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Training? What training?
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Happy




Joined: 14 Apr 2006
Posts: 179
Location: Chilterns

PostPosted: Mon Oct 30, 2017 4:03 pm    Post subject: Reply with quote

Achilles injuries sometimes don't take long to recover from with a bit or rest and some nice regular stretching, calf dips and whatnot. Calf strains sound horrid - my other half had one which took months to recover from! Patience is indeed a virtue as is learning what causes things to go wrong where possible.

Such as.. note to self to look where I'm going when running and lace my shoes up a bit more firmly in the future having turned my ankle and broken it (not badly, just a chip) 5 weeks ago. I am missing running!

Will easy spins on the turbo of around 45 mins to 1 hour be beneficial for a few weeks or would short sessions ~ 30 minutes with a bit of effort on and off be better? Or both? Next event will probably be a duathlon in March and my crock leg is currently quite soggy and feeble. Going to try aquajogging too.

Happy rehab to other similarly sidelined people!
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Roscoemck




Joined: 10 Aug 2016
Posts: 431
Location: Glasgow

PostPosted: Tue Nov 07, 2017 1:12 pm    Post subject: Reply with quote

Slowly building up the training time.

Last week was 6 hours made up of 4 turbo sessions, 3 swims and 2 strength and core sessions.

Started this week slowly with a run/walk yesterday and turbo session this morning.

Being very careful with the run/walk, want to make sure I build up slowly and not injure the calf/Achilles again.

One thing I've noticed, my glutes, hamstrings and calves are all tight, pretty much most of the time. This is despite stretching and foam rolling every day, with a few yoga moves thrown in. Frustrating!
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explorerJC




Joined: 20 Oct 2005
Posts: 15683
Location: Farthingstone

PostPosted: Tue Nov 07, 2017 1:31 pm    Post subject: Reply with quote

Roscoemck wrote:


One thing I've noticed, my glutes, hamstrings and calves are all tight, pretty much most of the time. This is despite stretching and foam rolling every day, with a few yoga moves thrown in. Frustrating!


do some mobility exercises...
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Roscoemck




Joined: 10 Aug 2016
Posts: 431
Location: Glasgow

PostPosted: Tue Nov 07, 2017 1:49 pm    Post subject: Reply with quote

explorerJC wrote:
Roscoemck wrote:


One thing I've noticed, my glutes, hamstrings and calves are all tight, pretty much most of the time. This is despite stretching and foam rolling every day, with a few yoga moves thrown in. Frustrating!


do some mobility exercises...


Googling right now, cheers
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Buzz_




Joined: 19 May 2007
Posts: 371

PostPosted: Tue Nov 07, 2017 6:12 pm    Post subject: Reply with quote

Roscoemck wrote:
One thing I've noticed, my glutes, hamstrings and calves are all tight, pretty much most of the time.


4 turbo sessions a week would do that!
https://www.youtube.com/watch?v=fmeSuYVEoio
https://www.youtube.com/watch?v=FuYuvIyu-Sw
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Roscoemck




Joined: 10 Aug 2016
Posts: 431
Location: Glasgow

PostPosted: Wed Nov 08, 2017 8:40 am    Post subject: Reply with quote

Buzz_ wrote:
Roscoemck wrote:
One thing I've noticed, my glutes, hamstrings and calves are all tight, pretty much most of the time.


4 turbo sessions a week would do that!
https://www.youtube.com/watch?v=fmeSuYVEoio
https://www.youtube.com/watch?v=FuYuvIyu-Sw


I would agree, however, I've always had tight hams/glutes/calves even before I started exercising years ago.
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Roscoemck




Joined: 10 Aug 2016
Posts: 431
Location: Glasgow

PostPosted: Thu Nov 09, 2017 8:47 am    Post subject: Reply with quote

Not a bad week so far, 2x runs, 2x turbo sessions, 1x swim, 1x strength.

Total so far 3.5 hours.

I'll end up around 7 hours total training this week. Is this fairly average for others? My goal is a 70.3 next August. Looking for quality over quantity.
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Mungo




Joined: 29 Sep 2016
Posts: 382
Location: Preston

PostPosted: Thu Nov 09, 2017 9:08 am    Post subject: Reply with quote

70.3 x 2 for me too.
Possibly an early sprint at the start of the season ...speed test... or not if I don't have any.
Hitting twelve hours per week, with the fourth week considerably easier.
Just one run per week, slow for one hour keeping my form and breathing in check.
Stick at it Rosey.
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Roscoemck




Joined: 10 Aug 2016
Posts: 431
Location: Glasgow

PostPosted: Thu Nov 09, 2017 10:55 am    Post subject: Reply with quote

Mungo wrote:
70.3 x 2 for me too.
Possibly an early sprint at the start of the season ...speed test... or not if I don't have any.
Hitting twelve hours per week, with the fourth week considerably easier.
Just one run per week, slow for one hour keeping my form and breathing in check.
Stick at it Rosey.


12 hours, where on earth do you find the time!

I always laugh when I get a reply from you Mungo, "Rosey" Very Happy
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stenard




Joined: 04 Sep 2013
Posts: 1779

PostPosted: Thu Nov 09, 2017 1:42 pm    Post subject: Reply with quote

Roscoemck wrote:

12 hours, where on earth do you find the time!

Conversely, I can't quite fathom how you have done 6 sessions for a total of only 3.5hrs. Razz

I'm currently on a relatively light training regime, and it's more some base training that I'm being set by my coach (only started being coached since the beginning of the month). Yet I'm still doing way more than 3.5hrs without even trying.

This week for example is:
2*swim
2*turbo
2*run sessions
1*XC race on Saturday
1*longer ride Sunday, but looking like I wont be able to do anything due to some changes.

However just the first 3 parts equates to 1hr45 of swimming, 2hrs10 of turbo and 2hrs of running, so c6hrs. Then you can add on 3 days of commute riding (c3hrs total) and I'm at 9hrs feeling like I've done hardly anything this week, with XC to come and as much of a ride on Sunday as I can potentially fit in.

How do I fit it in?
Monday was a 45mins swim at lunch. Plus 30mins commute riding morning and evening.
Tuesday was a 1hr steady run before work, 1hr5 turbo after work, plus 30mins commute riding morning and evening.
Wednesday, a 1hr club swim in the morning. Commute riding morning and evening.
Today was a 1hr fartlek run before work.
And tomorrow I'll do another 1hr5mins turbo after I get home from a work trip.

Finding an hour or so a day, is relatively straightforward. It's the multiple training days that require a bit more planning. That said, I can imagine it's easier as a single 30-something with no children!
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tin pot




Joined: 08 Jul 2013
Posts: 2570
Location: Bromley

PostPosted: Thu Nov 09, 2017 3:24 pm    Post subject: Reply with quote

In the working week there are lots of potential training time; up to 2hrs commute in the morning, 30mins at lunch as you have to shower afterwards, up to 2hrs commuting home and up to an hour after the kids are in bed.

I would t recommend doing all in one day though Smile

Weekends and swimming are the hassle.
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Roscoemck




Joined: 10 Aug 2016
Posts: 431
Location: Glasgow

PostPosted: Thu Nov 09, 2017 4:06 pm    Post subject: Reply with quote

Mmmmmm, looking at the last 2 emails, I need to look at what I'm doing with my time, or not.

More effort required!
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Mungo




Joined: 29 Sep 2016
Posts: 382
Location: Preston

PostPosted: Thu Nov 09, 2017 10:23 pm    Post subject: Reply with quote

I'm part time Rosey.

19 hours per week
I can train in work and my girlfriend likes coming to the gym with me...
The " problem" is not going over 12 at this time of year.

Starting with a coach for the first time next month...
Interesting times ahead.
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Roscoemck




Joined: 10 Aug 2016
Posts: 431
Location: Glasgow

PostPosted: Fri Nov 10, 2017 11:48 am    Post subject: Reply with quote

I feel like a total amateur! You guys are putting in some serious training time.

I'm currently on track to log 7 hours this week.

Looking over my log for the last few weeks, realistically, this will reach around 10 hours by the end of the year.

Gradually increasing time and distance to avoid injury.
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PhilleusPhogg




Joined: 11 May 2015
Posts: 295

PostPosted: Fri Nov 10, 2017 1:17 pm    Post subject: Reply with quote

Roscoemck wrote:
I feel like a total amateur! You guys are putting in some serious training time.

I'm currently on track to log 7 hours this week.

Looking over my log for the last few weeks, realistically, this will reach around 10 hours by the end of the year.

Gradually increasing time and distance to avoid injury.


Don't get sucked into the Strava-type worry when you see everyone seemingly banging out loads of training. I see plenty of this, with people getting very fit very quickly ... and then getting injured. Or they are making large sacrifices in other aspects of life.

If 7 hours a week is the time you have available at this point, don't sweat it and just aim to be consistent. For 6.5-7 hours a week you could say do a 1 hour decent turbo session, a 2.5 hour hard ride, a 1 hour tempo/interval running session, 1 hour-90 min long easy run, 1 hour swim.

You could then tweak as required - e.g. bin off the swim and do another run instead Smile

Given you're aiming for 70.3 next year, and easing off the running, you can get lots of quality turbo sessions in as you are and a bit of swimming, and gradually swap some cycling for running as you get injury-free.

If you manage a consistent 7 hours per week between now and next summer, you'll be in decent shape. Just be prepared to be patient Smile
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