Originally posted by dave100
I have just recovered from a bacterial infection which has kept me out from training for the last two and a half weeks. Unfortunatley I was nursing a hammy strain before I got sick which means that I havent done a session in nearly a month. Aside from losing the expected flexibilty and speed, I have also lost about 6kg body weight (from 76/77kg to 70/71kg) though I have started to put some back on )
I am due to go back training this week but with the weight and strength losses I have gone through I am wondering if I should take a step back and maybe go back into the gym first while taking a protein supplement or something else that may help prepare me better for the track.
Before the illness, i was lifting about 2 days a week mainly oly lifts and on the track 3 days for speed/speed end. My only supplementation being a good multi-vit.
Would I gain anything from reverting to pre-season weights taking dropping the weight to lower % of 1rm. My first competition is in 3 weeks, i run 100+200m.
Any comments would be great,
I had more or less the same illness but during a longer time, so i can share my personal experience:
you’ll have to follow a general preparation, for this i did 10 minutes of jogging with 45sec runs 15sec walk, 45sec runs, etc… 3 or 4 days later, i did 15 minutes, then 20 minutes, 25 and 30. The major problem was that i was near to blackouts some times due to the loss of body weight during illness. I had to work your flexbility at last 3 cessions a week 1hours-2hours each. This is very important, and you’ll suprised that those stretching exercises will make your muscles more dynamic; but you have to take it easy because your body is weaker than before, for instance: i had ligaments and muscles problems, as well as spine hurts as i didn’t only lost the few fat mass i had, but also muscles! That’s why i avoided lifting for a while, and did muscles development with a physiotherapist, which i suggest you if you have some “bone” pains. In order to avoid knee pains, i recomend to work intensively your gluteus and fascia lata tensor. I had also pains at the arch of the foot, and i don’t know what i can tell you about it, it hurts bad, but it disappeared with general fitness and recovery. All this are consequences of weight loss and immunodeficiency caused by the bacteries.
The best advice is to be patient, because even if you’ll improve in the next weeks your performances at training with a great margin, it will be for a short time, and you’ll be tired very quick any way. Take it easy, and chose to work light and steady if you have long-term goals.
Also, i don’t know what’s the name of you’re illness, but be cautious during the next mounths as it nearly always catch you twice! (some few bacteries stay in your digestive system even if the analysis find nothing, they are “sleeping” and may wake-up during the following year).
Your 100+200 competition comes maybe too early. I predict you’ll have a unusual smooth start, but will be unable to accelerate after then. 200m… if you’re a masochist! :karate: