[Highpointer46]

Following the 24-week program and I’ve made it to the ME phase. I’ve seen some definite improvements in AeT and in O2 efficiency (ex. same HR faster speed). But, I’m still going into ME with an issue. My AnT is ~180bpm and my AeT is ~130-140bpm (depending on whether I following my ice cooling protocol I discussed in another post). So, by my calculations my AeT should be at ~160bpm to “not” have ADS. Still working on that but it is limiting me some on ME. After my 3rd ME workout, I’m ascending ~1500ft in 45min with a 62lb pack on a stairmaster. I feel a very challenging effort in my legs…not quite what I would call a full “burn” but every step is an effort that requires concentration. My HR is redlined at 180-185 bpm and I would admit this is the limiting factor preventing speeding up although not sure how much faster my legs could go at this weight so I think my HR limitation and my legs limitation are probably pretty close right now. But, obviously nowhere near being under AeT. I really don’t think I could go much higher in the weight without spending some time conditioning joints, etc. at current weight but maybe I could bump up a little. My questions are:

1. Given the circumstances, shall I just continue to push on at AnT HR for my ME workout and accept that it might be suboptimal to some extent in terms of local muscle adaptations?

2. Should I continue to throw in some extra Z1/2 hours each week, at an easy pace, to continue building that base?

3. In the training program, the ME workouts progress in length from 1hr (ME #1) to 1 hr 45min. (ME #3+). But the guidance for using a stairmaster doesn’t mirror that progression. Is this intentional or should I be progressing my time on the stairmaster from 45->60->70 minutes as well?  The Training Peaks workout description describes the following progression:

ME #1: Hike up 45 min – If on stairmaster, drop weight after 45 min and move to treadmill for 30 min (10% grade)
ME #2: Hike up 60 min – If on stairmaster, drop weight after 45 min and move to treadmill for 30 min (10% grade)
ME #3+: Hike up 70 min – If on stairmaster, drop weight after 45 min and move to treadmill for 35 min (10% grade)

Several questions here but just want to make sure I’m doing the right thing here in the ME phase.

Jim

 

 

 

[Scott Johnston]

Jim:

These are great questions.   At 6-8 weeks out from the main goal of the training everyone, regardless of their aerobic base (ADS or not) must begin to add the kind of event-specific high-intensity training to the program.  For mountaineers the most effective type of this sort of training is the uphill weighted ME you’re doing.  So you must keep doing these ME sessions on the stair machine regardless of your HR getting into the 180s.

1) Pushing this higher HR does not matter, as long as your legs feel that low-grade continuous burn.  Your legs are getting the desired training effect.

2) It is fine to add some more Z1-2 volume in the week as long as you can handle it from the time and energy standpoints.

3) Stair Masters allow you to climb at a nearly 100% gradient. This is very different than most outside steep hills.   Once you get over about 40% outside, you will encounter limitations like balance, and feet sliding down the hill. These make it much harder to get the consistent ME work you are getting on the Machine.    So the progression is not the same inside as outside.

You can progress your ME training by noting your vertical climb each workout.  You should be seeing noticeable gains in vert each ME session.  You can also add weight if 62lb begins to feel too easy.  But I doubt that is the case.

Keep this up and you will be feeling much stronger on the hills than you ever have.

Scott

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