Maya
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Great questions Ander-I always count my warm up as part of the total time the workout. I think the extra note is just a reminder to not just jump into a workout super hard and fast. So if the workout his an hour total and you are cutting volume the workout would be 30min and you would still want to do a 15min warm up into that. But you would only be out 30minutes. Does that make sense?
I hope that helps,
Maya
Yes, you are touching on the question that is apart of the art of training and coaching. There is no perfect answer as it so depends on your energy and how you have been responding to training. If you do all 24weeks of training then go and do your goal–and your next goal is let’s say 16 weeks away what I would recommend is you come back. Take a week super easy as your climb probably took a lot out of you and I would then go back and do the first 8 weeks of the 24 week plan to re-build your base-skip the middle weeks and finish with the last 8 weeks again. I worry less about the hours and more about what your goals are, when they are and what you feel your weakness is. I would not recommend just continuously building volume based off of the 23rd week of training. You will most likely get a LOT out of doing the plan exactly as written a second time before even thinking about adding more volume.
I hope that helps,
Coach M
Hello Ander,
1.) The 12 week program is not just prep-it is a shortened version of the 16 and 24 week plan. It is made for people IF they only have 12 weeks to train for a goal it is not a short cut. The more time you have to train the better. The first 4 weeks of the 12 week plan are the base period of -so if you only want to focus on base training I would repeat this adding in volume as I suggested above until you reach the plan limit. The later parts of the plan will get you stronger and faster for the mountains.
If you want a longer training period I would recommend the 24 week plan. It gives you more ways to extend the plan and gives you a bigger base period. You could do the first 12 weeks of it if you want. BUT…if you want a straightforward plan without having to think too much about adjustments I would still recommend the 12 week plan given your timeline.
2.) None of these plans have 20hr weeks. The last week of the 12 week plan before taper I think is around 12hrs but that is not just base building that adds other specific training as well. If you are new to training I would say it is unusual to train more than 14hrs in a week and even that I would consider to be a pretty big week. Of course it depends on your goals and background with training/sports but 12hrs is probably the biggest weeks you will be seeing.
I hope that helps!
Maya
Hello,
Thanks for reaching out! Nice work with jumping into 8 months of MAF training, I am sure you developed some aerobic base that will benefit your training currently even if it didn’t feel like it was enough at the time. Training is a complex system and although we strongly emphasize that aerobic base is the most important to train there are other factors (as it sounds like you experienced) that are equally important once you lay the ground work of base training. Strength, power, speed, mobility, efficiency and recovery are just as important to a well planned training program.
Onto your questions:
1.) I would recommend you purchase our 12 Week Mountaineering Training Plan: https://evokeendurance.com/12-week-mountaineering-training-plan/
It is the exact length of time you need and is based around mountaineering objectives no matter how big or small. The plan description mentions that if you need more help with tailoring the plan to your own needs to schedule a phone consultation with one of our coaches. You can use the plan between your training objectives as well by repeating on of the 4 weeks blocks.
Since you are only training 2hrs a week right now-jumping into the first 8hr week will most likely cause you problems. I would recommend you cut in half all of the aerobic volume. A 1hr hike runs into a 3omin hike ect…I would do this for the first few weeks and as you learn how the training feels and your recovery you can get closer and closer to the programmed durations. I would also recommend moving the aerobic threshold test that is in the first week to the second or third week so you have time to get aquatinted with training again. You can use the MAF formula you have been using as a marker until you get a proper AeT test on the treadmill in.
2.) The simple answer is YES. You can easily train for the mountains living in a flat area. Many of our athletes live in big cities or flatter country. You will need to get a gym membership and become very well aquatinted with treadmills at a steeper incline and stair-climbers. The plan will go into more detail about the best equipment and how to use it.
I hope this answers your questions-let me know if you have any follow up thoughts!
Maya
This is a great question! Although it is curious your tests from earlier this year gave a different reading would say for at least an uphill effort this is your current anaerobic threshold. It is not uncommon to see slightly different results for an AnT test uphill versus on the flats. The fact that your resting HR is lower, and your AeT is lower makes me think having a lower AnT is not unusual. Especially compared to the test where you hadn’t trained in a month. You are probably carrying a little more training load even coming off a recovery week which will suppress your HR a little bit. All in all, this is GREAT news because this means you do not have ADS (aerobic deficiency syndrome) and as you said your aerobic days should be in zone 1 or low zone 2. You could re-test and you may see something slightly different, our heart rates do vary day to day as we are humans and not machines but I would not expect it to change very much at all. I am happy to hear the training is working, keep it up!
