Stickyrunner01's Group - The bus is FULL! (Page 6)

DirkP - 2011-01-01 10:27 PM Tom,
What does anyone know about lactic threshold workouts for the bike?  I need to work them into a schedule but I know very little about them.

jfought - 2010-12-31 12:11 PM After looking at Dave's training plan, I have a question for those of you who are (how do I say this gently?) of the more "mature" age group.  Notice, I didn't say old?  I'll be 45 next summer and have to be REALLY careful not to injure myself by doing TOO much.  The joints (especially my shoulders, knees and lower back)  just don't take the abuse that they used to when I was in my 20s.  I always feel like I'm on the edge trying to push myself, but not hurt myself.  Cross-training helps.

So, I'd love to hear from some of you.  How do YOU prevent overuse injuries?   

bfwhitt - 2011-01-02 10:53 AM

OK I will jump into the fray here, and thank everyone fro their blogs and info.

Jayne,

As it seems I may be the most "mature" one of the group (just turned 50 in November), there are a couple of things I have learned about myself and my training over the past two short years of doing tris and a lifetime of sports and set backs. I do not take my own suggestions all the time but some things I try to do, and books that I have read have helped.
As several others have noted; easy does it, however be consistent with training. The consistency goes a lot farther then trying to fit a killer work-out in that I am going to pay for the next day. Small increments in distance for endurance to start, and work on technique, these two components have translated to faster pace over time.
Some other thoughts- warm-up, warm-up, warm-up... I try to fit some Yoga into my routine as well, even if it is just by myself. I try to stretch well after my workout and also at night before I go to bed.
A couple of books that have helped me with technique and also helped not to abuse my body and relax. Danny Dryer's - Chi Running - I am a forefoot runner, always have been. I am convinced this puts less stress on my back and body as a whole. I was in several car accidents as a teenager and was laid up for months with back issues. There is some controversy about forefoot/barefoot running but at 50 I am a believer. Very rarely do my back issues flare up unless I am not doing the things I suggested like stretching, core work and yoga...
For swimming Total Immersion by Terry Laughlin helped me (again there are differing opinions on his technique) but it has helped me relax in the water and become more efficient, still have a long way to go however.
Last but certainly not least is keeping my core strong.... to me this is key for all other parts of my body and helps me with my back, legs and shoulders, and to keep in alignment...I also go to the chiropractor on occasion for a tune-up.... bottom line for me is constant vigilance in all these areas...hard part is finding the time to get it all done..... hope this helps...... sorry for the long winded response..

bfwhitt - 2011-01-02 10:53 AM

OK I will jump into the fray here, and thank everyone fro their blogs and info.

Jayne,

As it seems I may be the most "mature" one of the group (just turned 50 in November), there are a couple of things I have learned about myself and my training over the past two short years of doing tris and a lifetime of sports and set backs. I do not take my own suggestions all the time but some things I try to do, and books that I have read have helped.
As several others have noted; easy does it, however be consistent with training. The consistency goes a lot farther then trying to fit a killer work-out in that I am going to pay for the next day. Small increments in distance for endurance to start, and work on technique, these two components have translated to faster pace over time.
Some other thoughts- warm-up, warm-up, warm-up... I try to fit some Yoga into my routine as well, even if it is just by myself. I try to stretch well after my workout and also at night before I go to bed.
A couple of books that have helped me with technique and also helped not to abuse my body and relax. Danny Dryer's - Chi Running - I am a forefoot runner, always have been. I am convinced this puts less stress on my back and body as a whole. I was in several car accidents as a teenager and was laid up for months with back issues. There is some controversy about forefoot/barefoot running but at 50 I am a believer. Very rarely do my back issues flare up unless I am not doing the things I suggested like stretching, core work and yoga...
For swimming Total Immersion by Terry Laughlin helped me (again there are differing opinions on his technique) but it has helped me relax in the water and become more efficient, still have a long way to go however.
Last but certainly not least is keeping my core strong.... to me this is key for all other parts of my body and helps me with my back, legs and shoulders, and to keep in alignment...I also go to the chiropractor on occasion for a tune-up.... bottom line for me is constant vigilance in all these areas...hard part is finding the time to get it all done..... hope this helps...... sorry for the long winded response..

DirkP - 2011-01-02 7:05 PM I haven't done either the HIM or IM but I have completed a couple of Oly's.  The training time for a HIM is very close to what I am doing for my training right now.  The plan available to me for the HIM is very close, time wise, to my normal workout load.  Looking at your logs from Oct and Nov you would need to pick up quite a bit of time to hit the time allotments to make the workouts happen.  I think you will need to make the decision based on available time in your schedule.

How many hours a week will you have available to dedicate to training?  will your workout partner jump into the tri training with you?  If so it would help you remain accountable and give you someone to help you stay focused.

dhopman - 2011-01-02 8:31 PM Wow, looking back through my logs it seems like my average weekly volume for my HIM was around 7 hours per week, and the max volume was only around 10 hours. It felt like a lot more than that for some reason. I think anyone can find a way to get 7 hours a week of training in. Not that it's always easy, but it shouldn't feel like an enormous hurdle. One hour per day is all. If you do a 2 hour ride on the weekend, that will afford you a rest day!

We had the official weigh-in tonight to kick off IMTX training. I'm at 175lbs - I think 5 pounds lighter than my going-in position for the HIM last year. It was wet out so we did a trail run rather than a bike ride. It was a HILLY 7 miler. So nice to get the lungs pumping though.

jfought - 2011-01-02 8:13 PM

Jayne: The best Ab workout that I have done was on the P90X video, not sure you can get it without buying all the videos. Basically they mix it up and have various exercises that make it interesting; like seated leg pull ins, crunches, leg climbers, side crunches, seated twists. I always start slow if I have not done a lot of ab work for a while, I will add one extra repetition every time I work on abs. My understanding is that you cant overwork abs, so doing them every day or several times a week and adding an extra rep will get you there fairly quick. Like I said core work is key and helps with everything else.

Seren - 2011-01-03 1:42 PM Planned to add an extra day of running this week but this morning my left calf says otherwise. So here I sit this afternoon, resting elevating compressing. Had to postpone my XC ski lesson til Wednesday.

michgirlsk - 2011-01-03 3:12 PM

Oh no!  What do you think happened?  Was it a sudden occurrence, or a result of something gradual?[/QUOTEI think it's a result if running in the vibrams and then also yesterdays bike in the slush kinda stressed out the calf. It's starting to feel better thus afternoon

Seren - 2011-01-03 1:42 PM Planned to add an extra day of running this week but this morning my left calf says otherwise. So here I sit this afternoon, resting elevating compressing. Had to postpone my XC ski lesson til Wednesday.