Scott Semple

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    Scott Semple on · in reply to: ADS: slow uphill running vs. slow walking #20530

    At this point, I don’t think it matters. The important thing is keeping your training low intensity rather than specific. Later, when you’ve fixed your ADS, then your high intensity training should be specific. But right now, do the type of training that you enjoy the most and/or mix the two for variety.

    And as far as being able to run uphill under AeT, it depends on the grade. In a skimo context (with grades of ~25%), the pros only run during a sprint race which would be a ~4′ maximum “VO2” pace. That’s way, way above AeT. Long course race pace is well below sprint pace. And AeT pace is well below long course race pace. Basically, having to walk up steep hills to stay below AeT is normal.

    Scott Semple on · in reply to: Ice Baths & Cold Showers? #20383

    It depends on your short-term priority. From what I’ve read, cryotherapy does speed recovery, but it also reduces the aerobic stimulus from workouts. So in training, when the stimulus is the priority, I never use ice baths. During multi-day races, when recovery is the priority, I always do.

    As far as “the Wim Hof Method” being a magic bullet to enhanced performance, I doubt it. It seems like just another salesy, too-good-to-be-true attempt to play on our natural hope for a winning lottery ticket while selling something on the side.

    Scott Semple on · in reply to: Muscle Endurance for fast twitchers #20306

    I used ~60% of body weight and the Verkhoshansky protocol from his Block Training System PDF. The same protocol is also on page 189 of Special Strength Training.

    I’ve never done long-duration ME work. Like Sam, I’m on the FT part of the spectrum, so the Verkhoshansky protocol worked well for me. The work periods are 8-12″ with 10-60″ rests and 8-10′ active recoveries between series. Over eight weeks, the work periods get longer; rests, shorter; and recoveries, longer. I’ve done the ME work over the past two summers, and both times they led to the feeling of running on springs as my leg strength increased.

    Scott also has a bodyweight ME protocol that is a good place to start is ME is new to you. It’s probably where I should have started as well because I couldn’t finish the Verk series the first year.

    Scott Semple on · in reply to: Fat Adaptation and Water Requirements #20305

    I’ve read that it isn’t mild dehydration that slows athletes down, but thirst. So to a point, is it psychosomatic?

    Interesting read: (No idea why “skateboards” is in the URL…)

    I rarely take water because I hate carrying it. As Steve said, that has probably reduced my need for it because I’m used to going without.

    This year, I did some experimenting to find just how much water I lose at different intensities and temperatures. That led to doing some ~2h skimo races without a water bottle because dehydration at race pace for two hours would be less than 3%. There was no performance decrement. In fact, it saved me over a pound of equipment because I could leave the bottle at home.

    For me, two hours seems to be the magic mark for food and water. At two hours or less, neither are necessary. In fact, I suspect they may be counter to performance. In races, they’re excess weight to carry. In training, the calories are excess weight to store and run counter to glycogen depletion.

    Over two hours, both are necessary, and I need to start consuming both within the first hour of activity. Watch alarms are key to keep me on a feeding schedule.

    An exception to my two-hour rule is multi-day races. In that context, even if one day’s event is less than two hours, I would still feed and hydrate. It’s irrelevant to that day’s performance but speeds recovery for the following days.

    Scott Semple on · in reply to: Discrepancy between HR vs Nose breathing #19832

    I think we need some more information. 150 BPM is high for some, low for others. Have you tested your AeT?

    It IS possible to nose-breathe above AeT. This can happen if you don’t have a gradual, thorough warm up or if you suffer from ADS.

    Scott Semple on · in reply to: Hill repeats #19799

    First thoughts:

    * 900′ / .9 miles is ~19%, so I wouldn’t train on 30-40% unless doing Local Muscular Endurance work.
    * What’s your current time at AeT, carrying 45#, on that 1/4-mile hill? And what’s the gain on the hill?
    * What are “check steps”?

    Scott Semple on · in reply to: Muscle Endurance for fast twitchers #19798

    My first thought is… take a break.

    ME work is intense, so you may want to back off for a while to get the best effect from your next series.

    As far as weight goes, I was using ~60% of bodyweight and I had good results with it for running and skimo.

    Scott Semple on · in reply to: The Ten Percent Test #19055

    It’s just a rule of thumb based on Scott’s decades of experience with a broad range of athletes.

    If the spread is greater than 10%, adding intensity tends to weaken aerobic capacity. At less than a 10% spread, then a small amount of intensity (5-10% of total training minutes) will enhance performance without sacrificing aerobic capacity.

    Scott Semple on · in reply to: Question about run w/ pickups #18988

    Yes, correct. The pick ups are not sprints, just increases in speed, separated by 3′ of a much easier pace.

    In most cases, I would put that portion of the workout near the beginning when you’re fresh.

    Scott Semple on · in reply to: Hiking hilly Terrain, wasting time with this location ? #17955

    On a related note, I think that the presence/absence of “lifestyle friction” is a huge (dis)advantage.

    I’m in Switzerland right now where uphill skinning is widely accepted on piste and ski runs go right through the village. It’s a big advantage for Swiss skimo racers that even I don’t have living in the mountains in Canada. I imagine that the added convenience (and lack of a commute) could account for at least a couple hundred training hours per year.

    Scott Semple on · in reply to: Hiking hilly Terrain, wasting time with this location ? #17954

    Oof. First off, I’m impressed with your dedication. A 6-hour round trip drive is far more than I would do (but I’m spoiled by where I live).

    It seems like choosing between necessary evils: A 6-hour round trip drive? Or Stairmaster boredom?

    Over the long-term, and if mountain sports are a long-term interest, is moving a possibility? The best thing I ever did was move to the mountains. I think I would have quit climbing–and never would have started skiing–if I hadn’t.

    Scott Semple on · in reply to: Treadmill Skinning #17890

    Hey Tyler,

    I’ve done a little treadmill skinning, but not much. It is specific, but I found several disadvantages:

    * More drag with skins-on-track than skins-on-snow;
    * Boot/foot issues, probably because there’s less give in the underfoot surface;
    * Wearing of the skins, pretty quickly;
    * Much bigger sweat factor inside boots;
    * Monotony!

    Now, I weighed that against outdoor skinning, and I have great nordic options nearby. If you don’t have any snow at all, then it may be worth it.

    To make it work, it may be worth buying a ratty old pair of skins or perhaps not using any skins at all. (But watch for wear on your bases and/or damage to the treadmill from your edges.)


    Scott Semple on · in reply to: SkiMo Training Setup #17768

    @jones: Both Scott Just. and I have Incline Trainers, and we’ve both seen inconsistencies in setting grades and, worse, differences in displayed speeds versus actual speeds.

    If I had a do-over, I’d look for something like a used Woodway. (New Woodways are really expensive.)

    Scott Semple on · in reply to: Pace during L4 Interval Sessions Decreases? #17724

    Ack. My apologies. I should RTFM. I just read that you’re using pace zones as your targets, not HR.


    Scott Semple on · in reply to: Pace during L4 Interval Sessions Decreases? #17723

    Another possibility is that your initial pace is higher than zone 4.

    If you’re using heart rate to indicate intensity, then I suspect that you may be going too fast in the first interval(s). In my experience, the lag in heart rate makes it almost useless in gauging high intensity.

    In the first interval, and at a constant pace, how many minutes does it take for HR to get to the target range?

    If it gets there quickly, then I suspect your pace is well above the target. If HR doesn’t reach Z4 until the end of a 4-5′ interval, then I suspect that you’re in the right range. In subsequent intervals at the same pace, HR will likely reach the target bpm faster.

    Does that make sense? (Scott J. what are your thoughts on this?)

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