I was diagnosed with an over-stress fracture today. Can’t train for 4-6 weeks, except for pool and bike, so I’ll miss the whole indoor season.
Can I have some good pool and bike workouts that will keep up my conditioning and speed that I have developing since July, PLEASE???
This SUCKS 
Search the threads. As there has been some discussion on pool work.
I do tempo in pool which 2 x 6 x 45 seconds. Rest are 15 sec/reps and 1.15 min/sets. Allows me to use the clock on the side of the pool.
As for speed - not sure but anything under 6 seconds with full recovery could work.
Why are you allowed to do bike work. I would of said that would be no-no
Only with this special shoe that I’m wearing, as long as I keep the pressure on the heel.
Hey Stef,
How has your training been going, BEFORE the injury? Did you see improvement as far as training and/or time-wise?
We have this machine at our gym, its like a ski machine or something, your feet are on this pad and you swing your legs back and forth. I find it great if its been raining or need to do tempo due to major sorness or something. Today it rained and was a sprint day. I wound the machine up to 382 reps per minute. Man, it felt like a hard 150 on the track. Not the same sure, but sure beats doing nothing. Just remember, keep the principles of running the same.
Compared to last year (spring), I had gotten a lot better. I think I had reached my peak around last December, and then I was just being consistent. I can’t really tell how much better I got from last year since I didn’t get a chance to run in any meets :mad: , but in practice I could feel the difference and improvement. The coach told me I got a lot faster too.
Since I emailed you that training model, have you had better workouts? Have you changed anything regarding your training?
Since I’m working with my college team, there was not much I could change, other than throw in some speed workouts, which we weren’t going to do until February.
I searched the thread for pool and bike workouts and wasn’t very successful. I’m looking for some variety, so I don’t get bored out of mind doing the same things every day for 4 weeks.
The key to the bike workouts in my view would be to keep them simular to your running workouts. That means don’t pedal steadily the whole time break it up into sprints ect with the same rests that you currently use. The one catch I would say is that normally you would pedal with your toes on the pedals not your heel. This could be a problem since it can be hard to pedal from the heels.
Sorry to hear that Stefanie.
I would stay away from the bike - personal opinion. I was taught to not only push down but to pull up with other leg.
Can you swim? I have a swimming book, I think it is called a Swimming Bible, that has different workout for the various training areas.
Upper Body weights, won’t necessarily help with running speed but can help with CNS training.
I would suggest for you to put down on paper (type into computer) and let us have a look.
What exactly do you want me to type into the computer? The kind of workouts that I’m doing?
Yeah, I can swim.
Yeah the workouts in pool you are doing or ideas for pool sessions.
Some samples might be
2 x 10 x 30 seconds, 30 seconds rest/reps, 1min rest/sets
4 x 45, 30, 15 seconds on and off. 2 mintues between sets
2 x 4 x 6 seconds whitewater - 5 minutes recovery.
Sorry itmy previously post wasn’t clear - my head is moving faster than my fingers :eek:
Thanks for the workouts,
I’ll keep posting what I’m doing. Look at my journal too.
One question though: what is whitewater? I didn’t understand that last workout.
One question though: what is whitewater? I didn’t understand that last workout.
Whitewater is where youhold on to the side of the pool and kick like crazy and create white water. Can either do it on your back or lying face first in pool. I have done those as lactic sessions, as I struggle on the track with knee problems when doing lactic sessions.
Really the only other advice I can give is be creative and try things.
The bikes are no good unfortunately, in my opinion. There is nothing better for quad developement but they just don’t do much for the hamstrings. If only they could. Certain horizontal “lay on your back” cycle machines had been developed and they got the hams a little more but a bike could never really get the hams much. Cycling is a high repetion exercise and hams would not respond well to that no matter what the mechanical position.