I’m just flagging this reply by dienmayhieunga.com as a spam advertisement for videoconference services. Hope a moderator can remove it and the user. Thanks.
Forum Replies Created
Hello Scott, in a previous article “Making the Most of Your Uphill Athlete Training Plan”, you suggest that for weight carried workouts, “For every 10% in body weight that is carried, we add another 5 to the TSS per 1000 feet of vertical.” This is the adjustment I have consistently been using.
In the latest article “Understanding and Using the TrainingPeaks Metrics CTL and TSS” you suggest “A purely aerobic run/hike/ski while carrying more than 10% of body weight: Add 20 TSS/1,000 feet.” (this adjustment would require carrying 40% of body weight under the older system). And for ME workouts (weighted) for slow twitch people you say “score your ME workouts at 150–200 TSS.”
Appreciating your caveats that these adjustments are just estimates, I noted a recent ME workout where I climbed 4700 vertical feet with 20% body weight (close to AeT), my TSS came in at 252 which seemed a little high to me. As I progress to 30% body weight, I suspect my TSS will be climbing closer to 300 for a 5000 foot workout. Am I out to lunch?
I’m also training for my first climb of Rainier in late June following a TFtNA plan, transitioning to a 12 week time crunched plan, and now on a modified plan based on a brief call with Scott (which I highly recommend).
I have been ramping up my weekly training load and taking every 4th week down to 50% volume until I hit my maximum training time of 10 hours per week which is all I physically have time for. I have stopped increasing my training volume and have seen an expected stabilization of my CTL around 88 which gives me a nice cushion to taper from in about 11 weeks. I have attached my TP chart to visualize my progression. While I expected the flattening out of my CTL, I have also noticed a dip in my work output over the last few weeks. At my peak, I was ascending (on treadmills and stair mills) about 20000 feet a week at about 2000 feet per hour, pretty respectable for a weekend warrior I think. Recently, I am topping out at 17000 feet and my pace has dropped and I’m not sure why.
I suspect it is because during my all important rest week, even though I am only doing 5 hours of work, my practice has been to work near the top of my aerobic threshold in zone two as I do during the 3 preceding build weeks. I think that during my rest week I should be in zone 1 or low zone 2 for my 5 hours or my body will not recover properly.
I’m about to re-introduce muscular endurance (20-30% body weighted) workouts twice a week, once during rest weeks, but I’m afraid my progression (aerobic output) will continue to drop as I add weight into the mix. Should I be dropping training volume or taking it easier during the rest weeks? I’d like to keep to my 10 hours/week but I may have exceeded my max training volume capacity.
Attachments:You must be logged in to view attached files.Felipe Q on September 20, 2018 at 10:25 am · in reply to: Stair Mill vs Stairs for Aerobic Pace Workouts #13507
There is a ranking done by Scott done somewhere in a forum post which I was not able to find. I think it was real stairs, stair mill, treadmill, then elliptical last. But don’t quote me on that. I think the issue with the stair mill is that as you lift your foot up to reach for the next step, the step is moving lower, so that by the time you step on it, the height of the step is reduced by a few inches, making for shorter, easier steps. This is better than an elliptical or stair master where your downward stepping energy is absorbed as the step is pushed down by your weight. If you don’t have a building with 150 floors though, and you need to keep your HR steady for an hour or two, I think the stair mill is the next best think for folks who can’t easily find hilly terrain. This is the first machine in the photos that Colin Simon posted and is what I use.
- This reply was modified 2 years, 5 months ago by Felipe Q.
Thanks very much for the clarification Scott, and for the prompt reply. As my time is limited to about 6 hours a week in the gym and/or in the building fire stairs until I get closer to my climb, I think I chose the right plan to buy. I’ll tack on a long weighted hill climb schedule as per p. 238 of TftNA on the weekends about 4 months before my climb. I’ll also be sure to add a 4-6 week pure base building period in between sessions of the 12 week time crunched plan as suggested. If this approach seems out of whack in any way, please let me know and I’ll schedule a phone consult. Cheers.
Hello Scott, I noticed the focus on heavy weight 80-90% of 6 rep max prescribed in the muscular endurance exercises in TftNA. What little I learned from other sources over the years, which is arguably next to nothing, always suggested low weight and high reps to build muscular endurance. Does heavy weight/low rep sets not build larger muscles which require more oxygenation to function and more energy to haul bigger bulk up the mountain? My goals are non-technical long glacier plod type climbing at higher elevations. Thanks for the info.
- This reply was modified 3 years, 8 months ago by Felipe Q.