[karimirak]

I’ve been doing aerobic training for about 9 months, and cured my ADS. Aerobic pace increased by about 50% and is almost what my previous low Z3 pace was.

I have no goals to race, just to complete bigger days in the mountains, easier. Currently a big day for me is about 2000m vert, which takes me about 8 hours. I would like to get fitter so I can do a longer day, or same size day not be as fatiguing. How would Z3 training benefit me? I’ve found when I’m in the mountains for 6+ hours, it’s almost faster to just stay in Z2 than any Z3.

-Should I just keep grinding away in Z1/Z2? I enjoy it, so that’s not an issue.

-I find that even staying in Z1/Z2, I get as sore as I did when I was mostly in Z3. A long day in the mountains will have my legs sore for 1-3 days. How can I reduce soreness through training? I did some ME but I didn’t notice an impact. I also don’t seem to feel ME being a limiter, just overall fatigue.

My ‘sport’ is hiking/scrambling/climbing

Thanks for all the help!

[karimirak]

I should clarify, I’m wondering if there is a purpose of adding in Z3, when I’m never in zone 3 while actually performing the activity. For running, I can see the technique carryover, but not for hiking?

Also I meant 8 hours RT for 2000m on class2-4 terrain, for what it’s worth. More like 450m vert per hour on class1-2 terrain

 

[Scott Johnston]

If you have seen a 50% improvement in aerobic pace i 9 months that’s fantastic and you can probably expect to see more gains by keeping your Z2 volume high.   I would suggest adding ME training. Your legs are sore after a big day in the mountains probably due to the down hill.  You might benefit from doing step downs like I am demoing in this old video. https://www.youtube.com/watch?v=dqK5Xy00BjY.  I’m not sure what sort of ME you are doing but I have never seen a mountain athlete of any kind (runner, skier, hiker, mountaineer) that didn’t benefit for using weighted uphill carries as described in this article https://evokeendurance.com/muscular-endurance-all-you-need-to-know/.

 

Scott

[Author]

Posts