[Zirbelkiefer]

Zirbelkiefer on May 10, 2021 at 12:45 am · in reply to: Chamonix Mountain Fit, how does it fit in? #53832

I started doing this program as a general strength conditioning routine because gyms are still closed. I will switch to the gym based ME training after mastering Level 4 (currently in Level 3). I will stick with this program in the future too because I found it to be extremly effective in both developing functional base strength and especially at avoiding injuries. I do fingerboard training on other days (pull ups, hangs).

[Zirbelkiefer]

Zirbelkiefer on September 3, 2020 at 8:42 am · in reply to: Eiger training program question #44730

Hello Evangelos,

I purchased the Plan a while ago and I really like it because it combines aerobic training with specific climbing strength. Can only recommend it.

[Zirbelkiefer]

Zirbelkiefer on June 2, 2020 at 2:00 am · in reply to: Osteitis pubis #42313

Hello,
I just wanted to give you an update of my course of injury. A couple of weeks ago I went to a different doctor who diagnosed a muscle bundle tear in the adductor region but sent me to MRI just to make sure. The MRI showed that I have a stress fracture of the pubis. The doctor advised me to stay away from running for 6 weeks in total and suggested to slowly take on training again after this periode.

These 6 weeks in total are over now. I did some core training, upper body strength and climbing in this time. No running. I can still feel the injury from time to time … not really sure how serious to take this through … I would gladly appreciate you experience with this kind of injury and how to resume training … thank you.

[Zirbelkiefer]

Zirbelkiefer on April 28, 2020 at 8:52 am · in reply to: Osteitis pubis #40978

Thank you for your reply. I will emphasize rest and do some stretching. I will try a short run when the pain completely ceases and report back.

I think the reason for the injury is that I have not warmed up properly on this particular hill sprint … I know it is important to warm up properly and so some dynamic stretching before sprinting …

[Zirbelkiefer]

Zirbelkiefer on April 28, 2020 at 5:54 am · in reply to: Osteitis pubis #40976

I am a trailrunner/mountaineer with a little bit of climbing. I have been doing hill sprints 2x a week lately. During my last hill sprint session I felt some discomfort in my groin/right adductor region but it was not severe. On the next day I did a 2h run with quite some elevation. I did not have any pain during the run but when I walked the last 100m to my car I felt severe pain in my groin/adductor region.

My doc did some movement tests with the leg and asked where I had pain. I also have some pressure pain on pubis although not severe. He said he assumes osteitis pubis and that I have to take a break and suggested some physical therapy when the pain ceases. I am taking ibuprofen now. Pain is still there when I raise my leg or stand on one leg and lean forward … Not sure what to do now.

[Zirbelkiefer]

Zirbelkiefer on December 13, 2019 at 1:30 am · in reply to: Fitting in climbing / strength&core / running #34285

Hello,
Took me a while to figure it out but what works for me:

During the week:
Run in the morning before work in a fasted state
Climb OR Strength (General, Max or Hangboard) in the evening

Weekend:
Outdoor or Indoor Climbing depending on weather and familiy obligations
Longer Z1 session than during the week

[Zirbelkiefer]

Zirbelkiefer on September 6, 2019 at 1:12 am · in reply to: Breakfast Ideas? #27941

What I eat nearly every day for breakfast (always after my fasted Z1 workouts):
Porridge with a scoop of vegan protein powder, nuts, flaxseeds or chia seeds, flaxseed oil, berries, stomped banana or grated apple

[Zirbelkiefer]

Zirbelkiefer on August 22, 2019 at 5:42 am · in reply to: Workshops? #27175

Hello,

I have read both TftNA and TftUA, currently following the 24w mountaineering training plan and read the UA website content on a regular basis. I wonder wether its worth getting access to the Mountain Performance Online Workshop?

Thank you

[Zirbelkiefer]

Zirbelkiefer on August 10, 2019 at 7:15 am · in reply to: Hip flexor / Musculus sartorius pain #26598

Thank you all for your input. My doc is currently on vacation so I will use this time to try some of your tipps. I will focus within the next two weeks on:
-) suggested stretches
-) back mobilization
-) abductor strengthening
-) foam rolling

Wish me luck
Cheers
Thomas

[Zirbelkiefer]

Zirbelkiefer on October 16, 2018 at 1:31 am · in reply to: CTL/TrainingPeaks and TFNA #13975

This is a great thread which helped me tremendously. One question I have left is how to treat pure Alpine Skiing? For me this is a mix of strength training / muscular endurance with larger breaks (sitting on chairlift). I have no idea hoch much TSS to allocate … Maybe you can share your thoughts .. Thanks!