answers. I have spoken with CU and will be scheduling my test within the first couple weeks of February. For the test they gave me an option of running or hiking. Is one better than the other? I assumed I should do the hiking version since I’m a climber but figured I’d ask your thoughts first?
Also, you mentioned I won’t be able to track CTL if using the annual log book. I am planning on using the log as a guide/draft of the actual training but uploading everything through training peaks. I have a GPS/HR Suunto watch that I plan on using for every workout and then supplementing the CTL/TSS numbers in training peaks for strength/climbing workouts like you talk about in your articles online. Will this be okay?
And just to clarify, I should be trying to get over 100 CTL and hold 80% of my highest CTL number for at least 2-3 months?
With regard to the Air Trim Mask: I’ve never used/heard of this before. I’ve been looking at them online. Am I correct that it is NOT a resistance mask (read: altitude training mask), instead it just allows air to freely flow and helps increase air temperature/humidity? Is this something you are recommending for not only training, but also using on the climb itself when it’s cold out? Very interested in this if it would help with my asthma…
Again, thanks so much for everyone’s help. Really looking forward to this progress!!
Cheers,
Seth
Scott,
Thanks so much for this information as I find myself vertically challenged during the work week. I’d love to see an article on gym specific ME workout recommendations!!
Thanks,
Seth
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