OK, thanks. I thought it might be something in the range of a week or two. Since I’m starting at sea level I need all the red cells I can muster!
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I just recently recovered from upper hamstring tendinopathy (AKA, pain in the…er… glutes). And it was the result of OES as I was training for my first mountaineering course. I went to my chiropractor for it (he’s the best sports therapist I’ve been to — anything musculo-skeletal) after finally looking up what pain with sitting might be from.
I was told to strictly REST it until there was no pain. Essentially any time those tendons are in use and you feel them (very slight to intense pain) you just are doing more damage. It took me about 10 weeks. Really sucks. That’s actually what brought me to UA (via TFNA) — I don’t want to inflict an overuse injury on myself again.
I’m pretty sure the main cause was one-legged dead lifts I was doing. These are one of 2 exercises recommended in Freedom of the Hills, but I started with probably too much weight and definitely not enough recovery time between sessions. Once the tendons got irritated I continued to wreak havoc on them with lots of uphill running — again without regard to recovery days. The 8 hours sitting in the car up and back to the Sierras was excruciating — much worse than the climbing itself! If you have to sit, get something like a round neck pillow so your sit bones kind of hang over the edge. This injury is apparently most common in runners, especially training hills. 🙁
Thanks for the link to the Khumbu article. That’s the best explanation I’ve come across of both why low-intensity training is beneficial and how the heart/lungs/muscles respond at altitude. Answered a lot of questions!
- This reply was modified 4 months, 2 weeks ago by Raz.
We add 10TSS for each 1000ft gained and lost. We add 10TSS for each 10% of body weight carried.
How is the weight carried factored into TP’s TSS calculation? There is a place to enter elevation gain, but I don’t see anything for including extra weight.
Also, I noticed now that the 14-day trial is expired TP only calculates TSS, no Fitness/Form/Fatigue scores. Unless you spring for a $20/mo or $120 annual subscription, which is kind of crazy high! So other than the TSS, all the base version does is serve as an electronic log book.
I did find general descriptions of how CTL/ATL and Form are calculated, and set up my own spreadsheet to track them. It took a little trial and error in matlab to get an exponential weighting curve that tracks the one in TP, but I’m getting numbers that are close to what I was seeing my trial period.
- This reply was modified 4 months, 2 weeks ago by Raz.
Hey Mgoat — Whereabouts are you located? I too was happy to see a women’s forum here.
I’m a 58 year old novice climber (about a year) and just started learning mountaineering skills this past summer. I’ve always been active and athletic but I’m now working to develop my uphill endurance (I’m an oceanographer by profession — other end of the altitude spectrum!) I’d love to connect with some other people training here with similar interests. My goals are modest — I’m just fascinated by snow and ice and came this –>| |<– close to doing arctic tundra research before I was lured into the deep ocean. Now I’m semi-retired and itching to explore — especially our fast retreating glaciers.
I live in San Diego, but visit Washington state regularly too (parents). Was just up there to do an AIARE course but it was lack-of-snowed out! 🙁
I don’t know about the research behind the Northwestern formula, but it seems to be about as useful as the standard male-based one (i.e., not very). When I apply the 206-(age x .88) formula to myself it gives a max HR of 154, which I can surpass with just moderate effort. Like the standard formula, probably the main caveat is “average” — it’s statistically based, so it would be most accurate for a woman of “average age” (whatever that is, but probably much younger than I am) and “average fitness.” Given that most of the population in the U.S. can’t run for even 30 minutes, it’s pretty likely anyone using Uphill Athlete is well outside the average range.
Thanks for the detailed explanations and links Todd and Scott. Much clearer now how TP is useful in tracking training stress and fatigue load — those are big concerns to me not just for endurance training but in avoiding further injury. I’m just coming back after upper hamstring tendinopathy that was certainly the result of overuse and lack of recovery time when training for a mountaineering course. TFNA was excellent at explaining why the recovery time is needed!
I hadn’t found the TP glossary page — that’s very helpful. (I’d been thinking a negative “Form” score meant I was in poor form somehow!)
The AeT/AnT Self-Assessment is what I used for my AeT, however I haven’t tested AnT yet because I’m ramping my running back up and won’t be training in that range at all at first. I’m pretty comfortable with the AeT — I’m being careful to keep it at a pace I feel like I can sustain and the HR of my nose-breathing limit is very consistent.
- This reply was modified 4 months, 4 weeks ago by Raz.
Thanks, Pete. I’m glad to hear this plan has had some good results. The strength progression is similar to what PT recommended. It’s certainly hard to stay patient, but any time I even hear that tendon murmur I back off a bit. I’ll ease back into normal gait — I have to be careful because I tend to like stretching it out a lot.
What is “eccentric lowering from tall kneeling”?