Yesterday, I moved our training data from Strava to TrainingPeaks. The two month subscription will be enough to track our fitness progress to race day. Here is what our Performance Management Chart looks like:
It’s the beginning to putting together a training plan for the next 8 weeks. This training camp will really be very interesting because of the altitude we are living at. There’s so much information right now, it’s so scattered but in time I should be able to put up some post that would be of interest.
I’ll go into the details of the chart after a couple of weeks training in Leh because I will have more data at that point to do a comparison to the current chart above. Right now, just from our 3 month training of strength training in the gym, hiking, running and cycling we’ve got a pretty good base to start off.
In our training in Leh, it will be based on our threshold pace/speed (FTP or Functional Threshold) not HR (Heart Rate Monitor). FTP will give me my training zones for the workouts in the training plan. This is critical to know for training. So, at 11,000 ft I’d have to adjust my FTP down 77% as per this chart below. It basically shows you the percentage decrease of aerobic capacity each 1,000 ft above sea level.
The adjusted FTP gives us a new set of training zones to work from. In turn, we would track our workouts each time and PMC will give us a picture of the intensity, fitness, fatigue and form. Pretty neat!
77% is pretty big drop, however once we are acclimated FTP should start changing back to normal and this would be cool to track. Once there is an FTP change sometime during weeks of training, TrainingPeaks will send a notification. Such a cute feature, LOL!
Rest and recovery will play an even bigger role at altitude. Intervals will require longer recovery time in between. One thing that is also important is maintaining energy which means we need to be careful and make sure we are eating enough plus hydrating properly. Higher caloric intake at higher altitude because every energy expenditure doubles specially while training. Another one is muscle mass and we are going to run with a heavy pack to keep the leg muscles in tact.
So, recovery time – higher caloric intake – hydration – muscle conditioning are very all important. Some other challenges would be cold temperatures and the dry air of the barren mountains.
One day at a time…