Making up for lost time (Psst...You can't)

I thought this was a GREAT post from Joanna Zieger's blog, Fast at Fourty.....

It was pointed out by my father that many of my posts deal with injury and illness. I explained that the original intention of this blog was to chronicle my story of healing from the crash in November. My purpose was two-fold; writing about the aftermath of a serious incident would serve as an outlet for me as I convalesce and hopefully my ruminations would help others faced with difficulty.

Athletes are not patient people, and we are accustomed to things happening in a time-frame that we dictate. The body does not work in such a manner. Believe me, I have tried to force my body to heal on my timetable, but, alas, I have lost that battle. And, while I am no stranger to injury, each time one surfaces I have been forced to re-evaluate my coping mechanisms and how I handle my return to training.

Over the last few weeks, as I hurriedly prepare for races while still rehabbing my ribs, I realized that in training you cannot make up for lost time. Training is not akin to cramming for an exam. Post-injury training requires a special type of regimen.

Amnesia
Before you can restart your training program, you must acquire amnesia. Memories about what you did before the injury need to be erased, because when you get back out there, you will re-injure yourself trying to attain those standards. I know this from experience.

I, myself, have cursed many times on the bike in the months since the accident when my Power Tap blatantly lies to me about my power. Why is it so mean to me? Despite my many recalibrations, the numbers staring back are not what they were.

After many discussions with Coach Phil, we set new standards in training as I work my way back to health and fitness. While the big picture does loom, I have smaller goals, in the way of power and running pace, which let me know that I am progressing. And, when the time is right, my Power Tap will once again show me numbers that will make me smile.

Go it alone
I am lucky to have training partners that are supportive, funny and always go the extra mile (or 10) in training. Between my dizzy spells last year and my injuries this year, I am fortunate they are still willing to train with me.

However, some days, it is best to go out solo and not get caught up in the workouts of other people. Injuries often make workouts unpredictable – some days feel great while others leave you wondering who stole your legs.

Training by yourself during this time of flux allows for greater concentration on form and if a workout goes awry nobody has to know but you.

Be flexible
As I mentioned above, workouts tend to become erratic after an injury. A great day or two is often followed by a dreadful workout. Or maybe, after several pain free days, you wake up with the injured area feeling sore.

A plan is imperative during the recovery process to prevent re-injury, but sometimes a workout must be shuffled to another day or forgone altogether.

Just this weekend, I had to cut my long ride short on Saturday and compromise on Sunday by doing a shorter long ride in the morning and doing a shorter long run in the afternoon.

A final note
Coming back from an injury is never easy. Hopefully, these suggestions will make it easier. The bottom line: you cannot rush your body nor can you expect to start off where you left off.

Quote for the Day

The body does not want you to do this. As you run, it tells you to stop but the mind must be strong. You always go too far for your body. You must handle the pain with strategy...It is not age; it is not diet. It is the will to succeed.

Jacqueline Gareau, 1980 Boston Marathon champ

Biking Bloomers

This is an interesting product from a company called My Alibi Clothing.

Bloomers

My Alibi’s Bloomers are a unique padded short to be worn with your favorite skirt, shorts or capri’s. This sexy cut short keeps the padding where you need it, so you can forget about it. With a no elastic, low-rise waistband and just enough length to cover your booty, they simply disappear under any outfit. No panty lines, no girdle, no stuffed sausage feel! your fashion just got a whole lot more bike friendly. Made in Italy of the highest quality Lycra and Pro Racing gel Chamois. My Alibi logo embroidered on right hip. Available in brown or pink. Sizes 4,6,8,10.

They are $80. Seems a little expensive for something you will wear underneath clothing! But then, good bike shorts cost more than that. Might be worth checking out...

They have some other cute stuff:

Workout Nutrition

This came through on Joe Friel's blog this morning and I thought it was GREAT information.
Questions on Workout Nutrition

Posted: 18 May 2010 07:40 PM PDT

I had a recreational rider ask me today what he should drink while riding. My answer wasn’t what he expected.

Basically, I believe recreational athletes don’t need nearly as much sugar while working out as they have been led to believe. Their biggest problem is not fading or bonking while on a workout, but rather trying to lose excess weight. All of that sugar is not helping. They need to train their bodies to use more fat for fuel. Pouring down sugar from the start of a workout doesn’t help that at all.

I told him what he should use depended on two things: how long and how intense and the workout is. For workouts of an hour or less regardless of how hard they are water is all that is needed for even moderately fit people. For very fit athletes that may be extended to 90 minutes or even two hours. Beyond these durations, as the workout intensity increases, the need for sugar also increases.

For these long and intense workouts how much sugar you need depends once again on how fit you are. Some people, especially those who eat a diet composed largely of high-glycemic-load and high-glycemic-index carbohydrates (this is mainly starch) will need more sugar than the athlete who eats a diet that is more vegetable, fruit and protein focused. I see this every winter when we test the athletes I coach. Some are obviously sugar burners while others are fat burners. The fat burners have a definite advantage when it comes to endurance in long events.

He also wanted to know what he should take in right after a workout. If it was an hour or so easy nothing out of the ordinary is needed. If it was long or highly intense and there is another important workout coming up soon then some sugar and perhaps some protein may prove beneficial. But this doesn’t have to be anything complicated or expensive. Real food will work quite nicely. I drink some fruit juice cut with ice tea, a couple of handfuls of crackers, a banana and perhaps leftovers from a recent meal.

I’m afraid we have been led to believe that we must use exotic food and drink products because we’re athletes. That may be good for the manufacturers’ bottom line, but it really isn’t necessary for most athletes’ training and performance.

Of course, I also told him that if he was training like pro endurance athletes and putting in 20 to 35 hours of training a week including lots of high intensity he’d need a lot more sugar coming in at all times of the day including during workouts, post-workout and until the next workout. But he rides about 8 hours per week, in a good week. All of this expensive stuff he’s been led to believe he needs really will have no positive effect on his riding or his fitness. In fact, I think it might prove a hindrance.

Rest Day Blues

Monday's are my day off from working out. Last Monday I didn't get out of the house and never changed out of my pajamas. I was feeling bleh. Today, although I did take a shower and get dressed, and had lunch with BFF #1, I realized I am still feeling a little down. I think it's because I am not working out today! Has anyone else experienced this? The rest day blues?

I know my body needs a rest after 6 days of training, but it feels different because it has not been worked. Bleh, I think I'll go back to bed now.