New Alpinism
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Mike F- I was at 3 hours of training time when I started, and it seems to have gotten me just fine into my first week of base period training. I calculated my volume based on the book's estimate of a chairbound desk jockey-- which was just about right, I think. My starting volume was right at 185 minutes, including strength training. If you want, PM me with your email address, and I'll share an Excel spreadsheet (speaking of desk jockeying) with you that runs through how I've done my calcs. |
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Nice thread. I am just starting my transition period, based on seasonal workers trainig hours i.e. in transition period first 3 weeks, I am allowed to do 4 hours weekly (man, so little). Bit struggling/wondering my first weeks training times as couple of others. |
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@Jumi: I'm curious how much activity you did in the month of May? Will this present program be more, or less activity from your normal amount? |
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Hi Tom ! |
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@ Jumi Your training seems really skewed towards Zone 2+. I am still reading and internalizing TftNA, but it strikes me that the big thing is to have 60%+ in zone 1, at least in terms of hours. To that end, I would say ditch the zone 2 run, and substitute a 1 h(+) zone 1 run. I think the Yoga should absolutely be counted. |
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I'm with Quinn on the cardio. That said, the yoga is tricky. I have been doing a daily 20 min restorative/recovery session every day for about a year and a half now, an chose not to include it as it's more of a stretching deal than a workout. That said, if you're doing power yoga or really getting after it you prob should. I may be off w not including it, but given my starting volume(3.5 hr week) I would already be over the two hour mark with my morning ritual alone. |
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Mike - Definitely envisioning Bikram. Good point about intensity. I recently got a HRM, spurred on by this book, and it has been enlightening, to say the least. |
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Good points Guys. |
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How do you guys incorporate biking to work? If I bike ~40ish minutes each way for commute, how would you guys incorporate this into the training? |
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Biking to work would count as training time, so I would personally do all my commute biking as zone 1 work. Initially, depending on how many hours you are starting out with, that may mean that all you are doing during the first few weeks is biking to work, and the strength training exercises. For most of us, that would actually be too many hours, but if you've been commuting for a while I wouldn't get too caught up in that. |
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Thats what I was thinking but someone else in the thread said that and 1 hour + 1 hour != 2 hours of zone 1. So It would appear I would not be getting in the correct type of zone 1 work outs? |
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Peter Gonda wrote:1 hour + 1 hour != 2 hours of zone 1.It's still 2 hours of zone 1; but you can't treat it the same as a single 2 hour zone 1 day. The training effect is different. |
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I think that some of you guys are taking the whole "transition to training" thing too seriously. At the hours per week you are talking about, most (not all) of you aren't in any danger of overtraining, especially since you are doing a high percentage of zone 1. |
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Curious: among folks who have been getting in a good amount of zone 1 (3-4h a week of road and trail running in my case) what have you been seeing with your weight? Up? Down? Same? |
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3-4 hours of running per week for about two months. My weight has stayed constant (it seems). I would attribute this to the huge increase in appetite that has come with all this running. However, I am not keeping any kind of close eye on my caloric intake, so it's total conjecture. I do, however, feel so much more fit. Pushing up towards two hour continuous efforts, slowly but surely. When I began this I could barely run (slowly) for an hour, in the city, without stopping. |
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Alexander Blum wrote:3-4 hours of running per week for about two months. My weight has stayed constant (it seems). I would attribute this to the huge increase in appetite that has come with all this running. However, I am not keeping any kind of close eye on my caloric intake, so it's total conjecture. I do, however, feel so much more fit.Yep that pretty much describes my situation too! Are you doing trails or roads? |
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Alexander Blum wrote:3-4 hours of running per week for about two months. My weight has stayed constant (it seems). I would attribute this to the huge increase in appetite that has come with all this running. However, I am not keeping any kind of close eye on my caloric intake, so it's total conjecture. I do, however, feel so much more fit. Pushing up towards two hour continuous efforts, slowly but surely. When I began this I could barely run (slowly) for an hour, in the city, without stopping.Also, curious to know what your pace is doing... Mine improved initially but seems to have plateaued at about 10:30 for roads in zone 1. I'm about 4 months in to this at this point. |
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Roads. I am sure my speed would decline (significantly) on trails, but am confident that I could keep up the duration at a given heart rate (which is the point, right?). When I can easily knock out a two hour + run I am going to try to start moving my "long zone 1" workout into the woods whenever possible. |
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Weight loss specifics are often linked to genes and body chemistry. |
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Kai Larson wrote:Weight loss specifics are often linked to genes and body chemistry. Some people simply can't lose weight without anaerobic exercise. So, you could be doing a ton of zone 1, but not losing weight, because your body needs to get into zone 2 or 3 to trigger fat burning. I can do lots and lots of zone 1 (minimum 90 minutes a day) and won't lose weight (even with restricted food intake) until I start doing some zone 3 as well. Then the fat starts to go burn off. Some additional information here: rockstarresearch.com/these-…Thanks Kai... The calorie counting/restriction did work for me, but I found it was really making it tough to recover and to really push hard in the training... |