kaburns1214 Mentor Group - CLOSED (Page 23)

What saddle did you do with?

Lifting and stationary bike today.  Had planned on getting in the pool but every lane was double occupied.  Good news is that it appears over the past month and a half the pool was closed for renovations they put a heater in as massive amounts of steam was coming off the pool today. 

Oh and I started foam rolling my IT Band and the rest of my quads.  Dear God the pain. 

I went with a Specialized Ruby body geometry women's specific saddle. Very minimal. They did a sit mearsurment for me. I have enough padding on my sit bones that I didn't need anymore on my seat. As soon as I tried it on the trainer there at the shop I could feel so much difference.  My pedals are Look Keo easy

I found a good massage therapist can do a weeks worth of foam rolling in one session.  The massage won't be relaxing but you'll feel better right away.

check out the debate started by Sklarz in the tri talk forum:

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=239215&posts=105&start=1

I read the first couple pages and the last couple.  Entertaining read.  I have learned not to post about how I feel ST helps directly with triathlons because you will get flamed.  The thing that makes CF posts funny is that CF'ers are very defensive about the workout style and they get VERY passionate.  Makes for good reading and.

Decided to take a break from lunch and get a mid day workout in.  Wanted to try another brick today, as I am trying to build up my base.  I felt pretty sluggish today on the trainer.  Started off pretty slow, but finished what I thought was strong, the last three miles I averaged 20.1 MPH.  Not too happy with the overall average speed. (15ish)  I did have the resistance higher, so my legs were burning pretty good. 

Did 2.5 miles of intervals on the treadmill following the bike trainer, 1:30 sprint, 1:00 jog, last 5 were at a 7:30 pace.  Felt pretty good.  I did notice, with this being my second "tiny brick", that as soon as I get on the treadmill, my calves would cramp a bit.  So I stopped for about a minute and stretched them good.  That helped. 

Is it typical to get cramps like that when you first start doing bricks?

I think I like the 5:15/5:30ish AM workouts better. 

Followed that up with a Myoplex Lite Protein Shake and a Mini Whole Wheat Bagel with 1/2 tbs peanut butter.

Back to the desk!!!!

I got more of a rubber legged feeling when I first started bricks or when I don't do them for a while.  How was your hydration pre/during the workout?

I am pretty anal about drinking water. Drink it all day, and my "waste" is always clear, if you know what I mean.  I also had an entire sports bottle of water during the workout.  I think I am hydrated enough, but maybe not.

More specifically how was your electrolyte intake?

Well that's the easy answer out the window. 

Couple things I would offer up with aqua jogging and dealing with injury (I still have IT pain):

On running:
-  Since you are injured, if you can get a run in, DON'T do a brick (do as I say, not as I do), because that is extra stress on the injured area doing bricks.  Try to do the run alone and don't bother even trying to do 2 workouts spread out.  Your body needs the rest right now.
-  Don't worry about your pace, just get the runs in.  Your pace may be too quick right now, maybe try slowing it WAY down.  You just want to get your legs used to running right now, you can work on pace later.

On aqua jogging:
-  I usually based my effort on HR. So wear a HR monitor in the pool and try to achieve a rate that you want when you run.  Don't worry about how many laps you can do, although keep track for progress.
-  If you are feeling good enough, try to get some speed work in.  Move your arms and legs alot quicker.  I can only do 25's at a time and I do 25x10 and go back to jogging.
-  Base your aqua jogging on time. If you run a 10 minute mile and you are scheduled for a 3 miler, aqua jog for 30 minutes, and so on

Also, don't be suprised if your core is super sore after the first couple of time aqua jogging.  You are working your body in a different way.

Carrie what is your regiment for dealing with your IT issue?  Have a feeling that's my issue as well.  right now I've cut a good amount of running volume, I'm foam rolling, icing and elevating.

Man watching a good movie sure does make the trainer more bearable!! 

Watched first half of SALT while on the bike. 

SALT was awesome

I guess that could be the problem.  I usually use HEED when Mountain Biking, never even thought to use it on the trainer.  I need to pick up some more, unless everyone has a better product to use.
Recommendations???????

I'm not a Heed fan but if it works for you that's what matters.  Personally, I use Infinit (www.infinit.com) where you can customize your drink according to your neds (you take a survey, its pretty cool).  If you take the BT survey there's a code at the end for 20% off Inifint too.

I roll with a BCAA drink and a NUUN tablet on long runs.

I bought some biking scenery videos from Bike-O vision. Today I rode through Zions and southern Utah. They help too

Not trying to be a D-bag, but your workout concerns me a bit: What plan are you following that calls for very short running intervals following a ride, particularly if you have little experience doing bricks and especially during a base time like now?  I think you are better off doing an easy run of 10-30 minutes to help your body get used to bricks.  Keep your RPE/HR low on the run. 

It is very typical to have calf cramping or side stiches when first doing bricks.  they will go away.

If you did CF you would never get dehydrated.

If she did CFE she'd podium

it is worth the bronze membership to download a training plan and then see the results as you follow it. I started free, upped to bronze and then moved to silver for more access to plans. Currently I am using a winter maintanence plan and it is pushing me in a good way.

Well my IT band issue was quite serious after my 1/2 mary end of Nov, so I ended up not really running for a month, but as you can see I have really come a long way and am putting in good mileage.

Here is what I have been doing (from ortho Dr. and PT)

1. I am not sure which has done it, but I am regularly taking 1 mobic per day (anti inflammatory) and 2 500 mg of vitatmin C per day (read an article that it can help and can't hurt).

2. ice when it is sore

3. PT does ultrasound at the beginning of our session then he puts some medicated pad thing on the IT band area and hooks me up to a battery and zaps the area

4.  Strength training - we found that not only did I have very tight IT band and hip flexors, but my glutes and hams were seriously deficient.  When those go the IT band has to pick up the slack. So here is my routine for strengthening, all are 3 sets:
-  calf raises off a step - 3x30
-  side leg raises - 3x30 or 3x40 on each side
-  clams - 3x30 (these use a band wrapped around your knee and you open your leg (http://sportsmedicine.about.com/od/strengthtraining/ss/Glute-Activation-_6.htm), this will work both hips and you will eventually feel it in the glutes
-  Hams exercise - don't know what you call it, but lay on your back with your feet on the stability ball, do a butt bridge then bring the ball towards you with your feet while you butt is in the air, works the hams - 3x15, or 3x20
-  1 legged lunges - 3x10
-  stability ball squats - either 3x30, or 1x30, but each time you go down hold it as long as you can

5. stretching:  1. quad - standing pull your leg behind you to your butt and lean forward for better stretch 2. hams/glutes - laying on your back, put your foot on your opposite knee and puts your hands behind the knee and pulll up

Foam roll the IT band every day - make sure you are hitting it correct, as it seemed I was foam rolling the outer quad and not the IT, so it took me 3-4 weeks until I could foam roll with my feet totally off the ground with no support.

Also, if you are doing bricks, or hard or long bricks, lay off the bricks or only do a minimal 10-15 minute run, if anything at all.  Nothing hard or long as it put additional stress on the IT band.

If some or not all of this makes sense, ask, I feel like I might have been vague.  Or maybe I can get examples off the web if it doesn't make sense.  Assuming, you don't see the Dr. or PT, if you start the rest of this, I would expect you could seem some pretty fast results and get back running soon.  I have also reduced my speed (more for HR training), but I am sure that has helped as well.

Let me know how it goes, but don't let it get out of hand as it will take you out or training completely