Hi Melissa, this article offers one fudge factor that’s combined with altitude gain: https://uphillathlete.com/trainingpeaks-metrics-ctl-tss/
I remember this being the article Carolyn and Maya referred to.
Jane Mackay
Forum Replies Created
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KeymasterJane Mackay on April 18, 2022 at 10:40 am · in reply to: Training Peaks, adding to TSS to account for weight #65696KeymasterJane Mackay on April 15, 2022 at 6:13 am · in reply to: Aerobic Threshold – Ventilation vs. Lactate – Need advice #65597
Alex, ADS is aerobic deficiency syndrome. This article explains it:
KeymasterJane Mackay on March 30, 2022 at 6:32 am · in reply to: European Mountain Vacations in September #64893Actually, they’re referred to as the ‘Piccole Dolomiti’, at Schilpario: https://oggiesco.com/2020/06/28/val-di-scalve-passo-campelli/
KeymasterJane Mackay on March 30, 2022 at 5:15 am · in reply to: European Mountain Vacations in September #64889If you’re looking for less well-known spots, the Sondrio region of northern Italy is worth a look. It backs onto Bernina and Pontresina. I spent a wonderful month in Caspoggio late last spring.
Also worth looking at are the Orobie mountains (Alps and prealps) of Bergamo, my personal favourite. Not as much vert, but unlimited room to roam in territory that sees mostly only local tourism. If you like having the place to yourself among gorgeous landscape, this is a dream. My two particular favourites are Valseriana and Val di Scalve — Clusone (and nearby villages) is a great base for both. Val di Scalve in particular is still quite wild and it’s really easy in some spots to go out for a day and see hardly anyone. PLus it has the so-called ‘Orobie Dolomiti’. The first 2-3 weeks of Sept should still be okay weather-wise. The more popular rifugi (huts) should still be open until mid-Sept. If that region ends up on your short list I’d be happy to connect and give you tons of recommendations for routes.
KeymasterJane Mackay on March 24, 2022 at 8:34 am · in reply to: Training Peaks App Tracking/integration #64692Andy, Training Peaks has a complete list of the devices that sync with the platform: https://help.trainingpeaks.com/hc/en-us/articles/204070114-What-Devices-are-Compatible-with-TrainingPeaks-
I at first used a Suunto watch paired with a Polar H10 strap and monitor and I now use a Coros paired with either the Polar or a cheaper Wahoo! Tickr (the Polar is more reliable). The watch syncs with the strap/monitor and records all the data and then auto uploads it to my TP account.
If you don’t want to buy a watch, you can use a strap/monitor and sync it with a smartphone app. Polar, Garmin, Suunto and Wahoo! all have apps that sync with TP.
KeymasterJane Mackay on March 3, 2022 at 10:22 am · in reply to: Please make menopause a topic in the forum index #63866@lucye I just now noticed that your (much) earlier replies to sannk06 had been hidden for some reason, most likely a glitch. I’ve approved them so they should show up now!
KeymasterJane Mackay on March 3, 2022 at 10:19 am · in reply to: Please make menopause a topic in the forum index #63865Resources I’ve found particularly useful so far:
As mentioned in a few of the earlier posts here, Stacy Sims’ book ROAR is an excellent resource to learn about the physiological effects of menopause and some ways to deal with them, particularly in the context of training/sports.
GenM https://gen-m.com/ I stumbled on this website during my crisis period a year ago, when I was searching for something, anything to help me understand what was going on and what to do about it. The key thing about the site is that it’s for BOTH women in peri/full/post menopause AND the people in their life. The symptoms tab lists 48 identified symptoms of menopause (or ‘manifestations’, as a female Italian pharmacist of the appropriate age called them when I was asking about treatments), with information and recommendations for both the woman experiencing the symptoms and the people in her life.
Selene Yeager’s Hit Play Not Pause podcast: https://livefeisty.com/category/podcasts/hit-play-not-pause/. Selene is a triathlete, long-time sports medicine journalist and Stacy Sims’ co-author.
… and her paid Feisty Menopause membership group: https://www.feistymenopause.com/
Under the rubric of Live Feisty (https://livefeisty.com/) Selene has also organised a Feisty Menopause summit each of the last couple of years.As others have mentioned, some of the UA podcasts that don’t seem directly related to menopause are helpful for understanding the changes related to aging that (can) affect all human beings.
KeymasterJane Mackay on March 3, 2022 at 3:46 am · in reply to: Please make menopause a topic in the forum index #63858@janeblackford007 Jane B, very belated thanks for your comment. I wasn’t able to find your post on this topic — if you can find it, can you post the link here? I agree that it is really important to talk about this, and I don’t see any reason why not — the heck with societal taboos. Menopause is something that every *single* woman in the world who lives long enough deals with — usually for decades. I read recently that by 2030 12% of the global population will be going through menopause. It is a major physiological change that reaches tentacles into every aspect of the functioning of mind and body and if we want to live vibrant, full, active lives through this time, then we need to learn from and support each other.
@sannk06 I also am finding that fat adaptation doesn’t seem to be taking place as it supposedly should. I’m rehabbing an injury (overuse!) right now, but as once I’m back to training I’m going to book in with Rebecca Dent to get a custom nutrition plan to support the training and to discuss if or how I might be able to do fasted training. So far my body has crashed when I’ve tried to do that.
@terrylui Thanks for chiming in here! I hope we can help you learn and understand so you can help your wife 🙂As far as menopause in general, for me, leaving aside the hot flushes, which are unreal and indescribably disruptive, and seriously, destructive of sleep, the most serious manifestation of menopause so far has been psychological, notably depression and anxiety. And it set in way earlier than I was aware. I started on the estrogen (estradiol) patch about three weeks ago, and now I have a physical and psychological stability that I realise I haven’t known for probably a decade. From the place of stability I am now able to look back and see how depression and anxiety imperceptibly slid in and grew, probably beginning in my early 40s.
The crisis time came last (northern hemisphere) spring, and that was what woke me up and set me learning about this hormonal transition. Even with the patch, I still need to watch myself, and I’ve developed a set of checkpoints, beginning with “Do I feel bright and energised with a generally upbeat outlook without caffeine? Do I feel bright and energised with a generally upbeat outlook with caffeine?” If the answer to the second question is no, then I see if I can identify likely physical causes: “Have I not slept well the last few nights? Has the training load worn me down a bit? Is my body battling allergens? Do I need a hearty meal? Could progesterone be high?”
If I can’t identify any likely physical cause, then I start assessing the mental: “Do things seem generally hopeless and pointless? Is it beyond my capacity to run a simple errand, like go to the post office?” If the answer to either of those questions is in the affirmative, then I know that the depression has snuck in again. Another assessment: “Am I feeling timorous about any kind of social situation (like entering a store or café or posting in a forum) or about doing an ordinary activity, like riding a bicycle along the road?” If the answer there is yes, then I know the anxiety has snuck in again.
I hope more voices — men are welcome too, because the more they understand, the more they can support the women they care about — will chime in here. I’d love this to become a really active discussion.
KeymasterWdobrow, this isn’t my area of particular knowledge, but one thing jumps out at me right away from the training schedule you outlined: I don’t see any recovery weeks. The typical training cycle is three weeks build, followed by one week of recovery at 50%-75% volume of the last build week. In TftUA, a 50% reduction in volume is recommended for the transition period. For your week four, that would be 2.5 hours. The recovery period is when your body adapts to the training stress you have put it under. This is when the gains occur.
How much recovery your body needs is of course very individual, and is influenced also by the other stressors in your life (work, family, travel, etc.) and also age. For example, I have found my body responds best to a 3-week training cycle: two weeks build followed by a recovery week.
It does sound like you’re probably overtrained. If it were my body, I’d back off, make sure I was eating and sleeping well, do a little light activity (e.g. a walk) if it feels good, but if the body says “meh” when I suggest a walk, then I take that as a no. Swimming in a relaxed way can feel really good.
This article explains the physiological and other indicators of overtraining (it sounds like you might have already read it if you’re doing the stairs test, but here it is anyway): https://uphillathlete.com/overtraining/
This article gives tips to aid recovery: https://uphillathlete.com/tips-to-aid-recovery/
KeymasterJane Mackay on February 24, 2022 at 12:48 am · in reply to: Talking Overtraining- Stretching/Mobility work? #63596Join the club 😉 Yes, stretching and mobility work will be beneficial. Just pay close attention to what your body’s telling you. Remember, in the long run, less is more. Prioritise sleep and good nutrition.You might want to check out the UA Yoga for Recovery series. Doing more things that are relaxing and enjoyable can be really beneficial too, esp. mentally and esp. if you do them with friends or loved ones.
KeymasterJane Mackay on February 7, 2022 at 6:54 am · in reply to: Collagen for articular cartilage – bogus, or something to it? #63040Hi Alpine Joe,
I’m also trying out collagen for an occassionally ‘cranky’ knee, albeit nothing like you’re dealing with. At this point I can’t say one way or the other if it’s having a beneficial effect. I agree the science around this is underwhelming.
Regarding what Hiker said about his great experience with a total knee replacement, here’s an article by Scott Johnston on his total knee replacement: https://uphillathlete.com/new-knee-running-again-total-knee-replacement/
KeymasterJane Mackay on February 2, 2022 at 5:41 am · in reply to: Chamonix Mountain Fit indexing help #62826Ryan, thanks for the note about the lite version. I have the version that was available through the Female Uphill Athlete group training program, which seems to be a little different from the subscription.
KeymasterThanks very much, James.
KeymasterJane Mackay on January 31, 2022 at 3:27 am · in reply to: Chamonix Mountain Fit indexing help #62723Shalinpatel00,
I don’t know if there’s a shorter version in the works, but here are a couple of suggestions:1. If you want mainly a lower body/muscular endurance workout, you could do a good, brief warmup (make sure it prepares you properly) and then start the video at the circuit and do it to the end. The circuit starts about halfway through each level. Here are the timestamps:
L1: 36:10
L2: 34:24
L3: 28:51
L4: 35:102. If you want a workout that incorporates more upper body and core, you could start from the beginning, go as far as the circuit, and then skip to the reset to restore your body to its working mobility. Here are the timestamps for the reset for each level:
L1: 01:00:46
L2: 56:38
L3: 56:09
L4: 57:56KeymasterJane Mackay on January 10, 2022 at 11:29 am · in reply to: Chamonix Mountain Fit indexing help #61869Steve, if nobody has a ready-made list, I’d be happy to go through the video and create one for one of the levels.