[kocanez]

kocanez on September 25, 2020 at 10:41 am · in reply to: Hiking/mountaineering recovery for partial ACL tear #45412

Pete– If you haven’t outgrown it, I must be doing it wrong! What kind of bike do you have/do you have any recommendations? I want something I can do spin workouts on eventually.

Flohud- thanks for the info. Looking forward to more progress!

[kocanez]

kocanez on September 24, 2020 at 4:12 pm · in reply to: Hiking/mountaineering recovery for partial ACL tear #45396

Thanks Pete! Your input is much appreciated. I’m plugging away at PT.

A couple follow up questions:

1. In your opinion, is a spin bike harder on the knees than a “Regular” stationary bike? I was thinking of buying a spin bike prior to the injury; I’m worried I might “outgrow” the regular bike in 6 mo or so (if all goes well..) and want something that can handle more speed and resistance. Any thoughts?

2. Any recommendations for keeping up some level of conditioning while still “taking it easy”? The PT I’m seeing is recommending I stay off it except for short walks or bikes (I’m in 2nd week of PT; about 1 month after initial injury and ~ 2 wks after it significantly worsened). I’m doing 15 min walks ~4-5 days a week, mostly for my sanity..

thanks in advance!

[kocanez]

kocanez on September 18, 2020 at 9:05 pm · in reply to: Hiking/mountaineering recovery for partial ACL tear #45179

Flohud- thanks so much for your input! Glad to hear that you were able to get back to hiking, climbing and skiing. Did you have any significant cartilage damage ?

Pete- Thanks. I actually just got my MRI results electronically and it also lists a full thickness cartilage tear (specifically ” Full-thickness chondral fissure in the medial patellar facet”). The doctor didn’t mention this during my visit when we looked @ my MRI together, which I’m surprised about. from what I understand, this likely further complicates the rehab process. I am 35 so Im doubting it is degenerative.

What are your thoughts and experiences w/full thickness cartilage tears in addition to ACL tear (mine was deemed low grade/grade 1 ).

thanks again!

[kocanez]

kocanez on June 29, 2019 at 7:20 pm · in reply to: Suspected achilles' tendonitis: recovery tips? #24226

Thank you Pete; I started the isometrics today, along with some calf foam rolling.

I am thinking of doing the following progression, depending on my body’s response, moving to the next step every 2-3 days/depending; with 2 sets daily of the non-weighted/body weight exercises

a) 2 sets daily of the 45 sec x 5 bilateral calf raises (is a minute in between sets too much?)

b) progressing to single leg isometrics
c) isotonic calf raise/lowering, bilateral, 8 reps x 3 sets
d) single leg isotonics, 8 reps x 3 sets
e) weighted double raises- 8 rep max
r) weighted single raises- 8 rep max
f) eccentrics?

Would you recommend wearing sneakers during these or no?
Also, would you say doing this with dumbbells or weight plates is fine vs using a smith machine?

Thank you for all of your help

Kendra

[kocanez]

kocanez on June 29, 2019 at 9:19 am · in reply to: Suspected achilles' tendonitis: recovery tips? #24213

Thank you both. Would you begin calf raises right away, or rest more?

Discomfort started approx 4.5 days ago (although it feels like at least a week!). I have stopped all training. I walked for 20 min at a casual pace with a couple stops, and I am still having to ice my R achilles after d/t discomfort. Would you suggest starting to incorporate/increase daily walks/elliptical/other non uphill or running exercises at this point; or more rest?

I have had tendonitis in 1 of my wrists for years now (4? 5? work related, not training) despite PT, RICE, bracing, injections; so I am anxious about this becoming a chronic problem.

I will plan on starting deadlifts. I am hoping to be able to do a planned trip w.friends in 2 wks that involves a day hike of about 5 mi/3400 ft elevation gain over rocky terrain, and a hike of about 4 mi down the next day. Light packs since we’re staying at a hut.

[kocanez]

kocanez on May 12, 2019 at 5:48 am · in reply to: breaking up zone 3? #21905

Thanks Todd!

I am not following a specific plan on training peaks, just using the book (If you’re reading the new one, I must be reading the old one) and the training log.

TNA training log, p. 64 base period , week 5 “you will have your first zone 3 workout, which should make up 20 % of this week’s volume”

TftNA, p.246 ‘Base Period Training Tasks for weeks 1-8’ “one z1-2 workout compromising 20% of total weekly volume…make this workout zone 3 in weeks 5-7”

I like the interval explanations as you have above; interesting that I can’t find anything about that in the version I am reading.

[kocanez]

kocanez on May 11, 2019 at 5:43 am · in reply to: walk/run Galloway method of training #21873

NM/edited/answered my own question!

[kocanez]

kocanez on February 18, 2019 at 12:14 pm · in reply to: Newbie here – feedback for transition period training #16811

Thanks Scott; I’ve done some more reading since your response.

I am finishing up a winter hiking program w/the AMC the weekend after next, ending w a climb up Mt Washington in NH. I wanted to start your training program as soon as I read enough to put it together, but I have had long hikes planned almost every weekend. Will try to tone it down a bit after that!

I am one of those M-F weekend warriors; I live 2-3 hrs away from the mountains and it’s hard not to run up north and hike hard every chance I get.

I think you might be right about upping my training volume. I haven’t been doing a lot of “gym”/training exercise over the past year (0-2 days of moderate to vigorous cardio during the week), but in the summer and fall I did 6 hr+ hikes in the White Mtns on more than half weekends, and I have been doing 5-6 hr hikes most weekends since around mid December. Past winters I haven’t done any hiking.

Do you think bumping it up to 250 hrs to start is reasonable?

Thanks for your feedback and your book/forum! Great resources!