Panza

I'm trying to run more with the logic that becoming a better runner will make me a better cyclist, activate my hip flexors and training lesser used muscles.

After 10km of hill climbs the tendon below my calf muscle is very sore. The runner logic is to rest, avoid hills and sprints, and do eccentric calf drops for about a week. I'm not much of a runner anymore though.

I usually do a 3~4 hour endurance zone ride on Thursdays (today), should I hold off, avoid any particular type of riding, or proceed as natural with my cycling exercise regiment?

intransit1217

First question, are you stretching after exercise? Assuming you are, yes, I would back off and let it rest/ heal.

Panza

Yes, I stretch for about 20 minutes afterwards. I guess I'm tempted to train as much as I can get away with.

intransit1217

We all are to a greater or lesser degree. I hate days off. Maybe ride without intensity? But I get the feeling you know the risks of a torn tendon.

Panza

Pain is tender for now but not sharp. I would normally ride 3 hours below 160bpm heart rate for endurance zone. Other alternative idea was swimming, but it's a beautiful day outside to be cooped inside the Y.

intransit1217

160 doesn't tell me much because that's my high orange/ low low red zone. When i'm low intensity, I'm down around 120. But that's MY physiology not yours. I like the swimming idea, but also understand being outside. Trust yourself.

Panza

160 is my endurance zone with 140 being more in recovery. My max HR is 200+. Thanks for the trust advice intrasit. : )!

Carbonfiberboy 

After you've rested it, you could try moving your cleats back.

Machka 

Cycling can indeed strain the Achilles tendon ... especially if you have you saddle too high ... especially if you're doing a lot of hill climbing ... and most especially if you have your saddle too high while doing a lot of hill climbing.

If you ride ... ride on flat ground, ride easy, and maybe drop your saddle a teensy-tiny bit. You might also want to wrap the ankle. I presume you know how to do an achilles tendon injury wrap? If not, look it up. It's different from wrapping your ankle with a sprain.

I learned how to do the wrap when I tore (small tears fortunately) both my achilles tendons on a long hilly ride.

Panza

I was 2 1/2 hours into my ride when you posted this, but thank you for the achilles tendon injury wrap advice. I will use it tomorrow and lower my saddle next time I need to relieve some pain.
50 mile bike ride, but it didn't hurt spinning and keeping a light pace. I unknowingly and wound up in a faster pace line towards the latter half of the group ride and started feeling pain in tempo and threshold. Rode 15 miles back home at a light pace but can still feel it even now. I should've stuck to the back. I'll rest for a few days and stay off the legs.

Rowan

Achilles tendon strains can be quite debilitating, and you won't really know you have a bad one until you start walking around. I hobbled around for about two or maybe three months as a result of mashing with a too-high saddle... and even then it was a year before I felt entirely pain free and confident enough to ride.

You really need to nip this in the bud. Stop the long rides, do the AT wrap, use ice, elevate, don't overdo the stretching, and drop the saddle height!

RR3

Google Joe Friel midsole cleats. Midsole cleat position takes the calf completely out of the equation.

Panza

Will try it when I start cycling again, thank you : )!

Panza

Well, my training campaign is over for now. Last night on my evening run, my non-injured foot caught in a divet the running path. I went down hard and limped the remaining 2 km home. Iced immediately and elevated the ankle. Hoped that it would be better by today but its a world of pain so I called off work and I'm icing it again. I cant rotate or move my ankle due to the pain buy if I see bad bruising I'll schedule to see my PCP...


When should I apply heat?

Machka 

Have you been to see a Dr?

Panza

My sister is a doctor, if that counts. Good old, if it's not discolored in by tomorrow, then nothing's majorly broken test.

I'm on Day 4 of rest and I feel like I'm in jail. Been able to do hip, core, upper body, etc : )