Scott Semple

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  • Keymaster
    Scott Semple on · in reply to: Z1/Z2 caloric burn #36502

    I think you found the reason… those numbers all seem pretty high for ~7.5 hours per week.

    To compare, my weight bounces around 150#. I only get up to 3,000 calories a day when my average weekly volume is around 15 hours.

    Normally I don’t track calories; it works fine until all of a sudden it doesn’t. But I did for a few weeks when I was working with our nutritionist, Rebecca. With her help, I had a plan based on my age and activity level. I was eating about 3,000 per day during heavy training with a baseline diet of around 2,000. Also, I would periodize my nutrition; calories would fluctuate with the daily load.

    Rebecca has a bunch of helpful rules of thumb that worked better than counting calories.


    Keymaster
    Scott Semple on · in reply to: Impact of accidental ME on Aerobic Training effect #36501

    I think there’s some confusion around how much ME to use and when to use it.

    1. We usually only prescribe ME work for mountaineering in the late-Base-early-Specific period. For a May expedition, that wouldn’t be until late March;
    2. Whether the weight is 55# or 63#, neither would be a Zone 2 workout. ME work can’t be judged by heart rate. What appears as Z1/2 by heart rate is actually a Zone 3 workout in the legs.
    3. The gym-based ME program is intended for runners and skiers as a separate program. For them, it’s more effective in the early Base period.

    I would back off on ME right now and focus on building your aerobic capacity. The bigger the base you have by late-March, the better response you’ll have to the ME work done at that time. Doing ME work for months on end is too much, and it will likely backfire.


    Keymaster
    Scott Semple on · in reply to: 2 AeT tests—no clear result #36495

    The data below is admittedly from a wrist monitor on my watch…

    Please use a chest strap. A wrist monitor’s accuracy is so horrible I’d rather not try and problem solve its output when the effort might be wasted…


    Keymaster

    Keymaster
    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?


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

    Dehydration, maybe?


    Keymaster
    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.


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

    What Shashi said!


    Keymaster

    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.


    Keymaster
    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.


    Keymaster
    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.


    Keymaster
    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… ???


    Keymaster
    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.


    Keymaster
    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.)


    Keymaster
    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.

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