Scott Semple

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  • Keymaster
    Scott Semple on · in reply to: Distributing ME, Z3 and Strength #36532

    The answers to these questions are all, “It depends.” They are all trade-offs that have to be made as you approach your goal event. Choose the two most important sessions as priorities and make the other ones optional.

    One week isn’t enough time to have a workout for every area. The priorities change throughout a macrocycle. And the priorities depend on what you’re training for.

    Keymaster
    Scott Semple on · in reply to: Distributing ME, Z3 and Strength #36522

    You’ll get the best response if you’re fresh for the Z3 and ME sessions. I would move the ME to Thursday so you have two days between the Z3 and ME sessions.

    If the general strength routine is for maintenance, then drop the volume. You could do one round of core and 1-2 rounds of leg work on Friday morning followed by a moderate length Z1. Then you’ll have two days off before the next Z3 session.

    Keymaster
    Scott Semple on · in reply to: Impact of accidental ME on Aerobic Training effect #36521

    Good question. It’s best to think of it as a dial, not a switch.

    Any time you add extra weight there will be a greater ME effect. I can’t say for certain what weight would be more centrally aerobic than peripherally ME. That depends on the athlete. Even just going uphill at bodyweight will have more of an ME effect than moving across flat ground.

    In our coaching, to account for ME effects, we start manually adjusting the TSS of client workouts when extra weight is only 10% of body weight. So it doesn’t take very much weight to have an effect, especially when going uphill.

    Don’t make the mistake of assuming that more effort means more fatigue means more fitness. That’s similar to ski tourers that set skin tracks that are too steep, thinking they’re making more upward progress because it feels more difficult. (The climb rate is actually slower.)

    If I were you, I would focus on increasing my bodyweight aerobic threshold speed as much as possible. That way, when you add weighted ME work before your trip, you’ll get a bigger benefit from that work. Even at 180#, a ~50# pack is significant.

    Keymaster
    Scott Semple on · in reply to: Happy for this forum #36517

    Thanks, Sarah! I’m glad that the forum is helpful. Keep up the good work!

    Keymaster
    Scott Semple on · in reply to: Z1/Z2 caloric burn #36503

    Also, if you can increase aerobic volume with no negative consequences, do so. If you’re recovering, staying healthy, and not getting injured, fired, or divorced because of it, more aerobic work is always a good thing.

    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.

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