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Old 08-09-09, 12:56 PM   #1
Bronto
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How to train without gym or bike. Please help!

Back pain (herniated disc/back spasms/sciatica) has kept me off my bike for 2 weeks now and probably will for at least one more. However I want to ride the 70 mile Tour De Scottsdale on October 4th. What's the best way to train without being able to ride or hit the gym? Right now I can swim, but do you have any tips on what type of swimming (strokes, reps, speed, etc...) can help me on the bike?

In other words, I'm starting to panic as I feel I won't be able to get my fitness level up in order to ride 70 miles with plenty of hills. Before my back injury I was riding 10-20-35 miles and my previous high is 40 miles. Any help you can give me to get me across the finish line would be much appreciated.

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Old 08-09-09, 01:15 PM   #2
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Moving to Triathlon in hope that some swimmers here can give some advice.
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Old 08-09-09, 01:42 PM   #3
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spend a lot of time running if you can. not sure if you could with the back problem
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Old 08-09-09, 01:47 PM   #4
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running

no can do on the running. my back is in bad shape. crunches, weight lifting, running, etc... are all out.
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Old 08-09-09, 02:56 PM   #5
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Can you use one of those stationary recumbent bikes commonly found at gyms? They often have a tall back that may be able to support your back injury.
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Old 08-09-09, 03:05 PM   #6
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Hmm.
Pull out of the bike race and concentrate on physio/rehab for next season. No point risking further injury at this stage for a race in October.
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Old 08-09-09, 04:01 PM   #7
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stationary bikes of all kind are no good to me right now, due to the way the bend my back and the angle of my legs(90 degree'ish angle) while pedaling. It's a total bummer right now.
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Old 08-09-09, 04:04 PM   #8
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"Pull out of the bike race and concentrate on physio/rehab for next season. No point risking further injury at this stage for a race in October."

I hear you. Your suggestion is the wisest of them all, but I have to try. If I'm at the point of risking further injury I'll back out. But there's something about paying an entry fee and days later being layed up with a serious back issue. Pisses me off. Right now I'm concentrating on rehab but I have to at least try to keep my fitness level up just in case. Time to hit the lap pool.

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Old 08-10-09, 07:11 AM   #9
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"Pull out of the bike race and concentrate on physio/rehab for next season. No point risking further injury at this stage for a race in October."

I hear you. Your suggestion is the wisest of them all, but I have to try.
No you don't. See if you can have someone else race in your place (get the entry name changed, whatever) so that your paid entry fees don't completely go to waste.

Unless a win means that you'll get so much money that you won't have to work for a year, it's just a race. No reason to kill yourself over it.

I was going to suggest running, or stairs, or anything like that, but since you said you can't, I've got no other suggestions besides swimming. And because I suck at swimming, I don't know of any strokes or moves that would help at all with biking.
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Old 08-10-09, 01:59 PM   #10
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with swimming, you're looking at a solid full-body cardio workout. you can train your legs more effectively if you use one of those 'flutterboards', keep your hands still and just kick your legs. That will probably keep you in shape, but I doubt you'll be race ready. laps and laps and laps and laps for cardio training, with the off-shoot benefit of leg strength training.

I agree with the masses here: Don't risk it. make sure your physio/doctor clears you for racing before you try.
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Old 08-10-09, 02:48 PM   #11
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Check to see if you can transfer the registration to next year or to another event. Many in our area allow us to do so. Otherwise, eat the money in order to save your back...not worth a life-long injury.
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Old 08-11-09, 06:32 AM   #12
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I think the smart decision is quiting the race... but you probably can "run" inside a pool. There are some gym's that offer underwater spinning class. Have a chat with your physio and listen to him.
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Old 08-11-09, 09:39 PM   #13
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I'm beginning to notice a theme here. And that recurring theme is be smart and pull out of the race. Ugh! I hope I can transfer the entry fee and above all else get better. Back injuries really do change your life. This sucks. Thanks to all who responded. I'll keep hitting the pool. If you know of a magic workout or way to fix my back please share your thoughts.
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Old 08-11-09, 09:49 PM   #14
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If you know of a magic workout or way to fix my back please share your thoughts.
http://acupuncture.com/



Seriously, though, I don't have any real advice. My back is tweaked, but not injured, and I hope it doesn't get any worse.
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Old 08-12-09, 05:44 AM   #15
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If you know of a magic workout or way to fix my back please share your thoughts.
Feldenkrais.
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Old 08-12-09, 07:33 AM   #16
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Hmm.
Pull out of the bike race and concentrate on physio/rehab for next season. No point risking further injury at this stage for a race in October.
+1

No use in competing while injured, or not properly prepared. If you paid for the race, see if the race director will differ your fees until next years race, or credit it to another race they sponsor this year.

Would you rather race now, injured....and be out even longer
OR
Properly rehab and be able to continue racing long term?

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Old 08-12-09, 07:45 AM   #17
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I'm beginning to notice a theme here. And that recurring theme is be smart and pull out of the race. Ugh! I hope I can transfer the entry fee and above all else get better. Back injuries really do change your life. This sucks. Thanks to all who responded. I'll keep hitting the pool. If you know of a magic workout or way to fix my back please share your thoughts.
Dude, see if you can borrow or rent a recumbent. Your back injury is one of the many issues and injuries that put loads of people on recumbents, and I'm not talking about those semi-recumbent piece o' crap exercise bikes in a gym either. A REAL recumbent has you laying back, reclined, so the vertical loading on your spine is all but gone. Gravity is working on a tangent across your spine with a laid-back seat on a bent, and the weight on your spine is even less than if you were standing up and walking around. I broke my back about 10 years ago and even after the fusion, I was hosed. Couldn't do anything anymore, until I found bents. Now, I'm good to go. I can't swim at all, jog or even ride a DF for very long, or walk for more than 10 minutes, but I can ride for 12 hours straight. Until you can get back on your bike, see if you can locate a bent to use. You'll be able to carry on training, working your cardio, doing intervals, or anything else until the race. If you decide to bail on the race, so be it, but you will have been able to carry on riding in the mean time. After you are convalessed, then you can hop back on your DF with little or no loss of conditioning. After you're good to go, you never know, you might be inclined to get a bent anyway.

Hit the bent section of this forum or go to bentrideronline.com or recumbents.com and see about the short term availability of a highracer or lowracer to train on for a while.
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