Ron, I’ve always acquiesced to Scott’s excellent article “Understanding and Using the TrainingPeaks Metrics CTL and TSS.” (just type in “TSS”) Following that advice means without adding in/accounting for such things as clomping uphill through new snow then my HR TSS will be inaccurate. I want to be training at well over 100 CTL for my upcoming climb, but am careful about adding in w/o some sage quidance. I want that number fairly earned. The fatigue metric is also something I watch as I do carry some margin of fatigue over fitness. What I don’t want to do is underscore some of these long winter hikes and not be able to see the fatigue accurately. My recent snowshoe WOs have scored between 55 and 70 TSS per hour depending on elevation gain and weight carried. It feels low compared to hikes on bare ground with the same vertical, weights carried. Cheers from the Whits Mountains.
TLoftus
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ParticipantParticipantTLoftus on November 23, 2022 at 7:29 am · in reply to: How to get 2,000 ft vert within timeframe of workout (vertically challenged) #72817
I’m just finishing my first time through the 24-week plan and have solved this problem by just adding time to the WO. I live in the White Mountains so elevation isn’t a problem, but if I go 2,000 feet up on one of our peaks, I’ll be anywhere from 1.5-3 hrs holding in zone 2 with time depending on weight carried/grade. Then I go down, in zone 1 if I’m weighted and low zone 2 if not. The early workouts in the plan called for elevation/time that could be accomplished but after the first few weeks it wasn’t possible to make it work so I’ve just added time. I try to avoid doing these inside.
ParticipantMoiez, if you go with the G2 Evo you will need to have overboots as well, or at least they would be strongly recommended (Denali). So while auto crampons work fine with that boot, they may not with the overboot. Oly Mons and Scarpa 8000 boots don’t need overboots, so when crampon fit is dialed in you’re all set. It should also be noted that there are two versions of the La Sportiva boot–Oly Mons Cube and the Cube s, the difference being in the toe, with the Cube S not compatible with ski bindings. The Cube S is a better fit with the toe bails on BD and Grivel. I’m going to Denali this coming May and will be using the Scarpa Phantom 8000, which I chose to replace my Phantom 6000 boots which have been great. I have size 48 feet and the toe bails on my Grivel G-12s don’t fit the giant toe on these new boots, so I’m going with the strap on toe and the auto heel. Cheers from Vermont
ParticipantAmerican Alpine Institute has a great article titled “Expedition Sled Rigging” that I used to set up for training last winter. The pictured sled turned out to be identical to what I was using to move firewood, so that was easy (and the same as sleds in Denali base camp). I just wrapped a 45-pound weight plate in a blanket and pulled it around a course of hilly hay fields. I used equal pack weight. Proved very valuable training for my 2-week trip on the Kahiltna this past May. I will use it again this year, 1x weekly, in the last block before my Denali trip. The pulley is key for an individual, or last on a rope, as it makes minding the sled easier. Cheers from VT.
ParticipantLook up the following short article, it will shed some light on your question.
“Don’t Call It Cardio,” AEROBIC TRAINING, Scott JohnstonJune 13, 2017Updated:June 13, 2022
Cheers, T
ParticipantHave you done the AnT test yet? If you have good numbers from both it and the drift test you may find the difference to be a rather small percentage, in which case moving along your decently hilly terrain in zone 1 is the work that’s needed to build the base. The ME workouts are going up continuous >25% grade steep terrain for an hour and then going down with or without the weight. Its different and feels different than a hike on hilly terrain. Now after 3 build weeks you should have a recovery week?
ParticipantGreat questions Springrid. Here’s a few thoughts from an old guy–
1, Training with the volume you can handle yes, but don’t forget recovery and modulation.
2. I’m currently doing the 24-week big mountain plan where the variety of workouts gives me time in both zones 1 and 2 for the aerobic work.
3. Great question. I’ve been meaning to ask this. I try not to exceed my AeT and it gets lots easier with practice. I have been considering success as no more than 5% over. Keeping it up going downhill is harder on our rocky White Mountain trails, especially when weighted, but that’s not avoidable, so I just add in extra up time. Really looking forward to other input on this.
4. I’ve been doing UA strength/core workouts for about 14 months (don’t forget strength sessions!!!), and aerobic work for about the same except it took a while to slow down and do it by the book. I’ve seen some pretty outstanding results these last 6 months, especially since starting the 24-week plan 18 weeks ago. I’m 65 and have improved from an AeT of 116 to 126.
Cheers from the White Mountains.
ParticipantTLoftus on October 12, 2022 at 4:05 am · in reply to: 3rd Time’s the Charm – Drift Test, my path to figuring it out #71495Nanook, Sounds like you have a good target HR for your next test. Have you considered using a treadmill? I found it difficult to manage a target HR/pace outside for this one and it became so much easier on the treadmill. I just get psyched and do it and then go back outside. Regards, Tom
ParticipantIndoors, top of zone 2, your threshold, would be starting HR after thorough warmup if the % of drift is good. Outdoors, it’s the HR held after the warmup with the Pa:Hr feature of TP determining the %–if its good the HR was correct and is the AeT.
ParticipantFrom the 24 week plan on adding in aerobic volume:
“If you want to add more training volume, do so in Zones 1 or 2 (at aerobic threshold or below).
In general and within reason: So long as aerobic training isn’t interfering with recovery, health, work, personal life, etc, then the more the better. However, that’s NOT the case with intensities above aerobic threshold (AeT).This plan represents the MINIMUM suggested volume of training needed to perform well on a big mountain, multi day climb. If you have the time and most importantly the energy you can add volume to existing workouts or add in a second easy aerobic base training session on some days.
Be very careful to monitor recovery as per our books or…..https://uphillathlete.com/recovery-by-feel/
https://uphillathlete.com/tips-to-aid-recovery/
https://uphillathlete.com/practical-recovery-essentials/So the Rabbit hole seems to be spending too much time above AeT. I do my long uphill hikes and weighted carries in the WHite Mountains. The last uphill workout called for 3 hrs and a minimum of 2500 vertical. I did 3000 vertical at/below my AeT in 2:45, and went back down in an easy zone 1, which is about as fast as I want to go on slippery rocky trails. Total just under 5 hrs This was a 10% BW hike. I find weight makes it easier to regulate my speed and keep HR in check. It was hard at first to get used to slowing down, but after these 3 months it feels right and I love the results. Tomorrow is steep uphill for 1:30 with 20 min easy, 35 min zone three, 35 min easy, 5 min more zone three than last week and these are just about the first zone three WOs in 16 weeks. Just like the book said.
ParticipantI live in Vermont and I train in the White Mountains. I’m training for a 5/11/23 Denali expedition.
ParticipantTLoftus on August 31, 2022 at 5:15 am · in reply to: Questions on getting set for 9/28 group start #70443Robert, The confirmation/receipt Email had this concerning TP premium: “Set up a trainingpeaks.com athlete account if you don’t already have one. Note: Do NOT upgrade to Premium because that is included as part of your fee. They will send you many notifications to upgrade, but please ignore those.”
ParticipantI use a Polar watch and a Polar H10 chest strap. If I want to record a workout without my watch I use the WO recording feature on the strap via the Polar Beat phone app. The WO uploads to Polar Flo and on to Training Peaks.
ParticipantTLoftus on July 24, 2022 at 5:12 am · in reply to: 24 Weeks expedition Training Plan – Hilly Terrain #69408Hi Eike, Curious as to what objective you’re training for?
ParticipantThank you, Jane. Deleting the data and pairing the imported will work. Copy/paste requires the upgrade to premium. I’m going that route as I really enjoyed the added features during the 2 weeks of freebie premium after signing up.
Viewing 15 replies - 1 through 15 (of 15 total)