Saturday, December 15, 2012

Finding The Balance In Your Training Routine

We all face similar challenges in our training.  When training for triathlons one challenge is how to fit it all in.  If you are pretty good at all three disciplines then you are one of the lucky ones.  Most people have one area they are really strong at such as the bike and one area they are really weak like the run and then they may be OK at swimming.  Some people find swimming is their challenge and running is their strength when the bike is pretty good.  I always tell my clients if they have to miss a workout don't miss one of your weakest areas!  This is tough for clients because they typically want to do what they are strong at.  So if a client loves to run and is strong at running it is pretty unlikely they will EVER miss a run.  If they hate swimming it is VERY likely they will miss a swim here and there for various reasons.  Does this sound familiar?  If you want to improve your weakness and you fall into this scenario then you will need to change this pattern.  If you have to miss a workout one day and its your weakness then talk to your coach about moving it to another day and missing a workout that is a strength instead.  In an ideal world we would never miss a workout but this is the real world and sometimes things come up.  

Some of my clients swimming at our swim group!
Meeting with a group makes it harder to miss because
you are expected to show up:)
In addition to all the training required to prepare for a race you need to think about stretching, foam rolling, ice baths, graston, active release therapy and massage.  These are all important parts of your training routine.  If your preparing for a race and training a lot I would suggest getting a massage at least two times a month.  This can be an important addition to your routine to keep you healthy as your training volume increases.  A good day to schedule a massage is an off day or easy day.  Foam rolling is another important part of your training.  I suggest foam rolling 3-4 times a week depending on your training volume.  Foam roll either before or after your workouts.  If you do it before it can be used as part of your warm up.  If you do it after then make sure you foam roll first and stretch after you foam roll.  Always do stretching after every workout.  Taking 5-10 minutes to stretch will pay off.  Static stretching (holding your stretch) should be done after your workout.  Typically hold each stretch 30-60 seconds.  Moving stretches or active stretching can be done before your workout.  Usually once a month I go to my Chiropractor and get Active Release Therapy and Graston on areas that have been bothering me.  I believe this has been an important part of my training for the past 5 years.  I feel it has enabled me to train with a high volume and not have any serious injuries.  Here are some great people that have helped me stay healthy over the past few years: 

Nancy Dickenson - stretches me once a week -
Ashley Godfrey - massages me once or twice a month - 702-348-8290 text is best
Nick Savatgy - 702-256-2225

Training is great but you can't forget all the other things that you need to do to stay healthy!

Thursday, December 6, 2012

Hip Pain? Not From Running but Swimming?

I have suffered with an annoying pain in my hip that has been managed for years with Active Release Therapy, Graston and Stretching.  I always figured it was from running. Lets face it many common injuries are from running but if your a runner you keep running and find ways to manage things.  I know my running form isn't perfect and I have always tried to work on some of my imperfections.  Recently I was forced to take time off from swimming.  I was out of the pool for 2.5 months.  I have not done that since I started triathlons over 10 years ago.  I was able to run and bike so I did that a lot.  I even got up to running 35-40 miles a week.  I love to run so I took full advantage of my time out of the pool.  I didn't realize for the entire time I was out of the pool my hip didn't hurt at all.  In fact it only occurred to me that it wasn't hurting when I recently got back in the pool.  The first few days back in the pool it was an easy swim and I didn't have any problems.  The next few workouts were a little longer.  After two days in a row of longer swims I was  feeling the dull ache in my hip halfway into the swim.  A bright light went off in my brain.  This pain has been caused from swimming all along!  We often think of swimming injuries connected with shoulders but my left hip?  What could I possibly be doing wrong in the pool to cause this pain.  As a coach I am certainly going to get to the bottom of it!  I have been told by two different coaches that I don't rotate enough and I only breath to my left (the side of my hips that hurts). Could this be part of my problem?  I don't know but I will try to find out. I have an appointment with my Chiropractor tomorrow and hopefully we can get to the bottom of this!  I will have someone video me in the pool to check out my kick and rotation.