Diet and Workout Routines

[Adam]

I pulled my calf on an early morning run two weeks ago. I wasn't listening to my body, knew I was dehydrated, and it popped at mile three of a run. I sat a week out from running and did upper body, then went out for a run and it popped again. I then said screw it and stopped doing any workouts.

Anything I can do to speed this calf along?

What do yours by pop? Like I'm assuming it's fine walking etc... If so I would do deep myofascial release with a lacrosse or softball across the whole calf and see if there are any knots then I would stretch it gently through the entire range of your gait and find of there is a limit that is causing re injury. If both those thing check out I would do two footed hops to see if it can take the recoiled force of your weight. Then single foot.

At one of those points it will he a sharp pain if it's still injured. Then you can see what's hindering you and work to resolve it. Probably quicker than just rest and reinjury cycling over and over

 

[SixPACK]

.... But how did your butt feel the next day?

I bet his taint was raw.

Finally stopped hurting today.

During that 25 mile training ride it hurt so bad. I wore padded shorts, but still: bike seats are so firm.

So I knew going into the 100 it was going to be no laughing matter. Around mile 3 I already started feeling the bone by the taint/between the cheeks to feel it. In my head, "97 miles left. I can get through it." There was no getting through it.

What helped was I carried a little travel sized jar of Vaseline and applied it at every rest stop: around every 15-20miles. Occasionally, I would literally position my body so that my one ass cheek was only sitting on the seat. Would rotate. But in the end, the bone ended up just becoming numb after sitting on it for ~10 seconds, so I made sure it was a long stretch of smooth road and I would just tough it out for 10 seconds and then it felt okay. In the final 10 miles it seemed I would rotate from left cheek --> bone --> right cheek every mile or so. You could ask, "Why didn't you just stand up?" There was no fucking way.

With riding, and stopping at 7 different rest stops, stopping at the lunch rest stop (one of the 7) where I was there ~20 minutes, it took me around 8 hours.

Now, the experience was amazing. I highly recommend any of you that are around the Cbus area or even in NE Ohio to come down and participate next year. 100% of the fundraising goes towards cancer research: Every. Single. Penny. I was forced into signing up from coworkers (because I didn't want to pay the price for the bike. They are fucking crazy expensive now-a-days) but my Grandmother was diagnosed with serious cancer 2 weeks ago. So I didn't care if I pulled a charlie horse in both my hammy's, calves, and dick, I was toughing out the ride for her.

Next year when this rolls around, I will write in here and tag some Cbus people that don't come in here, like Rob to join in. Of course my office likes to ride as much as a team as possible, but I will ride with some RCF people if we can get a team going. With the way people are willing to donate on here, and with Glen's or A-Squared's badass artistic skills, we could get some serious cash to donate towards the cause and some seriously badass jerseys.

 

[Randolphkeys]

What do yours by pop? Like I'm assuming it's fine walking etc... If so I would do deep myofascial release with a lacrosse or softball across the whole calf and see if there are any knots then I would stretch it gently through the entire range of your gait and find of there is a limit that is causing re injury. If both those thing check out I would do two footed hops to see if it can take the recoiled force of your weight. Then single foot.

At one of those points it will he a sharp pain if it's still injured. Then you can see what's hindering you and work to resolve it. Probably quicker than just rest and reinjury cycling over and over

Good ideas here. Yeah it's a monster knot. After it came back with a vengeance it was even worse. I then spent four days camping by the beach. Camping to me means sandals and more beer than water, so now I'm cutting out the booze and resting. I'm just looking for any shortcuts out there. I guess I'll continue the whey protein shakes even if I'm not working out.

 

[SixPACK]

I pulled my calf on an early morning run two weeks ago. I wasn't listening to my body, knew I was dehydrated, and it popped at mile three of a run. I sat a week out from running and did upper body, then went out for a run and it popped again. I then said screw it and stopped doing any workouts.

Anything I can do to speed this calf along?

I am by no means a physical therapist or anything like that. Maybe Nicky can help you out more than I can. But it sounds like all you need is the classic..

R est
I ce
C ompression
E levation

Then take some Ibuprofen and shit. Drink tons of water. Keep off of it as much as possible. When you think you are good. Don't do anything crazy. Maybe start with walking on a treadmill at an incline (nothing serious. Maybe start at like 3-5% and then work your way up). Stretch it and massage it really well.

When you go back out to start running again, take the first couple runs at a real slow jog. Get your calf used to pounding the pavement again. Then when your confidence and most likely calf is ready to go, pound that pavement like Sloan from Entourage.

 

[AuxiliaryPie]

Squats, OHP, and some back/bi move tomorrow morning! Trying to get back to getting excited for the workout the night before, it really helps the motivation when the alarm goes off before 6 lol gotta plant the subliminal seed and whatnot

Rest the calf like it's your job @Randolphkeys, and take it hella easy when it does feel better, basically what @SixPACK said

 

[AuxiliaryPie]

Tweaked my lower back, the right back dimple, whatever muscle is near that lol. Nothin major, but had to stop the heavy shit for today which was a bummer.

The problem was 3 fold; 1.) I did too much weight thinking I could just jump into something close to where I was in my prime 2.) I haven't deadlifted for realz in like 2 months so my back is in pussy mode and 3.) Been sitting on my ass all day at work lately which makes my muscles ache

Just gotta rest it up/low weights tomorrow and be smarter next time

 

[Adam]

Tweaked my lower back, the right back dimple, whatever muscle is near that lol. Nothin major, but had to stop the heavy shit for today which was a bummer.

The problem was 3 fold; 1.) I did too much weight thinking I could just jump into something close to where I was in my prime 2.) I haven't deadlifted for realz in like 2 months so my back is in pussy mode and 3.) Been sitting on my ass all day at work lately which makes my muscles ache

Just gotta rest it up/low weights tomorrow and be smarter next time

Sitting all day plays havoc with the superficial front line. good luck with that, might want to stretch psoas and hip flexors before your next go might help

 

[AuxiliaryPie]

Sitting all day plays havoc with the superficial front line. good luck with that, might want to stretch psoas and hip flexors before your next go might help

Thanks for the tips, the world of stretching is pretty new to me. I really need to get a desk routine of some stretches and squats etc so I'm not in a chair at work and a couch at home 24/7

 

[AuxiliaryPie]

Back feels better this morning, surprisingly!

It felt fantastic last night after the fourth or fifth gin and soda

 

[natedagg]

Sitting all day plays havoc with the superficial front line. good luck with that, might want to stretch psoas and hip flexors before your next go might help

Thanks for the tips, the world of stretching is pretty new to me. I really need to get a desk routine of some stretches and squats etc so I'm not in a chair at work and a couch at home 24/7

On my iPad so bear w me

I think stretching is part of a responsible workout routine.
First, warm up w like a 10'min jog or elliptical. That's just getting the rubber band out of the freezer so it doesn't instantly snap.
Then light squats (135) set. Nothing cray, just like 8-10.
Then active stretches: hold the bar when it's on the rack and swing each leg, keeping it relatively straight. I work it like a type writer across different angles. Repeat w other leg.
Then get in that deep squat position w feet flat on the ground. This should stretch your hips. If it's easy, then I hate you.
I do quad stretches next, and if you pull back right, it should stretch your hip flexors that the last stretch kinda crunched up.
Straight leg toe touches.
Bent leg toe touches.
Then squat 185 and then go do work.

 

[Adam]

On my iPad so bear w me

I think stretching is part of a responsible workout routine.
First, warm up w like a 10'min jog or elliptical. That's just getting the rubber band out of the freezer so it doesn't instantly snap.
Then light squats (135) set. Nothing cray, just like 8-10.
Then active stretches: hold the bar when it's on the rack and swing each leg, keeping it relatively straight. I work it like a type writer across different angles. Repeat w other leg.
Then get in that deep squat position w feet flat on the ground. This should stretch your hips. If it's easy, then I hate you.
I do quad stretches next, and if you pull back right, it should stretch your hip flexors that the last stretch kinda crunched up.
Straight leg toe touches.
Bent leg toe touches.
Then squat 185 and then go do work.

That sounds good although I've become more a fan on myfascial release on the quads and hams to avoid hyper mobility. For example people with anterior pelvic tilt probably have too loose hamstrings and too tight quads but it's really hard to stretch the quads effectively

 

[natedagg]

Oh, and make sure to do some abs. I

That sounds good although I've become more a fan on myfascial release on the quads and hams to avoid hyper mobility. For example people with anterior pelvic tilt probably have too loose hamstrings and too tight quads but it's really hard to stretch the quads effectively

Please tell more. I know you've really gotten into mobility.
How do we release our myfascials?
How do I quickly and easily diagnose my back/hip/core problems?

My family has all kinds of hip problems and none of us can touch our toes. I'd like to think that with a little work, I can start now and correct what I can to stave off aging!

My body is ready, literally.

 

[Adam]

Oh, and make sure to do some abs. I


Please tell more. I know you've really gotten into mobility.
How do we release our myfascials?
How do I quickly and easily diagnose my back/hip/core problems?

My family has all kinds of hip problems and none of us can touch our toes. I'd like to think that with a little work, I can start now and correct what I can to stave off aging!

My body is ready, literally.

Myofascial release can be done a number of ways. I use a foam roller and a lacrosse ball. But you can use a bit of pvc pipe or a medicine ball, even a pumped up basketball to start. Basically the fascia appear to be hindering the muscles range of movement and they seem to lock into you dominant postures and make it hard to correct things.
So I got into this group called functional patterns ran by naudi aguilar. He has aspects of his beliefs that move him into guru land that I don't particularly prescribe to but as far as diagnosing and targeting postural issues he is a world leader. He has tons and tons on you tube for free.
I am on holiday until Thursday but of you dm me an email address I have a really detailed ebook pdf that is a great starting point.
The basic way to do mfr is to roll the muscle (avoiding the joints and bony parts) and when you find a trigger point stay there for a few mins if you can bear the sensation. It should be a Sharpe pain but an uncomfortable dull ache. Chase that sensation in your quads calves hams and all round your hips.

If you have any specific issues let me know or post a side and rear pics so we can see the disfunction when you stand naturally.
Everything I believe in now stems from the idea of humans being biomechanically all about running and twisting so I'm trying to get that as the foundation to all my exercise which is hard because I suck at that due to crappy posture.

I have made some big strides and am starting to run barefoot style. as a nice bonus I increased the range on my jump shot

 

[David.]

K someone fix my shoulder

 

[Adam]

K someone fix my shoulder

What's wrong with it? It's been ages right?