Wednesday, September 12, 2012 2:28 PM
In anii din urma Ticky obisnuia sa ne scrie des si sa trimita felicitari frumoase; pe asta am pastrat-o si mi s-a parut haioasa; dar Ticky, cand cu greu s-o indurat sa aiba calculator, a mizat pe 'stiinta’ mea ds. treaba asta iar eu i-am spus ca 'se invata din greseli si incercari repetate'; el s-o tare suparat pe mine, acum nu ne mai vorbim si se pare ca fiecare o sa treaca in lumea dreptilor suparat unul pe alalalt... Doamne Ajuta-ne sa dispara invrajbirea asta; eu stiu ca am tot facut pasul potrivit de impacare, incearca si tu Ticky, pana nu-i prea tarziu....
What a festival of summer sport it has been! The best ever Olympics and Paralympics have, understandably, taken centre stage, but we’ve also been treated to the European Football Championships, an awesome Tour de France along with the perennial favourites of the tennis grand slams, golf majors as well as international and club competitions in the various football codes, cricket, basketball etc, etc, etc.
Whilst we certainly must focus on the kids, it’s also worth noting that these Games will have inspired the older generations as well. My local rowing club have seen a huge rise in the number of masters athletes taking up the sport. This is brilliant news because there exists a vast amount of evidence that tells us of the mental and physical health of exercise in the elderly.
In my own experience, people who take up a sport after a major event like the Olympics participate with the zeal of a convert…for the first 2 months, before realising that they have gone from doing not much, to doing a lot in a short period of time. This is especially evident in the masters athlete, whose body does take longer to adapt to new physical stresses. Running is a sport that seems particularly to see a rapid rise in participation rates following the Olympics. When I was working in sports clinics, I would always see a rise in the numbers of clients that would present to me with anterior knee, Achilles tendon and plantar fascia pain.
A number of weeks ago, I discussed periodization and this is particularly important for any masters athlete looking to increase their training load at the moment. Making hay when the sun shines is not an expression that carries any weight with Achilles tendons and so we need to be strategic with our programme design.
I suggest that, irrespective of the sport, you think about dividing the programme into high, medium and low load days. Try to only do 2 high load days per week and intersperse them medium and low load days. Bear in mind that what was medium load when you were 22 might be high load now that you’re 45 so you need to be honest with your assessment. Also, what is high load for you might be medium load for one of your mates. You can’t fool your own tendons!
Also, consider the fact that with training and adaptations, what is high load now will become medium load and you can adapt your programme accordingly. This should help your programme undulate appropriately and keep you in good shape so your inspiration doesn’t just wither away.
‘Til next week,
Stay robust amigos!