I’m recovering from a broken clavicle, hoping to do Ironman Arizona in November.
I’m cleared to ride my bike on the trainer, which I’m doing a lot. But not allowed to run until August–doctor is concerned that might impair healing, because of bouncing.
I’m looking for something more stable, as a sort of proxy for running workouts.
I like the stair climber and got a few big workouts on that, last week. Biomechanically, this seems something like running. But some folks have encouraged me to try the elliptical instead.
Thoughts?
There is an article somewhere on Slowtwitch regarding Jordan Rapp’s training after he was hit by a car on his bike. I think he used a stairmill as a substitute for running in his ironman buildup with good success as I recall. This is a treadmill of stairs and much better than an elliptical. There is also aqua jogging but that is mentally painful.
The stair climber is a much better training tool than the elliptical IMO.
I hadn’t seen this before you mentioned it. Great article and guidance! Thank you.
By best run times thanks to stairmill coming off injury. But that was torture of a machine… So I’m not fast anymore , due to avoiding haha
Might also be worth looking at an arc trainer. Very smooth movement pattern.
August is only a few weeks away. Since it sounds like you will be able to keep up fitness on the training bike, I wouldn’t even worry about trying to simulate running during this time. I’ve found that you don’t lose much over even a couple months regarding running so long as you can still cross train (e.g. swim, bike, row, etc.).
I hadn’t seen this before you mentioned it. Great article and guidance! Thank you.
I can’t find the article, could you post a link to it?
How did the IM go?
Thanks,
Here’s the article:
https://www.slowtwitch.com/Interview/Here_Comes_Mr._Jordan_Rapp_1812.html
Had a beautiful time in Arizona, although a little slower than I’d hoped.
When I returned to running in August, I had a handful of niggling problems–tweaky achilles and a funny hip flexor–so I never really got my running volume up to where I’d like. That lack of volume, plus the Arizona heat kind of got me.
12:04 for 140.6 in Tulsa, pre-injury. 12:32 in Arizona.
But WITHOUT the cross-training in July, things would have bee a heck of a lot worse.
Are you dealing with an injury? I have a lot more thoughts if you are.
Thanks for the article. And congrats on finishing Arizona. I’ve done it twice and really enjoyed the race and destination, other than the swim.
Did the 100 run challenge last year and things were going great up until June and then my right knee started hurting (I think a slight torn/strained meniscus issue, never went to the doctor) which then led to a pretty sore lower back. By September I couldn’t even run across the street!
Have been doing stretching and yoga daily for the past month, as well as biking and walking. Jumped on my wife’s elliptical on Saturday for 15 minutes and no issues, so might try doing that for the next 8 weeks and see what happens.
Would love to hear any more thoughts you have.
Cheers
I’m sorry the running hasn’t been working for you–such a drag!
Couple thoughts from my experience:
I never actually got on the elliptical. I stuck with stairmaster to simulate running, and loads of time on the bike, on the trainer. I think this allowed me to keep a fair amount of aerobic fitness, even if the biomechanics were off. I’m suspect elliptical will do this just as well, if not better.
From continued reading and study–I’m pretty sure aquajogging is actually the BEST low-impact proxy for running. If you can bear the tedium, and have access to a deep end and a vest, I’d recommend that.
When I got back to running, it was slow. 9 minute miles felt like 8 minute miles, for a couple weeks. I think my subsequent problems were a result of an overly aggressive return to running. (Although it’s so hard to get this appropriately calibrated when ramping up for a marathon.)
On your lower back problems–I love yoga–but a PT convinced me that back problems are really hip problems. Running, cycling, plus loads of sitting are just so bad for the hips and the back. And for me, religiously foam rolling my hip flexors, as well as IT bands, quads, etc. has solved problems that yoga could not. My lower back used to go out regularly, but stopped doing that when I got into the foam rolling.
I hope your recovery goes well! Lots of time before Tremblant, so I’d be conservative with the ramp up.
On your lower back problems–I love yoga–but a PT convinced me that back problems are really hip problems. Running, cycling, plus loads of sitting are just so bad for the hips and the back. And for me, religiously foam rolling my hip flexors, as well as IT bands, quads, etc. has solved problems that yoga could not. My lower back used to go out regularly, but stopped doing that when I got into the foam rolling.
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HAHA. I literally just finished rolling out my ITB and hip before reading your reply. Thanks for the tips. Might try some aquajogging if i can into the pool.
Cheers
stair master, the one with the rotating stairs. put me into my best running fitness ever… but its dreadfully boring training so never went on it again