Fun WFO run to the top of Table Mountain to meet the family 🙂
![](https://paulaschmann.com/wp-content/uploads/2024/06/image-52-1024x768.png)
![](https://paulaschmann.com/wp-content/uploads/2024/06/image-48-1024x768.png)
![](https://paulaschmann.com/wp-content/uploads/2024/06/image-54-768x1024.png)
![](https://paulaschmann.com/wp-content/uploads/2024/06/image-47.png)
Personal collective of ideas, thoughts and notes
Fun WFO run to the top of Table Mountain to meet the family 🙂
How to perform a DIY Test: https://www.youtube.com/watch?v=MYA8gzF9Zd8
Do not perform a test if you base (i.e. before exercising) is greater than ~ 1.8 mmol/L. Spin easy for 15 mins and try to get it down before starting the ramp test. Otherwise, don’t waste the test strips.
There are a ton of different endurance fuels on the market. Gels, Gu’s, Chews and Powders make up the majority of the form factors, but ultimately you can make many of them at home, for a fraction of the cost. In terms of efficacy, the DIY versions is identical, if not better, due to knowing the exact ingredients and their source. After spending way too much money buying, I decided to mix my own allowing me to customize the ratios of ingredients for my specific needs.
The primary fuel source for endurance athletes (exercise lasting over 1.5 to 2 hours) is Carbohydrates and the “purest” form of CHO is Sugar. Recent research shows that the human body can absorb between 60 – 90g of Carbohydrates per hour. Traditionally this was thought to be much lower (around 60g), but when splitting up different fuel types into fructose and glucose, it allows a variety of intestine transporters to absorb the carbs in parallel.
LTHR
Zone 1: Less than 85% of LTHR – 136
Zone 2: 85–89% of LTHR – 136 – 143
Zone 3: 90–94% of LTHR – 144 – 150
Zone 4: 95–99% of LTHR – 151 – 158
Zone 5a: 100–102% of LTHR – 159 – 163
Zone 5b: 103–106% of LTHR – 163 – 170
Zone 5c: More than 106% of LTHR – 170+
Drills:
Jumping on the trainer bandwagon to start building some MTB fitness with a Wahoo Kickr and Sufferfest 🙂
Jon locked the keys in the car 🙂 This was a massive ride for Jeremy since it was right after his ACL surgery!
Due to COVID and not going to the gym, I decided to buy a Concept 2 rower 🙂
Attempt 1:
First time attempting this run and failed pretty badly, called Kate from McAdenville to come and pick me up 🙂
Attempt 2:
The second time was a little faster and at least completed it 🙂 This was probably closer to 30+ miles due to the trails in Poston.
Attempt 3:
The 3rd time was probably one my most solid runs epic run … Rocky Branch + Poston – to the top of Spencer Mountain and back. 4.5 hours … 26+++ miles, 2,200ft climbing.
Jon was training for ORAMM and I tagged along. In the thick of Covid. Probably the hardest ride I have ever done. In way over my head …