Subject: RE: 49 yr old newbie - need advice please Lauralu - 2010-01-29 1:11 PM I have trained/raced for tri's for 5 years; However.. I still consider myself a newbie since I'm still building a foundation. I took off 7 months due to work demands, etc. while maintaining a bare minimum training base. I'm returning to my more regular training for a race I have in 12 weeks. I'm alternating between the 3 disciplines each workout, and adding core & lifting gradually each day. I have trained for 1-3 hrs. depending upon the time I have available outside of work. I stretch very well before and after workouts. In my first 7 days back, I've noticed a LOT of soreness in my hips and back. Given that, I am backing down on the intensity and training time if I can't train longer. Question: What will help maximize my training efficiency, keeping my aches & pains to a minimum, since I have limited time during the week to train and only 12 weeks to prepare for my race? Welcome to BT. You are returning to regular workouts after a 7 month layoff....Go easy. No more than 10% increase in run volume from week to week. Plan drop back time one week a month. I have learned (the hard way) that happy legs are not optional. Use the massage stick and/or foam roller carefully. Ice baths or epsom salts help too. The key is learning to listen to your body. if you are really sore and stiff or are having pain making it difficult for you to bear weight STOP. If it's just "slightly sore" listen carefully for the body cues that tell you it's had enough. You may want to ease up on the lifting some--though that will be a hotly debated issue in lots of threads. You need a strong core for all the disciplines, keep that up!! For what it's worth, I did my first tri 3 years ago and we're the same age |