Andrey:
Agreed with Shashi. An alternative perspective is if this is your first time following a structured training program, go w/ the 24 week program. This is most general and will help build your physical base where you’ll also learn about yourself, your body, how it responds to training load/stress, etc.
TerryLui
Forum Replies Created
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ParticipantParticipantTerryLui on April 30, 2021 at 12:12 pm · in reply to: Maintaining aerobic fitness while injured #53545
Running in a swimming pool with or without a waist flotation device. This is what most runners do. It can be borning, of course, but, it necessary, get a waterproof mp3 player, some headphones, and listen to podcasts. Back an forth in the pool, vary stride length and hand/arm involvement, circular sculling with hands and feet, hold hands above water to do “intervals.” You can really raise your heart rate this way, as well as maintain (some) running specific movement patterns.
Part of effective training is Specificity. The more similar your training can be to the goal activity, the better.
ParticipantTerryLui on April 30, 2021 at 12:05 pm · in reply to: Maintaining the difference between AeT and AnT #53544Should I be watching these numbers carefully?
Sure, it will help you to learn about how your body is changing and responds to training load.
Or do I just trust the process and hope/assume that my pace at AeT will improve but the HR will stay constant?
You don’t need to hope/assume anything, follow the training with at least 75% adherence (i.e. if you skip/miss more than 25% of the program…one can’t say the program worked/didn’t work) and you will find out for yourself if your pace @ AeT will improve 🙂
Good luck!
ParticipantI imagine that rTSS is accurate for road runs, but that accuracy declines for runs in terrain where pace decreases but effort remains high
This page has useful information on TSS & how to adjust it for trails…https://uphillathlete.com/trainingpeaks-metrics-ctl-tss/
What John S & Rita said + be consistent in your method to log/record your workouts.
Play around with it and see what works best for you.Personally I only use rTSS when there’s some element of “speed” I want to factor into my TSS, so like John S stated…if I’m doing a slow workout (hike/walk) then I go hrTSS
ParticipantI am by no means an ultra runner but I distinctly recall watching Gary Robbins in the Barkley Marathons eating a full on burger (ketchup & mustard?? forget…)
I thought it was hilarious, here’s the video, entertaining throughout (IMO)
ParticipantHey Kamal753,
You’ve got some great questions that are quite personally specific and high level (“16 hrs on a cup of water and a bar of snickers. Altitude range: 5000m-6000m”…dang!)I’d recommend you reach out to coach@uphillathlete.com as I imagine there’s a whole can of worms that may be opened, esp with your current capacities 🙂
You may consider speaking directly w/ Rebecca Dent as well (under Nutrition) in the below link:
Good luck!
ParticipantDefinitely go for duration
Agreed
ParticipantTerryLui on April 26, 2021 at 2:31 pm · in reply to: Goal race date extended an extra week—how to adjust training plan? #53418play it safe and add an easier build week between 16 and 17
Good idea.
“upgrade” alternative if I do feel really strong a few weeks from now.
Avoid getting greedy thinking that an increase in training shortly before the race will give you wings. Your wings will have been developed in the prior 18 weeks of training, not a week or 2 out. If you notice any PRs in the last 2-3 weeks before the race, that’s the time to begin reducing training intensity/volume. You achieved a PR because you exerted high effort which means your body needs rest from that high exertion.
A common mistake for people to make is assuming they feel great, got a PR, and should continue pushing it…when in reality you should be resting/tapering in order to achieve Supercompensation.ParticipantWhat Shashi said…
Although the 16-Week Eiger Plan was designed for more advanced technical objectives, I believe the underlying training principles are still the same and will help you prepare for your intermediate alpine goals.
ParticipantTerryLui on April 26, 2021 at 2:17 pm · in reply to: Percentage of workout in AET to be effective #53416Correct me if I’m wrong but 75% comes to mind…?
ParticipantTerryLui on April 16, 2021 at 1:57 pm · in reply to: Bouldering/Rock climbing whilst following 24 week plan #53184Hey Pat, some comments below:
Also, I walk to work and back every day (5km, uphill on the way home), in your experience does this sort of Z1 ‘work’ contribute over time to one’s aerobic base, or does it serve mainly as recovery training? Is it worth officially tracking it for the charts, or not really?
It will contribute so long as it is sufficient training stimuli for your body. Over time your body will develop a larger aerobic base and the 5km uphill walk will be too easy to add much aerobic capacity. That’s when you can add weight, and/or increase the pace, perhaps make it a jog, then a run…provided you’re doing all of it within your AeT.
Eventually 5km uphill will just be too short and insufficiently steep. That’s when it can transition into “recovery training.”I definitely think it’s worth tracking. Your notes will allow you to reflect and see how the training compares over time. Super useful for reflection and particularly for projection.
Would adding a hangboard workout to the end of one or both strength days be a more sensible approach to minimising systemic stress whilst building my base AND taking steps to build/maintain specific strength in a way which is positively correlated with climbing ability/performance?
When you hangboard, you want to be fresh and focused. Because of its intensity and the very localized/specific nature of the workout, doing it when you’re tired/foggy negates the depth and effort you can put into a quality hangboard session.
Perhaps you hangboard FIRST, then do the strength training. That way the intense and focused workout (hangboard) is done when you’re fresh; the more general “macro” exercises of the strength workout can tolerate a bit more fog/fatigue in terms of quality movement.ParticipantHey Mishary,
I can speak to a couple of your questions:1) When training in general, the more specific your training movements can be to the chosen activity, the better. Judging by your descriptions, it sounds like you’re aiming to climb alpine rock (instead of ice/mixed alpine whereby you’re using ice tools). If that’s the case, then I’d say varying the style of pull-ups will offer benefits for you. You can see some pull-up variations in this link:
https://bit.ly/UAGeneralStrengthFor the towel pull up, try 1 arm on the pull up bar, 1 arm on the towel for an offset pull up. That’s a fun one 🙂
Also depending on the difficulty level of your rock climbs, you may consider factoring in some hangboarding.
2) Again specificity will be something you’ll want to consider when adding/modifying the workout program. Also, remember that more is not always better. You only have 24 hours and spending that time on more sport specific training will yield you a better “return on investment”
3) Deferred to others.
4) Correct.
ParticipantTerryLui on February 27, 2021 at 11:27 am · in reply to: Strength routine TftUA too anaerobic? #51335AnT work in a strength session is not extensive enough to be a problem
I had the same thought. Look at the overall # of hours you spend doing the strength workout vs aerobic workouts.
ParticipantThis is how I approach foam rolling as well (it’s like a self-administered massage!)
Sore/tight muscles post-workout = foam roll them before they turn into injuries. Hit the roller post-workout, hit it again on rest days targeting the muscle groups you’re utilizing.Foam rolling post injury takes so much more work, time, and discomfort but c’est la vie
“pre-hab”, basically doing a 20 minute session of physical therapy style strength and mobility work daily to prevent injuries,
however, I think you could benefit more by researching specific “pre-hab” (as Diana mentioned) specifically designed for your sport, and utilizing the “workouts” at least several times a week.
ParticipantHis answer to me was “some people just have higher heart rates.”
I should be able to find a pace where I can keep my HR around a desired target?
These 2 comments jumped out at me. Perhaps I am reading into it too much but I need to ask the question:
Do you have a specific BPM that you are “targeting?”If not, then great. Redo the AeT test and let us know how it compares to the first one you did.
If so, I would caution you away from getting attached to a specific HR # and pace. Go into the training/AeT test with a “(re)discovery” mindset. If your nose breathing/conversational pace is X then it is what it is. One person’s AeT @ X BPM is another person’s @ X-10 or X+10, at the end of the day your AeT is yours alone and unique to you. It’s your base/starting point, work from there onwards 🙂