Scott Semple

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    Scott Semple on · in reply to: Nasal Breathing for AeT Training #43633

    To be honest I didn’t think a lab test would work on me due to my heart rate readings being of no use to find The various thresholds etc.

    Although the HR readings may not mean much, they should be able to give you some flat-terrain pace benchmarks.

    As Afib is a ‘heart condition’ most people/places seem to freeze when asked for advice so I’ll have to see how this goes and if they’ll test me…

    I would have the same concern! Can you get a letter from your cardiologist, allowing you to be tested?

    Also, there’s no reason to go to maximum. You could have them stop the test at anaerobic threshold. (Info about pace and heart rate at maximum is only useful at cocktail parties.)

    Scott Semple on · in reply to: How do I train when I can't run ? #43618

    Do have goal-specific terrain nearby to do all of your training on? If not, then an incline trainer may be the next best bet (despite being mind-numbing).

    Scott Semple on · in reply to: Base fitness maintenance #43607

    Cool, thanks. To put it in perspective, what is your anaerobic threshold?

    Scott Semple on · in reply to: FT dominant athlete. Expectation? #43606

    And I also need long recovery after intervals.

    This can be improved.

    …what could be a FT athlete expectation for cross-country skiing and trail running? Can I become competitive (localy) even against ST dominant athletes?

    This is impossible to predict based on fiber type alone. Fiber type determines metabolism, not absolute speed. So your relative performance will depend on your possible genetic range and that of your competition regardless of how each competitor’s effort is fueled.

    Is it worth to train in endurance even if I’am not genetically build for that type of effort?

    Do you enjoy endurance sports? If so, then it’s worth training for. Compete against yourself and find your genetic limit rather than pursue an absolute standard (which is only worthwhile for a very small percentage of humanity).

    In TfUA, it’s recommanded to limit long intervals and run a lot in Z1-Z2. Did you know some FT athlete good at endurance? Other advices?

    Two of our coaches (myself and Sam Naney) are very fast-twitch as well, and we had good results in our respective events, skimo and XC skiing, respectively. So yes, it’s possible to performs well as a FT athlete in endurance sports.

    Also, Renato Canova has coached several fast-twitch athletes (judging by their high lactate output) in middle distance events.

    But as you allude to, you have to train a little differently than in a typical ST approach. In particular, fast training is at a lower volume and the easy training has to be slower.

    It’s a big topic. Check out anything written by Renato Canova and The Science of Running by Steve Magness.


    I haven’t coached any active mountain guides, but our head coach, Scott Johnston, has. From what I’ve heard from him, it’s tough to juggle the impact of guiding with more event-specific training.

    As you’ve described, a big issue is that guiding is long, tiring, and wears on the body. I think 3:1 rides are a good idea. In addition, if possible, I would include some longer runs when you know you’re recovered from your guiding days.

    I hope that helps.

    Scott Semple on · in reply to: Sync from Garmin to Training Peaks #43586

    The other options are to cut-and-paste the prescription contents into the workout or download the workout file, delete the workout tile, and upload the file into the prescription.

    Scott Semple on · in reply to: 7 Weeks to A-Race, What's left that I'm missing? #43583

    Pace tests can be of all kinds. The simplest is just an outdoor time trial that you’ve run or will run multiple times. Or X laps on a track. Or on a treadmill.

    Scott Semple on · in reply to: Nasal Breathing for AeT Training #43582

    What skoflo said!


    If you really want to know, I would get a lab test done on a flat treadmill, and benchmark the intensity with pace. Then run the pace to get a feel for it. Once that feeling is vividly familiar, use that same RPE when the terrain changes.

    Scott Semple on · in reply to: Weird Blood Lactate Readings? #43581

    What Reed said!

    P.S. If your testing lactate, you can ignore MAF, drift tests, etc.

    P.P.S. If she is way on the slow-twitch end of the spectrum, her first inflection point may be below 2 mM. It’s not a hard and fast number.

    Scott Semple on · in reply to: Being better at steeper ascents #43580

    …steeper ascents like couliars >40° are hard and I am fare above aerobic zones being as fast as my colleagues.

    It’s probably not a valid comparison. If your colleagues are typical climbers, they are probably well above their aerobic threshold, likely anaerobic.

    What specific training can make me better for that? Muscle endurance? Strength training?

    More of the same. And strength. Base aerobic capacity is always “more is better”. Strength training will help and judicious use of muscular endurance training.

    Scott Semple on · in reply to: Recovery workouts #43579

    What Todd said!

    Scott Semple on · in reply to: Very high heart rate on downhills #43578


    I can now comfortably hike uphill at my Aerobic Threshold – it’s slow going, there’s no running involved…

    That’s normal. Very few humans can run uphill at AeT, even after years of training. (They call the sport “mountain running” because it’s easier to sell than “hiking races”. 🙂 )

    I’m not sure about the elevated heart rate on descents. Are you trying to go at AeT pace or just casually descending? The eccentric loading on the legs is severe when going downhill, but heart rate is usually lower.

    Scott Semple on · in reply to: Progressing through the 24 week Plan #43577

    TP metrics are totally individual. There are no expectations; they’re only relevant to your prior metrics.

    Scott Semple on · in reply to: Do my AET + ANT Test results make sense? #43576

    Hunh! I don’t remember…

    You are correct that the drift in 45 minutes is less than 5%. However, look at the slope of the recording. It’s constantly rising, and the test was shorter than prescribed. The rule of thumb is a 5% drift over 60 minutes. So if you’re close to 5% in 45′, then it stands to reason that increasing the test length by a third would push the drift over 5%.

    I would do the AeT test again at a lower heart rate. And don’t start the test until HR seems to have stabilized for your given pace.

    Scott Semple on · in reply to: How Much Can I Run? #43575

    No one can answer the volume question for you. It’ll be individual and based on your general work capacity. For example, I’m sure Jornet can run all day and climb just fine the next day. But I couldn’t.

    For intensity though, Zone 1-derful is the best bet. If you have ADS, then maybe Zone 2, but anything above that will probably affect climbing performance.

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