K2's micro forum
Hi Coach -
Just a follow-up for my hip injury. I injured it in the beginning of December doing P90X (I know I know). I was recently diagnosed with a labrum tear and a hip flexor strain. Because of this I have not done much of anything. I had a hip injection two weeks ago with great relief in pain. It's time to SLOWLY start training again (4 weeks behind my OS plan and I haven't done much since the end of oct).
Currently, biking does not bother my hip. I am able to swim using a pull bouy to start, with gradual increase to kicking. Unfortunately RUNNING will have to wait right now however I can start doing the elliptical!!!! My program will need to consist of swimming, biking and the elliptical. I will need to start slow with a gradual increase in duration and intensity to allow my hip to adapt. Can you please provide me some training guidance/plans to help my training move foward. Thanks!
Kristin Kandiel (K2)
Just a follow-up for my hip injury. I injured it in the beginning of December doing P90X (I know I know). I was recently diagnosed with a labrum tear and a hip flexor strain. Because of this I have not done much of anything. I had a hip injection two weeks ago with great relief in pain. It's time to SLOWLY start training again (4 weeks behind my OS plan and I haven't done much since the end of oct).
Currently, biking does not bother my hip. I am able to swim using a pull bouy to start, with gradual increase to kicking. Unfortunately RUNNING will have to wait right now however I can start doing the elliptical!!!! My program will need to consist of swimming, biking and the elliptical. I will need to start slow with a gradual increase in duration and intensity to allow my hip to adapt. Can you please provide me some training guidance/plans to help my training move foward. Thanks!
Kristin Kandiel (K2)
0
Comments
According to your Triathlon Season RoadMap™, you were due to start the OutSeason® on 1/5, ending on 4/12. If you start the OS up this next week, you'll still get a lot of it in. So I recommend as follows.
Load the OS to end on 5/3, which should put you in Week 2 of the OS. You don't need to bike or run test, just guesstimate it.
You can do the bikes as written, with the runs from the Re-Entry above either as bricks / later in that day or on another non swimming day. I do recommend at least one full day off...example could be:
Mon - OFF
Tues - OS Bike + RE Run
Wed - Swim
Thu - OS Bike + RE Run
Fri - Swim
Sat - OS Bike, extended a bit with Z2 time to say 1.5 to 2 hours as you are able.
Sun - RE Run
Of course you have to do the self care / rehab stuff too....thoughts????
I'm slowly making my way through "week 1" of training following the above plan, slow progress but at least I'm moving forward. I was sore after my walk/jog reentry protocol but it subsided rather quickly. I started physical therapy this week with high hopes! We are doing a lot of joint mobilization to free up the hip capsule. I didn't realize how little range of motion I had due to guarding it for 2 months. Tomorrow (Saturday) I will try to extend my bike to 1.5 hr in Z2. Hopefully I'll keep moving forward. My IMLP goal of 13 hrs may not be met at this rate but who knows.
K2-
Coach -
I'm kind of in a pickle. I plan on going to the IMLP camp June 11-14. But prior to joining EN I signed up for IMMT 70.3 which is Sunday June 21, the following weekend. Do I take it extremely easy for the week between to two, or should I not do IMMT? The other option would be for me to potentially do Tupper Lake Tinman 70.3 which is Saturday June 27th. No refunds for IMMT.
Per your prior response on the IMLP camp forum, since camp is week 14 and the training plan has it for week 15 we should switch the two weeks (week 13, 15, 14, 16). Should we take off the first 2 days of week 14 to recover for that's how it's originally written for week 16 following camp week?
June 1 - week 13 regular
June 8 - week 15 camp .
June 15 - week 14 (IMMT 70.3) is scheduled for - sat 300 bike/ sun 90 bike
June 22 - week 16 (tinman 70.3) is scheduled for - sat 300 bike/ sun 210 bike
I don't want to miss key bike weekends either. If you rather me do Tinman 70.3, which is 2 weeks after camp I may need to change the week order to 13, 15-camp, 16, 14- tinman...... I hope I didn't confuse you. lol Let me know what you think. Thanks
K2
I suggest you do Week 15 next week...then after camp, load up HIM plan to end on IMMT for the right taper / camp recovery. After IMMT we can put you back on Week 16!!!
We can talk in more details at camp!