[Shashi]

Shashi on March 29, 2021 at 11:36 pm · in reply to: Switch to hiking from running? #52519

Tyler,

Thank you for the clarification.

Muscular Endurance is same as Z3 weighted hill climb. Given your goals carrying a heavy backpack up a steep trail would be recommended. Your pace should be limited by the backpack weight/burn in your legs and not your heart rate. You might have already read the UA articles on ME, if not would recommend reading this one.

For the long Zone 1/2 workouts on a steep trail, you will end up hiking when you are carrying 10% body weight.

Hope this is helpful. Wish you the best with your alpine objectives for this year.

[Shashi]

Shashi on March 29, 2021 at 1:32 pm · in reply to: Switch to hiking from running? #52507

Tyler,

Can you share what event/activity you are training for? When you say Base Period Week 9, I am assuming you are referring to the Base-Muscular Endurance phase.

[Shashi]

Shashi on March 28, 2021 at 1:03 pm · in reply to: Training without a heart rate monitor #52476

how might I approach approximating my AeT and AnT using ventilation/RPE?

Not sure if read the series on Monitoring Intensity I shared earlier. Part 2 of the series has the information you are looking for.

This article also lists different methods to determine AeT/AnT and pros/cons of each approach.

Scott answered a similar question here.

how can I tell if and when to add some structured intensity into my walking, running, and hiking training?

Once you find a test that works for you, repeat the AeT/AnT test every month or so (depends on your training volume) and see if your AeT is within 10% of AnT. If it is, then you can add some high-intensity workouts to your training.

[Shashi]

Shashi on March 24, 2021 at 2:27 pm · in reply to: starting from scratch #52341

Will,

Just to confirm, are you using the heart rate monitor with a chest strap to track heart rate?

Initially, for my AeT workouts, I could barely jog and had to walk most of the time. I did my AeT test on a treadmill and got an AeT of 125. The AeT gradually increased over the next few months and then I was able to jog for the duration of the entire workout. If you continue with the low-intensity walk-jog workouts you will see an improvement over few weeks and can do an AeT test outdoors.

[Shashi]

Shashi on March 20, 2021 at 9:19 pm · in reply to: Fasting required for HR Drift Test? #52250

If you did your previous AeT test fasted and it went well, then you can do your AeT test fasted. It will give you a good comparison. But, it is not required.

[Shashi]

Shashi on March 20, 2021 at 12:33 pm · in reply to: starting from scratch #52239

Will,

Looks like the walk-jog-walk session was low to moderate intensity and not high intensity/anaerobic.

There might have been other factors like change in terrain, higher pace, fatigue, food, etc. that might have contributed to sore muscles. You might find this UA article on recovery helpful.

As you said, it might be that your legs are getting used to extra intensity. So, start small and make a note of how you feel and the number of days it takes for you to recover. It will help in gradually increasing your training volume and avoiding injuries.

[Shashi]

Shashi on March 18, 2021 at 4:36 pm · in reply to: Garmin HR zones vs TP Zones #52180

Rita – yes, the calculator doesn’t mention Zone 5 but gives you five zones that you can set up in your watch or apps. I was addressing the need to set up five zones but I might have misunderstood. Thanks for sharing your Garmin setup.

[Shashi]

Shashi on March 18, 2021 at 12:11 pm · in reply to: Training without a heart rate monitor #52174

Major pitfalls of this approach? What am I really missing by not using a HR monitor? Is the greater danger going too consistently hard, or not hard enough? Recovery monitoring?

You have been training for thirty years, so most likely you have a good sense of your training intensity zones and what it feels like.

For many people who are new to training, estimating training zones is tough and using generic formulas is not accurate. Using a heart rate monitor to do AeT/AnT tests and establish heart rate zones would be recommended. Also, on aerobic workouts, monitoring the heart helps to stay in the desired zone.

The other benefit for people using a structured training plan in Training Peaks is to track their metrics – CTL, TSS, etc. Although an estimate, these metrics help to see the progression over time and plan for an event.

You might want to read the Uphill Athlete series on Monitoring Intensity.

[Shashi]

Shashi on March 16, 2021 at 6:55 pm · in reply to: Garmin HR zones vs TP Zones #52107

adebowski – Welcome to the Uphill Athlete forum.

I am not a Garmin user, but had a similar issue with my Coros.

If you use the UA Training Zones calculator, it should give you five zones that you can use for your set up. I use these zones in my TP as well as Coros.

Hope this is helpful.

[Shashi]

Shashi on March 15, 2021 at 7:05 pm · in reply to: Updated AeT test #52056

AshRick – kudos to you for the improvement in pace and AeT. Looks like a good AeT test outdoors. For the next AeT test, you can target a higher HR of 150 and see how it impacts Pa:Hr.

I got into Leadville!

That’s amazing! Wish you the best with your training!

[Shashi]

Shashi on March 15, 2021 at 6:54 pm · in reply to: starting from scratch #52055

wjcdean – Welcome to the Uphill Athlete forum!

So the aim of curing ADS is too push the AeT up to a higher heart rate? Or is the AeT relatively fixed, and the aim is that my pace will increase for a given heart rate (that is below my AeT)?

As you train to cure ADS, you should see an increase in AeT and an improvement in pace at a given heart rate.

Can I get away with judging my AeT by just nose breathing while hiking/power walking/jogging until I get a heart rate monitor and GPS watch?

This article explains different tests and their pros/cons. If you are not well trained aerobically/have ADS, then nose breathing test won’t be accurate.

Once you have the gear you can do the heart rate drift test. In the meantime, you can do low-intensity aerobic runs/hikes.

Hope this is helpful.

[Shashi]

Shashi on March 12, 2021 at 9:59 am · in reply to: Cannot yet run in Z1/Z2 for training period duration #51958

hokiehead – I am just a recreational athlete who has been following the UA training plan for a year.

For any individual who wants to follow the UA training plan, the recommendation is to first do AeT and AnT tests, so that you can check for ADS and can set the right training intensity zones. I agree that doing an outdoor test (running) might not be the best option for you now, so I recommended doing an indoor test on a treadmill. On a treadmill, you can walk on an incline and manage pace/incline once you start the tests. You might need a couple of iterations to get a good estimate of your AeT.

Hope this is helpful.

[Shashi]

Shashi on March 11, 2021 at 12:49 pm · in reply to: Cannot yet run in Z1/Z2 for training period duration #51930

I would recommend doing AeT and AnT tests first to establish these thresholds and your intensity zones. You can do these tests indoors as well and might be a better option in your case.

As you start doing more aerobic workouts in Z2, you will get a better sense of the pace (jog-walk) combination that works and make changes as needed. Walk as HR gets closer to AeT and light jog when it drops to Z1. Try to maintain HR in Z2.

[Shashi]

Shashi on March 11, 2021 at 11:36 am · in reply to: Cannot yet run in Z1/Z2 for training period duration #51923

Welcome to the forum.

I am assuming you have already done tests to establish your AeT/AnT and your AeT is not within 10% of AnT (ADS).

My strategy this week has been to monitor my HR, and take walk breaks whenever I enter Z3, and then resume running when I get to Z1. HR graph attached. is this a recommended strategy until I can run for 45 minutes w/out walk breaks, or is there something better?

Yes, most people with ADS start out doing this and eventually you see an improvement in AeT/Pace and be able to run within Z2.

[Shashi]

Shashi on March 11, 2021 at 10:22 am · in reply to: ADS enquiry #51907

troyshenry – can you please post your question as a new topic? It will keep the discussion aligned to the original topic and member questions.

Once you have posted a new topic, I will delete the question here.