Weights and Core Training Ideas
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2005-03-16 10:08 AM |
Member 31 Rochester New York | Subject: Weights and Core Training Ideas So my knees are bit screwed up (i am on the shelf for 2 weeks) So i decided that i need to do something besides just swim. Any body have any great workouts? I am in line to do my first 1/2 im in about 17weeks, so i am a bit freaked out that i am going to be about 3 weeks off schedule. So i have to do something. I was hopeing someone new a great website or could list some excersizes that are tri specific, but dont utilize the knees!!! I know that is a tough one... Thanks, Sean anybody know how much i will loose from this break running and biking wise it will/should be just about 2.5 weeks off. Before i was doing 1hr runs, and 1.5hr rides.? |
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2005-03-16 10:35 AM in reply to: #130475 |
Expert 1836 Lafayette, CO | Subject: RE: Weights and Core Training Ideas How bad are the knees? Can you still walk (without crutches or a brace)? What about using an elliptical machine? Have you considered water-jogging? In the meantime, you can work your core muscles, as these help stabilize you. Work both your abs AND lower back. Depending on how bad your knees are, I'd see about building up quad strength (leg extensions, leg presses, hamstring curls) to help the knees. Stay away from squats and lunges until the knees are better, or you might hurt them more. Good luck. |
2005-03-16 10:35 AM in reply to: #130475 |
Expert 1274 Jackson, Mississippi | Subject: RE: Weights and Core Training Ideas Hey Sean, I went to my second Pilates class this monday and I won't hesitate to recommend it. It is a no impact core workout that pretty much kicked my butt. For me right now it's about 80% mental because I"m using muscles that I didn't know existed. It is pretty hard to get those muscles moving in directions you didn't know they could. One thing I would recommed though is that you seek out a company that focuses primarily on pilates. There is a TON involved in it and it requires very extensive certifications to be able to teach properly. I would steer clear of any of your gyms that also happen to offer a pilates class. (at least where I live this is the case, If you like your gym and feel confident they can help, go ask what sort of certifications the instructors have) My wife is a former profressional ballet dancer and a few years back she injured both of her hips. Pilates was one of her therapies and she is about to get certified this summer to teach it. It is often prescribed for therapy. If you find a good place to take from just tell the instructor that you are having knee trouble and they will no doubt take care of you. Our instructor asked us on the first day if we had any injuries she should be aware of. good luck with those knees.. will |
2005-03-16 10:56 AM in reply to: #130475 |
Member 31 Rochester New York | Subject: RE: Weights and Core Training Ideas My knees hurt/ache a bit. I can still walk,and even run/cycle if i wanted to. This would just cause a great deal of discomfort. Not so much straight pain anymore. My dr. said if it isn't gone in 2 weeks she will send me for an MRI and an Orothopediast. |
2005-03-16 10:58 AM in reply to: #130475 |
Champion 5183 Wisconsin | Subject: RE: Weights and Core Training Ideas I did a marathon where, due to awful ITB probs, i ran exclusively in the water for the last HALF of my training. Even my longest run was in the water (it took forever!) and I was so stunned at how my fitness and running stayed strong. It was my first marathon, and I did it in 4:25 (faster than Oprah which was my goal) If you can run in the water, I urge you to try. |
2005-03-16 11:03 AM in reply to: #130496 |
Expert 1836 Lafayette, CO | Subject: RE: Weights and Core Training Ideas seanaq64 - 2005-03-16 8:56 AM My knees hurt/ache a bit. I can still walk,and even run/cycle if i wanted to. This would just cause a great deal of discomfort. Not so much straight pain anymore. My dr. said if it isn't gone in 2 weeks she will send me for an MRI and an Orothopediast. Ah, a little more info is always helpful. Where'd you get the shoes you run in? Get a professional fitting at a running-shoe store. They'll check you on a treadmill, and get the right shoe for you. They may recommend orthotics, if necessary, but you may just need new shoes. |
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2005-03-16 12:50 PM in reply to: #130475 |
Pro 3906 St Charles, IL | Subject: RE: Weights and Core Training Ideas |
2005-03-16 12:57 PM in reply to: #130475 |
Member 31 Rochester New York | Subject: RE: Weights and Core Training Ideas Running shoes are not the concern (i have used the same model for the last 2 years) I was properly fitted etc. It is the bike shoes/pedals that have caused this. Water running is a great idea. Not to sound stupid but u just run in the water?????How hard do you go??? Thanks for your comments everyone. Sean |
2005-03-16 1:01 PM in reply to: #130475 |
Champion 5183 Wisconsin | Subject: RE: Weights and Core Training Ideas yup, I just run along the bottom of the pool. They do make floaty weight belt thingies that you can wear around your waist to keep you afloat if you want to completely eliminate impact (I didn;t bother) I found that my calves got sore pretty quickly, more so than actual running. |
2005-03-16 1:14 PM in reply to: #130594 |
Expert 1836 Lafayette, CO | Subject: RE: Weights and Core Training Ideas seanaq64 - 2005-03-16 10:57 AM Running shoes are not the concern (i have used the same model for the last 2 years) I was properly fitted etc. It is the bike shoes/pedals that have caused this. I saw that in your other thread. Once you get the bike fitted, you'll probably eliminate that pain. However, don't think that one shoe fitting lasts forever, even if it's the same model shoe. Any change in running habits (correcting stride length, turnover, running taller, leaning forward, etc.) will change your foot strike. I would have my fit checked at least once a year... |
2005-03-16 3:05 PM in reply to: #130594 |
Veteran 137 Littleton, NH | Subject: RE: Weights and Core Training Ideas seanaq64 - 2005-03-16 12:57 PM Running shoes are not the concern (i have used the same model for the last 2 years) I was properly fitted etc. It is the bike shoes/pedals that have caused this. Water running is a great idea. Not to sound stupid but u just run in the water?????How hard do you go??? Thanks for your comments everyone. Sean If you tread water in the deep end of the pool with your hends over your head, you'll have to work pretty hard |
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2005-03-16 3:43 PM in reply to: #130594 |
Resident Curmudgeon 25290 The Road Back | Subject: RE: Weights and Core Training Ideas seanaq64 - 2005-03-16 11:57 AMWater running is a great idea. Not to sound stupid but u just run in the water?????How hard do you go??? Sean Water running is done in a pool, generally in water deep enough so you do not touch. Here are a couple of rudimentary articles:
http://www.ehow.com/how_10340_practice-deep-water.html
http://www.goswim.tv/text/tri/waterrun.html
Here’s some of the equipment you can use:
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2005-03-16 5:53 PM in reply to: #130475 |
Member 16 Vancouver, BC | Subject: RE: Weights and Core Training Ideas Hey Sean, I feel your pain, literally - i blew my knee cap (partially dislocated for the 3rd time in ten years, but now physio thinks it might be screwed up a bit more than it should, already got the appointment for the specialist and thus the MRI) and I am currently limited to swimming and stationary biking as I cant put much weight over my knee cap and twist,(my hockey and soccer have seen better days, im taking up knitting).. oh its so hard to sit still... My physio recommended the water running thing and the stationary biking (she's a triathlete, so i trust her). I havent tried the water running but I am soon to give it a try... in fact, ive heard good things about it... so all in all, just wanted to offer some support for that, i know it can be frustrating.. keep on keepin on, Im sure youll be back on top for the big day.. cheers, Mel |
2005-03-16 7:49 PM in reply to: #130475 |
Master 1670 Harvard, Illinois | Subject: RE: Weights and Core Training Ideas |