Returning from injuries better than before

OK.......two years later......why not........

Week 3

Mon 12-16 X 2'-1' rec

Tues 80-90'

Wed 30' Tempo, 2 X (6 X 30"-30" rec)-3' rec/set

Thur 60-70'

Fri 3 X 10'-3'rec

Sat 100-120'

Sun Off

Week 4

Mon 8-12 X 3'-1' rec

Tues 80-90'

Wed 30' Tempo, 2 X (6 X 30"-30" rec)-3' rec/set

Thur 60-70'

Fri 10', 8', 6', 4 X 4'-2'rec

Sat 100-120'

Sun Off

thats an awesome plan, I think I'm going to try it. One question though, I'm supposed to be base training for xc, would you still recommend this plan?

thank you very much, very appreciated.

summer smoke wrote:

thats an awesome plan, I think I'm going to try it. One question though, I'm supposed to be base training for xc, would you still recommend this plan?

Though I would never prescribe similar running workouts mid-summer, exercise biking creates far less muscular trauma (hence the possibility of doing so much intensity in a week). If you did 20 X 1' on your feet you would be hitting s fairly high pulse rate (180+). On the bike you will have a difficult time getting your pulse as high in the same workout.

If you do the bike workouts for a sustained period, then return to running, your general fitness will be very high, but you will not be too sharp.

I was training for a fall marathon and was diagnosed with a metatarsal stress fracture 2 weeks ago. I've been doing primarly the exercise bike and aquajogging with some swimming. On "easy" days I ride the bike b/t 45-60 min, and then aquajog b/t 45-55 min. While on the stationary bike I keep the rpms at 90 and my heart rate starting around 130 and working up to around 155 or even a little higher, usually by incorporating fartlick type stuff. On my harder tempo day I usually do something like 5x10 min with my heart rate around 160, for a total of 80 min on the bike, then swim or aquajog as a cool down. For my long day I'll go 2.5 hours on the bike at a moderate pace with the last 30 min as hard as I can, keeping my heart rate above 160. I'll get in 2 hour workouts as frequently as possible, but before work it is hard to get in more than an hour and a half. I try to go back to workout for 30-60 min in the evenings.

I guess my question is, do you think this training will keep my fitness level up? Do you recommend I stick to one activity a day, like aquajog for 90 min one day and the bike for 90 min another day? Should I cut out aquajogging completely? I just think the aquajogging enforces muscle memory and I can maintain a heart rate of 130-140.

Any suggestions.

Try to keep your hr between 145-155 on the bike for easy stuff and you should be ok. The hardest part is overcoming the boredom that is stationary biking, don't know that much about aquajogging but I would guess it would have the same problem.

"I guess my question is, do you think this training will keep my fitness level up?"

Casey,

1 Make sure to keep your RPMs in the 110-120 range. This will help keep you central nervous system sharp. It may even improve your speed when returning to your feet. I have had a number of athletes return to running having better speed when coming off the bike than they did before the injury. I suspect it is due to the increased frequency used in exercise biking.

2 I think it is quite possible to train more intensely than you are doing. I think you can be up in the 160 or higher range 3X/week. This would likely be too much for a fair number of athletes if on their feet, but with the lack of pounding there is little muscular trauma with the higher intensity.

3 Aquajogging is used successfully by others. I am just not as comfortable with it for the simple reason that it is so difficult to get one's pulse up while in the water. I think it has a place........but perhaps more as a recovery day.

4 Your overall volume seems good.......as I said before, I think you can up the intensity a bit.

Best of luck!!!

Thanks for the feedback. I did a tempo workout yesterday evening on the bike - 10x6 min w/ 1 min rest. With warm up and cooldown, a total of 1:45:00. I've done 10x1 mile when training for marathons before, and found this to be harder. I've found I can get my heart rate up higher in the evening vs. the morning. I have trouble getting it above 160-165 in the morning and can't get my rpms as high either, but I was able to reach a heart rate of 170 on each interval durning the evening workout, with RPM's around 110. Since I'm training for a marathon I'm not overly concerned about having more speed when I return, but I don't want to loose what I have either.

On days when I do a tempo or long workout on the bike, I try to do a 45 - 75 min. of pool running as well (different time of day), to maintain running form. I just can't get in the quality in the pool that I can get on the bike.

Another question - for my long "runs" on the bike - 2.5 hours - how do you recommend I go about that. Last time I started incorporating fartlics after 20 min, to make it less boring. I kept my heart rate about 150 or a little higher for the first 2 hours and then just gave it my all the last 30 min with heart rate 155-164. Do you recommend starting easier and making it LSD? Just not sure what to do.

Thanks.

casey99 wrote "Since I'm training for a marathon I'm not overly concerned about having more speed when I return, but I don't want to loose what I have either."

OK, but I look at a race as a mathematical equation that would be as simple as

Race Performance = Ability to endure X Max Speed

I think you can improve both on the exercise bike.....so why not? If you only work endurance while on the bike you are limiting yourself.

As to your question about the long run/ride.....the true limiting factor in training (running) is the pounding and subsequent muscular trauma. The muscula trauma from pounding is very small (virtually eliminated) while on the bike. So if you can get your heart rate to 150 for 2+ hours, and you can still train well the next 2-3 days, the question is, why not?

I like the way you were doing your long rides.....anything to keep from being bored to death is a good idea!!!

Thanks again. I did my long "run" for the week. I kept my heart rate at 150-160 for the first two hours with RPM's anwhere from 95-110. The last 30 min heart rate was 160-165. Total - 2.5 hours. Then, I aquajogged for an hour. I was pretty spend during the aquajogging but wanted to push it out. I just hope this really is keeping me in shape. I'm actually working a ton harder now than when I run.

im pretty much finished with the four weeks now, should i just reuse the previous workouts,

or can someone right another week or two for me, as i am still battling a stress fracture, and feel that this program is really helping.

thanks either way.

What's your advice for returning from a bad IT Band injury?

I know this thread seems based on the stationary bike, but its summer so can you do this program just as effictively outside on a bike or do the benefits really come from being stationary and having the high turnover?

Thanks

bump

bump bump bump

you know

I bike outside. I've been doing that for 2 months now. For me it's a moot point. I can't bike for longer than 30 minutes on an indoor stationary bike. I go crazy.

Luckily I've got lots of safe bike paths where I live so there's not too much stopping/starting and coasting. I get a good workout and high turnover.

I'm finding my knee is getting better too and I'm slowly integrating more running. I don't seem to have lost that much aerobically. So something is working.

The resurrection of this thread is timely for me. SIck of foot pain (PF), I have resolved to not run or walk a significant step until the pain is gone (and I feel "bulletproof").

Just resting is passive. I want to be pro-active.

1) I am fat @ 205 lbs (sad). No running (or significant walking) until reach my ideal weight of 160. Non-negotiable. Gotta think carrying around 21% less weight will be easier on the feet.

2) Finishing up a 6 day prescribed prednisone cycle, starting 7 day motrin cycle.

3) Stretch, stretch, stretch. I know this helps. Can't be swayed on that one.

4) Ride the bike. I am very familiar with this. I sold my road bike a few years ago, so I am resigned to riding the stationary bike for a while. I have a ton of experience with them, but not lately. Over the last 3 weeks I have built up to 55 minutes per session, 6 days a week. It is a more a mental process than physical, and I am taking it slow.

I don't see anything magical about what coach backstretch has prescribed here. Some long, some workouts. That is what I have always done.

I guess my point is, the bumping of this thread was in sync with what I am trying to do. Being proactive feels good. I must sit the bike.

Bump-diddly-ump, neighbor!