Back in 1999 I was fighting injury after injury. A friend told me "Speed Kills" -- meaning I was training at much to fast a pace. He introduced me to low heart rate training.
What I did to get over my injuries:
1. Take a break. Swim, Aqua jog, but no running and no biking - four weeks.
2. Start back really easy starting with the bike -- 30 min. bike rides 3x a week, plus swimming and aqua jogging. - four weeks. Biking should be high cadence (no big chain ring) and at a lower heart rate.
3. Set your heart rate zones. Take your age and subtract from 180. That number is your upper limit.
4. Start running 30 min. 3 x a week at HR minus 10; keep biking and swimming - four weeks.
5. Bump up your run and bike volume (by time not miles) - 10% every two weeks until back to normal training levels -- stay at heart rate minus 10.
6. When back to normal training level, increase heart rate to your age minus 180 - your max training level.
Yes, this takes a very long time. Yes, you will be training at what feels extremely slow. But it will allow your body to heal and to slowly strengthen.
Better to take a year off and get healthy and race for the next ten years than keep getting injured, frustrated and give up.
What I did to get over my injuries:
1. Take a break. Swim, Aqua jog, but no running and no biking - four weeks.
2. Start back really easy starting with the bike -- 30 min. bike rides 3x a week, plus swimming and aqua jogging. - four weeks. Biking should be high cadence (no big chain ring) and at a lower heart rate.
3. Set your heart rate zones. Take your age and subtract from 180. That number is your upper limit.
4. Start running 30 min. 3 x a week at HR minus 10; keep biking and swimming - four weeks.
5. Bump up your run and bike volume (by time not miles) - 10% every two weeks until back to normal training levels -- stay at heart rate minus 10.
6. When back to normal training level, increase heart rate to your age minus 180 - your max training level.
Yes, this takes a very long time. Yes, you will be training at what feels extremely slow. But it will allow your body to heal and to slowly strengthen.
Better to take a year off and get healthy and race for the next ten years than keep getting injured, frustrated and give up.