[Tyler Johnson]

Tyler Johnson on April 19, 2021 at 5:15 pm · in reply to: Should the AeT test feel this HARD? #53246

@AshRick The feeling of progress is really amazing. Nice work on your results! I’ve noticed similar things. I find myself running at what used to be my Z1/Z2 pace and finding my HR dropping into the 120s!

@Shashi That’s really interesting! The AeT calculator I used shows 4.2% for that same tcx file. Some deviation makes sense, but that’s a pretty drastic difference.

I’m going to take your advice and try some lower target AeT tests. If the ~170 is accurate, than those tests should pretty conclusively give me a very low or negative Pa:Hr. Seems easy to test.

I need to take the AnT test too. I’ve been putting it off because it always throws off my training schedule for the week. With a low AeT I knew I had ADS so up until now it didn’t really seem that important.

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[Tyler Johnson]

Tyler Johnson on April 18, 2021 at 10:10 am · in reply to: Should the AeT test feel this HARD? #53219

Weird. Let me try that again. The link to download is here: https://drive.google.com/file/d/1-0sppg3dqLpiEOkGMqXXUuOQez1IThZ9

I couldn’t upload the TCX file and the edit post option failed?

[Tyler Johnson]

Tyler Johnson on April 18, 2021 at 10:04 am · in reply to: Should the AeT test feel this HARD? #53217

Hi Shashi,

Here is the TCX file for the run (warm up removed). I don’t have a TP trial account anymore and have been using the AeT calculator referenced in another thread – https://douglas-watson.github.io/aet-calc/

edit: You’ll need to rename the file to add the .tcx extension. It wouldn’t let me upload it otherwise.

[Tyler Johnson]

Tyler Johnson on April 1, 2021 at 11:57 am · in reply to: Switch to hiking from running? #52641

Thank you, Shashi! That’s very helpful.

[Tyler Johnson]

Tyler Johnson on March 30, 2021 at 11:53 am · in reply to: Switch to hiking from running? #52550

Thanks, Shashi. That helps, although it raises some new questions.

1. Does that mean the ‘Muscular Endurance 1-2 times per week’ and ‘One Zone 3 hill climb/uphill hike’ are redundant? The ‘relative volumes’ chart on page 250 shows an example distribution of 72% Zone 1, 10% Zone 3, and 18% Strength/ME.

2. While I know that ‘Zone 3’ for ME workouts doesn’t correspond well with heart rate

i.e.

We may call it Zone 3, but your heart rate will very likely be lower than normal Z3 while the leg work will feel much higher.

is that also true for the previous weeks? During the first eight week section of the base period, there is a training task for ‘One Zone 1-2 workout … on sustained steep terrain. Make this Zone 3 in weeks 5 through 7.’ I have been using sustained, uphill trail runs for this workout, keeping my HR in Z2 for weeks 1-4 and Z3 for 5-7. Was this incorrect?

My initial impression from the book was that during the ME period, the ME workouts would be heavy, slow, and ultra-steep while the Z3 workouts would be ‘go fast’ higher HR uphill hikes.

[Tyler Johnson]

Tyler Johnson on March 29, 2021 at 4:49 pm · in reply to: Switch to hiking from running? #52511

Hi Shashi,

I’m following the TFTNA plan for technical alpine objectives, with more of an emphasis on endurance. The recommended training tasks for week 9 of the base period are:

* Begin muscular endurance 1-2 times per week
* 1 / wk abbreviated Max Strength
* Scott’s Killer Core every other week.
* Two long zone 1 sessions w/ 10% bodyweight carry
* Zone 3 hill climb / uphill hike workout

My two primary objectives this year are Mt Shasta via Avalanche Gulch and Mt Whitney via the Eastern Buttress. Weather/time permitting I’m also looking at some one day summits of other, easier California 14ers like White Mountain, Mount Sill, and Mount Russell.

[Tyler Johnson]

Tyler Johnson on March 7, 2021 at 7:15 pm · in reply to: AeT Heart Rate Drift Test – Negative Result #51681

Hi Steve,

I think the confusion here is that there are two ways to run the AeT test – outdoors or on a treadmill. On the treadmill you want to keep your pace constant and you measure the drift of your HR over the hour. Outdoors you want to keep your HR constant and you measure the drift of your pace – i.e. your Pa:HR ratio.

Hope that helps

[Tyler Johnson]

Tyler Johnson on March 5, 2021 at 11:34 am · in reply to: Mont Blanc in a day #51603

Uli,

Do you have previous mountaineering experience? Mont Blanc is an “intermediate” mountain, but you absolutely need experience. I recommend checking out this article: https://www.theatlantic.com/international/archive/2012/07/why-is-mont-blanc-one-of-the-worlds-deadliest-mountains/260143/

[Tyler Johnson]

Tyler Johnson on February 20, 2021 at 12:01 pm · in reply to: Started tracking total volume vs aerobic – should I correct? #51065

Thanks Shashi! I appreciate the help you’ve given me on all the questions I’ve had!

[Tyler Johnson]

Tyler Johnson on February 19, 2021 at 10:44 am · in reply to: Started tracking total volume vs aerobic – should I correct? #51020

Miles, thanks for the link. I’ve read through that one a number of times, believe me! It has some great insights into the “why” and is part of what lead me to ask here about how to proceed.

Shashi, it sounds like your recommendation is to keep what I’ve been doing? Your example is pretty close to how my projected base week 1 looks with climbing swapped for another aerobic workout.

Sorry if I’m getting that wrong. I understand that only aerobic workouts increase in volume and that’s what I’ve been doing so far. I’ve just been calculating everything based on the total volume, if that makes sense.

[Tyler Johnson]

Tyler Johnson on January 22, 2021 at 12:50 pm · in reply to: AeT Heart Rate Drift Test – Negative Result #49638

Do you think it makes sense to use 151 as a good estimate until I can run the next test?

Z1: 122-137
Z2: 137-151

[Tyler Johnson]

Tyler Johnson on January 21, 2021 at 5:40 pm · in reply to: AeT Heart Rate Drift Test – Negative Result #49621

Thanks

I re-ran the test again today and tried to target the number from the MAF formula.

http://tpks.ws/XFJGWQG4FQVA7TI4FEYTRMETSU

15 minute warm up followed by a 1 hr jog. Ended up with an avg HR of 146 and a Pa:Hr of 0.53%

[Tyler Johnson]

Tyler Johnson on January 15, 2021 at 9:17 am · in reply to: AeT Heart Rate Drift Test – Negative Result #49313

In the past, I’d done C25K a few times and played various sports, but running was always in the <=30min range. For the last few months (prior to TFTNA) I had been pushing from 5k -> 10k but my runs were still only around 45 minutes.

Yesterday, re-reading parts of the book and thinking about this post and how I was going to retake the AeT, I realized that I wasn’t sure why I picked 130-135. Mostly because it felt safe, maybe? Without thinking about it I think I ran the AeT test as a Z1 workout.

On the plus side, I didn’t injure myself, so at least it was a good (if very slow) run.

[Tyler Johnson]

Tyler Johnson on January 12, 2021 at 11:47 am · in reply to: Transitioning to TFTNA. Volume seems low? #49204

Hi Lindsay,
Totally agree. Unfortunately the 33.5lbs was all gear, so there wasn’t much to dump unless I wanted to leave behind food or water. Luckily the approach isn’t too steep <400ft and the approach time was round trip.

I appreciate the comments!

[Tyler Johnson]

Tyler Johnson on January 12, 2021 at 9:55 am · in reply to: Transitioning to TFTNA. Volume seems low? #49199

a. Have you done your AeT/AnT tests? You are setting training intensity zones based on % of Max. HR which may or may not be accurate.

That’s one of my tasks for this week. I only yesterday received a chest strap HRM. Until now I’ve been using the nose-breathing test and perceived effort. Unfortunately I think I can breath through my nose at fairly high levels of effort, but overall I think I’ve been staying in ~Z1.

c. All hours – strength, climbing, recovery (Z1), etc. count towards your weekly training volume. In your spreadsheet, you have 2 hours for climbing. I would estimate the time you were actually climbing and just include this time in your total.

d. Your volume for the first week seems high if your target was 2.5 hours. Maybe this volume is right for you based on your training background, but I would be conservative.

Thank you! This is exactly what I needed! After adjusting the climbing time down, I still did around double the target volume. I’m going to significantly decrease the volume for this week – and start tracking it correctly.

Again, I appreciate all the help. I’m sure I’ll have more questions later, but this has given me a lot to work with.