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THE COACHES
CORNER………. By Bob Byard, Certified USA-T Triathlon Coach
1 Jun 09
How your training and/or racing goes in 2009 will be directly affected by three experiences with sports-related injuries: #1) preventing injuries, #2) making mistakes that caused injuries, or #3) having to have to recover from injuries. Short of cycling into a tree or running into a parked car, almost every injury you may encounter can be avoided or at least minimized by being “pro-active” in paying attention to what your body tells you and not abusing it by pushing it to the breaking point. And almost all injuries can be attributed to over training or not using the right technique. “An ounce of prevention is worth a pound of cure” couldn’t be more appropriate. Hopefully, you won’t learn the hard way that avoiding injuries is a lot more palatable and productive than trying to recover from one! Here are some tips I’ve come across that will help keep you on your training and racing schedule and out of the doctor’s office. PREVENT SWIMMING INJURIES
~~ Join a Master’s Program for coaching and structured workouts; make your goals known
~~ Get video-taped for eye-opening feedback; the film doesn’t lie and you can’t hide flaws
~~ Go to a swim clinic or camp; paying for criticism and feedback may be motivation to change
~~ Concentrate on your stroke without the distractions of the clock or other swimmers sometimes
~~ If your feel tired, pain, or your head isn’t into the workout, stop; continuing is dangerous
PREVENT BIKING INJURIES
~~ Get an expert to fit you to your bike; get specific measurements and ask lots of questions
~~ After the fit, mark the positions of the seat, bars, etc. so you know “ what goes where” if needed later
~~ Make sure your bike cleats are tight; loose ones can change your position, stroke, and cadence.
~~ Get you bike tuned and keep it tuned and clean to avoid malfunctions and poor performance
~~ Always assurne the motor vehicle driver doesn’t see you; you lose in any collision with anything PREVENT RUNNING INJURIES
~~ Change your shoes often; rotating between pairs extends their life. Replace a pair if in doubt
~~ Determine the type runner you are and buy shoes to accommodate your need(s)
~~ Use inserts or orthodics if an expert recommends it for cushioning or stability
~~ Run on trails or soft surfaces when possible to give your feet a break and strengthen you ankles
~~ If you feet hurt or are achy, take some time off - - see a podiatrist, not an orthopedist MISCELLANEOUS INJURY PREVENTION
~~ Always warm up before a workout or a race; ease into the effort -- it’ll help focus and prepare you
~~ Stretch regularly and get into a strength training program to reduce the potential for injuries
~~ Get a massage once in a while; it may be expensive, but it’s relaxing and speeds workout recovery
~~ Watch out for overtraining: sleeping poorly, high RHR, lack of energy, disinterest in exercising, etc Let’s say you know “someone” who did the exact opposite of the injury prevention tips above…..These are the seven training mistakes that leave an individual wide open to injury and a shortened, if not frustrating, Season: 7 TRAINING MISTAKES THAT LEND THEMSEVLES TO INJURIES
~~ No established, detailed, measurable goals
~~ No race priorities; not able to peak, recover, and improve. I like the term “permanent mediocrity”
~~ Improper training; not working on improving weaknesses (which lends itself to the two previous mistakes)
~~ Doing speed work or increasing distances or volume too fast; opens door to excess and inevitable injury
~~ Not enough rest; leads to overtraining and stresses one’s motivation, enthusiasm - - a downward spiral to injury
~~ Over training; nagging fatigue and decreased performance – take a break in exercising before it breaks you
~~ Not peaking on time; underprepared for a race or being ready too soon for a big race = potential for injury So. By not doing what is recommended in the first part of this article or by making the seven mistakes just listed, you (or someone you know…?) are now injured. Now what! How you recover physically is not as obvious as the mental and emotional aspects that affect a tolerable and complete recovery. RECOVERING FROM INJURY
~~ Emotional impact. There’s always what is called “mood disturbance” - -irritability and depression is normal.
~~ Coping with pain. It interferes with your sleep, wears you down, affects your concentration and focus
~~ Lifestyle shifts. Interrupts day-to-day routine and impacts your partner; new stresses (financial costs) occur
~~ Self-identity challenges. May have negative impact on person’s identity and self-esteem Enhance injury recovery by reassessing goals, educating oneself about the injury and treatment options & phases, and getting into an aerobic program ASAP as a “fix” to offset the endorphin withdrawal of reduced exercise activity. We all tend to put our Season and ourselves at risk - - some of us are just lucky the injury wasn’t bad or permanent. We all let our guard down once in a while and do something stupid, or don’t listen to our body when it tries to tell us something minor is wrong, or ask it to do something it’s not prepared for - - be pro-active in preventing injuries and avoid long-term problems.. If injured, be patient and learn from it. Like I always say: Train smart and stay safe (and you’ll avoid injuries).
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