Strenuous Hike and how it should effect workout

Training Q&A [Moderated]
1

Hello, I’m going into week #3 of S&C and really loving it. I completed a very strenuous day hike Saturday with almost 8,000 feet of elevation gain/loss over 8 hours. The good news is that it’s the best and most conditioned I’ve ever felt hiking. I know it’s only been two weeks but I do feel starting to do and sticking to the prescribed cardio work is already paying dividends .

However, my question is as follows…Due to eating poorly the last couple days of the the hike and eating trail food as well as the 8,000 feet elevation gain/loss on my legs, How do I approach my Day 1 squat session this week? I am taking one extra rest day and performing the week on Tuesday, Thursday, and Saturday instead of Monday, Wednesday, Friday.

Do I lower Est 1Rm and corresponding RPE’s and adjust squat #’s down just for this week or repeat same #’s from last week or might my #’s be higher due to legs being bigger and stronger for the amount of work they did on Saturday?

thank you,

Kevin

2

This situation is the whole point of using RPE-based autoregulation.

You can adjust the working weights you use during the session based on your performance during that session, whether higher or lower. We don’t pre-emptively “lower e1RMs” or lower the RPE targets.

3

Thanks, so basically just go in as planned if last warm up set and or first work set or two feel heavier and too high an RPE adjust as needed?

4

That is the idea.