I just got back from a great trip to Virginia Beach where I got to spend an awesome long weekend with my whole family! It was great to get a little break from the big city and get some “real summer”. The weather cooperated most of the time we were there and the Atlantic Ocean gave us waves for at least one of the days… and then acted like a lake for the rest of the weekend… We went to some great restaurants and got some fantastic local seafood. My brother has a sweet little house in Norfolk and it was nice to have everyone in one place. It was really weird to be back honestly. If you recall, I used to live there and it wasn’t my favorite of the places I’ve lived. But the trip was great… Saw a Norfolk Tides game, plus we did the traditional Feerick men trip to see a Super Hero movie! We saw Guardians of the Galaxy and, if you haven’t seen it, it was awesome! I highly recommend it. Also got some great workouts in with my dad in little brother's "garage gym".
Today I wanted to bring you guys a post from someone else whom I highly recommend! Kate Galliet is a good friend of mine and I’ve know her for a while via Twitter and both being personal trainers. She lives here in the Chicago area and she and I have hung out a few times; including walking across the city to get great coffee in negative 10 degree weather as well as going to awesome EDM concerts.
If you weren’t already aware, I am a huge proponent of strength and mobility work to compliment endurance training and I make all my clients do it. In my last post I mentioned the shoulder pain I was having in my wetsuit during my last race. Kate read that and immediately called me and we got down to the root cause of the issue and how to fix it! I’ve been putting into place everything she said and hopefully I will be pain free this coming weekend at the Chicago Triathlon!
Kate has just launched a brand new product called The Unbreakable Body! It is an all-inclusive solution to fixing yourself, maintaining mobility, and preventing injury to be a stronger athlete. While the program is for everyone, it has a strong bent towards endurance athletes who (myself included!) largely neglect mobility and recovery work. And no guys, using a foam roller doesn’t cut it! I asked Kate if she would be willing to share more about how she diagnosed my shoulder and more about her program! If you have any questions let me know and I’ll do another post later this week to answer more questions about the program.
500 Hours - Are You Ready To Handle That?
For most triathletes, the focus in training is on volume; run more miles, swim more laps, ride further routes. Did you know the average Ironman training plan adds up to around 500 hours?
This places an immense amount of pressure on your body, from your joints to your muscles. And as that pressure increases, your body begins to compensate in strange and damaging ways.
And when your injury happens, it likely won't be a freak coincidence. It will be because up until the moment of your injury, your body's durability was being worn away one day at a time.
Then, finally, it reached breaking point.
The saddest part about this isn't the pain and emotional grief of suffering an injury while you're training your heart out.
It's that it could've been prevented in the first place.
Sexy Comes Second, Foundation Comes First.
Yes, you want to hit the pool straight away, or hop on the bike. But that's the sexy stuff. And it’s also the stuff that, if sub-optimal movement patterns exist, will be the demise of your body. Before beginning any workout, it's important to ensure your foundational movements are correct. If you don't, you not only run the risk of encouraging weak movements, but setting yourself up for injury. Whenever I work with an athlete, they are not allowed to start their workout until after we've done muscle activation work. We do this at every single workout, so that when we reach race day, doing pre-race movement activators are second nature (and protect them from mid-race injuries, too).
99% Of The Time, Your Injury Was Preventable
People hate me for saying this. But it's the cold hard truth. If you get injured, 99% of the time it could have been avoided.
Yes, there was an unexpected bump in the road and your ankle rolled, and it caused a sprain... But would your ankle have rolled if you did ankle strengthening drills every day for 60 seconds?
And yes, your arm was pulled awkwardly by the current as you reached the 1/3 mile mark and impaired your pull...But if you'd been doing daily mobility work on your shoulder, would you not have had greater margin to absorb the awkward movement in the swim?
The reality is that nearly all injuries are simply the punctuation mark at the end of a long string of poor decisions. But it’s ok. You’re ok. We’re gonna be ok. We learn. We get better. We get stronger and more durable.
You Aren't Alone: Preventable Injury Happens At Every Level Of Performance
I’m gonna put Chuck on the hot-seat now. ;-) When I first met Chuck, it was over a coffee at La Colombe in Chicago. He hit me up over Twitter, I obliged, and the friendship began.Then, not long ago, I read Chuck’s blog about his race and saw that he was noticing something strange.
Every time he swam in his wetsuit, his shoulder would go numb and start to ache. This was to the point where if he didn't stop every few strokes to shake it out, it would get worse. But it was more than an uncomfortable feeling. It cut into his performance. Imagine doing a swim and every few strokes you gotta stop to address your arm — annoying and time-consuming!
Chuck’s an Elite Team Member of Wattie Ink, he couldn’t be getting held up by something stupid like a numb shoulder!
After a quick assessment of how he felt, and his current training regimen, I had a solid idea of what was causing his issue but was straight up with him - if this didn’t help him, or anything got worse, I wanted him to seek out a medical professional.
Chuck had tissue that wasn’t moving as it should, and it was compressing the nerves around his shoulder that led to his hand. Without a wet suit, this wasn't noticeable. But when he put on the skintight suit for the swim, the added compression of the suit seemed to magnify what was going on already in his shoulder. My hope was that with proper, consistent, mobility work that we’d unglue the area and get everything that supports the shoulder girdle moving well again and working in a harmonious way that allowed him to swim, and do so without that numb aching feeling in his shoulder.
So with a lacrosse ball, some basic mobility drills and specific area targeting, Chuck was able to begin unlocking the tissue that seemed to be compressing the nerve. And happiness ensued in Chuck’s and my worlds.
Prevention Is Better Than Cure: Prehabbing The Pain Points
With the compressed nerve now unlocked, Chuck's got a new mission. To ensure that he never has to stop mid race and shake out his fingers again. To do this, he's continuing to perform regular drills with a lacrosse ball. These drills don't just prevent the nerves from being clenched tightly beneath his skin, though. They put his tissue into a more optimal state for every movement he is going to ask his body to do.
In turn, this will help Chuck to move faster, take greater advantage of his strength training, and see better performance across the board.
Thanks again Kate! If you guys want to learn more about the Unbreakable Body, click here! Let me know if you have any other strength training or mobility questions for myself or Kate and we will be sure to get them answered!