[Shashi]

Shashi on June 13, 2022 at 10:36 am · in reply to: Local ME Venue #68219

If you are not used to structured training, I would recommend starting with Core and General Strength workouts 2x a week, Zone 2 runs/hikes 2x a week and a longer Zone 2 hike on hilly terrain. Gradually increase volume by 5-10% each week.

Maybe four weeks into the training, you can do Max Strength, Weighted hill hikes (10%-20% of BW) and Muscular Endurance (ME) workout. For ME, start with a weight high enough that your legs are the limiting factor and not your breathing. Check this article for more information on ME –

Vertical Beast Mode: What Is Muscular Endurance? Why Is It Important and How Do You Train It?

You can skip the ME workout in the recovery week.

[Shashi]

Shashi on June 3, 2022 at 2:23 pm · in reply to: HR Drift Results Help #67966

Josh,

If you are planning to redo the AeT test, do a good warm-up of 15-20 minutes and get your heart rate to your estimate of AeT (say 150). Then try and maintain your heart rate around 150 for one hour.

Humidity and temp will also impact your heart rate during the run.

[Shashi]

Shashi on May 18, 2022 at 6:42 pm · in reply to: Power @ AeT Improving, but AeT HR is not #67354

If you don’t mind, can you please make your AeT test public and share the training peaks link here? One from the start of the training and one recent?

Here is a forum topic that discusses the timeline on improvement in AeT –

Fixing Aerobic Deficiency general timeline? tips?

[Shashi]

Shashi on May 18, 2022 at 6:35 pm · in reply to: Choosing a program to combine with Cham Mtn Fit #67353

Vincent – Chamonix Mountain Fit has different levels (Level 1-3) that you can use in combination with the 24-week mountaineering plan. You can progress through different levels of Chamonix Mountain Fit. Check out this article for a sample progression –

Free Pre-Season Training Plan for Skiers

Chamonix Mountain Fit also offers Lite versions (about 30 minutes) that you can use in-season for maintenance.

Hope this is helpful.

[Shashi]

Shashi on May 18, 2022 at 6:28 pm · in reply to: Unable to Complete Stair Workout: Tips? #67352

John,

The eight-week plan starts off with about seven hours of training per week. Based on what you shared, I am guessing this volume is much higher than what your dad has been doing before starting this plan. You should scale down the weekly training volume to a level that your dad would be comfortable with. Once he is used to a structured training plan, then you can gradually increase the volume.

[Shashi]

Shashi on May 12, 2022 at 5:09 pm · in reply to: Maintaining aerobic fitness #67079

There is no definitive answer, but general guidelines and Scott shared that in his response to the forum discussion I shared earlier. You can probably drop back to 75% of the volume so 7.5 hours if you have been doing 10 hours of aerobic volume.

[Shashi]

Shashi on May 12, 2022 at 4:05 pm · in reply to: Inaccurate elevation readings from Suunto and/or TrainingPeaks #67078

No experience with Suunto, but here are some recent observations (Elevation Gain) from my Coros watch and TP adjustments –

Larsen Trail on Grouse Mountain in BC
Coros Watch/App – 843 m
TP (data from Coros App) – 843 (original)
TP – 836 (corrected, in the ballpark)

Brunswick Mountain (up to the saddle) in BC
Coros Watch/App – 1640 m
TP (data from Coros App) – 1640 (original)
TP – 1836 m (corrected, overestimated based on my previous trip and public information)

Sky Pilot North Face (up to Base) in BC
Coros Watch/App – 973 m
TP (data from Coros App) – 973 (original)
TP – 1270 m (corrected, overestimated based on information from maps/GAIA)

I had similar observations in the past and didn’t feel the correction in TP was accurate so I don’t use it. I just go with the elevation gain captured by Coros. Did you get any response from TP?

[Shashi]

Shashi on May 12, 2022 at 2:38 pm · in reply to: Incline Treadmill TSS Fudge #67074

Jack,

Here is an extract from the fudge factors shared in this article –

Understanding and Using the TrainingPeaks Metrics CTL and TSS 

A purely aerobic run/hike/ski while carrying no to minimal weight:
Calculate the TrainingPeaks hrTSS and add 10 TSS for each 1,000 vertical feet of gain (and drop)

A purely aerobic run/hike/ski while carrying more than 10 percent of body weight:
Add 20 TSS/1,000 feet (of gain and drop)

Scott shared his thoughts on TSS specific to Treadmill workouts here –

TSS "Fudge Factor" question

[Shashi]

Shashi on May 12, 2022 at 2:24 pm · in reply to: Maintaining aerobic fitness #67073

This discussion might help –

Aerobic Maintenance

[Shashi]

Shashi on May 5, 2022 at 5:37 pm · in reply to: TSS Fudge factors. #66645

Antonio – sorry for the delay in response. 10 TSS per 300 m of elevation gain and 300 m of descent, 5 TSS for just 300 m of elevation gain.

Here is how I would calculate the TSS for the example you shared –

1000 m up
800 m down
No backpack

TSS for 1000 m of elevation gain = 17 (5 * 1000/300)
TSS for 800 m of elevation drop = 13 (5 * 800/300)
Total additional TSS = 30

Another way to calculate the same –
TSS for 800 m of elevation gain and 800 m of descent = 27 (10 * 1000/300)
TSS for 200 m of elevation gain = 3 (5 * 1000/300)
Total additional TSS = 30

Again, these are not perfect and are just estimates.

[Shashi]

Shashi on May 5, 2022 at 5:16 pm · in reply to: Calorie Expenditure. #66641

I would recommend just paying attention to how you feel and fuel at regular intervals. Over time you will get a better sense of the food intake required to maintain your energy level during and after the hike.

“I’ve read on the site that using heart rate to determine TSS is the least accurate.”
– Depends on the activity. Check out this article –

Understanding and Using the TrainingPeaks Metrics CTL and TSS 

[Shashi]

Shashi on April 19, 2022 at 11:26 am · in reply to: Switch to GT training plan from 24-wk Mountaineering #65756

Sorry, I just saw that there was no response to your query. Did you switch plans?

[Shashi]

Shashi on April 19, 2022 at 11:18 am · in reply to: AeT calculation #65754

Sorry for the delay in responding to your second test. Based on this test, you can estimate AeT at 155.

[Shashi]

Shashi on April 19, 2022 at 11:09 am · in reply to: AeT Help #65753

Thank you for sharing the Training Peaks link.

Was your warmup at the same incline and pace as the test (10%, 15 min/mile)? Also, have you done your Anaerobic Threshold test?

[Shashi]

Shashi on April 4, 2022 at 10:58 am · in reply to: How to adapt training plan for a changed objective? #65093

Is your endurance the biggest limitation for the climbs that you are planning to do? If yes, then you can continue with the Mountaineering Training Plan. You can extend the base period by four weeks to meet your timeline.

I am assuming you have been doing a couple of days of climbing indoors/outdoors and can continue to build on that.