Conditioning, Illness and Injury, Motivation

The universe is conspiring against me

Sick

Its funny how the moment you commit to a goal, the universe conspires to test your will. Last week 3 days into starting my training for Ironman 70.3 the dreaded ‘Man flu’ struck and I have been man down – no running; cycling, swimming, weights and conditioning. Not a great start…grrrr

There was a time when I was a young pup that I would have pushed through and sweated the nasty lurgy (South African slang) but luckily wisdom (and longer recovery time) has prevailed and nowadays I choose to retreat and live to fight another day. Anybody reading this might be asking themselves “Why the fuss, you have 9 months?”

Great question! Here’s my conundrum – Hyper-obstructive Cardiomyopathy (enlargement of the heart muscle) is a sudden death condition. When I was diagnosed my cardiologists opening statement was

“You have H.O.C.M, Stop exercising or die”

The road back to where I am today has been a long, long road made up of two steps forward, one step back. A road which has forced me to learn to listen to my body, accept my limitations and celebrate each small improvement as a major victory. Each day that I miss my scheduled program means that the next session I have to play catch up which increases stress.

Does this mean I have been idol? Not at all, there is always something I can do which will help me achieve my goal. At this point flexibility and balance is the bain in my life so I focussed on and successfully completed each required day of the 30 Day Challenge

Having things around me to keep me motivated and eyes on the prize really helps when I am down. This clip really kicked &$ss the first day I lay pitifully in bed feeling sorry for myself

Thankfully my decision to rest has worked I am feeling 80% better and should with a great nights rest be at 100% which means I can get back to the program and also start

STAGE 2: Basic Strength & Core Training

Here’s Day 7’s session

Strength Exercises

  • Split Squat (video) – 2 x 10 each leg
  • Hip Thruster (video) – 3 x 10 reps
  • SL Straight Leg Deadlift (video) – 2 x 10 reps each leg

Today’s Core Exercise

  • Mountain Climbers (video) – 2 x 20 (10 each side, alternating)

Cant wait to get going again

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Conditioning, Off season, Training, Triathlon

Its all about that base(ics)

Its funny how every time I write this title a song by a very similar title comes to mind. Is it the combination of catchy beat and tune, easy to sing lyrics or the talented Meghan Trainor? Either way its in my head as I write this post so I thoughts why not share the love. (I probably am going to get into trouble from some high powered music executive for promoting this song and artist without agreeing copyright or paying loyalties or something. If so I apologise, please let me know discreetly and I will remove immediately from this post)

All about that base

Right now that you are suitably motivated (or annoyed) lets get back to the task at hand – Setting the foundations to an injury free season.

As I promised myself yesterday I completed Day1 of the 30 Day Challenge (here’s the link again in case you missed it yesterday)

30 day

This mornings focus was on Basic Mobility and Balance Drills and the session comprised of

Basic Hip Mobility Drills

  • Hip Flexor Stretch (video) – 3 x [20sec hold + 20 active reps] each side
  • Hamstring Stretch (video) – 3 x 20 reps each side
  • Adductor Stretch (video) – 2 x 10 reps [7sec contract : 10sec relax + stretch]

Today’s Balance Drill

  • Single Leg Balance – Eyes Open (video) – 2 x 30sec each side

Over all thoughts – Man I am in big trouble! The stretches really highlighted how tight my posterior and anterior chain is (my Hamstring stretch was pitiful) and the single Leg Balance activity (there are 3 separate movements, all very cool) bust my cahoonies. I have NO, I repeat NO balance in my right leg. Lol, I think the only thing that kept me upright when on the right leg was how my toes were so scrunched up into the mat that they acted like a set of claws :0) Not a pretty picture right

Any case, really cool and cant wait to see what tomorrow has install

Onto the main session then

Till February I am following an ‘Off season’ ethos and focusing on strength development (typically a 5×5 format, Complex moves, one muscle group a day, Mon, Tues, Thurs, Fri) with a swim/ride on a Wednesday and a cycle/run on a Saturday. The run is on hold for the moment till my calf/achilles injury is sorted and then I will throw in 2 morning runs (station to work 2.3 miles, slow and easy – Remember my run is my biggest challenge)

In case you are following this and are interested in what the exercises comprise of, here is the session

  • Warm up

Stretch, strength routine

Pullups, Dips, Handstand Push Ups, Wall sits (each week increase by 1 or 2 reps; each day different style of pull up)

  • Main

Single leg leg press 2 x20 (start at 65% of max, each week increase weight by 10%)

Barbell squat 5 x 5 (same as above)

Snatch to over head squat 1 x 5 (practising the movement)

Walking barbell lunges 5 x 5 (same as above)

  • Warm down

5 minutes cardio (row, glider or bike)

stretch, roller

So far so good  looking forward to tomorrow

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Training, Triathlon

Its all about that base

I start my official training from tomorrow Monday 17 November 2014. This gives me 9 months to develop the muscular and cardiovascular conditioning required to achieve my goals.

I usually have a tendency to only focus on the strength/power/speed/aerobic and anaerobic facets of conditioning which has served me well…till now. All of a sudden I find myself with a range of niggles and injuries – calves/achilles tendon, wrist, neck

I have a feeling that this is partly – OK largely – due to my lack of focus on the flexibility/agility and core elements however I also think that it may be down to age YES, the big 40 is 10 months away.

If you are training for any sort of physical adventure you know that injury is the last thing you want – it impacts your training, mind set and overall preparation leaving you poorly equipped for the event.

I want to feel great on the event so things have to change and to start with I am going to focus on the base(ics)

How?

I came across this awesome blog by James Dunne, Performance & Rehab Director at Kinetic Revolution and have signed up to their 30 day challenge.

Why am I going to follow this challenge?

  • Because I like what James writes
  • The program promises to “Transform Your Running: Thirty Days, Thirty Workouts, Run Stronger, Run Faster

My run is probably my biggest challenge so I would be silly not to give this my full attention

  • Because the program is broken down into 5 stages each stage focusing on a specific conditioning aspect and guess what STAGE 1: Basic Mobility & Balance Training

Here’s Day 1 session I will let you know how it went once done

Have a good nights sleep

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