In your daily pursuits towards improving your fitness level or running ability, you have probably come across the oft controversial topics of "forefoot strike running," "barefoot running," or "minimalistic shoes" (yes, you've seen shoes like the Vibrams I'm sure- the not-so-pretty running sneakers that resemble fingered gloves for feet).
So, where do we stand on the topic? Well, as an endurance athlete and rehab professional, I had been totally against the idea of running in sneakers with a "0mm drop" or flat-bottomed, no-heel rise from an injury point of view. I had also been against changing the way you run, taking on the "if it ain't broken, don't fix it" perspective, not seeing a benefit in changing running technique, especially as an adult.
Recently, some of my running friends began adapting their running to the Pose method and were really getting some positive gains. My curiosity was piqued. I dabbled with it myself, watching YouTube clips here and there, reading about Pose running, and for me the real kicker was the research. Some of the big guns in the rehab and biomechanics world (notably, Irene Davis), who had been preaching for years about the benenfits of the forefoot (ball of foot) strike....and finally gaining traction in the mainstream (thanks to folks like Chris McDougal), led me to fully embrace the switch. Preventing injury, improving running economy, AND getting faster...I was sold. I then became certified as a Crossfit endurance coach where most of the course focused on learning the Pose technique and integrating Crossfit principles into endurance as well.
How has it worked for me? I have not been able to get under a 20 min 5K (7 min/mi pace) ever.
After the past 6 months of transitioning to/training in Pose style running, I PR'd at the Dumont 5K- 19:41 (6:20 min/mile pace). So, the evidence for effectiveness for me was clear. Of course, incorporating consistent speed work on the track and clean nutrition helped A LOT as well, but no doubt, the running technique change was a primary factor in my recent performance.
Is it better to run in the 0 drop sneakers?? Well, yes...and no. If you have bad running form/technique and you add in shoes with bare minimal support, you would be compromising the well-being and longevity of your feet/lower extremities. However, running with proper technique, such as the Pose Method, which we subscribe to at Maven, utilizes the minimalist shoes and will enhance your running experience and performance...BUT, it takes a serious committment and investment in time and patience to do this SAFELY. We take a very conservative approach to introducing our runners to changing their running form/shoes.
First steps to take:
1) Decide if you really care or want to change your running form. If you're a sub-3 hour marathon runner or elite level runner, and you've had no injuries (which is rare), I would consider keeping things the way they are. You're gifted. However, if you've had recurring injuries to the lower extremities (which is the majority of us), consider making a change and continue reading. Contrary to popular belief, you CAN teach an old dog new tricks!
2) Decide on when or if you will seriously commit to changing your running technique. Committing to make the change to a ball-of-foot/forefoot srike-to-heel landing from a heel-to-toe landing during running will take a while for your body (especially your Achilles and feet) to adjust to the new stresses. Perhaps making the change during your running season will not be the best time to devote your efforts. In any regard, you WILL get injured if you progress yourself too quickly. Trust me. I have come across one too many eager novices or seasoned runners desiring to run in Pose immediately, who end up getting injured.....you know, though- it certainly would be a profitable move for Maven Sports Medicine to promote an accelerated Pose running program for people who want to learn it in a day. Hmmm...
If you're a seasoned runner, you'll have to accept the fact that you will not be able to run at your usual pace for any races using this technique during the season without the risk of injury (and don't blame the new shoes...or barefeet!). Think about it. You've probably been running the heel-toe way for MOST of your life and for you to transition to running on a forefoot to heel running style....it will take months of practice if you want to do it right and SAFELY.
Once you've decided that you're fully on board about the duration and committment level required to take the next steps, so to speak, here's our (conservative) transition protocol:
Recommended transition to forefoot to heel strike (Pose running): This is subject to change as we continue refining the process, so we'll keep you informed!
Neuromuscular and Tissue Adaption Phase I (two to three months)
1. Practice running in place with barefeet and "quiet feet" running
Slowly work up to 5 minutes x 12 rounds, 2-5 times a week.
Expect some soreness in your calves, in particular, and a bit in your hamstrings during the first few weeks. The emphasis must be on "pulling" your foot up to towards your butt. Plenty of drills to practice that we'll be posting up on our YouTube site (search: "MavenPT" channel). If you're doing things the right way and your form is correct, you will notice immediately that you almost automatically land on the ball of your foot and then on to the heel (let the heel "kiss" the floor). Keep your foot loose. Also, try some short distance "quiet feet" running. If you're running quietly, you're naturally engaging the gravity dampeners (your muscles). Try running in place, heels first for a second. It doesn't feel good to pound your heels on the ground, does it? If you're feeling soreness in your hip flexors the next day, your technique is incorrect. Contact our office if you would like some help on your technique.
Ice your calves, take a day off (or two or three) if your perceived soreness is greater than a 5/10. Basically, if you're gimping around, take the extra time off. Another activity you can add during this transition if you're thinking about barefoot running (particularly for the barefoot folks) to toughen up your feet is to run in place on asphalt or lay out a pile of gravel or pebbles and do the same (reflexology, anyone?).
I know, two to three months seem like an awfully long time. Right? This time period will allow for you to be generous to your feet and your body; Your limbs will work better for you as a result. You have to get your running form to change and your body to adapt. Check out some of our basic Pose running demonstrations on Youtube (Maven PT channel). www.Posetech.com is also a good site to visit.
Again, we're conservative about this transition, but if you feel like you require less or more time than we suggest, do what feels right for your body. You will appreciate it, trust me. Everyone adapts differently to stresses on their bodies.
2. Buy the 0mm or minimalist (4-7mm) drop shoes...but only use them for walking and drills. Again, performing many repetitions over time is the best way for the necessary adaptations in length to occur in your tendons. Getting your feet, ankles, tendons used to this feel will only help you ease into the transition.
Neuromuscular and Tissue Adaptation Phase II (one month):
Transition to practice running short distances with your minimalist shoes or 0 drop shoes for one month. Attempt distances of 50m, 100m, 150m, 200m, 400m on the track or flat road for another month. You can attempt a combo of running the "old" way and every few minutes, switch over to Pose running for a mile or so and then back to your old way or running. You will start to feel the difference and your body will start to get used to running for distance in Pose.
Reintegration Phase I (two to three months):
1. Now it's time to transition running with a lower heel drop (Nike Free run have been my favorite, but look for a 4mm drop) for two to three months, keeping the mileage around 3-6 miles every other day at a slow pace (I know, this is relative). Build your mileage up slowly, but steadily.
Reintegration Phase II (two to three months):
2. Transition to running in a 0 drop shoe for two months. Keep your mileage around 3-6 miles a day or every other day. Some short distance speed work on the track can be done once a week, but be aware of how you feel the next day.
All in all, we believe a 5-9 month transition (again, people adapt differently) is a safe duration of time to make the slow and steady transition to a minimalist sneaker or barefoot running. Depending on your body's ability to adapt, age, weight, flexibility, or running level, this transition time can either be lengthened or shortened.
For more information on Pose running, check out www.posetech.com. Contact Dr. Yoo at mavenoffice@gmail.com if you have questions or would like to be coached on running technique or how to succeed in your first sprint or olympic distance triathlon.
Thursday, September 6, 2012
Tuesday, August 14, 2012
Week 4- sprint tri training
Team Maven,
less than two weeks to go!! We're almost there.
Tuesday-
Swim:
warm-up: yes, again- 25 yds with focus on relaxing and keeping body close to the surface of water (you should be looking down at the bottom of the pool with head in neutral and feel for your hips rising to the surface). Repeat 6x and rest for 30 seconds between each length of the pool. If you can relax your neck to stay in neutral and keep your shoulders and hips up near the surface of the water, you're improving in your basics.
Pre-set: 25 x 4 with 1 min rest between sets
main set: 4x 75 yds with a 1 minute rest between each set.
cool down: 25 x 4 (repeat wm-up above).
Bike:
warm-up: 10 minutes with emphasis on pedal stroke. Easy gear (small gear in front, larger gear in the back)
Main set: 60 minutes- sustain aerobic zone pace (click on link).
cooldown: 10 minutes- bring heart rate down to 90-100 beats/minute
Wednesday-
Run:
By now, your tolerance to run-walk will enable you to handle repeats of
a mile.
Tip: run with "quiet" feet. Avoid stomping or pounding on the asphalt, which can be damaging to your knees, ankles, hips, and lower back.
Keep your cadence, regardless of speed, between 92-96 steps/minute.
Workout:
15 min fast walk warm-up.
Main set:
Run 1 mile x 3 with 3 min walk recovery between each mile (recovery means
you can either stop and rest or just walk for a determined rest duration. In this workout, walk easy for 3 minutes before you continue to the next mile). If you need less or no time to recover, great!
Cross training:
Perform as many rounds as possible ("AMRAP") in 15 minutes of the following:
10 push ups, run in place for two minutes (again, light on your feet)
10 squats, run in place for two minutes
10 cross-fit sit ups, run in place for two minutes
Thursday-
Swim:
warm-up: Swim 25 yds with focus on relaxing and keeping body close to surface of water. (Keep your head in neutral. Any time you raise your head/eyes to look ahead, you increase drag from your legs). Repeat 6x and rest for 30 seconds between each length of the pool.
main set: 6x 75 yds (first 25 yds slow, second 25 yds moderate pace, second 25 yds slow) with a 30 second rest between each set.
cool down: 25 x 4 (repeat wm-up above).
Bike:
warm-up: 10 minutes with emphasis on pedal stroke. Avoid "mashing" the pedals (pushing down hard). You want to maintain an even, circular motion.
Main set: 60 minutes- build up to aerobic zone pace (click on link) at your own pace. Try to find a route with a few hills on the course for the extra challenge (but, remember to switch to an easier gear while STAYING SEATED ON THE SADDLE! Standing up decreases your efficiency on the ride and will make you more tired sooner! It should be your last resort if you absolutely can't pedal while on the saddle)
cooldown: 10 minutes- bring heart rate down to 90-100 beats/minute
Friday
BRICK Workout (bike-run):
Warm-up: (15 burpees, 15 jumping jacks, 15 squats, 15 mountain climbers) x 3
Main set:
Bike 15 minutes, run/jog 1 mile. Repeat 3-4 times. Feeling stiffness and awkwardness in the legs is very normal when you transition to the run!
Saturday- COURSE REVIEW AT RACE SITE IN HILLSDALE.
5:45AM-8:15AM.
Why so early??? We're practicing race day simulation.
The race starts at 7am. You will have to get to the race by
5:30 am to start setting up and such (which means, you'll be
up ~4/4:30 am), so you need to practice what it feels like to
be up at those hours if you want to have an ideal race
(also figure, you'll have to have a little breakfast and take care
of toilet business as well before coming to the race!)
If you're on relay, it's still a good idea to come out early since
you'll have to get your race tags, timing chips, goodie bags,
and registration confirmed any way.
Bike: 5:45-6:45 am.
We will be starting on time. PROMISE. Get your directions set
and your tires pumped beforehand!
If you are not present or ready to start, you can either attempt
to follow the course map yourself or
wait for us on one of the go-arounds since we will be doing multiple repeats
that hour to get a feel for the course.
AND, you can still make it over to Mavenaction bootcamp!
Run: 7:00-7:45 course run through (most likely, one run through)
If you want to run it earlier so that you can make it to Mavenaction
bootcamp, go for it!
Transition clinic: 7:45-8:15 (Most relevant to the individual triathletes)
We'll review how to set up your transition area.
Bring:
1 large and 1 small towel
goggles
sneakers
bike cleats
bike helmet
baby powder
sunglasses
Gu gel
filled water bottle(s)
Sunday- active recovery- choose one of the following single sport activities:
swim: 30 minutes (combo of deep water running or easy treading water)
bike: 45 minutes (easy gear)
run: 45 minutes (easy pace, 8 min jog/1 min walk)
Monday- Rest
less than two weeks to go!! We're almost there.
Tuesday-
Swim:
warm-up: yes, again- 25 yds with focus on relaxing and keeping body close to the surface of water (you should be looking down at the bottom of the pool with head in neutral and feel for your hips rising to the surface). Repeat 6x and rest for 30 seconds between each length of the pool. If you can relax your neck to stay in neutral and keep your shoulders and hips up near the surface of the water, you're improving in your basics.
Pre-set: 25 x 4 with 1 min rest between sets
main set: 4x 75 yds with a 1 minute rest between each set.
cool down: 25 x 4 (repeat wm-up above).
Bike:
warm-up: 10 minutes with emphasis on pedal stroke. Easy gear (small gear in front, larger gear in the back)
Main set: 60 minutes- sustain aerobic zone pace (click on link).
cooldown: 10 minutes- bring heart rate down to 90-100 beats/minute
Wednesday-
Run:
By now, your tolerance to run-walk will enable you to handle repeats of
a mile.
Tip: run with "quiet" feet. Avoid stomping or pounding on the asphalt, which can be damaging to your knees, ankles, hips, and lower back.
Keep your cadence, regardless of speed, between 92-96 steps/minute.
Workout:
15 min fast walk warm-up.
Main set:
Run 1 mile x 3 with 3 min walk recovery between each mile (recovery means
you can either stop and rest or just walk for a determined rest duration. In this workout, walk easy for 3 minutes before you continue to the next mile). If you need less or no time to recover, great!
Cross training:
Perform as many rounds as possible ("AMRAP") in 15 minutes of the following:
10 push ups, run in place for two minutes (again, light on your feet)
10 squats, run in place for two minutes
10 cross-fit sit ups, run in place for two minutes
Thursday-
Swim:
warm-up: Swim 25 yds with focus on relaxing and keeping body close to surface of water. (Keep your head in neutral. Any time you raise your head/eyes to look ahead, you increase drag from your legs). Repeat 6x and rest for 30 seconds between each length of the pool.
main set: 6x 75 yds (first 25 yds slow, second 25 yds moderate pace, second 25 yds slow) with a 30 second rest between each set.
cool down: 25 x 4 (repeat wm-up above).
Bike:
warm-up: 10 minutes with emphasis on pedal stroke. Avoid "mashing" the pedals (pushing down hard). You want to maintain an even, circular motion.
Main set: 60 minutes- build up to aerobic zone pace (click on link) at your own pace. Try to find a route with a few hills on the course for the extra challenge (but, remember to switch to an easier gear while STAYING SEATED ON THE SADDLE! Standing up decreases your efficiency on the ride and will make you more tired sooner! It should be your last resort if you absolutely can't pedal while on the saddle)
cooldown: 10 minutes- bring heart rate down to 90-100 beats/minute
Friday
BRICK Workout (bike-run):
Warm-up: (15 burpees, 15 jumping jacks, 15 squats, 15 mountain climbers) x 3
Main set:
Bike 15 minutes, run/jog 1 mile. Repeat 3-4 times. Feeling stiffness and awkwardness in the legs is very normal when you transition to the run!
Saturday- COURSE REVIEW AT RACE SITE IN HILLSDALE.
5:45AM-8:15AM.
Why so early??? We're practicing race day simulation.
The race starts at 7am. You will have to get to the race by
5:30 am to start setting up and such (which means, you'll be
up ~4/4:30 am), so you need to practice what it feels like to
be up at those hours if you want to have an ideal race
(also figure, you'll have to have a little breakfast and take care
of toilet business as well before coming to the race!)
If you're on relay, it's still a good idea to come out early since
you'll have to get your race tags, timing chips, goodie bags,
and registration confirmed any way.
Bike: 5:45-6:45 am.
We will be starting on time. PROMISE. Get your directions set
and your tires pumped beforehand!
If you are not present or ready to start, you can either attempt
to follow the course map yourself or
wait for us on one of the go-arounds since we will be doing multiple repeats
that hour to get a feel for the course.
AND, you can still make it over to Mavenaction bootcamp!
Run: 7:00-7:45 course run through (most likely, one run through)
If you want to run it earlier so that you can make it to Mavenaction
bootcamp, go for it!
Transition clinic: 7:45-8:15 (Most relevant to the individual triathletes)
We'll review how to set up your transition area.
Bring:
1 large and 1 small towel
goggles
sneakers
bike cleats
bike helmet
baby powder
sunglasses
Gu gel
filled water bottle(s)
Sunday- active recovery- choose one of the following single sport activities:
swim: 30 minutes (combo of deep water running or easy treading water)
bike: 45 minutes (easy gear)
run: 45 minutes (easy pace, 8 min jog/1 min walk)
Monday- Rest
Monday, July 30, 2012
Sprint Tri workout, week 2
Hope you survived week 1! We had a nice first-time group ride this past Saturday on 9W.
Join us again for the bike-to-bootcamp workout this coming weekend and stay tuned for the group course "rehearsal" we'll be doing in the next two weeks.
Tuesday-
Swim: 400 yds
warm-up: yes, again- 25 yds with focus on relaxing and keeping body close to the surface of water (you should be looking down at the bottom of the pool with head in neutral and feel for your hips rising to the surface). Repeat 6x and rest for 30 seconds between each length of the pool.
main set: 3x 50 yds with a 1 minute rest between each set.
cool down: 25 x 4 (repeat wm-up above).
Bike: 60 minutes- (seems like a big jump from last week, but more emphasis on warm-up.
warm-up: 15 minutes with emphasis on pedal stroke. Easy gear (small gear in front, larger gear in the back)
Main set: 35 minutes- sustain aerobic zone pace (click on link).
cooldown: 10 minutes- bring heart rate down to 90-100 beats/minute
Wednesday-
Walk/Run: 45 minutes-
walk fast for 10 minutes, jog/run 8 minutes (aerobic zone pace), walk 1 minute. Repeat x 3. Try to keep your cadence (number of steps you run in one minute) between 93-95. Cooldown walk for 10 minutes.
Cross training:
Perform as many rounds as possible ("AMRAP") in 15 minutes of the following:
10 push ups
10 bent over rows with dumbbells (12-25 lbs)
10 burpees
10 mountain climbers
10 jumping jacks
Thursday-
Swim: 550 yds
warm-up: Yes, this is really important, which is why I have to emphasize it- Swim 25 yds with focus on relaxing and keeping body close to surface of water. (Keep your head in neutral. Any time you raise your head/eyes to look ahead, you increase drag from your legs). Repeat 6x and rest for 30 seconds between each length of the pool.
main set: 6x 50 yds (first 25 yds slow, second 25 yds moderate pace) with a 10 second rest between each set.
cool down: 25 x 4 (repeat wm-up above).
Bike: 40 minutes-
warm-up: 10 minutes with emphasis on pedal stroke. Avoid "mashing" the pedals (pushing down hard). You want to maintain an even, circular motion.
Main set: 30 minutes- build up to aerobic zone pace (click on link) at your own pace.
cooldown: 10 minutes- bring heart rate down to 90-100 beats/minute
Friday
Walk/Run: ~55 minutes-
walk fast for 10 minutes, jog/run 10 minutes (aerobic zone pace), walk 1 minute. Repeat x 3. Cooldown: walk for 10 minutes.
Saturday- Bike to bootcamp day
6:30 (sharp)-7:25 am GROUP BIKE Ride on 9W- out and back.
Meet at parking lot behind office building on 2460 Lemoine Ave.
(Lemoine/Washington Ave) in Fort Lee.
then, off to MAVENACTION WORKOUT!!!!!!
BRING A GU OR OTHER GEL, CLIF BLOKS, AND PLENTY OF
HYDRATION TO CONSUME BEFORE THE MAVENACTION WKOUT.
Sunday- active recovery- choose one of the following single sport activities:
swim: 30 minutes (combo of deep water running or easy treading water)
bike: 45 minutes (easy gear)
run: 45 minutes (easy pace, 8 min jog/1 min walk)
Monday- Rest
Join us again for the bike-to-bootcamp workout this coming weekend and stay tuned for the group course "rehearsal" we'll be doing in the next two weeks.
Tuesday-
Swim: 400 yds
warm-up: yes, again- 25 yds with focus on relaxing and keeping body close to the surface of water (you should be looking down at the bottom of the pool with head in neutral and feel for your hips rising to the surface). Repeat 6x and rest for 30 seconds between each length of the pool.
main set: 3x 50 yds with a 1 minute rest between each set.
cool down: 25 x 4 (repeat wm-up above).
Bike: 60 minutes- (seems like a big jump from last week, but more emphasis on warm-up.
warm-up: 15 minutes with emphasis on pedal stroke. Easy gear (small gear in front, larger gear in the back)
Main set: 35 minutes- sustain aerobic zone pace (click on link).
cooldown: 10 minutes- bring heart rate down to 90-100 beats/minute
Wednesday-
Walk/Run: 45 minutes-
walk fast for 10 minutes, jog/run 8 minutes (aerobic zone pace), walk 1 minute. Repeat x 3. Try to keep your cadence (number of steps you run in one minute) between 93-95. Cooldown walk for 10 minutes.
Cross training:
Perform as many rounds as possible ("AMRAP") in 15 minutes of the following:
10 push ups
10 bent over rows with dumbbells (12-25 lbs)
10 burpees
10 mountain climbers
10 jumping jacks
Thursday-
Swim: 550 yds
warm-up: Yes, this is really important, which is why I have to emphasize it- Swim 25 yds with focus on relaxing and keeping body close to surface of water. (Keep your head in neutral. Any time you raise your head/eyes to look ahead, you increase drag from your legs). Repeat 6x and rest for 30 seconds between each length of the pool.
main set: 6x 50 yds (first 25 yds slow, second 25 yds moderate pace) with a 10 second rest between each set.
cool down: 25 x 4 (repeat wm-up above).
Bike: 40 minutes-
warm-up: 10 minutes with emphasis on pedal stroke. Avoid "mashing" the pedals (pushing down hard). You want to maintain an even, circular motion.
Main set: 30 minutes- build up to aerobic zone pace (click on link) at your own pace.
cooldown: 10 minutes- bring heart rate down to 90-100 beats/minute
Friday
Walk/Run: ~55 minutes-
walk fast for 10 minutes, jog/run 10 minutes (aerobic zone pace), walk 1 minute. Repeat x 3. Cooldown: walk for 10 minutes.
Saturday- Bike to bootcamp day
6:30 (sharp)-7:25 am GROUP BIKE Ride on 9W- out and back.
Meet at parking lot behind office building on 2460 Lemoine Ave.
(Lemoine/Washington Ave) in Fort Lee.
then, off to MAVENACTION WORKOUT!!!!!!
BRING A GU OR OTHER GEL, CLIF BLOKS, AND PLENTY OF
HYDRATION TO CONSUME BEFORE THE MAVENACTION WKOUT.
Sunday- active recovery- choose one of the following single sport activities:
swim: 30 minutes (combo of deep water running or easy treading water)
bike: 45 minutes (easy gear)
run: 45 minutes (easy pace, 8 min jog/1 min walk)
Monday- Rest
Monday, July 23, 2012
Sprint tri workout. week 1
Team Maven-
Thanks for your patience!
Overall program design for the team- we're doing our best to provide an appropriate beginner's level tri workout that incorporates a heavier emphasis on cross training and high-intensity interval training. Your feedback is appreciated (too hard, too easy, just right).
We really believe you'll have a much better first-time triathlon experience when your overall conditioning and nutrition are humming along at their best.
Where to Swim???
-Glen Rock Pool has a daily admission rate of $12. Great pool. 50 yds (similar to race length).
-Paramus Munical Pool- daily admission of $20 as a guest (we have a few team members who are members there). This is also a 50 yd pool.
-Maywood Pool- $10 admission as a guest (we have a few team members who are members here as well). This is also a 50 yd pool.
-24 Hr Fitness- currently has a flat month-month rate of $80 for use of the entire facility. This is a 20 yd. pool.
-Wyckoff YMCA- feel free to come as my guest for $10 and intro swim lessons by yours truly. This is 25 yd. pool.
Training tools-
Heart rate monitor:
Using a heart rate monitor is very useful to have during training so that you can monitor your response to and progress during activity. You can a get a decent one (Timex, eg) for a relatively low price on Amazon.com, and it will last you a long time.
If you don't have one, not all is lost. Click on this target HR link, so that you can get a general idea of your aerobic range...this means you'll have to stop and check your pulse during activity, which can be a bit of an inconvenience. The best way to take your pulse is at the wrist area below your thumb (radial pulse). Take your pulse within 1 minute to get the most accurate reading.
Bike computer:
Even if you never use it again after this race, the $20 investment will be a good one. Track your mileage, your speed, time spent on the bike. Better yet, if you own an iPhone, download the free Strava app. Strava will track your bike metrics as well via GPS.
Here's the workout regiment for this week!!
Tuesday-
Swim: 300 yds (8 laps in a 25 yd pool or 4 laps in a 50 yd pool)
warm-up: 25 yds with focus on relaxing and keeping body close to the surface of water (you should be looking down at the bottom of the pool with head in neutral and feel for your hips rising to the surface). Repeat 4x and rest for 30 seconds between each length of the pool.
main set: 2x 50 yds with a 1 minute rest between each set.
cool down: 25 x 4 (repeat wm-up above).
Bike: 30 minutes-
warm-up: 10 minutes with emphasis on pedal stroke- if you have "basket" or clipless pedals, try pedalling with one leg only for 1 minute, then switching for total of 10 minutes. Goal is to keep an even stroke with minimal forward rocking feeling. Try this activity in every gear on the bike. Use a stationary bike if you can't get on a real saddle!
Main set: 20 minutes- sustain aerobic zone pace (click on link).
cooldown: 10 minutes- bring heart rate down to 90-100 beats/minute
Wednesday-
Walk/Run: 40 minutes-
walk fast for 10 minutes, jog/run 8 minutes (aerobic zone pace), walk 1 minute. Repeat x 3. Cooldown walk for 5-10 minutes.
Cross training:
Perform 3 rounds of the following:
15 push ups
15 air squats
15 burpees
15 crunches
15 jumping jacks
Thursday-
Swim: 400 yds
warm-up: 25 yds with focus on relaxing and again keeping body close to surface of water. Repeat 6x and rest for 30 seconds between each length of the pool.
main set: 6x 50 yds with a 10 second rest between each set.
cool down: 25 x 4 (repeat wm-up above).
Bike: 40 minutes-
warm-up: 10 minutes with emphasis on pedal stroke- if you have "basket" or clipless pedals, try pedalling with one leg only for 1 minute, then switching for total of 10 minutes. Goal is to keep an even stroke with minimal forward rocking feeling. Use a stationary bike if you can't get on a real saddle.
Main set: 30 minutes- build up to aerobic zone pace (click on link) at your own pace.
cooldown: 10 minutes- bring heart rate down to 90-100 beats/minute
Friday (repeat of Wed workout)-
Walk/Run: 40 minutes-
walk fast for 10 minutes, jog/run 8 minutes (aerobic zone pace), walk 1 minute. Repeat x 3. Cooldown: walk for 5-10 minutes.
Saturday-
6:15 (sharp)-7:20 am GROUP BIKE Ride on 9W- out and back.
Meet at parking lot behind office building on 2440 Lemoine Ave.
(Lemoine/Washington Ave) in Fort Lee.
then, off to MAVENACTION WORKOUT!!!!!!
BRING A GU OR OTHER GEL, CLIF BLOKS, AND PLENTY OF
HYDRATION TO CONSUME BEFORE THE MAVENACTION WKOUT.
Sunday- active recovery- choose one of the following single sport activities:
swim: 20 minutes (combo of deep water running or easy treading water)
bike: 45 minutes (light gear)
run: 45 minutes (8 min jog/1 min walk)
Monday- Rest
Thanks for your patience!
Overall program design for the team- we're doing our best to provide an appropriate beginner's level tri workout that incorporates a heavier emphasis on cross training and high-intensity interval training. Your feedback is appreciated (too hard, too easy, just right).
We really believe you'll have a much better first-time triathlon experience when your overall conditioning and nutrition are humming along at their best.
Where to Swim???
-Glen Rock Pool has a daily admission rate of $12. Great pool. 50 yds (similar to race length).
-Paramus Munical Pool- daily admission of $20 as a guest (we have a few team members who are members there). This is also a 50 yd pool.
-Maywood Pool- $10 admission as a guest (we have a few team members who are members here as well). This is also a 50 yd pool.
-24 Hr Fitness- currently has a flat month-month rate of $80 for use of the entire facility. This is a 20 yd. pool.
-Wyckoff YMCA- feel free to come as my guest for $10 and intro swim lessons by yours truly. This is 25 yd. pool.
Training tools-
Heart rate monitor:
Using a heart rate monitor is very useful to have during training so that you can monitor your response to and progress during activity. You can a get a decent one (Timex, eg) for a relatively low price on Amazon.com, and it will last you a long time.
If you don't have one, not all is lost. Click on this target HR link, so that you can get a general idea of your aerobic range...this means you'll have to stop and check your pulse during activity, which can be a bit of an inconvenience. The best way to take your pulse is at the wrist area below your thumb (radial pulse). Take your pulse within 1 minute to get the most accurate reading.
Bike computer:
Even if you never use it again after this race, the $20 investment will be a good one. Track your mileage, your speed, time spent on the bike. Better yet, if you own an iPhone, download the free Strava app. Strava will track your bike metrics as well via GPS.
Here's the workout regiment for this week!!
Tuesday-
Swim: 300 yds (8 laps in a 25 yd pool or 4 laps in a 50 yd pool)
warm-up: 25 yds with focus on relaxing and keeping body close to the surface of water (you should be looking down at the bottom of the pool with head in neutral and feel for your hips rising to the surface). Repeat 4x and rest for 30 seconds between each length of the pool.
main set: 2x 50 yds with a 1 minute rest between each set.
cool down: 25 x 4 (repeat wm-up above).
Bike: 30 minutes-
warm-up: 10 minutes with emphasis on pedal stroke- if you have "basket" or clipless pedals, try pedalling with one leg only for 1 minute, then switching for total of 10 minutes. Goal is to keep an even stroke with minimal forward rocking feeling. Try this activity in every gear on the bike. Use a stationary bike if you can't get on a real saddle!
Main set: 20 minutes- sustain aerobic zone pace (click on link).
cooldown: 10 minutes- bring heart rate down to 90-100 beats/minute
Wednesday-
Walk/Run: 40 minutes-
walk fast for 10 minutes, jog/run 8 minutes (aerobic zone pace), walk 1 minute. Repeat x 3. Cooldown walk for 5-10 minutes.
Cross training:
Perform 3 rounds of the following:
15 push ups
15 air squats
15 burpees
15 crunches
15 jumping jacks
Thursday-
Swim: 400 yds
warm-up: 25 yds with focus on relaxing and again keeping body close to surface of water. Repeat 6x and rest for 30 seconds between each length of the pool.
main set: 6x 50 yds with a 10 second rest between each set.
cool down: 25 x 4 (repeat wm-up above).
Bike: 40 minutes-
warm-up: 10 minutes with emphasis on pedal stroke- if you have "basket" or clipless pedals, try pedalling with one leg only for 1 minute, then switching for total of 10 minutes. Goal is to keep an even stroke with minimal forward rocking feeling. Use a stationary bike if you can't get on a real saddle.
Main set: 30 minutes- build up to aerobic zone pace (click on link) at your own pace.
cooldown: 10 minutes- bring heart rate down to 90-100 beats/minute
Friday (repeat of Wed workout)-
Walk/Run: 40 minutes-
walk fast for 10 minutes, jog/run 8 minutes (aerobic zone pace), walk 1 minute. Repeat x 3. Cooldown: walk for 5-10 minutes.
Saturday-
6:15 (sharp)-7:20 am GROUP BIKE Ride on 9W- out and back.
Meet at parking lot behind office building on 2440 Lemoine Ave.
(Lemoine/Washington Ave) in Fort Lee.
then, off to MAVENACTION WORKOUT!!!!!!
BRING A GU OR OTHER GEL, CLIF BLOKS, AND PLENTY OF
HYDRATION TO CONSUME BEFORE THE MAVENACTION WKOUT.
Sunday- active recovery- choose one of the following single sport activities:
swim: 20 minutes (combo of deep water running or easy treading water)
bike: 45 minutes (light gear)
run: 45 minutes (8 min jog/1 min walk)
Monday- Rest
Wednesday, June 20, 2012
Best treatment for "Runners' Knee" aka IT band syndrome, Part 1
Anatomy
The "IT" band or iliotibial band is a long stretch of connective tissue that runs from the side of your hip down the side of your knee, anchoring just below the side of the knee cap. It's a very sturdy length of tissue and provides a great deal of stability to your limb particularly during dynamic activities like running and jumping. The gluteus maximus and TFL muscle (tensor fascia lata) attach to the IT band with the TFL located at the very top of where the IT band originates.
Causes of Dysfunction
Tightness of the hip flexors, TFL, relative weakness of the hip external rotators (glutes, eg) and quadriceps (VMO) can contribute to a tight IT band. Hyperextended knees may also cause more stress on the IT band, causing it to be more stiff and painful. Without addressing these regions and correcting the biomechanical and movement faults through specific strengthening, neuromuscular re-education, and flexibility exercises, it is almost meaningless to do things like friction massage or foam rolling, since the heart of the problem has not been gauged out yet...allowing the problem to return quickly.
Treatment
The treatment approach to IT band syndrome is multi-factorial from a physical therapy perspective. Deep friction massage, rolling on the foam roll, relative rest, and IT band strapping are important mainstays in treating the SYMPTOMS, however, we must first address the aforementioned causes before deciding on what approach would be most suitable. So.....
WWMD? (What Would Maven Do?)
For runners and triathletes in particular, we have to look at a few things with a finer lens. Running form can be a telltale sign of IT band pain causation, especially for those who run "knock-knee'd". Does the athlete's foot pronate? Is an orthosis necessary (you say, orthotic, we say orthosis)? If an athlete bikes with his/her knees turned in, as some have been taught, there is a risk of stressing the IT band unnecessarily. We always check a person's single and double limb squat, as described by Dr. Chris Powers from USC, and gain a lot of information about how much contribution gluteal weakness may be involved in an athlete's IT band pain.
In addressing a patient's IT band pain symptoms, we have found Jenny McConnell's IT band taping strategy to be particularly helpful in managing symptoms as well as velcro ITB straps. We usually tape or strap up the IT band prior to strengthening the knee to maximize the effect of the exercises while "quieting" the IT band from interfering with our treatment goals. Sometimes with chronic cases, using therapeutic ultrasound on a higher setting (1.0 MHz, 1.8-2.0 W/cm2) to improve elasticity of the IT band before exercises helps. Having the patient warm-up on a non-pain-provoking cardio machine (bike or elliptical, usually) before we start strengthening activities can also suffice.
Exercises
Strengthening the gluteals is an absolute mainstay in treating the IT band. Period. Hitting up the glutes often gets overlooked by some rehab professionals continuing to use antiquated knee flexion/extension activities (they are important to include, but only a part of the solution). For a complete list of exercises we use at Maven, stay tuned.
Prognosis
Depending on how long the patient has waited to see a medical professional and how willing he/she is to limit the pain-causing activity temporarily, IT band treatment can take a good three to six weeks before symptoms begin to subside and a return to sport protocol can be implemented. I can tell you from my own experience, the waiting period for an injury to improve is absolute mental torture more than it is physical pain at times. Can I get an AMEN?!
In the meantime, running in the pool, cross-training (including Mavenaction or CrossFit type workouts) at your heart rate in 80-90%+ range over a sustained period of time can be quite beneficial in maintaining your level of fitness for competition or training.
Wednesday, June 13, 2012
Pre-race meal for a triathlon!
In years prior, when I was but a fledgling of a triathlete, I often made the mistake of overcarbing and/or overeating the night before, thinking, "Oh, I need to pack it in for the race (which was merely an excuse to go on a feeding frenzy)." I was also 18 lbs heavier back then and a bit too cavalier about what I thought I knew about endurance nutrition.
Present day, many of you already know that my nutrition consists of an 80-90% vegan/paleo (yes, and I used to scoff at the mere thought of those vegans) with most of my day-to-day fuel coming from veggies, nuts, fruit, quinoa, brown rice (in small quantities), eggs. I do eat meat, just more sparingly. My dairy consumption is sparse. Yes, I still consume quantities of "bad-for-you" food once in a while.
So, I've been experimenting with what foods work for me, and I'll tell you as well. You have to figure out what works best for your body. Eating for me has become a fun and quasi-experimental activity as I now pay more attention to how I feel and respond to different combinations of food, especially during and after training.
Jerry's Pre-Race Meal Axioms:
1. Never try to eat something new and different the day of or the night before a race. Commonsensical, right? Wrong. I've had one too many late night poop-attacks on the potty in the past resulting from adding new foods or consuming too much food the night before..what a God-awful way to get your race day started...as a sleep-deprived, dehydrated, anxious, and bloated mess! Ugh..please, Mr. photographer, no race day shots!
You really should be experimenting with food, relentlessly....but, months or weeks before your race. You never know which foods may really click (or not click) with your body until you try them out during a training run. As an endurance athlete, I never knew I would really enjoy being mostly vegan and less of a "carbivore".
2. Eat for your race/event/training type. Fueling for a sprint triathlon is way different from fueling for a half-IM ("IM"= IronMan). I do believe you should carbo load a bit more for the longer duration races (and of course, while racing), but consider adding higher quality sources of carbs like quinoa (which, btw, is actually a seed, not a grain), lower GI fruits, like apples, pears, berries, and foods that contain medium chain triglyerides (coconut, avocado, nuts, eg) to your nutritional regiment.
I've provided a typical morning/pre-race meal that has been working for me. I get plenty of fuel from the nuts, fruits, and veggies. Timing is important, so I try to consume the following at least 1.5-2 hrs before activity:
1. 20 oz. water
2a. 20 oz. veggie juice (kale, parsley, banana, applesauce, berries, alkaline water, handful of almonds or sunflower seeds) blended in my Blendtec blender with a scoop of Vegasport performance protein and a cup of the MavenShake (of course), 1 tablespoon coconut oil
2b. (for longer workouts/races) Handful of crushed almonds, 1 tablespoon of coconut oil, 1 tablespoon of almond butter, handful of flax seeds, handful of goji berries, 1 tablespoon of honey mixed and spread on apple slices
3. 3 Hammer endurolyte capsules
4. Chlorella, curcumin supplements
5. Wait 20-30 minutes
6. Make "the deposit" in my porcelain bank. ;)
7. Get ready to take on the world!
Present day, many of you already know that my nutrition consists of an 80-90% vegan/paleo (yes, and I used to scoff at the mere thought of those vegans) with most of my day-to-day fuel coming from veggies, nuts, fruit, quinoa, brown rice (in small quantities), eggs. I do eat meat, just more sparingly. My dairy consumption is sparse. Yes, I still consume quantities of "bad-for-you" food once in a while.
So, I've been experimenting with what foods work for me, and I'll tell you as well. You have to figure out what works best for your body. Eating for me has become a fun and quasi-experimental activity as I now pay more attention to how I feel and respond to different combinations of food, especially during and after training.
Jerry's Pre-Race Meal Axioms:
1. Never try to eat something new and different the day of or the night before a race. Commonsensical, right? Wrong. I've had one too many late night poop-attacks on the potty in the past resulting from adding new foods or consuming too much food the night before..what a God-awful way to get your race day started...as a sleep-deprived, dehydrated, anxious, and bloated mess! Ugh..please, Mr. photographer, no race day shots!
You really should be experimenting with food, relentlessly....but, months or weeks before your race. You never know which foods may really click (or not click) with your body until you try them out during a training run. As an endurance athlete, I never knew I would really enjoy being mostly vegan and less of a "carbivore".
2. Eat for your race/event/training type. Fueling for a sprint triathlon is way different from fueling for a half-IM ("IM"= IronMan). I do believe you should carbo load a bit more for the longer duration races (and of course, while racing), but consider adding higher quality sources of carbs like quinoa (which, btw, is actually a seed, not a grain), lower GI fruits, like apples, pears, berries, and foods that contain medium chain triglyerides (coconut, avocado, nuts, eg) to your nutritional regiment.
I've provided a typical morning/pre-race meal that has been working for me. I get plenty of fuel from the nuts, fruits, and veggies. Timing is important, so I try to consume the following at least 1.5-2 hrs before activity:
1. 20 oz. water
2a. 20 oz. veggie juice (kale, parsley, banana, applesauce, berries, alkaline water, handful of almonds or sunflower seeds) blended in my Blendtec blender with a scoop of Vegasport performance protein and a cup of the MavenShake (of course), 1 tablespoon coconut oil
2b. (for longer workouts/races) Handful of crushed almonds, 1 tablespoon of coconut oil, 1 tablespoon of almond butter, handful of flax seeds, handful of goji berries, 1 tablespoon of honey mixed and spread on apple slices
3. 3 Hammer endurolyte capsules
4. Chlorella, curcumin supplements
5. Wait 20-30 minutes
6. Make "the deposit" in my porcelain bank. ;)
7. Get ready to take on the world!
Tuesday, May 15, 2012
What to do when you get hurt (PART 1: The P.R.I.C.E. is right!)
The P.R.I.C.E Is Right!
Man, I wish I had come up with this acronym. If Bob Barker only knew....
PROTECT- (I would add PREVENT...that's worth at least 10 cents)
REST- (active rest is key)
ICE- (not heat?)
COMPRESSION (squeezing out the juice)
ELEVATE (you mean, gravity can be your friend?)
Since common sense seems to flee even the most erudite amongst us when we're
caught off guard, we'll be writing a mini-series on injury and post-injury management over the next few blogs. If you're active, it would behoove you to read on, since you've probably been injured in the past and maybe in the same region over time. Obviously, the guidelines I've provided are general, and always free free to email me if you have a specific concern.
Some of the more common questions we come across as far as immediate injury and post-injury management are, "Should I heat or ice?" "Should I stretch?" "Can I still workout?"
Of course, seeking medical attention should always be on the forefront of your mind when there's severe pain...and not how the injury is going to affect your beachbody in the making!
Protect
This is a huge part of the initial recovery process. Using immobilizing aids such as, splints, crutches, slings can be essential in getting you to recover quickly and give your body a chance to drive the necessary chemically-mediated responses to the injured region. Taping, such as Kinesiotaping (well, at least it looks cool) and McConnell taping (my personal fave for most joint or tissue injuries to the extremities)
usually work great for temporary or short term use for a few reasons-
one, to keep you mindful of your injury (and hopefully, hinder you from
doing something dumb). Two, to support the injury during necessary activity in the acute phase (like walking...not running) and physical
activity beyond the subacute phase (10-14 days post-injury). Three, to
help you gain some sympathy from your co-workers and/or loved ones
(results not guaranteed).
If It Hurts, Don't Do It
Duhhh....Stop
"testing" out the injured bodypart; if lifting your arm to certain point
causes pain, don't lift beyond that...I even amaze myself about how I
obsess over trying to test out my fresh injuries (oh, I practice what I
preach all right...). When you constantly move a joint or contract a
muscle that's been injured, you run the risk of prolonging the acute
phase, which sets you back further from getting back to what you love to
do.
Active Rest
This
means, avoid continuing the activities or movements that caused your injury, but
doesn't necessarily mean you need to stop being active. For example, if you
sustain an injury to your ankle, it doesn't necessarily mean you can't
do an effective upper body cross training workout (Click to watch...and yes, I have two stunt doubles performing in my stead. Special thanks to John Kim and Dr. Taylor Lee).
Stretching?
Resounding "No". Surprised? Avoid stretching during that first two weeks of an injury. You won't give scar tissue the chance to start layering and webbing around the injury. It's like picking at a fresh scab. Ouch. After that two week time period, yes, definitely a graded stretching approach would be absolutely beneficial and necessary for healing and PREVENTION.
Ice or Heat or Both?
The general
"medical" recommendation out there is to ice
for the first 72 hours after an injury. Apparently, there is a
questionable benefit of using ice after this time period. I disagree.
Being that the
acute stage of a musculoskeletal injury is about 7-10 days, controlling
inflammation is absolutely necessary. I think it's good to mention
here that
inflammation itself is not a bad thing. We need that initial
inflammation after an injury to get the healing process started. In addition, guiding the
inflammation to lay down scar tissue in a more orderly fashion (ie, more
along the lines of the existing fibers and less haphazardly) is the first step in preventing
future injuries to the same area; I'll discuss this more in a future blog.
So, when should I use straight up heat? Like I said, I'm a big
fan of icing long after the
acute phase of an injury. I reserve the recommendation to heat for
people who have complaints of long-standing stiffness or muscle/joint
aches not related to an immediate injury. We've also recommended heat
(like a hot shower or moist heat) modality just prior to stretching
out in the morning or at night to get a little more flexibility into the area.
Ok, when would I use both ice AND heat? There's
debate on this, but we use it quite a bit at Maven. In simplified
terms, a heat-ice-heat combo works, theoretically, by inducing a
compression effect on superficial blood vessels, which would allow for
excess fluid in a swollen region to be resorbed by the lymphatic system; essentially, you're creating a poor man's version of a compression sleeve at the level of the superficial tissue.
Elevating the injured limb also facilitates this fluid resorption as gravity promotes the excess fluid to head back towards the heart.
Compression (using the GameReady, for example) further expedites the reduction in swelling. We frequently recommend compression garments as well.
Anti-inflammatories
You should discuss with your physician what the best choices are for you regarding types of anti-inflammatories, especially if you're on other supplements or medications. People often ask us if anti-inflammtory meds "mask" the pain. No, they do not. Some of the heavy duty pain-killers like Percoset, morphine, or Vicodain would be on that pain-masking level. As with ice and active rest, anti-inflammatory meds (ibuprofen, acetomeniphen, diclofenic sodium, eg) have been shown to actually work on helping injured tissue lay down scar tissue in a more organized fashion.
When To Seek Immediate Attention
If any of these symptoms ring a loud bell for you, stop reading this blog and seek medical attention...NOW!
-burning pain
-pain that is constant whether you move or rest
-pain that wakes you up at night
-chest pain
-inability to bear weight
-numbness and tingling in any given area (especially the left arm)
-redness,warm or hot to touch, and swollen
-loss of bowel or bladder function
Part 2: Eatin' for Healin', up next time....