Thanks @BRIANBAUER
I just wanted to know if a mountain running athlete should only do sprints or if he should alternate them with jumps.
@SCOTT
Diego
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ParticipantParticipant
Thank you @SHASHIRAJ-SHANBHAG!
Participant@EDWINPAK
Thank you!!!ParticipantGrazie mille @Scott
ParticipantDiego on October 17, 2021 at 2:24 pm · in reply to: Adductor, hamstring and front hips overload #58221Thanks Thomas!
I had already talked to him about the photo exercise and he told me to put on the knee instead of the foot and so I did.
I’ll ask him for lighter exercises then.
Thank you!ParticipantDiego on October 17, 2021 at 7:14 am · in reply to: Adductor, hamstring and front hips overload #58210Thanks @THOMAS-SUMMER
The reinforcement jobs that I mainly do are:
legs and buttocks:
bridge, box step, one-leg sit to stand, squats, front lunges.
core: various positions of the plank (I alternate them between one week and another in concentric)
adductors: I am attaching a photo of the exercise that he told me to do the physiotherapist maintaining the position for 30″ 10 times in isometry(this is the exercise that leaves me pain for several days not only in the adductors but also at the insertion of the hamstrings especially at the muscle just next to the adductor, if I’m not mistaken the semimebranosus).
GrazieAttachments:
You must be logged in to view attached files.ParticipantDiego on October 16, 2021 at 12:46 pm · in reply to: Adductor, hamstring and front hips overload #58186ParticipantDiego on October 16, 2021 at 12:45 pm · in reply to: Adductor, hamstring and front hips overload #58185@THOMAS-ESTATE
ParticipantDiego on October 16, 2021 at 12:36 pm · in reply to: Adductor, hamstring and front hips overload #58184Hello @THOMAS-ESTATE !
I think I too have gone into overload. It’s true, I never stopped completely but I greatly reduced the volumes and even more the intensity. Basically I am only running under AeT for short distances. I have no pain during running or muscle strengthening but only in the post. Especially after the reinforcement, the doms-like pain remains in me for 5 days. How do you explain this? The bicycle is the one that gives me less problems in the post and in fact I use it. My coach hasn’t been heard anymore and I don’t want to hear from him anymore. He didn’t listen to me and said that those things had to be done to get prepared for the day of the race and that the signals I had were just tiredness. I gave him carte blanche but now I realized I was wrong. But I didn’t think it would take that long to get out of it. A thousand thanks!ParticipantDiego on October 5, 2021 at 11:15 pm · in reply to: Can you help me with AeT and other training questions? #57691Thank you very much @Scott, I will follow your advice to the letter.
ParticipantDiego on October 5, 2021 at 1:38 pm · in reply to: Can you help me with AeT and other training questions? #57669@THOMAS-SUMMER
Thanks a lot for the answer! It’s all new to this type of training for me and I want to make sure I’m not wrong. As for the strength of the legs: Squats, lunges, box steps, sit to stand, adductors with elastic (these are the exercises I use the most).
For the core I use the plank with its variants, the bridge for the buttocks, the quadrupedal and various abdominals.
So if I understand correctly once the transition period (of the book) is over I can move on to the basic one for the 50km (of the book) maybe increasing the km a little since the race is 65km by inserting uphill training on the path always remaining under AeT (so I will always have to walk uphill). I can sometimes use the bicycle as an alternative to running even uphill as long as it always remains below AeT (it will be hard to stay below uphill). I will be able to insert quality works when I start the specific work where I can go over AeT (in the graph of the book on page 293 fig.11.7 weeks 13-14 and 16-17.
Once the race is over, go back to training only under AeT until I return to 10% from Lt.
All correct?
A last question!
This race will have an altitude difference of 2500 d+.
How are the quantities of ascent inserted in the weeks? Thanks a lot again!!!ParticipantDiego on October 5, 2021 at 12:00 am · in reply to: Can you help me with AeT and other training questions? #57641Thanks @ SHASHIRAJ-SHANBHAG It is my fourth week of the transition period and I am only doing runs under AeT as stated in the book. If @Scott could answer those questions I wrote I would be very grateful to him. Thanks!
ParticipantDiego on October 4, 2021 at 1:37 pm · in reply to: Can you help me with AeT and other training questions? #57628Can you help me?
ParticipantDiego on October 4, 2021 at 6:42 am · in reply to: Zone 2 and ADS – Should I Run Trails, or no? #57602Ok Grazie
ParticipantDiego on October 4, 2021 at 12:47 am · in reply to: Zone 2 and ADS – Should I Run Trails, or no? #57592Thanks Shashi! The link I see only in the mail and not on the topic. You should solve this problem.