jon

BUMP

Ok Folks, we have a tie that needs to be broken. I wish we had the prizes for both but we don't.

Look like we are going to have a tie breaker in one category. Congrats to all the winners and muchos thanks to everyone who entered.

Only about an hour left folks!

Reminder Voting Ends Wednesday at Noon!

Please post these on our permit site Purmit.com

I forgot to post this announcement a couple days ago. We've extended the voting until Noon on May 15 to give a little more time for people to vote.

I might have told this story before, but when we started cc.com in 2001 we put up a few banners in the climbing gyms. I came back to VW Ballard a few weeks later and someone had written SPRAY on the sign, this is before we even had the category.

Tonight I'm going to attempt to change the formatting a bit. Thanks for the feedback.

Bump

Alright folks it is FINALLY here, the voting for the 2013 Photo Contest presented to you by American Alpine Institute. We apologize for how long it took to get the final voting going, the cc.com corporate jet has been grounded by some stupid battery problem and it made it hard to fly in all the volunteer judges. Slightly different this year. Voting is done in each category. Also, you vote for TWO photos/videos. Why two? Because it ends up being a more decisive vote. Plus there are a ton of awesome photos. Thank you to everyone who submitted photos. It is very hard to distill thing down to the best photos. Unfortunately we had to disqualify several really great photos because the rules were not followed regarding posting the images here. In addition to the prizes listed below we are going to be doing some random giveaways as well. Voting ENDS Noon on May 10, 2013, at which point the results will be revealed and winners announced. Ok here are the finalists and the voting, please go to the end of each thread and vote for your two favorites. The Categories Rab Alpine Category -- Rab Xenon Jacket^ AAI Cragging Category -- $330 AAI Gift Cert* AAI Scenic Category -- $330 AAI Gift Cert* Mountain Gear Skiing & Boarding Category -- Mountain Gear Backcountry Essentials Avy Package valued at $340 Seattle Bouldering Project Bouldering Category -- 6 month pass to Seattle Bouldering Project valued at $432 Rab Ice Category -- Rab Infinity Jacket^ Humor Category -- $120 BackcountryGear.com + (2) 1 Month SBP passes AAI Video Category -- $330 AAI Gift Cert*

The problem with exercise science and much of the nutrition science literature out there is that it's not truly peer reviewed because funding is so scarce. Most of what I have read would not have been published in any reputable journal in a different field.

1. [video:vimeo]38595574 2. [video:youtube]--h-RvpeiHM 3. [video:youtube]Dr-Q9Hi8M8s 4. [video:youtube] 5. [video:vimeo]52908862 6. [video:youtube]z80vlqiJJ44 7. [video:youtube]RHtr1mTkghE 8. [video:vimeo]54423939 9. [video:vimeo]27133765 10. [video:vimeo]4086318 11. [video:vimeo]38595574

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Yeah, 95% is at the extreme end and hard. But you don't start there. You start somewhere more manageable, as hard as you can go for 2 hours and recover from. 90% is very doable after a few months.

I haven't read Mark's book but I've read some of his stuff on his site and what John and Mike1 are telling you are more or less correct based on my experience. To preface, this isn't much help unless you are in moderately good shape, have cleaned up your eating, and provide sufficient recovery between workout. You also should be doing a lot other then this. ~1-2 hours 2x per week hard endurance effort, either running, hiking, cycling. Closer to 2 hours is better. I think 80% AT is conservative, increase to 95% over time. Cyclists call this a tempo workout. You are going to suffer a lot at first, you won't be wanting to talk to anyone. You will need to consume a lot of sugars when you first start to keep your blood sugar up. As time passes you will require less and less sugar, eventually being able to do the whole workout without much if any and that is when you know you have made serious progress because you are now able to rely on the oxidation of your fat stores to fuel yourself. I suggest you do it on one or two set routes you know well, know how hard to go where. The goal it to tax your endurance system not crash it and bonk. You should see a huge decrease on your route time as well. Once you have had say a 20% improvement in time without much sugar throw in some bits added intensity like spending a few minutes above AT or short sprints. I call this my Catalyst workout and I swear by it. It targets your fat oxidation but also your neuromuscular and glycogen stores. When I do this I see huge gains in everything: endurance, fat loss, ability to do longer interval workouts. But you have to learn to embrace the suffering in it.

You paste a bunch of garbage about the molecular biology of metabolism and then say this.

Hi everyone, If you see spam message please do us a favor and click the "notify" button in offending post so we can deal with it. Otherwise they keep posting spam and it doesn't get reported to the stopforumspam database. Thanks!

Wanted to bump this up to people's attention.