Not familiar w/ the “Strong” app but here’s one I use for climbing training that does what I believe you first were seeking:
https://play.google.com/store/apps/details?id=eu.peterbosch.climbingtrainingtimer
TerryLui
Forum Replies Created
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ParticipantParticipantTerryLui on February 25, 2021 at 1:44 pm · in reply to: HR associated with nose breathing varies between running and hiking uphill #51254
I’m curious why there is such a big difference between the two activities – is it mostly due to the uphill nature of hiking?
In a nutshell, yes.
Or imagine wearing a weighted vest while running on flat terrain. You’ll be utilizing your muscles to a greater degree to propel the extra weight, leading to higher HR.
Similar to hiking, going uphill definitely demands more of your body than running on flat ground (or even running downhill).Is this difference normal? Is it indicative of anything that I should consider?
I’d say it tells you the different zones you can operate in depending on the terrain and your intended goals. Spend as much time doing goal specific training. Ex. If your goal is a vertical km trail run, then your time will be better spent training on uphill trails than running the flats (of course, recovery runs on the flats will be beneficial but key word is recovery).
What heart rate zones should I be training in for each activity, given the large difference between the two?
See Shashi and Rachel’s posts
ParticipantTPL3 has good suggestions!
Your situation is understandable and not entirely surprising.
Lifting weights uses a different system than aerobic endurance, so with this being new aerobic training for you (if I read that correctly), continue giving your body the rest it needs.
You can expect to feel this drowsiness (at varying levels) as you continue forward. Key is to pay attention to how your subconscious is reacting for upcoming training days. Once you start feeling less excited/not motivated for the day’s training, your body is telling you to dial it back. Add in an extra rest day or go for a simple walk/recovery jog (i.e. w/ grandma).Many people choose to “tough it out” and silence this subtle internal alarm…over time this can lead to overtraining and an accompanying crash that is much more difficult to recover from than “under” training (aka getting enough rest, playing the long game, etc).
It’s great you have the ability to get that much rest, take advantage of it and count your blessings 🙂
Your body will adapt so be patient w/ it and the “absurd” levels of sleep will normalize.ParticipantTerryLui on February 19, 2021 at 11:06 am · in reply to: Can’t understand this hungry feeling… #51027On average I train 20-25hrs per week, with 12-16 of that running
Some questions:
1) How much recovery time do you have in your week?
2) Can you describe the nature/quality of your recovery time?
3) What else are you doing in your training volume?ParticipantTerryLui on February 17, 2021 at 10:06 pm · in reply to: Fitting month-long backpacking trips into the year? #50961Would trying to sneak a in a few aerobic runs in during the month be the best way to maintain a higher level of aerobic fitness?
Try it out and see how you feel. Based on my experiences, these courses are highly variable on time/energy demands so if/when you have time to go for a run…do it!
Then pay attention to how you feel afterwards (i.e. recovery). Adjust accordingly.And yes, when I get back from the field I take 2 weeks off before starting up a training plan again (partly just to get caught up on life and reconnect w/ loved ones but also to give my body time to recover/decompress).
ParticipantI mean for those 60? in the long Z1, should I consider 10-15 minutes of warm up and 5 minutes of cool down?
I’d say for Z1 sessions, yes since it’s mostly volume centric and recovery. But for Z2 sessions, I’d do my best to keep the 60′ in Z2 with the warm up/cool down in addition to the 60′ (so…75-80min total for Z2 sessions).
it is better to do more workouts with less time rather than few workouts with more time
Your workout lengths need to be long enough to illicit a training effect. If they are too short you won’t be demanding enough of your body to challenge/train it. An extreme example would be imagine doing 180 workouts, each workout being 1 min long (180 minutes cumulative = 3 hours). Probably not too effective.
If you’re just starting out using a formal training program, follow a similar model as what Scott has in his post (short-medium length workout sessions, dispersed across the week with rest days incorporated within the week). This will give your body a more gradual transition (aerobically and physically).
Pay attention to how you feel and adjust accordingly.If you’re familiar with training programs and have some aerobic/physical base, you can have 1 “longer” aerobic session in the week (~1-2hr).
Over time it will come down to a matter of how much time a person can dedicate to training (i.e. volume). If we have a large objective/goal that requires a lot of training time/volume…the only real solution is to spend more time training or change your objective/goal to something that can be achieved based on the amount of time you can dedicate to training.
ParticipantTerryLui on February 14, 2021 at 3:42 pm · in reply to: Fitting month-long backpacking trips into the year? #50833Based on this feeling and my 12:30min/mile pace to stay aerobic at the start of the foundation plan, I probably have ADS?
Possibly but I wouldn’t make that assumption only based on your /mile pace. Do an AeT test:
Is it possible the backpacking intensity is too low to see much of an aerobic effect?
100% possible. I work similar contracts as yourself (NOLS instructor) and saw my AeT drop 10bpm after a 1mo trip similar to what you described.
If you have ADS then these trips CAN build up your AeT but once you get to a certain aerobic level that is above the aerobic demands of your work…the work can lead to de-training.
I’d say once you’re out of the field, update your AeT test, and resume training.Definitely hard to find the time to train while in the field…
ParticipantYou can’t have too much base 🙂
Since your goals are a fair ways out, my inclination would be to cycle thru the program you’ve chosen, with each cycle restarting at a higher volume than the same period of the previous cycle.
Ex. Cycle 1, Base Period = 5 hours/week
Cycle 2, Base Period = 7 hours/weekAlso, check out these links:
Participant1) Step downs are more movement specific and mimic going downhill better than step-ups. Greater emphasis on balance and eccentric contraction under bodyweight + gravity.
2) Will defer to others.
3) I believe the theory behind the program design goes back to Sport Specificity. Squats (as found in the General Strength Routine) are probably the closest exercise to the deadlift and are likely used in-lieu of the DL because in the sport environment we recreate/compete in, the weight we lift is typically located above our hips vs. below our hips (as in a DL).
If you want to add in DLs, I’d say put them in so long as they do not take away from the rest of the exercises (i.e. reduce your capacity to execute the other exercises well). Watch your recovery and how the body feels. Deprioritize/eliminate the DLs if you find they are detracting.4) Does casual cragging = climbing for fun = not projecting? I’d say if they’re easy days at the crag and you’re climbing lower grade pitches (whatever “low” means for you), put it in on a recovery day. But if your “casual cragging” includes projecting and exerting high effort, this is time and energy you may be taking away from other training days…you may need to re-evaluate whether or not cragging is contributing towards your goals.
Can you tell us what you intend to accomplish/pursue in using the 16 week program?ParticipantTerryLui on January 25, 2021 at 6:22 pm · in reply to: Maximum training time and peaking too soon. #49740This may be in line w/ Reed’s thought but you can try identifying areas where you are particularly strong, dial back the amount of time you spend training those areas to maintenance levels (only train those areas to the point whereby those respective strengths are kept/maintained) and then utilize the extra “found” time on improving weaknesses.
Ex. You already possess sufficient muscular strength so you do not need to progress it further for your requirements. Reduce gym time and increase aerobic time.
Of course at the far end of the aerobic spectrum, you will come to a point where you will just simply need to increase the amount of time you spend training your aerobic capacity. Volume is key, no real shortcuts on that one (that I know of at least…)
ParticipantTerryLui on January 20, 2021 at 1:28 pm · in reply to: Please make menopause a topic in the forum index #49576+1 as my wife qualifies and I’ve been keeping my eyes/ears out for info that may be helpful for her 🙂
ParticipantTerryLui on January 11, 2021 at 9:32 pm · in reply to: Transitioning to TFTNA. Volume seems low? #49182I’d suggest doing an AeT and AnT test to see where your thresholds are.
Because right now as you ask whether we think you’re overdoing it or not…we don’t know what your “base” is at (which is where the AeT and AnT tests will help identify).I don’t know if hiking was putting me in Z3+ or not, but it was definitely wiping me out from a fatigue perspective and would regularly take 48-72 hrs of recovery.
This is most telling…if you’re performing within your AeT then you should be able to do the exact same workout the next day, and the day after, and the day after that.
2-3 days of fatigue, to me, says you were well into your anaerobic zone.Hope that helps!
ParticipantTerryLui on January 11, 2021 at 9:21 pm · in reply to: Fasted long run – Speeding up in later stages? #49181What I am practically concerned with now is if, in the fourth hour, I can give everything that I have (even if heart rate goes through the roof) and still (nearly) exclusively do aerobic work?
Picking on the low hanging fruit, my initial thought would be:
If your HR goes thru the roof…one would assume you’ve transitioned into anaerobic pathways and no longer in your aerobic zones?Also, if your fat adaptation is at a stage where you can go for 4 hours while still in your AeT, then you’re running on fat and less so on glycogen therefore your glycogen consumption will be lower.
If you then ramp it up in hour #4 and move into anaerobic zones…you’ll then consume your glucose stores.Yay? Nay?
ParticipantTerryLui on November 26, 2020 at 2:52 pm · in reply to: Silvretta – how to remove heel piece? #47437Figured it out!
Pop the small silver dish and voila!Attachments:
You must be logged in to view attached files.ParticipantHey climbgoon,
Cool have fun on your NOLS expedition! I’ve had people use this watch on multi-week expeditions (4+ weeks and w/ NOLS):
https://www.suunto.com/en-ca/Products/sports-watches/Suunto-Core/Suunto-Core-All-Black/Not sure if you’re w/ a custom education program w/ NOLS but carrying a battery bank is an option for recharging electronics (I am a NOLS instructor).
Have a great experience! 🙂