ASK DAI - FAQ
Have a question about your training or racing?
Triathlon - Running - Swimming - Cycling - Walking Dai Roberts can answer your questions...
8. Why should i use the Foam Roller?
should listen to their body’s signals. If your
muscles are tight, foam rolling, deep-tissue sports massage, and stretching all
encourage joint mobility and lessen the risk of injury.
ROLLER will break up scar tissue, loosen tendons, improve
muscle flexibility, tightness, and decrease lactic acid.
Healthy runners should roll out areas that are tight – i.e.
quads, piriformis, psoas, hamstrings, calves, four to five times a week.
runners should roll out for 10 to 15 minutes every day, but avoid putting so
much pressure on the area that it hurts worse when you’re done.
important NOT to roll over bony areas (like your knee) or areas where you have
an open wound or injury.
in line with the muscles and SLOWLY.
roll over a tight, painful area (muscle knot), roll even slower or stay on
top of the area for about 20-30 seconds until you feel the area release.
If it is
too painful to stay on top of this area, then decrease your body weight
are finished rolling, make sure that you drink plenty of water.
7. How should I train to achieve my goal?
The key issue is to train specifically for your goal time and your goal race or races. That means understanding average pace you need to maintain and understanding the physiological needs of the distance and the psychological demands. The demands of a mile race are different from a marathon and the training is obviously differently focused. One more on speed and the other on endurance, but both distances have some common needs: high V02, leg strength, endurance, tolerance to acidosis and strength to weight. Using these ideas a training program can be devised to address the common and specific needs of each event and everything in between.
6. My hamstring is tight, should I run?
Where niggles and soreness present each athlete is different and we all tolerate pains in our own way. Some aches may allow you to keep riding or swimming and some prevent only running. It doesn't mean you give up on your goals! There are 2 key events; immediate treatment with ice, compression, elevation and rest for 24 hours. A therapist wont touch the injury before 24 hours anyway, so do what you can at home. If it persists make an appointment to see a PT or a sports specific practitioner, then keep the icing, compression and begin over the counter anti-inflammatory tablets/gels. Stretch or massage can help also now.
5. My shins hurt, what can I do about it?
Shin pain is very common and is usually caused by chronic stresses. Calf muscles are too tight and solid to the touch, this prevent correct pronation and can cause shin and other pain. The wrong shoe types or a sudden change in shoe type can cause limits or excess shock or over-pronation to affect the lower leg muscles and upper leg also. Icing the sore areas or sore points can bring relief as can anti-inflammatory pills/gels. Arnica can reduce bruising also. See a specialist if pain persists and adopt some cross training such as pool running, elliptical, cycling.
4. How fast do I need to train?
Pace is critical to success; go out too fast and you risk a real slow down later in the race. Go out too slow and you might not achieve your goals. Determine where you stand with your training and current state by testing yourself over a measured course, like a track (400 meters) and run a 1 mile hard effort. Try running on the roads for 5k and see what times you get. The 5k time provides a useful pace to train at for speed work and you can build up to 5 miles of speed work. You can use this pace or your goal pace depending on how ambitious you are and how much training experience you have. For longer hard runs, use you half marathon pace or find a race time equivalent chart and see what your half marathon time would be and use that pace for "tempo" or hard runs. You can run as much as you can tolerate at these paces. For marathoners, spend as much time as you can at marathon goal pace during long runs.
3. How much should I swim, ride or run?
How much training depends on your goals, level of ambition, ability to balance training and racing with everything else life has for you and also ability to consistently train injury free. The aim is to get to the finish line feeling that you gave all you had on the day, not just to reach the start line! There is no right or wrong answer to how much training you should do for example some people train 200 miles a week running for a 10k some run 40 miles per week for a marathon and some cycle 10000 miles per year and some 20000 and the same applies to swimming, strength training, yoga, pilates and so on. The key is to train for yourself, not do other peoples' training and push your limits but don't go to far. Recovery is critical as well as sleep and good nutrition/hydration. This is the most misunderstood aspect of training - when to take a day off. It will depend on how much you are doing and can tolerate, but our advice is to plan for recovery don't wait to be too tired to train or worse get something like mono through over-training. Eat well, sleep well, hydrate well and you will train better.
2. What should I eat and when?
Nutrition is the fuel we live on and the nutrients that keep us alive and healthy. Water is the key nutrient without which we cannot function for long. But how much is enough? If you drink 8-10 x 8 oz fluids per day (not including alcohol) then you are on the right track. Getting the right balance of nutrients from food and supplements gives us the fuel, lubricants and rebuilding tools necessary to train well. A mix of carbohydrates, protein and good fats will support our training and lead us to our goals. Timing of fueling is personal but eat carbs to fuel your day, eat protein to rebuild you at night and mix the two with fats to maintain an overall balance. Use supplements wisely and sports drinks when and only when necessary.
1. When should I stretch and how?
Muscles when fueled well and hydrated correctly can stand much abuse from training, working, standing all day. Treat them right they will carry you to that finish line. But does static stretching help; there is still much debate over this for endurance athletes. Mobility and dynamic stretching before events can help with joint lubrication and improvement of range of motion in joints. Massage and rolling can help with passive flexibility and suppleness of muscles after training. Cold baths, warm baths, hot baths and saunas can all aid muscle relaxing. Espom salt baths they say can aid muscle recovery as do recovery drinks filled with carbs, BCAAs, Glutamine and a good mix of vitamins, protein and fats. Stress can cause muscle tightness and stiffness, so relax and enjoy your training.
Send us your question or post it to facebook