Give it a TRI

[shaper]

I have upped my running, but now I have a pain on the outer side of my left knee. I was hobbling around the house the whole day yesterday after my long run. Today it feels sensitive and can't put my full weight on my leg. Some simple checking on Google points to an ITB issue? Any tips? 10 weeks to EL, and I am getting very worried as I have not done a run longer than 14km. Really need to work on my running 

With regard to my earlier post on how to treat an ITB with RICE, Physio once a week, strapping ... When I suffered a recent ITB, I was still running 4 times a week keeping distance to mostly 5kms with the odd 8km.  Initially I had 2 days off with RICE and ani-inflammatory to reduce pain and swelling. Then started doing the stretching excesses for glutes, hammies and hip flexors morning and evening daily and by week 3, I was able to run without pain.  On week 4 I was back running 10kms, 3 times during the week and a 17km on the weekend. It has now been 5 weeks and am back running normal with distance but at slightly reduced speed.

 

So you got plenty of time, hopefully your ITB is mild and you only strained it, which means you can recover quicker.

 

And as others have said, your aim is to finish EL (PB's can come once you have finished and experienced your first).  So even if it is a short set back in your running training, you will be able to run in part, walk in part EL and finish. Especially as you are up to 14kms.

 

For EL, my advice would be, run where you can and walk Bunkers Hill (many do) to save energy.

Edited November 14, 2017 by shaper

[EmJayZA]

I had ITB issue recently as well, however have run for a month. 

 

It turns out you can get ITB pain from Cycling when your setup is slightly rubbish.

 

Interestingly, I had a fit done at Troisport two weeks ago, and Marc said my old fit was terrible, but typical for a owner purchasing his/her first bike. My seat post was raised a shocking 6cm. The fit did not relieve the hand numbing completely, but I have a lot more power now. This could be a contributing factor to my ITB issue. Going to give the new setup another 2 long rides or so and see how it goes. 

 

 

For EL, my advice would be, run where you can and walk Bunkers Hill (many do) to save energy.

 

That's the plan so far. My HR already spikes badly on hills, so will take it easy on this section. My goal is to finish and come through injury free. 

 

Thanks for the advise. I don't think it's a full blown injury. I am starting with stretching/rolling every night after running and putting together a strength routine with some focus on glutes (apparently glutes are underused and weak in new runners, which will put extra pressure on the ITB). My average distance was 20km a week. I started doing 30km per week over the last three weeks, so it's quite a jump. Also started doing quite a bit of hill work, which I never did previously, and all my running is on the road now. I suppose I have been flirting with injury, and need to take prevention and maintenance more seriously, especially considering the increased distance. 

[Fat Boab]

Interestingly, I had a fit done at Troisport two weeks ago, and Marc said my old fit was terrible, but typical for a owner purchasing his/her first bike. My seat post was raised a shocking 6cm. The fit did not relieve the hand numbing completely, but I have a lot more power now. This could be a contributing factor to my ITB issue. Going to give the new setup another 2 long rides or so and see how it goes. 

 

 

 

Such a drastic change in saddle height, probably would have been better introduced either gradually over time, or if done all at once, then take it very easy to let your body adapt. That's a lot for your body to get used to....as it's telling you.

[shaper]

Interestingly, I had a fit done at Troisport two weeks ago, and Marc said my old fit was terrible, but typical for a owner purchasing his/her first bike. My seat post was raised a shocking 6cm. The fit did not relieve the hand numbing completely, but I have a lot more power now. This could be a contributing factor to my ITB issue. Going to give the new setup another 2 long rides or so and see how it goes. 

 

 

Am guessing Marc set up your bike for more of a TT position rather than a road bike position with the increase in seat post height?  You using tri bars on a road bike?

 

Unlikely to be the contributing factor to your ITB and more likely the increase in running distance which you should have started a while ago as you have had plenty of time to ramp that up in the prior 6 months since you started running.

 

If you are doing 30kms a week, you will be ok for EL, will not be a walk in the park, but you will finish... if you keep moving forward !!

[EmJayZA]

Am guessing Marc set up your bike for more of a TT position rather than a road bike position with the increase in seat post height?  You using tri bars on a road bike?

 

Unlikely to be the contributing factor to your ITB and more likely the increase in running distance which you should have started a while ago as you have had plenty of time to ramp that up in the prior 6 months since you started running.

 

If you are doing 30kms a week, you will be ok for EL, will not be a walk in the park, but you will finish... if you keep moving forward !!

 

No tri-bars. Marc did ask why not, and I am not comfortable enough to move into the tri position quite yet. My fit is a lot more aggressive. He did mention that he was surprised I was not battling with knee pain, so it gives you an idea my seat post was initially way too low. I could sit on my seat and my toes would just touch the ground. This is what is looks like now.

 

Strangely, the only down side to the new fit is my sit bones get a bit more sore. Otherwise, I think I could go a lot longer just because of the fit. My quads had quite a shock the first long ride after the fit, but I could go a lot longer. 

[g3n151d3]

No tri-bars. Marc did ask why not, and I am not comfortable enough to move into the tri position quite yet. My fit is a lot more aggressive. He did mention that he was surprised I was not battling with knee pain, so it gives you an idea my seat post was initially way too low. I could sit on my seat and my toes would just touch the ground. This is what is looks like now.

 

Strangely, the only down side to the new fit is my sit bones get a bit more sore. Otherwise, I think I could go a lot longer just because of the fit. My quads had quite a shock the first long ride after the fit, but I could go a lot longer. 

 

 

eeeewwwww!!! Long socks?! 

[Stevo9119]

Foam rollers helped me to get rid of my ITB problem. Couple of years ago I could not even run 1km before I had to stop from the pain. Now running and cycling without pain and training hard for my first 70.3 in January.

[Stevo9119]

eeeewwwww!!! Long socks?! 

Coffee socks looks awesome. I enjoy running in the Versus road cycling socks.

[g3n151d3]

I'm one of those that do the short socks. I like the way it accentuates my ankles and calves.

 

There - I came out of the closet now! 

 

 

and... I have hairy legs!

and... I have a beard!

Edited November 14, 2017 by g3n151d3

[EmJayZA]

eeeewwwww!!! Long socks?! 

 

Those long socks will shorten the more aero I get (aka when I get a tri-bike)... 

 

And when I wear a tri-suit, which only happens on race day, and sometimes on brick day. 

Edited November 14, 2017 by EmJayZA

[g3n151d3]

Those long socks will shorten the more aero I get (aka when I get a tri-bike)... 

 

And when I wear a tri-suit, which only happens on race day, and sometimes on brick day. 

 

Great - join the dark side - we have more aero!!

 

Nice bike though!!

[shaper]

Those long socks will shorten the more aero I get (aka when I get a tri-bike)... 

*** slightly off topic ***

 

Currently it is track racing season in Europe (which I watch on Eurosport, lots of 6 day racing on at the moment).  Manchester UCI track champs just finished and Ghent 6 day starting this week.

 

Commentators were saying that UCI have had to limit the length of long socks in track racing as it was deemed the longer socks giving an aero advantage.  They have also limited the length of bib shorts as these were also getting longer for aero advantage..  

 

When track racing is won on thousands of a second, every marginal gain is utilised and pushed it seems!!

 

Edit: As for me I cycle no socks when doing tri's

Edited November 14, 2017 by shaper

[IceCreamMan]

I have 2 pairs of those coffee socks. Love em

[_David_]

The tan lines that comes with those coffee socks are not so lekker 

[Fat Boab]

No tri-bars. Marc did ask why not, and I am not comfortable enough to move into the tri position quite yet. My fit is a lot more aggressive. He did mention that he was surprised I was not battling with knee pain, so it gives you an idea my seat post was initially way too low. I could sit on my seat and my toes would just touch the ground. This is what is looks like now.

 

Strangely, the only down side to the new fit is my sit bones get a bit more sore. Otherwise, I think I could go a lot longer just because of the fit. My quads had quite a shock the first long ride after the fit, but I could go a lot longer. 

 

I'm sure it's just the angle of the photo, but that saddle tilt looks suspect......

 

Anyway, my view is that a 6cm saddle lift, all at once, is risky. Better doing it in increments, or if all-at-once really had to be done (and why?), then one should take it very easy and not revel in the newly available power. 

 

FYI a cycling link on cycling and knee pain and bike position.....http://www.kneeclinic.info/knee_sports_injuries_cycling.php

[shaper]

I'm sure it's just the angle of the photo, but that saddle tilt looks suspect......

 

Anyway, my view is that a 6cm saddle lift, all at once, is risky. Better doing it in increments, or if all-at-once really had to be done (and why?), then one should take it very easy and not revel in the newly available power. 

 

FYI a cycling link on cycling and knee pain and bike position.....http://www.kneeclinic.info/knee_sports_injuries_cycling.php

I understand your logic, but does not really make sense to move incremental.... and rather flawed.

 

If a "correct" bike fit sets you up properly irrespective of a small or in this case a large change, it is better to get you adapted to the correct riding position quickly, avoiding potential injury from incorrect set up with such incremental adjustments.

 

Case in point, going from my road bike saddle height 745mm, saddle fore-aft 45mm to my TT bike 752mm, saddle fore-aft 39mm.  I can go from riding 1 bike one week to the other bike next week and back again with very little discernible discomfort adapting to the change in riding position.