Posted In: Talking Tactical Training with Drew Hammond
Here is from the training plan page –
Tips: Rest when you are tired. 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 missed workouts in Week 6/7, you might want to repeat these weeks. I would reassess the volume if you feel fatigued.
Hope this helps.
Can I combine both endurance and strength training in same sessions…
From this article –
A typical ME progression will include one workout a week and last about six to eight weeks. Due to the duration and heavy muscular loading of these workouts, fitting additional high-intensity training into the week will only be possible for athletes with an extensive background in this sort of high-intensity work. Allow at least three days of easy recovery workouts after each ME workout to start with as you learn how your body reacts to these. As mentioned earlier, you MUST maintain your aerobic base during this period or you will actually de-train. This training block is best used during the late Base Period and into the specific preparation period.
I am still in Base period, but when I look at Specificity Weeks with ME in my training plan, I see
– Z3 Weighted Climb once a week and
– one Strength session for maintenance purpose (half the volume of core/max strength workouts that I am doing now)
– rest of the days are Z1/Z2 workouts
Hope this helps.
Welcome to the forum.
Have you gone through this article on strength training?
It provides some good info on progression.
Were you trying to do an AnT test or any other test? I have seen negative Pa:HR in my workouts based on the change in terrain and resulting change in Pace/HR. If you make your workout public it might help the coaches look at it and provide feedback.
You might find this forum topic helpful –
Jill,
I have been using Coros Apex + Wahoo TICKR for the last six months. I am following the 24-week mountaineering plan and use it for all indoor and outdoor aerobic workouts. The elevation gain and total distance reported by Coros Apex is fairly accurate and consistent.
This is my first GPS watch and similar to what you said I was mainly looking for a watch with GPS + Altimeter + HR functionality.
Outdoor Gear Lab has a detailed review and comparison that you might find helpful.
I am planning to climb Chimborazo, Antisana and Illiniza Sur (depending on conditions) in December with Andean Face.
Wish you the very best!
Assuming you did a 15-20 minute warm-up to get to an initial HR of around 146, it looks good to me. I am always conservative and would be comfortable using 145 as AeT and then redo the test in another six weeks.
Maybe Scott can review and share his thoughts.
I can’t see the screenshot. Can you share it again?
You might find the discussion on this topic helpful –
Weird result from heart rate drift test (w/ chest strap hr monitor)
I did an AeT test recently on a track and I tried to maintain the pace for one hour and not the heart rate. It varied a bit but I think Pa:Hr should take care of the variation and calculate the drift.
I understand the instructions on the reference article for an outdoor AeT test might get confusing.
Welcome to the forum.
You may want to go through this article on Aerobic-Anaerobic Self-Assessment first. Once you have your AeT and Ant, you can plan your workouts.
The zones you should target might be different depending on your aerobic capacity.
Rachel,
Can you please confirm if you are using a heart rate monitor with a chest strap?
It depends on your goals. If you are planning to climb a 6000 m next year and if it is mountaineering, I think the 24 Week Plan would be a good one.
If it is going to be more technical, then maybe you can look at some other plans.
Matt,
I have attached the file that I used till last year. I have cleaned up the weekly log and just have a sample week.
Tabs –
Weekly Log – for your daily workouts. As you scroll to the right, you will see the total target vs. actuals by week. Set the target Transition Week 1 volume, and the target hrs for the rest of the weeks should be auto-calculated.
There are other tabs for Nutrition, Notes from TftNA for each of the phases (transition, base max strength, etc.), TSS reference values, articles that I use as a reference, etc.
Please note that I don’t use this log now, and there might be few calculations that might be out of sync or information that is incorrect. Please feel free to edit and use as needed.
Emily,
Even though it might not be ideal, I think a 30-minute test on flat ground/tracks might be better than a shorter (10-15 min?) test on a small hill. If you go as hard as you can for 30 minutes, I think you should get a reasonable estimate of AnT.
Curious to know what the coaches have to say.
All the best!
Aaron,
Thanks for sharing this. It has a good summary of TSS from UA and TP.
Two questions –
a. Isn’t it 10 TSS for every 300 m and 10% bodyweight? Your spreadsheet has 5 TSS / hr to adjust for bodyweight.
For each 1,000 feet (300 meters) of vertical gain, we add 10 to the hrTSS. For every 10 percent in body weight that is carried, we add another 10 to the TSS per 1,000 feet of vertical.
b. Also, as you progress with the weight say from 10% to 15% to 20%, is the idea to update TSS / HR (cell C14) to accurately calculate the TSS.
Thank you!
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