Looks like you posted the same question on two different threads. I have replied on the other thread.
Shashi
Forum Replies Created
-
ParticipantParticipant
You can do it at the beginning of your training cycle, so that you know where you stand in terms of your AeT and Ant.
In terms of when during the week –
“You should perform it at least three days after any hard efforts.”ParticipantThanks for sharing the peak name in the Himalayas. Wish you the best for future climbs!
ParticipantWhat is interesting in your third test is that if you leave out Lap 1 and just select rest of the workout (~51 mins) you get a Pa:Hr of ~ 0.6%
Based on that and your previous results, I think you should do the test again at higher target HR as you suggested.
ParticipantI think it is normal. I have ADS and initially, on my Z2 runs, I had to walk/run to maintain HR below AeT. Over the last few months, as AeT improved I can now run for the entire one-hour workout while remaining in Zone 2. But still, I have to drop my pace later in the run.
The first section of this article might provide some insight.
Hope this is helpful.
Participantjuskojj – have you gone through the Heart Rate Drift Test article on UA? It explains how to administer the test (outdoor/indoors), drift calculation and what you should use as your AeT.
In your case, your drift (144/137) is around 5.1%. If you want to set AeT based on this test, then your initial HR ~135 would be your AeT.
In terms of timeline to cure ADS (get AeT within 10% of AnT) the forum topic below might provide some insight.
ParticipantAre you using Training Peaks? Can you make the workouts public and share the link?
ParticipantSorry to hear about your experience on Mt. Rainier.
You already identified a few things that might have impacted the climb. By no means, I am qualified to tell you what went wrong, but here are few questions/observations –
a. Over Training: If you followed the 24-week plan, your training would have Taper weeks to make sure you are well-rested for the event. Why do you think you over-trained? Is it the volume? Intensity?
This article provides good tips and recommendations on planning (especially tapering) for an event.
b. Rest day before climb: I am assuming you had a 10-12 hour drive to get to Mt. Rainier National Park/Seattle. Did you start your climb the next day? It varies by individual, but I would have preferred to have a rest day before climbing.
c. Hydration/Nurtition: You mentioned you felt dehydrated and drained on your hike to Camp Muir. Did you hydrate and eat well before the hike? and on your hike?
Rebecca Dent’s article on Hydration Tips and Nutrition might be helpful.
d. Pace: As you said, your pace and intensity was much higher just getting to Camp Muir and this hurt your chances of summiting the next day. Not sure what you could have done differently – other than having an open conversation with the guide about how your desired pace. For future trips, you might consider doing a private guided trip or climbing with friends where you can control the pace.
Here is an article that provides some great tips on a successful expedition.
Hope this is helpful. Coaches might be able to provide better insight.
Just curious – what was the peak you climbed in the Himalaya?
ParticipantJust curious about the HR drop (four times) during your workout. What caused this?
ParticipantThis article should answer your question.
ParticipantScott – thank you for sharing the podcast link.
ParticipantAlso, if you have not already read it, this article on ADS might be helpful.
ParticipantShashi on August 5, 2020 at 2:46 pm · in reply to: Training Volume and General Strength Workouts #44103Max,
I don’t track my HR during Strength Workouts. I manually update Training Peaks with the workout time and TSS score based on the guidelines shared on Uphill Athlete. I track HR only for aerobic workouts. I believe this is the recommendation from the coaches as well.
Hope this is helpful.
Regards,
ShashiParticipantemwa –
You might find this discussion helpful –
Sam Naney’s note from the discussion –
If you’re in a truly deficient state, chances are your Aerobic Threshold is going to be a pretty mellow effort and as such, even though the AeT sits as the upper bound of Z2 you can spend much of your time near it as you improve your capacity and economy. As you notice your ability to move faster and sustain higher volumes of work, you will likely find that your economy (i.e. speed or pace) at AeT is increasing and it may begin to get more challenging, muscularly. At this point you would consider shifting more of the aerobic work during the week to lower in Z2 or even Z1, to support higher intensity work in upper Z3 and above.Beating ADS is ultimately about patience and frequency of workouts right at that sustainable aerobic threshold. The challenge most folks have is that when they’re facing ADS, their aerobic threshold is much slower/easier than they want to be going. Hence, patience training!
ParticipantBrian,
You might find this forum topic helpful in regards to your first question.