ACCIDENTS HAPPEN

While driving home from work on Tuesday, I was asking myself whether I should go ride or run that afternoon.  The question was answered for me when I got rear ended on Tuesday and sustained a minor Whiplash Injury.  Stunned after getting hit from behind and being pushed into the car in front of me, I was able to get out of my car and ask the guy behind me, "WHAT DID YOU DO THAT FOR?".  When a motor cycle cop showed up at the scene within minutes, he directed us to pull off the road.  When I got back into my car, my neck locked up and I was unable to turn my head.  After being checked out by the paramedics and turning down the ride in the ambulance I was standing in the parking lot with a fat lip and stiff neck deciding what to do next.  Of course, my husband was out of town and I was unable to reach a friend to come pick me up.  As time went on, my muscles relaxed and I was able to get into my car and make the 3 mile drive home.  I knew going to the Emergency Room was in my best interest so a friend took me and we had "girls night out" in the ER.  The x-rays and CT scans of my neck and back confirmed that I did not have any fractures and that the muscles along my spine contracted to keep me safe and now I would have to deal with the consequences of the dreaded whiplash.  I received prescriptions for all kinds of muscle relaxants and pain relievers, but they did not realize that I was an IRONMAN!

So I laid on ice for 2 days and took my over the counter anti-inflammatories and slowly started moving around.  By the 5th day, I attempted a gentle spin on my trainer and a short swim both of which felt good, but today I am feeling the effects.  That is the thing with a car accident, you never know what you are going to get.  I am being optimistic that I will come back with a vengeance but will proceed with caution.   I am thankful nobody was seriously injured and the biggest headache is dealing with the insurance companies.  I am even more thankful that I was NOT on my bike when I got hit and that I am an Ironman which probably helped me avoid more complex injuries.  What's a little neck and back pain!  We overcome this every day.  I wish I could just take a protein drink and recover quickly, but I know this might be another small setback on the road because ACCIDENTS HAPPEN.
During this extended rest break this week, I was able to attend a talk by Joe Friel, Endurance Athlete Expert and Author on Five Training Tips for Endurance Athletes.  Here are the notes from the talk and what I am focusing on.  If you want more detailed information, pick up one of his books.   I am working on my goals as I type and looking forward to start reading his books.

FIVE LESSONS: TRAINING FOR ENDURANCE ATHLETES by Joe Friel

1. SET GOALS THAT ARE OUTCOMES: outcome-oriented, challenging, realistic, well defined and measurable

• small number of goals (3)
• sub goals=training “objectives”
• training objectives based on “limiters” (things holding you back)

2. STRENGTHEN YOUR LIMITERS: fix weaknesses, what is holding you back?
   Limiters are race specific weaknesses and can include: course, competition, length of course, endurance, etc.

• Race your strengths
• Train your weaknesses (what are yours?)
• Common Limiters

• training knowledge and methods
• time
• equipment
• physiology (increase VO2 mac, increase lactate threshold, increase economy/amt of fuel needed)
• nutrition
• body weight
• injuries
• motivation
• support

3. CREATE A PLAN TO ACHIEVE YOUR GOALS BEGINNING WITH TRAINING OBJECTIVES: 16-24 weeks cycle to your FIRST EVENT OF SEASON
   Training becomes increasingly like racing
   A. BASE PERIOD (8-12 weeks): focus on general fitness, limiters, aerobic endurance, muscle force (weight training), and efficiency (speed)
   B. BUILD PERIOD (6-9 weeks): focus on race specific fitness (novice=duration and veteran=intensity) and race like intensity
   C. PEAK PERIOD (1-2 weeks): taper duration, race specific simulation
   D. RACE WEEK (1 week): focus on rest and short race intensity
4. MEASURE PROGRESS TOWARD GOALS AND OBJECTIVES
   Example of what is measurable:

• Aerobic Endurance (Z2): Power/Pace/Speed divided by HR (if you use Power or Speed, number should increase)
• Anaerobic Threshold (Z4): 20 minute “FTP” test: how fast you can go in a 20 minute period (you can measure power, pace and/or speed): 9 mile hill good place to test yourself!
• Race Readiness: B or C-priority race performance
• Patience: always emphasize 3^rd quarter of your workout. Divide workout into 4 quarters and make Q3 your best.....all top athletes do “negative splits”

5. REFINE YOUR SKILLS:

Early base period: skills come before strength, speed, and stamina
Bike: Bike Fit, Engage the pedal earlier in the downstroke to increase average power
Run: Decrease ground contact time
Swim: Catch

Resources: TrainingBible.com/freeresources; jfriel@trainingbible.com; joefrielsblog.com