Nunya
Member
45+ female, competing in a sport that requires multiple sprint type heats throughout the day.
Sometimes the time between heats is as little as 10 minutes, sometimes 30 minutes, sometimes an hour. A typical competition day will have 5-10 heats and each heat/event lasts about 38-45s in duration. Competitions range from 2-5 days, big national events will be 3-5 days.
I’m toward the top in my sport, and I’m fast. Plenty of power. I’m on TRT and pretty good at building power muscles when I am applying myself.
5’4” 135lb - was 22% BF back in September but probably less now, need an updated DEXA. Spent July-October cutting fat while eating as much protein as possible and lifting as heavy as I can stand. 5mg Tirzepatide on board to get A1c down from borderline prediabetic, help with weightloss, and allow me to utilize carbs for something other than a tire around my midsection. Eating squeaky clean, my ’treat’ is a sugarfree oreo cookie at night. Shitloads of protein, pretty low fat, clean carbs.
RHR 65
HRV ~37ms
Max HR after a heat: 166, back down to 90s in a couple minutes and then back down to normal from there.
At the moment I’m lifting at the gym 5days/wk unless I’m away for a competition (weekends + travel time). Also hop on a rower ~2x/wk and do intervals to get HR way up, then back down.
I have a sprint program that I also do 2x/wk.
My cardio is great; after a heat, my respiratory rate is down to normal within a minute or so, not even breathing hard, barely sweating.
While I have power, if I have a couple of heats one after the other, my legs will get GASSED. And of course by the end of a day, pretty tired. By the end of a 4-day event, gassed.
Thoughts on how to increase sprint reserve/capacity? ie the number of times in a row I can sprint without having rubber legs?
More sprint intervals in training for better muscle recovery? More HIIT sessions (currently only do 1/wk because the DOMS kills me every f*ckn time)?
And *at* competitions, there is no drug testing, so I’m not above PEDs to help with recovery.
Looking forward to any advice received. Given my age, I’m also keen on longevity in the sport. Not gonna slam my body on the treadmill, for example.
Edited to add:
Test Prop 10mg/wk TRT
Progesterone 100mg/day
Estradiol Patch .0375mg/day (2x/wk)
HGH 2iu/day
Tirzepatide 5mg/wk
BPC/TB .5mg/day
Started PPS 125mg 2x/wk this week, will run for 6 wks and evaluate
Sometimes the time between heats is as little as 10 minutes, sometimes 30 minutes, sometimes an hour. A typical competition day will have 5-10 heats and each heat/event lasts about 38-45s in duration. Competitions range from 2-5 days, big national events will be 3-5 days.
I’m toward the top in my sport, and I’m fast. Plenty of power. I’m on TRT and pretty good at building power muscles when I am applying myself.
5’4” 135lb - was 22% BF back in September but probably less now, need an updated DEXA. Spent July-October cutting fat while eating as much protein as possible and lifting as heavy as I can stand. 5mg Tirzepatide on board to get A1c down from borderline prediabetic, help with weightloss, and allow me to utilize carbs for something other than a tire around my midsection. Eating squeaky clean, my ’treat’ is a sugarfree oreo cookie at night. Shitloads of protein, pretty low fat, clean carbs.
RHR 65
HRV ~37ms
Max HR after a heat: 166, back down to 90s in a couple minutes and then back down to normal from there.
At the moment I’m lifting at the gym 5days/wk unless I’m away for a competition (weekends + travel time). Also hop on a rower ~2x/wk and do intervals to get HR way up, then back down.
I have a sprint program that I also do 2x/wk.
My cardio is great; after a heat, my respiratory rate is down to normal within a minute or so, not even breathing hard, barely sweating.
While I have power, if I have a couple of heats one after the other, my legs will get GASSED. And of course by the end of a day, pretty tired. By the end of a 4-day event, gassed.
Thoughts on how to increase sprint reserve/capacity? ie the number of times in a row I can sprint without having rubber legs?
More sprint intervals in training for better muscle recovery? More HIIT sessions (currently only do 1/wk because the DOMS kills me every f*ckn time)?
And *at* competitions, there is no drug testing, so I’m not above PEDs to help with recovery.
Looking forward to any advice received. Given my age, I’m also keen on longevity in the sport. Not gonna slam my body on the treadmill, for example.
Edited to add:
Test Prop 10mg/wk TRT
Progesterone 100mg/day
Estradiol Patch .0375mg/day (2x/wk)
HGH 2iu/day
Tirzepatide 5mg/wk
BPC/TB .5mg/day
Started PPS 125mg 2x/wk this week, will run for 6 wks and evaluate
Maybe just suck it up and do MORE of them and I’ll get acclimated.
