Weight training

[EmJayZA]

Where do you get time for weight training when you are swimming, biking and running 10-18 hrs a week? Never mind work and family commitments .Why not rather incorporate your strength training directly into your swim, bike and run disciplines?

 

I feel you. I asked my bio for body weight exercises so I don't have to make a trip to the gym. I also don't believe in using machines as those can cause imbalances too. It's quite a challenge to fit in an extra 3 x 40 minute sessions, rolling and stretching on top of all the other training. 

[paul goddard]

Why high reps? When most studies indicate that 3-6 or 8-12 are optimal rep ranges for developing strength and power.

The only response that makes sense so far.

[V12man]

Many of the athletes here know I have issues with my ITB. This has only become a recent thing as my training has ramped up (in distance and intensity). My left ITB is under a lot of strain as my right side is weaker than my left. My bio blames my weak core and stabilizer muscles (which were identified after doing some strength tests). I now have a very specific strength training routine to try straighten out all my imbalances.

 

I neglected to strengthen my core and other muscle groups, and am now paying the price. At the very least, I would be weary of a coach that does not have any belief in core strength, as this where a lot of our power is generated. 

There is a very specific stretch for ITB - I have posted it before - do that regularly, and it should solve the ITBFS problem.

[EmJayZA]

There is a very specific stretch for ITB - I have posted it before - do that regularly, and it should solve the ITBFS problem.

 

My ITB issues are caused by strength imbalances. I have to resolve the underlying issues before it will get better. I have been told by my Bio not to stretch my left side or do any stretches but the one she has prescribed. 

[V12man]

My ITB issues are caused by strength imbalances. I have to resolve the underlying issues before it will get better. I have been told by my Bio not to stretch my left side or do any stretches but the one she has prescribed. 

Your Bio is operating outside her allowed scope of practice by diagnosing a cause... but good luck to you with getting it resolved.

 

Personally in the last 25 years of practice (although this is not my specialty) I have never seen strength imbalances cause ITBFS - I have seen incorrect and worn out shoes, leg length differences and incorrect stretching routines contribute.

 

Ping me if it doesn't resolve in a month

[Cippo]

Many people might knock me but in Crossfit we do, most of the items mentioned, Strength phase, fitness phase and at least once a week, yoga or a good session of just stretching to ROM-WOD(youtube channel)

I was thinking of this. After being off the bike for 3 years I started with a month of training at a place called Explosive Functional Fitness in Cape Town. 45min sessions of multidisciplined exercises which made me wanna puke in the 1st week. When I got back on the bike it was so much easier as I gained a certain amount of fitness and core strength. I am considering including 2 seesions per week again in the new year to boost fitness and strength.

[warrenwil09]

Kettlebell workouts have been very beneficial to me - works core, glutes hamstrings - functional fitness.

Agree - Kettlebell swing has really helped with my hips and reduced quad cramping. 

[EmJayZA]

Your Bio is operating outside her allowed scope of practice by diagnosing a cause... but good luck to you with getting it resolved.

 

Personally in the last 25 years of practice (although this is not my specialty) I have never seen strength imbalances cause ITBFS - I have seen incorrect and worn out shoes, leg length differences and incorrect stretching routines contribute.

 

Ping me if it doesn't resolve in a month

 

You are a practicing medical professional? Just curious. As far as I understood it, she is looking at me holistically, and helping pinpoint issues. In the strength tests we did, there is a very big difference in terms of my strength of my left side versus my right. For instance, doing side planks with a raised leg. On my left it's super easy, but can't hold it for longer than 15 seconds on my right. Some tests I failed completely on the right side. My core, glutes, hips and (to a lesser degree) hamstrings are weak, which could make my form suffer, thus putting extra pressure on my ITB. As I understand it from digging around the internet, weak glutes (as a lot of new runners experience) is probably the biggest contributing factor. 

 

She also picked up I have more muscle mass on the left side of my back. I used to play ice hockey and skate a lot as a teenager, and really preferred skating on my left leg to keep pressure off my right knee (from a bad fall I had). This is the cause of my imbalances. 

 

My ITB is a lot less painful after the trips to my Bio, and (I hope) from my new strength routine, but I am now starting to have pain in right hip flexor. I think the stretching will relieve symptoms, but I need to sort out the cause of the pain. 

[OneLove]

You are a practicing medical professional? Just curious.

Not that difficult to figure out... They called him doc in one of the 1st posts

[Uni]

So since December I've dropped the cardio sessions except for maybe the odd 30min on the treadmill for C25K app when I can't get out. I've always been about spinning and pilates and that's it. But now I've moved to doing weights in the gym and leaving the cardio to when I'm on my bike or the lopes.

 

And following advice on this thread I started upping the weights and doing fewer reps. I was always one believing the opposite so as to not 'bulk up'  - but never felt any difference but now, I'm happy to say i've been able to increase the weights and especially with upper body strength which was non existence before, and I'm starting to feel that extra 'strength' on the bicycle too - just 2c    so tx to the hub collective for the info