3 Keys to Training and Staying Injury Free by Dr Craig McKenzie
Part 1. Appropriate tools
The first step to training and staying injury free is making sure you are equipped with the most appropriate tools, for you to be able to perform to the best of your abilities.
The number one instrument you have to aid the best outcome for training and racing is your body...
• The best way to know your body’s limitations and needs are to get assessed by a health professional with a background in endurance sports.
• They will be able to tell you if there are any apparent musculoskeletal imbalances, prior to you starting a training program or purchasing thousands of dollars worth of gear that may be ill suited to your needs.
• This will also give you an idea of what you may need to focus on with your training to balance out your biomechanics.
• You can also get referred on to other health professionals if there are any other problems that may need addressing such as the need for orthotics or more serious orthopaedic issues.
The second weapon in your arsenal should be a coach or mentor to help map your training out, bounce ideas off, and most importantly let you know how much is too much...
• Be proactive in finding out what coaches can do for you to suit your needs.
• Get an idea of what races you want to do.
• Collate an in-depth history of training and past injury/illness.
• Formulate realistic goals with regard to your ability and time to train.
The next thing to look into is the equipment you will use...
• Bikes that fit properly, TT or road geometry.
• Shoes to train and race in.
• Helmet, seat, bars, wheels, etc.
• Wetsuit, race gear.
How do you know it all fits? Get a professional bike fit to make sure you are set up in such a way to maximise comfort and power...
• Comfort is the key to riding for long periods.
• Power while comfortable is the main priority for speed over long distances.
The places we train can prolong our ability to stay physically and mentally healthy...
• Swimming environment: hot, short pool, indoor, outdoor, sunburn, open water.
• Biking in the hills, flats, indoors, good roads, safety.
• Running on soft paths, tracks, roads, footpaths, and hills.
• Variety great for motivation, but beware of unknown terrain, which may be counterproductive to training.
FInd out more about Craig's achievements on the Coaches page. |
