[Shashi]

Shashi on June 8, 2020 at 12:25 pm · in reply to: Weekly Training Log #42541

Matt,
I used an excel log till last year and now I am using a 24-week training plan (with Training Peaks premium) for climbs in Ecuador end of this year (not sure if it will happen). Based on my experience, I would recommend using a training plan. If you plan to use this plan multiple times over the next few years, I think it is worth the one-time cost.

Also, a training plan takes out the guesswork and gives you clear direction on what needs to be done. As a beginner, this is very valuable to me. Here is an example of the detailed instruction for my long AeT run/hike (towards end of transition phase):

Run/Hike on hilly terrain, vert gain min of 2,000ft

If you train outside the duration of the workout should be total time out. That includes the time both up and down. For example: A workout with a 2hr duration would be the total time from start to finish. This also includes if you are hiking up stairs in a building and back down. If you take the elevator down seen description below.

If you are using an alternative methods like a treadmill, stair master or hiking stairs(taking elevator down) the duration of the workout would be for the time hiking uphill. If you have a 2hr duration workout that would mean hiking on a treadmill for 2hrs.

If you are combining this with a Training Peaks premium account, there are added benefits of tracking metrics over a period of time.

Maybe others who are using Excel Logs can provide some input.

I hope this is helpful.

[Shashi]

Shashi on June 1, 2020 at 11:31 am · in reply to: Changing the order of workouts at Training Peaks… #42287

No problem. I am following the 24-week mountaineering plan as well and started earlier this year.

All the best!

[Shashi]

Shashi on June 1, 2020 at 10:20 am · in reply to: Changing the order of workouts at Training Peaks… #42280

You will have to log these workouts manually and enter the TSS score.

This article provides guidance on TSS for strength workouts and has other great tips as well –

Making the Most of Your Uphill Athlete Training Plan

[Shashi]

Shashi on June 1, 2020 at 9:46 am · in reply to: Changing the order of workouts at Training Peaks… #42277

Regarding swapping workouts, this forum discussion might be helpful –

Moving Workouts Around in 16 Week Plan?

Do I wear my Garmin watch and chest HR strap on ALL workouts, including core and general strength?

The recommendation in one of the forum topics was to use HR monitor only for Aerobic workouts so that you can accurately track the time spent in each zones.

[Shashi]

Shashi on May 27, 2020 at 10:46 am · in reply to: AeT much lower on steep hikes? #42102

John,

Just curious – have you done Heart Rate Drift test to estimate your AeT?

[Shashi]

Shashi on May 27, 2020 at 10:45 am · in reply to: Staying in Zone 1&2 #42101

Looks like Scott responded while I was typing.

[Shashi]

Shashi on May 27, 2020 at 10:42 am · in reply to: Staying in Zone 1&2 #42100

Other runners with ADS who are used to running at a high pace have shared similar frustration. The recommendation from UA Coaches has been to stick to the plan and stay below AeT.

This discussion on the timeline to fix ADS might help –

Fixing Aerobic Deficiency general timeline? tips?

I hope this is helpful.

[Shashi]

Shashi on May 19, 2020 at 10:26 am · in reply to: HR uphill spikes when running below AeT #41887

What is your AnT?

You might find this discussion helpful –

Beginner: I want to Run not Walk RE: AeT base training frustration 🙂

[Shashi]

Shashi on May 18, 2020 at 12:04 pm · in reply to: Heart rate drift test pace #41847

Say I am going at snails pace and am certainly within aerobic intensity, would that not produce a different heart rate than a pace that is at the very top of my aerobic threshold?

I believe so.

My fear is that if I’m not running right below my AeT (which I dont know yet) then I wont get an accurate result of this test. Am I completely misunderstanding how this works?

Determining AeT is a trial and error process, so it’s okay if you don’t get an accurate result in your first test. After a couple of tries, you should have a good estimate of your AeT and then you can structure your training accordingly.

[Shashi]

Shashi on May 18, 2020 at 1:17 am · in reply to: Heart rate drift test pace #41826

This article should answer your questions –

Heart Rate Drift: A Functional Measure of Aerobic Fitness

Once you have done the test, if your heart rate drift is less than 5%, then the initial heart rate (at the end of warmup and beginning of your test) is your AeT. When I did my test, I had no idea of my AeT. I used the MAF formula (180-Age) to get a rough estimate and then repeated the tests till I got a heart rate drift of <5%.

Training Peaks will not calculate your AeT.

If your initial heart rate for the test is far below AeT, I think your heart rate drift will be much lower.

I hope this helps. Good luck with your test.

[Shashi]

Shashi on May 16, 2020 at 3:55 pm · in reply to: Recovery #41790

Tom,

My training volume is lower than yours, but just an observation based on what I have read so far and the training plan I am following.

In the last four months, did you have a recovery week every 2-3 weeks?

If not, maybe this post might be helpful –

How to schedule the recovery week

[Shashi]

Shashi on May 7, 2020 at 6:30 pm · in reply to: AnT help #41309

Mike,

As per this article –

DIY Anaerobic Threshold Test

your AnT will be the average HR of your 30-45 minute uphill run.

[Shashi]

Shashi on May 7, 2020 at 1:54 pm · in reply to: HRI/Tempo and Threshold Intervals for Aerobic Base #41286

I have not listened to the Peak Performance podcast, but this article might help answer your question –

When and How to Add High-Intensity Training: The 10 Percent Test

[Shashi]

Shashi on May 7, 2020 at 1:49 pm · in reply to: 24 Week Expedition Mountaineering Plan=Denali Summit! #41285

Ty,

Thank you for sharing your story. How was your experience with AMS? Would recommend them?

Henry – wish you the very best!

[Shashi]

Shashi on May 5, 2020 at 1:35 pm · in reply to: Beginner Questions on Transition Period Volumes #41188

Conor – I think your volume and split across aerobic / strength is aligned with the recommendations in the book.

However, based on your AeT you may want to change your target HR zones. For e.g. I have ADS so most of my aerobic workouts (except for recovery) are in Z2.

If you have a particular goal in mind, I would highly recommend using Training Peaks and using one of the training plans. I used to log my workouts in the spreadsheet, but this year I started using Training Peaks + 24 Week Mountaineering Plan. It is worth it. Just a recommendation.

I hope this is helpful.