Quote from: shark on January 14, 2018, 06:41:46 pm did an Aero Cap 20/10 set insteadWhat does this mean?
did an Aero Cap 20/10 set instead
Quote from: shark on January 14, 2018, 07:02:41 pmQuote from: habrich on January 14, 2018, 06:52:11 pmQuote from: shark on January 14, 2018, 06:41:46 pm did an Aero Cap 20/10 set insteadWhat does this mean?Its an endurance exercise I find works well for me. 20moves 20secs rest, 10moves 10 secs rest x 4 = 120 moves. Ideally doing 3 sets with 10mins rest between setsThanks. Isn't Aero Cap supposed to be more continuous than that? Seems like a lot of resting. I am interested because I think I need to do some of this over the next month or two to build a base for Smith in April, and it seems impossible at our local wall, so I need to figure out something I can do on my system board.
Quote from: habrich on January 14, 2018, 06:52:11 pmQuote from: shark on January 14, 2018, 06:41:46 pm did an Aero Cap 20/10 set insteadWhat does this mean?Its an endurance exercise I find works well for me. 20moves 20secs rest, 10moves 10 secs rest x 4 = 120 moves. Ideally doing 3 sets with 10mins rest between sets
Simon, I recall a previous conversation here discussing what energy system your 20/10 protocol was probably training but searching isn’t throwing anything up. “It's pretty taxing” doesn’t sound like my understanding of Aerobic Capacity although it’s hard to judge degree of effort in a climbing context. “Continuous climbing either gets you pumped too quickly or is too easy” suggests you could play around with the intensity of the continuous climbing a little more?
You’re probably familiar with ‘capillarising’ (often called ARC or SACC) which falls at the bottom of this spectrum – very gentle pump or simply an increase in blood flow with no real pump. Moving up the spectrum to the central region of Aero Cap we’re talking capillarising on steroids – you’ll be on steeper terrain or smaller holds, with a fairly significant level of pump but one which is always still manageable
68.4kg - thought I was doing well and was going to declare fat wars on murph but realised I’d only lose
FAO Shark soul crusher was fine..
Fr: Peak looked clagged so headed to Craig-Y-Longridge. Mostly dry and finally managed my first 7 at the place... (not how Probes does it on his video - as I discovered afterwards....)