My age is catching up to me. :(

I worked up to running a half marathon distance this summer. In a fall race I managed 1:33, which was 10 minutes better than my best training time. Ever since though, my quads/hamstrings have been really sore after even light training.

I was using Methoxy One Protein supplement after a workout and that really helped overcome soreness. Problem was I was bulking up and I'd rather not, so I've cut that back. I've taken it easy, running in the pool, spinning, and doing daily stretches.

Who's got some tips on keeping the training going through middle age?

johnny

You could try the supplement, ZMA, also make sure that you are using a good anti-oxidant, it will really help out. Also Glutamine is my favorite supplement, that will make a big difference also. Good luck to you.

Yoga...not crazy "ooouuuummm' kind of yoga- just the basics...

I have run, biked, I've taught spin, kick box, rebound, step, weight lifting, jump roping- you name it- I've done it 5-7 hours a week and I was so used to being sore that I was SHOCKED when I realized nothing hurt.....I had started to do yoga of all things. (on my own with a great book for designed specifically for athletes- and the New York Runners Club) It took an entire YEAR for me to be able to have the flexibility to get my hands on the floor with my legs straight- but even after the first 6 weeks of doing it 2-3 times per week- I stopped getting injuries, the soreness went away- I no longer get shin splints, knee pain etc....I haven't had an injury in about uh...5 years or so.

I'm no 'yogina' and I'm not able to wrap my leg around my neck- but having more than 90 degrees of hamstring flexion and 6 degrees of dorsi flexion in your ankle is absolutely crucial in all sports.

The book is 'Power Yoga' by Berryll Bender Birch. She's a runner and it is modified for 'tight' athletes, there is no risky unsupported spinal flexion positioning and very little hyperextension in the neck or back. I teach it now to athletes and 'normies' that just need the basic benefits and don't want to go all 'yoga' on themselves....it's great stuff.

And the power yoga is really tough- there's a lot of movement, pushups, jumping...it's very athletic...

Anyway-it's worked for me and loads of instructors/athletes...whatdayathink?

Thanks for the tip on Yoga. I've been doing the stretches, and it's amazing how my flexibility varies. I need more discipline on that front to work the muscles when they get tight. I'll try the book.

Thanks for giving it some thought! I can't tell you how many people- competetive athletes for the most part- who roll their eyes and say they'd rather smoke incense or something! (You better not be rolling your eyes over there!) Anyway- remember you're going to have to wade through the biography in the book etc.. to get to the good stuff. When people realize how much power, force and non injury training time that better range of motion can give you- they're hooked!....by the way, you can't really 'smoke' incense....not that I've tried personally :)

take it easy for a while. don't think in work outs. if you don't feel like it don't run. give them a break. Then you will know when to come back! DO warm-ups and warm-downs. your legs will thank you.
:D

i'm gonna get it...i lift and do tri's - they don't mesh well and i am sore more often then not BUT i am reluctant to sacrifice a discipline. i have some accumulated borders gift cards...better be a good spend mellisa!!!

It took me a year to touch my toes, I kid you not!- I am the poster child for tight- and again I tell ya'- it worked. Write with your questions and I'll do my best to keep you on track. It'll work even if you just learn the first part and Just Do It.......

Let me know!

mfry,

I like the sound of your advice on yoga. I have been tri-training for about 6 months and have had numerous "injuries"- mostly muscle pulls. I am about to turn 30 so I thought it was just age catching up to me. But I am thinking of trying yoga and would like your advice.

I belong to a club that offers yoga classes but I really want to make sure it is the same type of yoga you talked about in your earlier posts. What questions do I ask to make sure it is right for me? Can yoga really be learned from a book or is it better to have an instructor? How many times per week should I do yoga? Thanks for your help.

JHPIII

It's called Astanga Yoga, or Power Yoga. The other form is Hatha, which is slower and more meditative. I'm astounded how many athletes are using Astanga to balance out the tightness that competitive training causes.

I read through the book Melissa recommended, and was quite surpirsed to see that a lot of the positions were very similar to stretches that I had learned in track years ago. The author (Bender) is the wellness coach for the New York City running club, so she knows the problems athletes get themselves into.

Peronsally, I found that if I do 15 minutes of spinning, my body is better warmed up for stretching. The whole idea of Astanga is to warm up, or produce heat. I do 5 of the Sun Salutations (1 and 2), which does a just about brings me to a sweat. Then I do about 20 minutes of standing and seated stretches. None of the pretzel stuff, just stretching the calves, quads, and hamstrings. I travel a fair bit, and it's great to do in a hotel room before going to bed. You don't need equipment to do Yoga.

Thanks again Melissa for the recommendation.

Johnny T

Hey guys,

Sorry it took me so long to reply. My brother-in-law and my inspiration to bravely stick my toe into the biking world and do a tri even though I didn't have a 'real' bike, passed away suddenly of a heart attack last month. He was only 30. Thirty! We were going to go that very weekend and he was going to help me pick out a 'real' bike that he himself conjoled my husband into buying. Ugh. He loved his life, he quit his job so he could open a children's bookstore of his own- his dream and bike to work. He did it- and if anyone out there needs a kick in the pants to get out there and live........let my size 8 Reeboks be the one to do it- Life is short!
He was a clown and a crackup and I write this to you only to pass on what he would have told all of you, which is exactly what he constantly told me: "life is too short to ride a crappy bike"

He's biking up there in that great place God is making for all of us...where there are no hills in the first mile, tires never go flat...and the swim is always less than 500 meters.....
.............So go out and buy a really good bike, take a risk and do what you really want to- don't work for 30 years at a job you hate just to pay the mortgage... and by all means, don't let any one you know ride a crappy bike. He'll be watching me when I cross the finish line this summer...on a 'real bike'..

Anyway- I was so excited to hear that you guys got that book! It really does work eh?! And as for taking yoga at a health club here are some great questions for you instructor...

1) Is this the "Yoga for dummies class?" Which is the exact class you want. Tell him/her that you are a runner and can barely touch your toes without your hamstrings screaming and need to know if this will be a 'basic' class.

2) "Can you give some special modifications for those of us who haven't had ninety degrees of hamstring extension since birth?" She/he/other should know a lot of modifications for beginners- swallow your pride and do the ones that involve chairs for at least a few weeks. I tell you- it took me a year to touch my toes.

3) "My trainer (go ahead and lie) told me to be careful of extreme spinal extension and unsupported sidebending. I also have had a whiplash injury"
If she doesn't make you sign a waiver and video tape you saying you won't sue if you die in her class- she will know what to do and will cue you to keep your chin down, and avoid "weird pretzel like bendy positions" (that's a technical term for really advanced positions which look cool when the instructor does them on national T.V. with a bunch of other instructors posing as "students') Those can be dangerous to anyone who hasn't been doin' it since the 70's.

4) "Please help me, I just want to be able to touch my toes and not have sore calves when I train for my triathalons" She should hear "all I want is six degrees of dorsi flexion and ninety degrees of hamstring extension- I don't care if my chakra is balanced or if I can do all 37 variations of the standing postures while still holding my abdominal lock."
Keep it simple.

5) Whenever you can- go for the 'beginners' or power yoga which should be basically sun salutations and variations of simple standing poses. This tends to be aimed at a mainstream population and should be pretty simple and straight forward- Make sure to talk to the instructor first. Or get brave and go for a "seniors" class- but be careful- most seniors now a adays kick my butt at yoga!

Ok- I've babbled on only because I will be gone for a while having a little minor surgery- a small abdominal hernia- they're putting in a mesh so when I do the Ironman I won't have any trouble again( he he)......so I won't be be able to answer for awhile. Good luck to everyone and I will be looking to see how everyone is doing in a few weeks.

Melissa

Great suggestions on the yoga!!! I have only done it a couple of times and have really liked it. I have always been one to stretch all through the day though and always try to explain to friends how important it is to stretch. Will have to look into that book, thanks for the info. ironmanthony

Yoga?? What ? Waste of your time, in my opinion. What you need is simple. You need to stretch before and after your workouts, drink drink and drink. But here's the key, as soon as you are done working out take 1500 mg of vitamin C. It's an all natural antioxident, plus it's cheap. Trust me on this one, sounds crazy but it really does work and well.

I am still quite new to triathlons and so far I am enjoying the training and preparation... however, I really love weight training too. My question is can I still somehow lift and train for the tri? And if so, what is a good schedule so as to avoid complete burn-out?

Thanks in advance!
:)

Yes you can. In fact it is a good idea to do so. It will help build muscle mass (which you may end up losing as you put more miles in running and cycling). Usually the serious triathletes will weight train in the off and base season building strength to go into the season with. Once into the season they will usually taper back on the weights. There is some good instruction on this in Mark Allen's book, "Workouts for Working People".

That said, if you're not an Ironman then working with weights during the season is fine. You'll just have to balance it with the other 3 sports and beware that you may not get as much out of run if you just did squats the day before :). I am continuing with weight training and am doing higher reps and working with the weights only twice a week and hitting all the major muscle groups in those 2 workouts.

hope that helps...