Hashers And Mashers - Part 3 - Open (Page 9)

Chris - Knees are hard to deal with at the best of times.  Last year I had a bad bike fit and I developed right knee problems (only when I was on my bike) and saddle issues.  A refit helped the saddle issues but the knee lingered until early April this year when I injured my calf.  For that injury I started doing trigger point therapy on my right posterior knee and specifically to my Popliteus M. (deep at the back of the knee).  Since then my knee seems to be back to normal.  At least it didn't bother me at my Oly on Sunday and I did use my knees as hard as I could.

Where you're describing the problem (medial adductor/hamstring), if it is close to the medial knee, could be helped by some trigger point therapy or Ultrasound.  Ask your Physio if he knows trigger points or has Ultrasound (I prefer Interferential Current but any electrotherapy would be useful).  I can't say for certain they would help but they wouldn't hurt and might help.  At least ask him to press carefully into the back of the knee and see if the Popliteus is tender or in spasm. 

In addition to this above - Lay on your back (floor or bed) - preferably in the absence of young children who love to pile on - then lift your bad leg and lay your ankle on the opposite knee (so your legs are in a figure "4" position and then put some pressure on your bad knee.  Not so much pressure, maybe 50% at most, and see if anything hurts and where.  If nothing it should be easier to fix but if you feel something the location should be the source of the problem.

Your problem is obscure but as frustrating as it might be keep at it - something will work.

Your race report makes a great read, George, you have a real way with telling a story. Glad you escaped the pickup truck unharmed and went on to finish feeling good. Re: running off the bike, I hear what you're saying, that really is something I need to work on too! (don't we all?)

Just as Mike has said, keep it simple, and go through a dummy run when you rack your bike. I do transitions pretty well exactly like this (apart from no socks for the bike, and bike shoes clipped to the pedals, run barefoot) The only thing I would add is to look around for landmarks near or lined up wih your place on the rack, eg a large tree, so when you get out of the swim all disorientated (I usually do) it's easy to find the spot.

This is a great explanation, glad I don't have to write this all out since Mike is on top of it.  Before the race I ALWAYS walk through each transition, generally I find I missed something or should move something.  Go to swim in, find the best route to your bike.  I always put on my helmet first and buckle because there is a penalty attached.  I lay out things I need either inside my helmet (sunglasses) or shoes (socks, body glide, inhaler) so that I HAVE to see them and use them before I take off.  Same with T2, walk from bike in, put your race belt and socks and hat or whatever in your shoes, and walk through run out.  Gives me a lot of calm about those parts of the race while I have lots of nervous energy to work off anyway.

Todd - I found it interesting that you ate Medjool dates for your IM.  I was curious - How many did you eat per hour?  My wife is Vegan and I like dates but I wonder if they'd be too sweet for me.  On my Saturday ride I'm going to carry a supply of my wife's "Energy Bars" for a 4:30 ride and see how well they work.  They may be a bit high in fibre but I'll see how it goes.

Nicole - I don't have anything to add about Transitions.  Definitely take time to know where your bike is.  Very important.  I did want to suggest you gather all your gear together and then set up an "At Home" transition area on your front lawn (or living room) and then just experiment with positioning and order.  I found I saved a minute in T1 and another in T2 by not wearing my bike gloves because I have so much trouble getting them on and off.

Carlo - For smoothies you can use any combination of fruit (fresh pineapple, apples, bananas, oranges or mixed berries are great); veggies like Kale, spirulina, gelatinized Maca, Camu Camu berry powder, goji berries, hemp seeds, swiss chard, spinach, cucumber and for flavour and caffeine(?) use Cacao.  Use Almond or Coconut milk.  You don't use everything just pick and choose until you get some favourites.  We really like the Maca,

A basic smoothie should include: 1cup fruit/ 2 to 3 cups of greens/ 1 to 2 tbsp. of nuts or seeds/ 1 cup of liquid.  Plus the cacao for you.

Mmmm the grill looks great. Food tastes so much better on a charcoal fired grill, but we don't seem to get ours going very much at all these days. Must find the time!

No big plans this weekend- I was out for an 18 km run this morning but developed sharp, stabbing knee pain at about 8km so I called it quits. Went home, iced the knee, and now I'm really hoping that it's just a one off and will go away. Got a half marathon in 2 weeks!

I WANT TO RUN, GOSH DARN IT.

nah, i expect all they will say is what i have been doing, compression, ice, elevation, aleve, various PT exercises.  there is nothing a doc can do for a sprain, really, just a waste of my time and money.