[Shashi]

Shashi on January 18, 2021 at 11:18 am · in reply to: First Time AET TEST Help! #49460

James,
Was this test captured in Training Peaks? If you can make the workout public and share the link it will help.

For outdoor tests, Pa:Hr in training peaks is used to check the heart rate drift. For indoor tests, when pace/incline is constant for the entire hour, we can compare the average HR for the first half and second half.

[Shashi]

Shashi on January 18, 2021 at 8:47 am · in reply to: Training Peaks confusion… #49430

Mark,

Can you please make your Training Peaks workout from yesterday public and share the link?

Thank you!

[Shashi]

Shashi on January 14, 2021 at 1:33 pm · in reply to: AeT Heart Rate Drift Test – Negative Result #49293

Tyler,

I think the run-walk combination led to negative heart rate drift. As you suggested, you can do the test again at higher HR and see if you can maintain a steady pace for one hour. Another alternative is to do the test on a treadmill where you can set the incline and pace for the duration of the test.

[Shashi]

Shashi on January 13, 2021 at 1:29 pm · in reply to: Gym ME vs Outdoor ME (Water Jug Carries) #49254

I believe the outdoor ME Endurance workout is preferred if you have easy access to hills, but the gym-based ME workout has been effective. Here is what Scott Johnston said about gym-based ME program in this article –

This muscular endurance workout is appropriate for mountaineers, mountain runners, ski mountaineers, and any athletes who lack easy access to steep hills. Anyone who needs to go steeply uphill faster for longer will see gains from this gym-based ME program. It has been well tested and proven effective even for elite-level athletes.

I like Aaron’s comment –

My sense in optimization is that the workout that gets done is the better one. Time efficiency using gym makes sense.

[Shashi]

Shashi on January 12, 2021 at 3:51 pm · in reply to: Achilles tendinitis 20 months #49218

Tom,

Sorry to hear about your injury. Pete will probably share his recommendations soon, in the meantime here are two forum discussions that you might find helpful –

Suspected Achilles Tendonitis Recovery Tips

Achilles Tendonitis Running Substitute

Wish you the best!

[Shashi]

Shashi on January 11, 2021 at 9:37 pm · in reply to: Transitioning to TFTNA. Volume seems low? #49183

Tyler,
Thank you for sharing the spreadsheet. I like how you are capturing workout notes/grade.

Few comments/questions:

a. Have you done your AeT/AnT tests? You are setting training intensity zones based on % of Max. HR which may or may not be accurate.

b. In the 24-Week Mountaineering Plan I follow, here is what a Transition week looks like:
Mon-Rest, Tue-Core & General Strength, Wed – Run/Hike on Hilly Terrain <=AeT, Thu-Recovery Run/Jog, Fri-Core & General Strength, Sat-Run/Hike <=AeT, Sun- Long Run/Hike on Hilly Terrain <=AeT

In your first week, I see two easy/recovery days and no rest days. I would recommend having a rest day in a week. As you add volume the rest day will be helpful.

In the training plan, there is a two-day gap between strength sessions, which has been helpful once I get into longer and more strenuous strength sessions. Just a thought to plan your strength sessions going ahead.

Your AeT/AnT will help determine which Zone you will be training in for aerobic workouts.

c. All hours – strength, climbing, recovery (Z1), etc. count towards your weekly training volume. In your spreadsheet, you have 2 hours for climbing. I would estimate the time you were actually climbing and just include this time in your total.

d. Your volume for the first week seems high if your target was 2.5 hours. Maybe this volume is right for you based on your training background, but I would be conservative.

Here is what @SWS had to say in this forum post –

It’s okay if the transition phase feels quite easy. It should feel easy. It lays the basic groundwork for more work later on.

Hope this is helpful.

[Shashi]

Shashi on January 7, 2021 at 3:04 pm · in reply to: Heart Rate Drift – Is This Right? #48972

Jonathan,

Looks like there was quite a bit of variation (e.g. 146-161 around min. 20) during your run. Your run is similar to the third example Scott shares in this video. The HR in the video seems much more stable throughout the run compared to your test.

I am not saying your test is not valid, HR variation is just something for you to consider and compare it to the example that Scott has shared.

Hope this helps.

[Shashi]

Shashi on January 7, 2021 at 2:34 pm · in reply to: Transitioning to TFTNA. Volume seems low? #48969

Tyler,

You might find this forum discussion helpful –

Starting to Train – Too Conservative on Volume?

Wish you the best!

[Shashi]

Shashi on January 5, 2021 at 4:15 pm · in reply to: How to find a location to train and accurately meet time goal? #48846

I look for trail information (if it’s new for me) online to get information on distance, elevation gain and estimate the time. After some trial and error, you can get a good estimate of when you need to turn around. I have also done laps on shorter trails, but enjoy a long hike up and then down.

Hope this is helpful.

[Shashi]

Shashi on December 29, 2020 at 11:14 am · in reply to: Training Volume and General Strength Workouts #44254

Max,

I am aerobically deficient as well and understand your concerns.

These two forum topics might help answer your question.

ADS and Strength Training for Older Athletes

ADS and Strength Training for Older Athletes

Here is a snapshot of Scott’s response –

We use the strength methods mentioned in both our books during the base period even for those with severe ADS and we see good gains in aerobic capacity.

[Shashi]

Shashi on December 8, 2020 at 8:30 am · in reply to: Aerobic and Anaerobic test results #47974

This summer I did manage to get out and do the Cullin Ridge, a technical scramble with some graded climbing. It was 32 km, 3000m +- and took 19hrs. TrainingPeaks gave a TSS of 600+. This seems extremely high so do you have a very rough idea of what TSS a long mountaineering day like this should give?

You might find this forum topic helpful to estimate TSS for long days on the mountain.

[Shashi]

Shashi on December 7, 2020 at 9:58 am · in reply to: Aet Test #47934

Thanks for sharing the link.

I think it would be good to do an AeT test again at a target HR of 135.

Your HR was stable around 138-142 range, for the most part, except from minute 16-26. In these 10 minutes, HR varies from 123-150.

[Shashi]

Shashi on December 2, 2020 at 1:11 pm · in reply to: Ice & Mixed Beginner/Intermediate Program Review #47733

Matt – thank you for sharing your experience. At some point, I will probably go through this training plan (currently following the mountaineering plan) and this review is helpful.

[Shashi]

Shashi on November 30, 2020 at 8:41 am · in reply to: Aet Test #47633

Can you make the workout in Training Peaks public and share the link? I am assuming this was an outdoor test.

[Shashi]

Shashi on November 24, 2020 at 4:16 pm · in reply to: when to add/postponed recovery week ? #47272

Welcome to the forum.

Assuming you progressively increased training load over the four weeks, I think having a recovery week would be recommended.

You might find this topic helpful –

How to schedule the recovery week

Check the Uphill Athlete website and its Forum for recovery related articles/posts.