Scott Semple

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  • Keymaster
    Scott Semple on · in reply to: Podcast suggestion #51014

    @CHIQUETETEKIK: To make sure I understand, do you mean just the audio file? We don’t have video footage of a lot of the podcasts.

    Keymaster

    Another idea: Could you not extend your rear leg as far back, try to use it only for balance, and have the majority of the impact on your front leg?

    Keymaster
    Scott Semple on · in reply to: Missed Time and Vertical Goal for Base Week 1 #51011

    Nah, just continue. There’s no magic formula. It sounds like your week was close enough.

    Keymaster
    Scott Semple on · in reply to: Calf Pain – Persistent. Solutions? #51010

    Gait analysis is a good idea. I believe you need to find a physio with a system that will do it: treadmill run, video analysis.

    Keymaster
    Scott Semple on · in reply to: (im)patience #51009

    @sgw: Regular, specific advice is not what this forum is for. We’re happy to answer general questions and provide occasional specifics, but what you’re asking for (regularly) is more in the coaching and consulting realm: https://www.uphillathlete.com/coaching/

    Keymaster
    Scott Semple on · in reply to: Is ADS always when AeT is outside 10% of LT? #51008

    Also, Z3 does not “most efficiently reach higher AeT values.” That’s a HIIT philosophy myth. It does the opposite.

    Sandcastles: A Model of Endurance Training

    Keymaster
    Scott Semple on · in reply to: Is ADS always when AeT is outside 10% of LT? #51007

    @sgw: Rule of thumb


    @gabreal001
    : Definitely continue.

    I’m an ex crossfit athlete with a 190 LT and I’ve built my AeT to 160 bpm so far. I’m wondering if I should continue with long Z1 and Z2 or if I should begin Z1 and some Z3 in my efforts to most efficiently reach higher AeT values.

    Crossfit has put you here. You need to fix it.

    Just be patient. I was where you are, doing a lot of Crossfit in the early-2000s. Then I wised up, fixed my aerobic system, and now I’m much faster than I was in my 20s and 30s. (I’m 47.)

    It’ll happen. Just give it time.

    Keymaster
    Scott Semple on · in reply to: Mike Foote’s Big Vert plan – notes on TrainingPeaks #51006

    Thanks, Garret!

    Keymaster
    Scott Semple on · in reply to: Walking with a 20-pound weighted vest #51005

    I wouldn’t run with a vest, but some of our Gym ME routines would be helpful after building a solid base. If you use it too often or too soon, it’ll make you slower.

    There are tons of threads about this on this site. Look at the tag list and use the Search field.

    Keymaster
    Scott Semple on · in reply to: Lactate test #51004

    A couple of other thoughts:

    1. I would use just speed to increase the load, not speed. Increasing incline creates an exponential increase in power. (In the link, you can use calories as a proxy for power.)

    2. Wipe your finger prior to squeezing for new blood. That should help remove sweat and reduce contaminated samples.

    3. It’s fine to step off the treadmill to take the sample. There’s a lag between lactate in the muscle and appearing in the bloodstream roughly 45-60″ later, depending on intensity.* So if you sample in that window, it should be fine. To be consistent, try to sample at the same interval after stepping off. I usually shoot for 45″ so it’s less rushed; less chance of messing up.

    * For maximal (~8″ effort) intensities, lactate won’t peak for several minutes, sometimes more than 10.

    Keymaster
    Scott Semple on · in reply to: Anaerobic Threshold Test – Muscular Fatigue #51002

    Was this measured with a chest strap?

    If not, the test is likely useless.

    Keymaster
    Scott Semple on · in reply to: ADS enquiry #50788

    Sorry for the delay. We normally recommend a 15-minute warm-up followed by a 60-minute test. With ~3% including the warm-up, this pace might be over AeT. Can you do another test with the required warm up?

    Keymaster
    Scott Semple on · in reply to: Anaerobic Threshold Test – Muscular Fatigue #50787

    With respect to the high heart rates at the beginning:

    * Was this measured with a chest strap?
    * Did you wet the strap contact patches before putting it on?

    If so, then the average HR of the last 20 minutes looks like 177.

    Keymaster
    Scott Semple on · in reply to: First Time AET TEST Help! #50432

    Quick correction. I’ll see new posts on new threads and any that I’ve responded to (like this one).

    FYI: If anyone wants to get email notifications of new threads, click the Subscribe link near the top of each forum topic page.

    Keymaster
    Scott Semple on · in reply to: (im)patience #50431

    Spring isn’t here yet, but it’s coming. Would that make sense?

    It really depends on what you’re training for. If it’s sport-specific, then yes.

Viewing 15 replies - 1 through 15 (of 1,487 total)