Here is the link I had shared earlier –
Beginner: I want to Run not Walk RE: AeT base training frustration 🙂
Shashi
Forum Replies Created
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ParticipantShashi on October 3, 2021 at 8:04 pm · in reply to: Zone 2 and ADS – Should I Run Trails, or no? #57574ParticipantShashi on October 2, 2021 at 1:08 pm · in reply to: Zone 1 or 2 immediately after Strength Training #57541
Here is a recent topic that might answer your question –
ParticipantI see 5.9% drift if I select the test time after 15 minute warm-up. Where are you seeing 1% drift?
ParticipantShashi on September 28, 2021 at 11:57 am · in reply to: Zone 1 or 2 immediately after Strength Training #57406Welcome to the Uphill Athlete forum.
How many hours are you planning to train every week? If this is your first structured training cycle, you should be able to do strength and aerobic workouts on separate days and still meet your weekly training volume.
Your body needs to recover after the Max Strength session and I don’t think you will have an optimal Z1 aerobic workout immediately after the strength session.
Fasted training is only recommended for low-intensity aerobic workouts and not for strength training. I would recommend reading more about fasted training here.
There is some good discussion on fasted training here as well.
ParticipantShashi on September 27, 2021 at 9:49 pm · in reply to: Training at my AeT is uncomfortably easy – will I get fit? #57382Matthias,
I believe you are referring to CTL (Chronic Training Load) metric.
Check this Training Peaks article about estimating starting CTL. Depending on the average hours of training you did prior to starting this training, you can estimate and use the starting CTL.
Once you have about six weeks of data, Training Peaks should have enough data to calculate your CTL assuming you are accurately entering the TSS.
Check this forum topic which is specific to Aconcagua. Scott has provided some great input on estimated CTL for Aconcagua (60-70) and some considerations for CTL assessment.
I understand that you would like to see your CTL improve, but simply training harder might result in overtraining/injury if your body is not ready to handle the training load. So it is important for you to assess how you feel and gradually increase the training load.
Hope this is helpful.
ParticipantAs your AeT increases and is within 10% of your AnT, it will be tough to do long workouts at top of your Z2. I am not aware of any formula, but as you said see how you feel/recover after workouts with a lower heart rate (Zone 1) and make adjustments. In general, do the majority of your workouts in Zone 1.
For high-intensity training, you might want to read this article.
ParticipantWelcome to the Uphill Athlete forum.
Chapter 11 in Training for the New Alpinism is dedicated to Nutrition. I have not read Training for the Uphill Athlete, but I am sure there must be a chapter on Nutrition in this book as well.
You can find all the Uphill Athlete articles and podcasts on nutrition here –
https://uphillathlete.com/nutrition/ParticipantI’m still curious if <5 minutes of low Z3 during a 60-90 minute workout will end up hurting me.
No, it won’t. As I said earlier an occasional spike into Z3 is okay.
ParticipantIs my training session any “better” when I try to stay around the top of my AT (~155)?
The challenge at staying at the top of the range is you are more likely to slip into Z3 (go beyond AeT). Just target to stay middle of the Z2 range and you should be okay.
ParticipantI just started my third cycle of Uphill Athlete training and have taken one-two week off between cycles. Although on the initial one or two workouts I might see a higher heart rate, I am back to normal in the second week or so.
Let us know how your next week goes and I can request Scott to chime in if it is still high.
ParticipantFor most people with ADS, it is common to jog-walk on their aerobic workouts even on flat terrain. Since your goal is to fix ADS, I would recommend staying below AeT. An occasional spike in HR above AeT won’t hurt but based on what you said if you do 10 steps walk/run then it is likely you will spend a lot more time in Z3.
Here are some resources for further reading –
Forum Discussion – ADS Slow Walking
UA Article – Slow Best for Fitness
ParticipantShashi on September 11, 2021 at 6:29 pm · in reply to: Any ideas for a daily injury prevention routine? #56952Welcome to the forum.
I would recommend these two resources –
In addition to two strength-training sessions, I do at least one and occasionally two foam rolling sessions in a week. I won’t replace regular (longer) strength training sessions with 5-10 min daily sessions.
To understand the basics of strength training, read this article –
Hope this is helpful.
ParticipantI am assuming the AeT test workout is captured in Training Peaks. Once you open the workout in Traning Peaks click on Analyze and then you will see a ‘Public’ checkbox. Click on it and then share the link. Hope this is helpful.
ParticipantShashi on September 8, 2021 at 1:43 pm · in reply to: Training at my AeT is uncomfortably easy – will I get fit? #56871Matthias – John Frieh from Uphill Athlete will reach out to you shortly.
ParticipantShashi on September 8, 2021 at 10:10 am · in reply to: Training at my AeT is uncomfortably easy – will I get fit? #56862Matthias,
I believe there is an 8-week wait time to get paired up with an Uphill Athlete Coach. Let me send a note to the coaches and check.