Definitely take this one day at a time. Covid has been easy on some of my athletes and much harder on others. Really rest and let your body recover. Then mellow walks and yoga would be perfect. You will likely be more fatigued than you expect so lots of rest and sleep even after symptoms subside. From the easiest week working back into actual training stick with 10% increase (time/distance or effort) as you go.
Sorry to hear you are sick but hopefully this will pass quickly. C
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Maya’s suggestions are spot on. You can also use a chest press movement on a bench with dumbbells as a complementary strength movement to build up muscles in the chest and arms. Also do planks for up to 60 secs or work up to 60 sec planks.
I have athletes begin by doing push ups on a counter top at home or a barbell on a squat rack at the gym.
Once you can progress to doing push ups on the floor on your knees, I then have athletes begin in a plank position, lower their body toward the floor as if about to do a push up on the toes, but then touch the knees to the floor and push back up on your knees. Learning to do the lowering portion of the push up builds strength and quality form, and it is an eccentric load so you gain a ton of strength over time. Reducing reps with this practice may be important so try starting with 3 sets of 5 reps and building reps.
Eventually one day after doing this you will lower down on your toes and voila you’ll be able to push back up!
Yes tapering with a recovery week frame work is a good protocol, and get a couple of rest days with light activity before you head out on your climb or adventure. As for strength during a recovery week, here are some examples:
If an athlete of mine was doing CMF level 4 I would have them do level 1 or 2.
Skip anything that even resembles ME, if doing standard strength work dial it back to lighter weight and half the sets. Make it more neuro muscular focus and mobility. I hope this helps ( :
Yes having a depressed HR while hiking at altitude can correlate to AMS, though there are often other factors as well, fueling, hydration, preparation etc. I have had many clients (guiding) over the years have more acute AMS symptoms oon decent from a summit due to decreased respiratory rate (doesn’t feel as hard going down) and O2 sat then drops. So I have people focus on keeping respiratory rate up as well as trying pressure breathing on the ascent.
I hope this helps ( :
CCoach Carolyn on June 7, 2022 at 1:29 pm · in reply to: Training through Menopause and Post-Menopausal Training for women #68087
Great additional resources Jennifer, thank you for posting!
First I am sorry to hear about the severity of your menstrual symptoms, that is so challenging to manage but it is good news that you do not have endometriosis. I know many women who do and that is a completely different struggle in itself and also can be so debilitating. IUD’s can be very helpful for many women with your issue around menses, so fingers crossed it works well for you!
Now on to the training and the plan. You are still 11 weeks out from your climb and I know you have already built base with the program you’ve been on so don’t worry, all plans and training need to build and you have time. Just take it one day and one week at a time.
First thought, as you will need to rest after you have the IUD inserted most women feel some discomfort for a few days so don’t push this,
repeat week 5 again next week and if you are concerned about how much training you can do on a week when you are supposed to have your period ( if you are relatively regular), make that a recovery week and take some down time when you need it. You can move the weeks in the plans as needed. Then ramp up for three weeks – rest during your period week.
Every woman is different as far as IUD’s I know many women that feel no adverse effects once they’ve recovered from the intial discomfort of the IUD insertion, though I have met women whom eventually have to have them removed as they are uncomfortable for certain types of training, core work, etc. So this is going to be a bit of a wait and see. For recovery – The most important thing would be to get adequate rest, do not push through pain after the procedure and skip core work or carrying a heavy load so core and pelvic floor muscles are not overly taxed. Light walks or hikes if they feel good would be fine. I’d skip running to avoid the impact, just initially.
I hope this helps!
Maya is right on with what she stated above. One of the most difficult things with altitude is everyone is a bit different. However with decreased atmospheric pressure there is less O2 available with every respiration so a normal pace is too fast at higher altitudes. Your HR may remain lower with the slow pace but due to less O2 available your blood oxygen saturation levels are much lower, this is where we need to be cautious. No only with exhaustion but with AMS. Go with lower HR but again, watching your HR monitor doesn’t work well at altitude. Perceived exertion and patience is best. Acclimatize slowly, eat and hydrate, slow your pace using a mountaineers rest step and pressure breathing, go slow and rely on RPE, “Climb High, Sleep Low.”
I hope this helps!
Hannah I also love NYT Cooking, I have a subscription and they send weekly recipes some I just delete but often some great and inspiring recipes come right to my email, Another favorite cook book of mine for Vegan/Vegetarian is call “Thug Kitchen” it had fabulous recipes and a bit of off color human many in the form of language use so anyone who is turned off by light profanity don;t get this cook book. But if you need a giggle while cooking it is quite a resource.
Hannah thank you for sharing!
These are great questions and really important. An illness is a hit to the body for sure and even once we are feeling “better” it’s usually another week to two before all systems are go.
I’d recommend doing CMF for at least a week maybe two depending on level of soreness afterward before starting in on the ME.
For the aerobic days, it will likely be a bit harder to stay in zone two so go slow and cut back on duration by about 25% then increase weekly by 10% until you’re back in stride with the plan. In a couple of weeks you should be back in the swing of things.
I hope this helps ( :
I do have a favorite ( :
I am not vegan or vegetarian, so I prefer whey protein powder over others because it is a complete protein source. Which is important not only for all female athletes but even more so for menopausal women (peri and post too).
My favorite brand is Solgar, “Whey to Go” vanilla. It is from an organic/grass fed source and is entirely a whey protein isolate. vs whey protein concentrate. What that means in the simplest terms is it is more readily absorb-able by the body, it also mixes in easily with no clumping so works super well in the drink I mentioned above and does not cause GI upset and gas as many other protein powders do.
I hope this helps!
Good morning Janet,
You are correct in that it is just a suggested number and we are all different. Don’t worry about that at all. In another month we will be doing a detailed discussion over our zoom chat about what many of the numbers mean and which ones to keep and eye on. It takes a minimum of 8 weeks to collect enough data for most of the numbers to be of use and actually longer is best. So keep up the great work, your hrTSS is yours for those WOs ( :
Great question, warm up needs vary from athlete to athlete due to age, training volume (fatigue on board at the time), sitting all day, you get the idea. Hence the window of time. So you have to go a bit by feel but you should feel ready to run.
I’d suggest a brief bit of walking to warn your heart and lungs you are going to move a bit especially if you’ve been at a desk, maybe a set of 10-15 leg swings, front to back, side to side, a light little jog in place for feet and ankles, then a slow jog 30sec/walk 30 secs a few times through, see if anything is talking to you. Maybe a light calf stretch keep it mellow, then ease into an easy jog zone one. At that point 8 – 10 minutes have gone by and if you feel ready to run fabulous, if you need a bit more jogging to feel the motor turn on do that then pick up the pace a bit. I hope this helps!