From 2005-2010 I was very sporadic in my exercise regimen.  I neglected my body and when I started off in endurance sports I met my first overuse injury.  I was running some stairs (never again by the way) and it felt like someone stuck a hot knife in the side of my knee.  I ran back the 2 miles to my starting location with this grinding and clicking that reminded me the time the transmission blew in my Camaro and I had to limp home in 1st gear.  Thinking I was just having a bad day I went out the next day for the next run was and BOOM! Less than a mile in and I am officially injured.  I immediately went past ITBS and thought this must be a Lateral Meniscus Tear or I avulsed something off because it hurt so bad.

Decades of runners and cyclists have been plagued with the infamous Iliotibial Band (ITB) pain. Iliotibial band syndrome (ITBS) usually presents as sharp or burning lateral knee pain.  The pain is often reproducible and rears itself early in a workout often at a specific time or distance stopping the runner in their tracks.  This debilitating pain usually subsides rather quickly with only lingering symptoms occurring with ascending and descending stairs.  This article will review condition and provide rehabilitation strategies for managing ITBS.

The early vertical forearm in swimming is an elusive skill for most adult onset swimmers. It is the ability to latch on to the water soon after the hand enters the water and pull the body past an anchored hand in an efficient manner. 

A common problem for some swimmers is dropping the elbow below the forearm and hand and pulling with a straight arm. People simply do not have the strength to hold elbow in a high position close to the surface as the forearm and hand drops down during the catch and pull.

Imagine if you were in a big city traveling with a large group of people.  You got to the subway station and realized only a small amount of you would fit on the subway car.  You are left with two options: wait for the next subway car and continue to move your group over a longer period of time or use the bus that runs at street level and move some of your group to your destination at the same time on the bus.  Even though the bus takes longer the synergistic effect of being able to trickle some of your group members to your destination via two transport systems is most efficient. 


Race day nutrition functions in a similar manner.  An average size male athlete has absorptions rates between 30-90grams/hr during exercise.  The upper end of this scale 90g can only be achieved with utilizing multiple delivery methods our bodies can utilize.  We transport glucose and fructose via different transport systems.  Knowing what is in your nutritional product is key and what you tolerate well is vital to your performance.

What is similar between Ironman World Champions, Tour De France winners, and Olympic gold medalists?  The simple answer is they all have a coach.  What about if you don’t necessarily have aspirations to be a world champion or gold medalist?  What if you just want to complete your first Ironman, win your local criterium race, or set a PR in an upcoming half marathon?  Coaches provide the input and flexibility to maximize your time.  The goal is to always do the minimum amount necessary to maximize your adaptation and benefit to training time.

Perry Hock is an IREP age group triathlete from southwest Ohio.  Over the years, he has had the opportunity to travel to many events internationally and domestic which include: ITU San Diego 2013, IRONMAN Switzerland, HITS Naples, IRONMAN Florida 70.3, IRONMAN 70.3 World Championship in Zell-Am-See, Austria, IRONMAN 70.3 New Orleans, IRONMAN Texas, NYC Triathlon, and Cuba La Habana Triathlon 70.3.  He is gracious enough to share some of his best practices for effectively traveling for Triathlon events.

Your First Triathlon

You have been training for quite some time now and it is your chance to express all of the fitness you have accumulated.  As the date of your first race creeps forward you witness your anxiety level elevating exponentially.  Questions start to flood your brain and hopefully this article will answer most of them for you.  If you are traveling a long distance please refer to our Travel for Tri article for additional details.

Let’s start with the few days leading into the race.