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    us on · in reply to: treadwall questions #41952

    Thanks guys for your inputs.
    I checked treadwall price. – thinking of alternatives like putting a wall ( 8X12 20-30 degree sloped) in the backyard now 🙂

    us on · in reply to: What to do if I fall behind in the last weeks before climb? #26263

    You can climb Corazon or Illniza Norte and return to rest at Quito to help acclimatization.

    us on · in reply to: TSS, CTL et al #26103

    If somebody wants to understand and use Training Peak matrices – how to use , interpret , add fudge factors etc . following articles and forum posts (by Scott J) may help.

    3. Steve’s PMC video

    us on · in reply to: TSS, CTL et al #25861

    Thanks Scott. The forum is really informative and helpful – appreciate your replies!

    I have been uploading heart rate data from garmin to training peaks past few weeks and using hrTSS (since rTSS is showing very low numbers – not reflecting the hardness of the hard hill climbing low mile exercises at all).

    With hrTSS+ elevation fudge factor I got a week with 600+TSS so wasn’t sure if it is an inflation. Feel good number 🙂 or a real number.

    It’s good to know that TSS/CTL is a personal number and tracking differences over a (long) period will give a good idea about the progress.

    Another question if you may oblige

    In the training effect section in TfNA – the recovery is mentioned several hours to few days.

    I read that long distance runners train twice or thrice a day.
    If there are 3 exercises (at least 2 runs) with a gap of 6 hours between or 2 exercises with a gap of 8/9 hours in them – the recovery is remarkable.
    Is this something special for runners?
    Would a daily combination of strength / recovery / aerobic exercises still work ?
    Does recovery get better over the training progression ?

    Would be great to reduce the recovery time to a few hours , not sure if any magic wand is found for this. 🙂

    us on · in reply to: TSS, CTL et al #25800

    Thanks Scott !

    us on · in reply to: steep uphill alternatives #25571

    Thanks Scott, this helps !

    us on · in reply to: downhill questions #25104

    Thanks Scott.

    Found the following section in the article.
    “Specific Workout for Runners and Skiers
    The following Gym based ME program is ideal for runners, skiers, alpinists……”

    us on · in reply to: downhill questions #25103

    >B. What do you mean “isolate the impact exercises”? If you feel that you need to strengthen your >legs for descents, then you can descend with weight.

    I meant a specific exercise to simulate and train the downhill jog/running impact (esp. quads)
    Makes sense to descend with weight.


    us on · in reply to: Strengthen joints for running #25085


    Regarding Barefoot running ..
    It definitely improves gait, efficiency but above all it is great fun… liberating!

    Needs to be introduced very slowly.
    A. Run on soft surfaces e.g. grass or synthetic track.
    Avoid hard/mixed surfaces – concrete / tar / trails .

    B. Run slow and less. Better to start with a run 1 min + walk 1 min routine.
    Idea is to get a feel of the surface and how your body reacts to it without any additional layers.
    C. Every barefoot run to be done only after recovery from earlier.
    D. Massage calves and feet after the run. Be careful if you have any history of plantar fasciitis.
    E. Once you master the short duration running / recovery cycles on soft surfaces you can add more time.
    Over the period ( in a couple of months) you can slowly introduce hard surfaces.
    On hard surfaces you can also use minimalist instead of the thick running shoes.

    Barefoot running may not give you quick results but will definitely get back the fun in running.

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