This week saw the resurgence of an old issue that had long been forgotten…
The off season has well and truly begun. High winds, grey, sleety skies and riding now limited to the turbo…everything else is fine though; including getting back to strength training in my gym. After a pretty demanding intervals session I took a day off, then did this work out:
|Dead Lifts||2 x 10 x 70k|
|Leg Ext. leg||2 x 10 x 40k per leg|
|Lunges||2 x 20 x 10k|
|Bench presses||2 x 10 x 50k|
|Shoulder press||2 x 10 x 10k|
|Dumb bell curls||2 x 10 x 12.5k per arm|
Nothing too bad. Another day’s rest then a reasonable easy 10k resulted in some serious pain in my Achilles tendon – I walked the last 1k home. I ruptured my right Achilles around 20 years ago and, if you’ve sustained this injury, you will know that the ruptured one normally comes back stronger but you have a weakness in the other one.
On reflection (as I had plenty of time to then think about it) putting strength and interval training so close together was for me a risk. It was the first resistance training session of the off season, I’ve cut down significantly on speed sessions recently and I carry an old Achilles weakness. In fact the chances of this happening again seem pretty remote but this transition into a different training regime had caught me out.
So I spent the last week doing calf raises twice a day on my bottom stair, foam rolling and not much else.
Did an easy 5k on Friday and and easy 10k on Sunday – back in the game!
Going forward I’ll swim or bike after any strength sessions rather than run and slowly incorporate the demands of lifting weights on my body.