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Tim Dunnahoo Coach's Thread

Tim DunnahooTim Dunnahoo
in Coaching Forum 🧢
Hey Coach Patrick. I'm 17 weeks out from IMAZ and have suffered another setback. I fractured my right pinky toe Sunday morning. Yesterday I had it "reduced" (reset) by my podiatrist. He has worked with many athletes and knows how we tend to cut corners and come back too soon. He doesn't want me swimming for a few more weeks, but the worse news is I cannot even do elliptical until I am cleared at my follow up visit in four weeks, and no outdoor running until at least six weeks.
The good news is that I was able to cycle at my club on a Lifecycle bike this morning, pain free. It has a generous platform pedal for my orthotic boot. I went one hour at 100+ cadence in Z1, and worked up a sweat. Right now I'm planning on cycling that way every other day, and for a longer (2-hr initially) duration once each week, and add power as my toe permits. I also plan to use this down time to return to strength training. I used to do yoga twice each week but haven't been in a couple of months (when I was training for CDA 70.3). If you read my CDA 70.3 race report you'll see that I had to overcome medical/cardio setbacks that started about the time I became an EN member last November. My time was slow but I considered it a success and I felt like I had just turned the corner and would be able to follow the training plan more closely than I had been the past six months. And now this.

One of my primary goals for this year was to build speed so that next year (as I enter the 60-64 age group), I'll compete faster among older triathletes. I'm registered for Mont Tremblant 70.3 in late June. Then I hope to take a Tour de France vacation as a turning 60 bucket list item.

I'm taking my 21-year old son on a vacation August 18-27, thus I anticipate I'll fully return to IM training with just 12-weeks before IMAZ (August 27). BTW - We'll be in Oregon for the Total Eclipse (8/21) and then hiking in various National Parks.

Comments

  • Coach PatrickCoach Patrick
    @tim Dunnahoo -   Holy cow, it seems like you're like this is good as mine. The first couple weeks of healing or critical, and given your 12 weeks out it's not the end of the world. Plus you have some interesting travel planned that seems to sync up with a restart at 12 weeks out.

    Here are my recommendations for you:

    *  dial in your body composition focus. We can really focus on your diet to make sure you're making good food choices and I can help set the tone for improvements that increase when you're in your normal training as well. It's not something you can fix at the end.

    *   I don't know if you're into the whole homeopathic stuff, but I have taken "bone net" before when I was dealing with my cracked hip. I guess it can't hurt!

    *Let's get you riding that bike every other day. Likely will be able to ride in regular bike shoes for some time, but if we can get you burning calories that will make a big difference. 

    Let me know what you think is reasonable!
  • Tim DunnahooTim Dunnahoo
    1. Good idea about the body composition focus, especially when I'm not burning the weekly calories I am used to, and need to. Where can I find out more on that?
    2. I'll pick up some bone net tonight.
    3. I went to the club this morning with the intention of doing a strength session, but decided instead to cycle an hour again. It's the only cardio I can do right now. I'm thinking if I ride six days per week (for 8 hours total) it would actually do me good as far as foundation for the 12-week out phase. Is there anything wrong with that plan? I increased the power level a bit this morning and was in upper Z2. The toe was fine.
    4. I have a KICKR at home and will likely be able wear cycling shoes and transition to that by week 3, and then I can return to the midweek TrainerRoad/EN workouts.
    5. My plan is set to building speed prior to IM training, but I realize there's not a gimp plan for those of us getting through an injury. So I'll just ignore that plan for now.
  • Coach PatrickCoach Patrick
    Tim - sorry for the confusion, the actual thing is called bone knit
  • Tim DunnahooTim Dunnahoo
    *  dial in your body composition focus. We can really focus on your diet to make sure you're making good food choices and I can help set the tone for improvements that increase when you're in your normal training as well. It's not something you can fix at the end.

    Is there a specific Body Composition Focus video or document I should look for?

    Thanks!
    Tim
  • Coach PatrickCoach Patrick
    @Tim Dunnahoo -  yes, there is! If you go to resources/wiki/nutrition section of the EN website you will find articles on practical guide to body composition. This information both on a daily basis as well as how to handle Racing nutrition.

    In your case with minimal exercise it's more about determining your baseline calories and how we keep you on track. You may also begin the process  of making one or two healthy food choices a day.

    The idea being that if we set some good things in motion, once we add Exercise back on top we will see some really good improvement. 

    Once you read that stuff, I recommend you head over to the Nutrition forum and outline your plan and or questions. This way we as a team can help you out!
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