Tri Curious - closed (Page 6)

Ooo another swimmer! Excellent. Your expertise is gratefully accepted!

As for rehabilitation, in the clinic we have typical starting points that we will generally take all patients with a particular problem to depending on severity/duration of injury. Each practicioner has their own set of progressions that work for them. For example, we could do ultrasound + stretch + mobilizations for 6 sessions and if we're seeing progress, good. If not, maybe we would try accupuncture, heat therapy, etc. It depends on the person but there are trends too luckily so we're not starting from scratch with each patient. I recommend visiting a physiotherapist or athletic therapist along with stretching and tennis balling at home so that you can correct the problem.

Is it fun being a moderator? How did you end up being a mod for BT?

Alright, time for my spin!! Or else it might not happen... (I was supposed to do one yesterday...)

See, everyone has trouble starting sometimes. Just do it!

Tip: Commit to doing at least the first 10 minutes of every training session, then deciding whether to stop or continue. In most cases you will continue.

I need to start doing that tip on a regular basis. I've done it a few times where I've ended up doing my entire workout after not feeling it.

Kid is still sick, temp of 103.8 this morning. So ended up going to the doc and getting some antibiotics. No swimming today, probably no lesson tomorrow.

Printed off one of the biking plans and I want to give that a try, so will hopefully do that tonight. We'll have to play it by ear though, my oldest has swim team tonight, and I was up from 1-4 am with the little guy, so a good night's sleep may be the best bet.

Hopefully your kiddo is feeling better soon!

I don't think I work hard enough during the bikes and swims for it to act up. LOL

For some reason, it's more noticeable on the wogs....

Hm. I've never thought about why. But seriously, I'm now thinking that I don't work as hard on the other two things..... Hm.....

We don't want your asthma acting up during those sports, I was thinking along the lines of you working to excel in those areas during training/events, and just focusing on completing the run portion.

Have you talked to your doctor recently about running and the effect your asthma has on it?

Edited by mbasta 2011-01-21 5:53 AM

Some of my favorite moves for bodyweight strength training at home: calf raises, squats, lunges, crunches, supine back extensions, and push ups. If you like this idea, do 1 set (1 of each exercise) and write down how many you can do before you need to stop. Let me know the number and I will help you make modifications/progressions as needed. if you don't know what some of these are please let me know!

In response to the at home exercises here is what I can do til the 'burn' starts:

Calf raises - 30
Squats - 5 (stand alone) I seem to have balance issues on this one!!
lunges - 15 each side
crunches - 20
Back extensions (laying on the floor) 8
Pushups - full length - 4

I would appreciate any advice/input!
Thanks!

I'll try that later tonight. I'm interested to see what I can do. Do you do calf raises on a step or just on the floor? And the back extension - laying on the floor and then lifting up from the waist?

I did the calf raises on the floor.  I did the back extensions like you described.

Sounds like a good start! Once you get the hang of the movement you'll be able to do more squats, just keep working on it. Be sure that your knees don't pass your toes when squating because it puts a lot of pressure on the knee joint (lunges too). I recommend that you try single leg calf raises to make it a little more challenging since you can do so many.

You can do the calf raises on a step or on the floor, but I tend to do them on the floor. For back extensions you can lye on the floor and lift the chest and head up, if that's too easy bring the arms up level to the shoulder with elbows at 90 degree and raise them too. If you have an exercise ball you can do back extensions on it too.

GO PACKERS!!!!!!!!

I totally did that on Wednesday this week. I was initially planning to hit the Y after work, but we had a really busy day and I was physically exhausted. I was ready to blow off the workout. When I left work, the sun was out and it was nearly 50F. On my way home, I decided I should take the dog and do the workout outside - even if I only walked. Well....once I got going I was fine. Managed to do the whole workout for that day. Sometimes (many times?) the getting going is the hardest...

Same to you, Melissa! No huge plans for the weekend. Some work, some homework, and some housework. ;-) We are going to dinner at friends this evening, so that should be fun. Food and chatting....

The sprint I'm signed up for is 250m swim, 20K bike, and 5K run (in September 2011). So far, I'm working on a couch-to-5K run/walk program I found on Women's Health Magazine. It starts really slow (I need that) and works up. I'm finishing up week 2 (out of 6). I'm up to running(wogging) 2 minutes at a time, but it is really kicking my butt. I would (maybe should?) slow down, but I'm already only going an average of 3mph. Ack. I thought I was walking at least that fast and some wogging would make me faster, but it doesn't appear so. Ugh. Should I keep pushing and hope/plan that it will get better/easier, or slow down to a snail's pace and hope I get faster? I have to finish the tri in 2 1/2 hours, so I'm kinda freaked about that....

I've also started slowly working on my swimming. Working more on trying to get the breathing to flow right now than actual form, etc. I looked at the swim tips here on BT, and have been doing the "bobbing" breathing practice.

Not working on the bicycle right now. I regularly ride 7-12 miles during the spring/summer, so I'm not worried about that part. I'll wait til the weather gets better to start working on that outdoors.

I guess I'm feeling okay about things at the moment. I'm already doing more running than I ever have before. I'm just kinda looking at that 2 1/2-hour time limit and fretting...

Hope the weekend is going well for everyone!!!

I wanted something different. So I got one of these:

http://www.weiderfitness.com/webapp/wcs/stores/servlet/Product_-1_1...

It arrived yesterday. I put it together and used it. It was.... fun, actually.

Looks like more like a torture device. Haha!! What all do you do on it? Throwing something new in the mix can definitely liven things up and make them more fun! ;-)

I'm attaching my current training plan (haven't gotten the training log up an going yet). I chose this one because I needs something that works up slow, but it's really really testing me. I did make a couple small adjustments as to rest day and days off  of running activities. Wondering if it ramps up too fast? Should I switch to the 5K plan that was posted on here earlier? Any input/suggestions would be warmly welcomed! Thanks!

Edited by kkvane 2011-01-22 2:11 PM




Attachments
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5K training.doc (49KB - 9 downloads)

Hey there,

I have asthma too, but I've found a way around my asthma that doesn't bother me while exercising.

For me, at least, it's really all about pace and breathing. I could swim all day if I had to at race pace, simply because I can pace myself and my breath rates to match my natural rhythm. As long as my lungs get the proper ratio of oxygen intake to expenditure, I'm fine.

Here are a few tips:

Try a yoga class. The instructor will ask you to focus on your breath and will keep bringing your attention to it throughout your yoga practice...after a while, you'll notice a change in your breathing so that it is deeper and more effective, and you'll be more concious of it even when you're not doing yoga.

Try to slow down when you're cycling, swimming, or running and just focus on your breath.

I used to (and still do sometimes) hate running because I'd get winded so quickly and my asthma would kick in and I wouldn't be able to breathe at all for a bit.

Try running without music and listening to your breaths. I have to breath in long every 1st step for 2 steps and breath out two separate, short breaths like (HA, HA) for steps 3 and 4. Don't be afraid to break your breaths into parts like that -- it's how most musicians play!

I'm a bit of a musician myself, and after years of swimming, yoga, and sax/flute/tuba/trumpet playing I find that i can get around my asthma with a bit of toying with breath rates and paces.

I'm also learning the bagpipes currently...when was the last time you heard of an asthmatic piper?! Haha.

I start my tri fitness class tomorrow at the gym...wish me luck!

Happy training everyone!

Cate

Good job on getting moving, you guys! And Cate, good luck on your tri class. I'm interested to hear what all it entails.

Good news! My little guy is much better. First dose of antibiotic and his temps stayed down in the 101-102 range instead of >103.5, so that was a huge relief. He's much better today, last dose of antibiotic (3 day z pack, gotta love them!!)

Moved our treadmill around in the basement. It's an unfinished basement, and there's NO WAY that I can run with my back to the rest of the space. We have a free day tomorrow, so my plan is to get on the treadmill for a walk with a little bit of run to see how the heel/arch does. Then the boys and I are going to try to do the body strength challenge.

Hoping to get to the pool on Monday. I usually use my Monday morning to run errands but since I haven't been in since Tuesday, I'm going to go and see how busy it is. Maybe. Otherwise Tuesday for sure. I finally did 150 yrds without stopping, so I'm hoping to be able to add 50 on each time I go.

Edited by kwynnc 2011-01-22 11:26 PM

So happy your little guy is feeling better.  I remember those days (and nights) of fevers.....it's great when they start to feel like themselves again!

Oh...just in case you all don't know what day it is....

GO PACKERS!!!!!!!!





Edited by Threejs 2011-01-23 9:56 AM