Maintaining Fitness with an Injury

Thank you, Mark, for this week's topic suggestion. If anyone has any questions, or topics , let me know! You can ask on here, Facebook, Twitter, or just ask me in person.

Being injured as an athlete is tough. It's hard to think about all of the fun training that you're missing, and to worry about getting behind when you have a race on your schedule. Get those thoughts out of your head. Focus on getting better and what you're going to do when you are back in the game. I know that's easier said than done, but try it anyway.

First evaluate the injury. For some injuries, you are be better off resting. You don't want to prolong an injury or cause lasting damage from not allowing something to heal properly. No one is going to look down on you for taking a break. They won't take that Ironman tattoo away or rip that bumper sticker off of your car. If you need to rest, then rest. If you can, talk to a physical therapist, athletic trainer, or doctor to make a plan. If you are given rehabilitation exercises or stretches, make sure to do them.

Figure out what you CAN do. This part is extremely difficult because it's very easy to get stuck in the mindset of not wanting to exercise when you are unable to complete your normal routine. It is far more productive to focus on the positives. I have personally had a difficult time with this, but it is something that I am working on. I'm still treating a neck injury right now, but I am allowed to do some workouts. Although it's not my normal pace or distance, it is still exercise. While only being permitted to swim slowly, I have been thinking about my form and trying to perfect my technique.

Find alternative exercises. The nice thing about triathlon is that if you are unable to do one sport because of an injury, it is often possible to stay in shape with the other two. If you have an injury that wipes out all three sports as an option, try something else (stationary or reclining bike, strength training, walking, etc.)

Adjust your training and possibly race schedule. Talk to your coach so he or she can help make necessary changes. You might have to lighten the workout load for a while, but it's better to make the adjustments than risk exacerbating a problem.

Finally, don't overdo it when you start adding the mileage and intensity. Ease back in so you don't re-injure yourself.

Happy healing!

It's the end of the season. What do I do now???

I know a lot of you still have big races coming up, so save this for later. For those of you who have finished your season, I know it's hard to figure out what to do next. Here are my post-season recommendations:

1) Celebrate. You have spent a long time training and working hard to reach your goals. Be proud of what you have accomplished.

2) Take a break. Use this time to re-group. You can still exercise during this time, but spend some time without a training schedule. Try new sports. Have some fun. This means that it's time to have a different kind of fun (not that triathlon isn't fun because it is an awesome sport). It's just a good idea to switch things up from time to time. Once you get really tired of all of the other fun (plus a couple extra weeks just to make sure), it's time to start off-season again!

3) This is an extension of the re-grouping phase. Take care of any nagging injuries. Don't carry over aches and strains into your training plan for next year. Take some time to get the necessary rest and treatment that you need in order to have a strong off-season.

4) Reflect on your season and talk to your coach! Try to take an objective look at your last season. What went well? Where can you improve?

5) Start forming your race schedule and goals for next year.

6) Time to start off-season training! Start building at a reasonable pace. Don't jump back in and expect to be at race-pace your first week of off-season. This is the time for building strength.

7) Have fun and good luck on your next season!