Training for the Uphill Athlete: A Manual for Mountain Runners and Ski Mountaineers

by Steve House

Consuming a diet reduced in carbohydrate calories and increased in fat will also accelerate fat adaptation.

Training is an optimization problem with a complex set of constraints, unique to everyone.

80 percent of time below the AeT, roughly 6 to 8 percent between AeT and LT, and 12 to 14 percent at the higher intensity above the LT.

MobilityWOD 80mm

running is just running. It is what she does, not who she is.

The Fatigue Matrix

It is worth checking ferritin levels with a simple blood test

TrainingPeaks.com is the platform we use for our coaching, and the company’s proprietary tracking metrics allow for remarkably accurate fitness and fatigue monitoring.

Barkley Marathons,

her book Running Your First Ultra

Here is a great little meter we use: http://www.lactate.com/lactateplus.html.

10 air squats, no rest, then …

six to eight and the speed should be only a fun, fast pace—never a full sprint. Take at least two minutes of easy running between reps. We have found that a single workout per week of these is plenty.

8-15 seconds

Tempo workouts involve continuous fun, fast efforts (Zone 3). They are usually from twenty to sixty minutes in length.

twenty-minute Zone 1 segment before and after the workout to warm up and cool down.

Zone 3 tempo segment (twenty to thirty minutes) in the middle of a long Zone 1/2 workout.

Start with forty minutes in Zone 1. Then move to thirty minutes in Zone 2. By now you should have a sense of whether this is a good day to push harder or if it would be smart to back off and finish the workout in Zone 1, saving the hard work for a day when you feel better. If you do feel good, add on twenty minutes in Zone 3. If still feeling strong, increase the effort for a final five minutes in Zone 4.

Zone 4]

VO2 max / Z4,

When you are comfortable with Zone 3, meaning you can manage around 10 percent of the total weekly time in Zone 3, begin to add Zone 4.

do the Zone 3 and Zone 4 workouts on separate days and allow at least seventy-two hours between them.

Work periods range from thirty seconds up to eight minutes with a work-to-rest ratio of 1:1 up to two minutes,

very short work periods of eight to fifteen seconds separated by long recovery times

A rest-to-work ratio of at least 4:1 or 5:1 and up to 10:1 is used.

Hill Bounding

dynamic stretching: bouncing on toes, lunges, legs swings, and ballistic toe touches. This activates the stretch reflex in the tendons to let them know they are about to get a workout.

6–8×10 sec of maximum power bounding with a long stride or running sprints. Take a two-minute easy downhill walk as recovery between sprints and a three-minute rest between sets

going the maximum speed for twenty to thirty seconds with a recovery of two to three minutes, repeated eight to twelve times.

If while standing on one leg, your knee makes a side-to-side movement during either knee flexion or extension, you may have some weakness

If you cannot maintain knee alignment over your toes, you can stop the test here and start with the Stage 1

Do your knees cave in toward your centerline? Or, do they track in line over your toes?

Step up and note whether your knee moves inward or if it tracks closely over your toes as you step up.

Elevated Feet Push-Up

pelvis

transverse abdominis

single-leg lateral band

“it never always keeps getting worse.”

Workout

Review of Workout Categories

General Progression of Training Volume for Eight-Week Transition Period

Train your weaknesses and race your strengths.