[Shashi]

Shashi on April 9, 2021 at 11:10 pm · in reply to: How to repeat missed weeks due to injury in the 24 week mountaineering TP plan. #52968

Philip,

Welcome to the Uphill Athlete forum.

Sorry to hear about your injury. Here is the text from the 24-week training plan page –

If you miss a workout do not try to make it up. Just move on. If you miss more than 2 in a week then repeat that week. Do not increase the intensity and hope to gain more benefits. There is no short cut to when it comes to aerobic adaptation.

Assuming you have fully recovered from your injury, I would recommend you start again with your base period and be conservative with your first week of training. If you are training for a specific climb on a set date then you will have to make some adjustments to coming weeks.

You might find this forum discussion helpful –

Recovering from illness

[Shashi]

Shashi on April 9, 2021 at 10:49 pm · in reply to: Problem with drift test #52967

Emanuele,

Welcome to the Uphill Athlete forum.

Ideally your warm up should be longer, at least 15 minutes. Other than that your test looks good.

Can you share the link for your AnT test?

[Shashi]

Shashi on April 7, 2021 at 4:10 pm · in reply to: 12 week Time Crunched Mountaineering Plan – running included? #52890

I have not done the Ice/Mixed program but planning to do it towards the end of this year. In your mountaineering plan, you will be doing some upper body workouts like hanging leg raises, pull-ups. Once a week, as part of your strength workout you can add some max strength workouts from your Ice/Mixed climbing plan but reduce the sets/reps. Even a low volume once a week should help with maintenance.

Prioritize the workouts in the mountaineering plan and make sure you account for the additional volume/stress that you are adding to your training. As you said, you don’t want to impact your primary goal.

[Shashi]

Shashi on April 7, 2021 at 1:56 pm · in reply to: 12 week Time Crunched Mountaineering Plan – running included? #52881

Great! Wish you the best!

Feel free to post here if you have any questions about the training program.

[Shashi]

Shashi on April 7, 2021 at 11:51 am · in reply to: Peak in heart rate at beginning of run #52872

Dada – thanks for sharing the link.

Here is another topic with similar discussion that has input from Scott Semple.

[Shashi]

Shashi on April 7, 2021 at 11:46 am · in reply to: aerobic threshold HR test analysis?? #52870

The metrics (distance, pace, etc.) are very similar for both workouts. Did this run feel any harder? Your pace for the duration of the test seems very similar to the last one.

Overall the test looks good and the only thing I can think of is that your AeT might be much higher and maybe do the next test at target HR of say 150.

[Shashi]

Shashi on April 7, 2021 at 11:31 am · in reply to: 12 week Time Crunched Mountaineering Plan – running included? #52868

Tim,

I follow the 24-week mountaineering plan and the 12-week plan is just a shorter version of it.

At a high level, you will have two days of strength training, three days of aerobic workouts, one day of recovery workout and one rest day in a week.

For your aerobic workouts, you can hike up a steep hill (preferred), building stairs, or do these workouts on a Stairmaster/Treadmill in gym. You don’t have to run.

Hope this is helpful.

[Shashi]

Shashi on April 5, 2021 at 3:11 pm · in reply to: R2R2R Report #52791

Wow! Congratulations on your first ultra and thanks for taking the time to share a detailed report. Wish you the best for Leadville.

[Shashi]

Shashi on April 5, 2021 at 2:59 pm · in reply to: Very low Pa:Hr in heart rate drift test #52787

As Garret suggested, after a 15-20 min. warm-up (once your HR is stabilized around target HR), do the test for one hour. You can target a heart rate of 155 for your next test.

Another recommendation would be to complete the one-hour test on the track if feasible.

Check out the AeT and AnT test articles on this page to get a better sense of the intensity of AeT vs. AnT.

[Shashi]

Shashi on April 5, 2021 at 2:23 pm · in reply to: aerobic threshold HR test analysis?? #52786

Chris,

Thanks for sharing the Training Peaks link. The test looks good and as you said based on your overall Pa:Hr of around 2.4% your next test can be at a target HR of 140.

Wish you the best!

[Shashi]

Shashi on April 1, 2021 at 8:46 am · in reply to: Accounting for guiding in training #52632

I am assuming you have already read this and your question is a follow-up on this discussion –

Mountain guiding and training

[Shashi]

Shashi on March 30, 2021 at 12:30 pm · in reply to: Switch to hiking from running? #52551

Does that mean the ‘Muscular Endurance 1-2 times per week’ and ‘One Zone 3 hill climb/uphill hike’ are redundant? The ‘relative volumes’ chart on page 250 shows an example distribution of 72% Zone 1, 10% Zone 3, and 18% Strength/ME

Sorry for the confusion, I was referring to my 24-week mountaineering training plan when I said Muscular Endurance is the same as Z3 Weighted Climb. I have attached a snapshot from Training Peaks for reference.

I believe the Zone 3 hill climb (aerobic) workout you are referring to would make sense if your AeT is within 10% of AnT. If you are still working on fixing ADS then the recommendation would be to do all aerobic workouts below AeT. This should answer your question regarding Week 5-7 Zone 3 workouts.

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[Shashi]

Shashi on March 30, 2021 at 10:36 am · in reply to: General strength and volume training questions #52545

The Core workouts demonstrated by Scott in this video is a good starting point. Since you have been training for some time now, if you are comforable you can do Scott’s Killer Core Routine

General Strength – you can do all the workouts in the pdf available here.

Congratulations on making progress with your AeT. You don’t need the same level of volume to maintain AeT/fitness. You might find this forum discussion helpful.

I’m thinking if I can get 45min of a workout in before work at least 3 to 4 times Monday through Friday then 1 or 2 workouts on the weekend that would give me 3 to 4hrs a week in. Is that enough?

Depends on your goals and timeline. Check out this article on Dreams/Goals.

With a family and a full-time job it is challenging to find time to train. But, when I read what individuals like Luke Nelson and Olga Dobranowski has achieved, it is super motivating.

Hope this is helpful.

[Shashi]

Shashi on March 30, 2021 at 9:57 am · in reply to: ADS is a GOOD. Right guys/gals? #52540

Steve,

Thanks for sharing your thoughts.

Multiply your AnT by 0.85–this is the top of your Z2.

I would not recommend doing this as we have seen people with ADS have a much lower AeT (top of Z2) than 0.85.

it may be a better goal to see how fast you can run at 0.85 AnT instead of chasing the HR drift test into Z3 territory.

An AeT test will end up in Z3, but the AeT test is done every month or maybe every eight weeks depending on the volume of training. Z3 volume as part of the AeT test should not impact the training.

[Shashi]

Shashi on March 29, 2021 at 11:43 pm · in reply to: ADS is a GOOD. Right guys/gals? #52520

Welcome to the Uphill Athlete forum.

But this is a good thing, right? My aerobic capacity and ADS is AWFUL. But this means after some retraining, there is a lot of room for improvement to gain speed and endurance, right?

Yes!

To get a better estimate of your Aerobic Threshold (AeT), I would recommend doing a heart rate drift test. Check out this article that has some good information on different ways to assess AeT and the pros/cons of each approach.

Wish you the best with your training.