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How Train for Mountain Sports, Raising Aet & Reading a Lab Report | Stomp It Pod

In this episode I talk to Sam Naney about how to train for ski touring and other mountain sports. I reflect some on what I learned last time I talked to Sam and about my training so far. We look at my metabolic test I did at 80/20 in Chur Switzerland.
https://anchor.fm/stomp-it-pod

00:00 Intro
01:29 Summary on what we talked about last time
05:03 How much work does it take to raise the aerobic threshold(AeT)?
08:54 Why do you want to have a high AeT?
17:05 Endurance as a margin of safety
17:48 Looking at a Metabolic Lab Test
18:21 What is Lactate?
25:00 What we want to see on the lactate test
26:50 The protocol I followed
35:55 VT1 The most important information from the test

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How To Train for Skiing and Ski Mountaineering | Stomp It Pod

In this episode, I talk to Sam Naney director of coaching at Uphill Athlete. This was episode came about thanks to my own lack of aerobic fitness that I felt was holding me back from ski touring / ski mountaineering as safe and quickly as I would have liked to. Thus I wanted to learn more about training for ski mountaineering and general health and well being. Listen to it on your favorite Podcast platform https://anchor.fm/stomp-it-pod

00:00 Intro
02:19 Introducing | Sam Naney
08:16 What is the difference? | Running vs Ski mountaineering
15:17 Heart rate monitors | How reliable are their training zones?
17:00 Mountain training | Building aerobic capacity
25:44 High-Intensity Training | How much do we need?
28:28 High-Intensity Interval Training | How to use HIIT for ski mountaineering?
32:30 High-Intensity Interval Training | When to add weight to carry?
42:29 Add to the todo | Single leg strength
47:15 How to structure your training | LIT, HIT and Strength?
58:14 Personal fitness level | How to test it?
01:00:51 Aerobic Threshold | Find it with the MAF Formula

Summary
- I strongly recommend reading the Sandcastle metaphor https://uphillathlete.com/model-of-endurance-training/
- The reason we train is so we can do more of what we love
- Difference between stamina for “flat running” vs Uphill sports such a ski touring?
- Flat = High cadence runner
- UpHill = Low Cadence walking up mountains
- Flat = Light packing
- UpHill = Heavier / Require more strength (During my first 4000m project I carried 32,5kg of skis and mountain equipment)
- Similarities
- Both require good aerobic fitness
- Muscular fitness
- Identify the objective and work backwards to plan you training

- 90% of Training | Identify your personal Aerobic threshold (AeT) and train 90% of the time at or below AeT
- Quick and dirty aerobic threshold estimate: https://philmaffetone.com/180-formula/
- Heart rate drift test: https://uphillathlete.com/heart-rate-drift-test/
- Lab test: https://uphillathlete.com/lab-metabolic-test/
- When to add HITT https://uphillathlete.com/when-to-add-intensity-training/
- 10%
- Nice long warm up then 4-5 X 5 minutes uphill running/hiking at Anaerobic Threshold
- Hit the gym
- Build strength while skiing
- Do single leg exercises
- Lounges
- Split Squats
- Step up on a box
- Train the prime movers
- Squats
- Deadlifts
- Core strength
- Stretch
- How to structure a training week | LIT, HIT and Strength?
- 90% of the training at or below Aerobic Threshold
- The remaining 10%
- Strength
- HIIT
- 4-5x 5minutes at Anaerobic threshold fitness burning carbs
- Add training volume
- Training makes you weak resting gets you stronger so balance is important
- 3 weeks building activity up while adding 1 hour more of Aerobic training with 1 hour every week
- 4th week easy (Drop the training volume with 30%-40%)
- Do another 3 weeks of building volume
- Careful to not to over do and find a coach like Sam to help guide you.

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