Scott Semple

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    Scott Semple on · in reply to: Free HR/Aet/Ant Zone calculator #36460

    Thanks, Neil!

    Is there a front-end for this? A URL and a form where people can plug in numbers?

    Scott Semple on · in reply to: decoupling of HR and RPE/respiration in cold #36459

    Dehydration, maybe?

    Scott Semple on · in reply to: Z1/Z2 caloric burn #36458

    I agree with Reed. As volume increases, the need to restrict goes away.

    * How many hours per week are you training?
    * Are you fueling every workout and doing so with a “sports drink”? In general, you don’t need to fuel workouts that are Z1/2 and less than two hours.

    Scott Semple on · in reply to: Need help with day 1 test for AeT HR #36457

    What Shashi said!


    What Reed said! You had almost no drift (144 / 143), so AeT is probably higher than 145. As Reed said, you could do another test (at 150 or 155) or just train at 145 to be conservative.

    If you’ve tested your AnT recently, then you probably don’t need to again. The area to focus on is AeT for now.

    Scott Semple on · in reply to: Gas exchange test caveat #36455

    I agree. Do a drift test and compare it to the gas exchange test. I’d be curious to hear the difference.

    Scott Semple on · in reply to: Interpreting blood lactate test. Also, zone definitions. #36454

    Also, I think a conservative rule of thumb for intensity above AeT would be ~3 minutes per hour of your 4-6 week average weekly volume. So a recent weekly average of 5 hours would be 15 minutes. You could bump that up to 30 a few weeks before a goal event.

    Scott Semple on · in reply to: Interpreting blood lactate test. Also, zone definitions. #36453

    Well done! (Again.) To get such good results on such low volume, I can’t wait to see what happens when you take a sabbatical and start training full-time… ???

    Scott Semple on · in reply to: Arch Pain #36452

    I don’t have the experience to comment, but if you click the blue chat balloon in the lower right-hand corner of screens in this forum, you can connect with our PT.

    Scott Semple on · in reply to: Haute Route Z3 Weighted Ski Clarification #36318

    Just wanted to confirm: Was the description automatically updated in your plan? It’s been changed in the master copy, but please let me know if that change didn’t flow through to yours. (If so, then it should update the next time you apply the plan.)

    Scott Semple on · in reply to: Training to Lose Weight #36314

    If it’s a healthy choice and for the sake of performance, do it slowly.

    Training is a big enough stress on its own. If you try and also lose weight quickly, the combined stress will probably be too much. Losing training time to illness is never worth it. A more gradual “ramp rate” for fitness (and de-ramp-rate for weight) is more effective in the long-term.

    I think of weight in four (decreasing) contexts:

    • Lifestyle weight: What I weigh when I’m not training and not caring;
    • Training weight: What I weigh when training;
    • Race weight: What I get down to before an important event but do not stay at;
    • Ego weight: Some kind of fantasy number that hurts performance rather than helps it.

    Most people spend too much time thinking about the last two…

    For more specific advice, I recommend hiring our nutritionist, Rebecca Dent. (You can connect with her in the second-last section of our Coaches page.) I had Rebecca during my last year of skimo racing, and it was a big help.


    Just to clarify, should I discontinue the hill bounding once I am in the two ME sessions per week phase?

    Yes, I don’t think that you need both at the same time.

    …60% slope of about 200m ascent near my home, which takes me about 10 minutes at slow ME jog. Repeating around four times and adding a little weight, but still running, as I progress.

    The idea with ME work is to overload the muscles with weight rather than speed. That can be done with our gym-based jumping protocol (to keep the cadence higher and more specific to running and skimo) or with a heavy backpack (to use heavier weights and a slower cadence to be specific to mountaineering).

    Choose whichever one you think would be more specific to your event. A quick way to do this is go for a short run at what you think your pace will be in the event. Figure out what your cadence (steps per minute) is at that pace. Then choose whichever ME protocol works with that cadence.

    The difference is that I was doing the Z4 and back-to-back long Z1/Z2 right from the very start. Two Z4s a week and two big Z1/Z2s in the mountains for a dozen months before a goal.

    Once an athlete has a good base to work from, then it’s possible to train all intensities whenever required. The balancing act comes from choosing what’s the priority. And at all times, aerobic capacity (Z2 training and below) must be maintained or increased at the same time.

    Scott Semple on · in reply to: PJ A&S Training Plan: Sanity Check #36310

    @1johnschretlen: It sounds like it would be worth connecting with our PT, Pete Dickinson. You can start a chat with him in our Injury forum. He does remote assessments that might help.


    With respect to fasting, I wonder if Millan would distinguish who might benefit from fasted training and who wouldn’t. We recommend it for athlete training under ten hours per week, maybe between 10 and 12, but not for athletes with a volume of 12 hours or more.

    Again, Canova uses depletion as well. I haven’t read if he uses complete fasting, but in his “special blocks” (two hard specific workouts separated by several hours), he’ll have his athletes reduce carb intake between the sessions.

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