Z3 Intervals helped me a lot (3 × 8min to start with; 2min rest).
Pick-ups are more a preparation for the speed work.
I have a question about how to get faster.
I basically have one speed, it doesn’t seem to matter if I have 0lbs or 35lbs in my pack, I just have one speed. How do I change this? As long as I can remember I’ve always been like this.
A bit about me, I’m 32, I’ve done two training cycles from TFNA and I’m starting in on a 3rd cycle this time for ski mountaineering. My max HR is 207, my aerobic threshold is 166 and anaerobic threshold is 195, both were done using the treadmill test in the before times when we could go into a gym. One of the things that I think might be causing this is that my default is to do fasted workouts and often in the mountains it is a fight to get me to eat, my body shuts down any desire to eat and I can go a loooong time without food feeling totally fine. So I’ve been trying to force gus and whatnot at about 100 cal/hr and it helps, but I think I need to incorporate speed work.
I’ve been reading through TFTUA’s section on pick-ups and tempo and aerobic intervals and I’m not sure where the best place to start would be. So I guess I’m looking for a rough outline of what a single speed workout looks like and how frequently to do them.