Off-ice training reports

[skategeek]

Did my 7 min circuit workout and 20 min of stretches tonight for the first time in quite a while.  (I was really good about it in Nov/Dec, spotty in Jan, and hardly did it at all in Feb.)  Pleased to see that at least I don't seem to have lost any flexibility.  Let's see if I can actually keep it up for a while... my goal is to earn the app's silly "one month non-stop" badge.

Update:  8 days straight.  So far so good.  A couple of them were kind of half-hearted, but I still did it.

[rd350]

@riley876 11 o'clock won't isolate your vmo, try more like 2 o'clock.  You can put a little towel under your knee (fold, don't roll) and press into that for some input.

[skategeek]

25 days straight of my 7 min workout.  The good news:  I can definitely see improvement, particularly with upper body strength (I can actually do some pushups now!).  The bad news:  One of my knees has started bugging me. Gave myself sort of a day off yesterday (but still ran the app to keep the streak going; yes, I'm cheating) and it's better today but I'm going to keep an eye on that.  Several of the exercises seem to be pretty hard on the knees.  I may think about swapping them for others that work the same basic area but are easier on the knees, if I can figure out what to do.

[iomoon]

Under supervision, I deadlifted 10 pounds more than my weight for 7 reps...  I think that was the first time I ever deadlifted, too!

I attempted to practice the axel off ice. While it did go over 1 revolution, my coach said my arms and legs were too wild.  Yeeeeahhhh need to work on that.

[PhysicsOnIce]

I've been horrid about stretching in the last couple of months. Just did my stretch routine and noticed that my flexibility has horridly decreased, !! Not something I want at all, specially in my already tight hamstrings! May is going to be my daily stretching month! regardless of what happens I am committing to stretching EVERY day for the month of may.  Anyone want to join in?

[alejeather]

I've been wanting to stretch more, but I find creating a stretching routine baffling. I never have time for it right after I skate, since I skate before work, but I'm never sure how best to warm up if I'm going to stretch outside of other exercise time. So I'd be in for a stretching challenge!

[skategeek]

I'm in!  It'll keep me going on my current (sort of) streak.  I've been doing my 7 minute workout and then stretching for about 20 min.  Usually in the evening before bed.  Maybe not the best time but it's when I manage to do it.  I've been cheating a bit, though... after a month of the 7 min workout my knees started to hurt, so now I'm only doing that some days (which means I'm stretching w/o warming up).  On the days I don't, I use the 7 min app to time some of my stretches so I can keep my streak going on the silly app.   

[PhysicsOnIce]

Day 2:
Warm up 55 squats.
30 minutes of leg stretches.

[skategeek]

Checking in... how's it going?  May is crunch time at work for me so I've been skimping a bit, but I've done at least a little something every single day so far.

[PhysicsOnIce]

I've been doing pretty well to sticking with my 30 minutes of leg stretches (I've done at least part of it everyday... I think I have missed two days where I have not done the whole thing) and have been able to add full strength and cardio workouts on at least two days a week, which means I have a proper warm up for stretching. I'm also making sure that I stretch after skating.  I've definitively started to notice improvements, small but improvements none the less.

[skategeek]

Nice!!!

Decided to work from home today and just managed my full routine (7 min workout for warmup, about 20 min of stretches) for the first time in a while.  Lately it's been either/or for the most part.

[PhysicsOnIce]

I know the feeling when things get busy, my workout schedule is the first thing to go. For me it helps to have a routine....call me OCD or whatever, but I get nervous when I don't have a set schedule.

[skategeek]

The thing keeping me going right now is silly.  I have a 2+ month streak on my 7 minute workout app and I don't want to break it.  Sometimes I "cheat" if I'm tired by using that app to time my stretches instead of the exercises, but at least I'm doing something.  I have a feeling if I break my streak somehow I'll start skipping altogether "just this once" and that'll be the beginning of the end.

[Query]

so i can run for an hour straight, but after my 2:10 program, i'm huffin and puffin. i thought running was the best way to gain endurance, but it doesn't seem to be helping. any tips?

I'm no expert, but 1 hour and 2 minutes and 10 seconds don't have the same type of endurance. The running (especially if you don't run uphill) probably doesn't use much strength. Some figure skating uses a lot. And the specific muscles used are probably different.

-------------------

I've been fighting through bicycling again. I get very sore, very fast, even going no further than I can run.

The guy at the (REI) store said my bike was too large (2" too tall for my inseam height).

Before I consider buying another bike, I decided to try to understand what is going on.

It hurts to stretch my legs enough to stand still with my feet touching, so instead I lean to one side. I could lower the seat, but I already feel like I don't stretch my legs enough when pedaling. (My knees are bent between 10 and 15 degrees at the bottom of the stroke - within the range various Youtube videos advocate. If I lowered the seat, they would be more bent.)

My thighs and hips felt like they were over-stretching at the top of the stroke. Maybe the pedal arms are too long? Also, curling my back forwards hurts. Maybe the handlebars are too low, but they are at the top of the safe adjustment range. I tried inverting the handlebars, so they aren't drop-downs any more (a lot of work). That fixed both problems, at least for the first few minutes.

It also let me set the seat more level, which felt better.

But by the end of the ride, the legs are still sore, at the knees and thighs. (Not tired, just sore.) The knees I understand, because I want them to extend more straight. The thighs I'm not sure about.

I don't see how a smaller frame bike would help. That wouldn't straighten my legs more. I don't see how it would fix the thigh problem - but I don't really understand why it is there.

Maybe if the seat could adjust further back? I'm not really sure what that would do...

People in various stores that help you with that sort of thing charge upwards of $200! Shouldn't be needed, but I'm missing basic info.

[iomoon]

Attempted the pistol squat with a 20 pound weight... couldn't go all the way down. LOL

Gee... off-ice axel is great... the question is: can I do it on the ice? 

[riley876]

Have really ramped up my "off-ice" strength training.  Can't afford to have strength deficits/muscle imbalances on top of my twisted tibias.

I modified some sneakers to use as workout and dancing shoes.   Same radical inside edge wedge orthotic and nearly the same heel lift as my skates.   Also chromed them, i.e. added leather soles, so they're wonderfully slippery, and easy on the ACLs/MCLs/PF.

These have helped my lousy pistol squats quite a bit.  I can get quite a bit lower before the twist starts tweaking my knees.   I am definitely getting stronger on these.   Definite technique not to aggravate the knees on this move.

I built a rudimentary "leg machine".  a.k.a a rope that goes along the floor to a pulley leading down through a hole in the floor into the basement where it is tied to a big water container.   Doing hip adduction/abduction/flexion/extension/internalrotation/externalrotation and knee flexion and extension curls.   Hopefully covering all the bases.

Quadriped hip extensions/donkey kicks for hamstrings/glutes.

Also built myself a little (8" x 8") 4 wheeled cart (using old inline skate wheels and some scrap plywood),  for doing one footed hamstring/glute bridges. 

Working on hip internal rotation flexibility quite a lot (since with my anatomy I *really* struggle with pigeon toed moves, I need all the help I can get).   Rectus Femoris tightness is the limiting factor here.   Mainly been doing the stretch where you lay on your front,  flex knees 90deg, to point lower legs straight up, then let them flop out to the sides.   Kind of the opposite to a frog stretch.

Working on hip external rotation flexibility just for the hell of it too.  Frog stretch the weapon of choice here.

[iomoon]

I went to the gym because my upper body strength lagged behind.  Afterwards, I attempted to go through the steps of the biellmann spin: layback, side spin, haircutter, and biellmann. I managed to do this without falling over (it was the ugliest thing ever), but geez. That takes a lot of core strength to do this on ice without traveling!

[dlbritton]

Went to a second chair yoga class at the Y. This was led by a different coach and I liked this one better. He really gave us a workout. The Y offers a gentle yoga class at 8:30 AM which is better for my work schedule but the first yoga coach said I should stick with the chair yoga until I am out of the boot. This coach said I seemed fine getting down on the floor and back up (we didn't do everything in a chair) so I should be fine with his gentle yoga class.  Going to try that next Thursday.

The Y also offers various water fit classes in the mornings that I am going to check out. One is described as yoga poses in the water. The surgeon said I can "walk" in water that is chest deep or so since that will take enough weight off my legs. The Y has a pool lift for getting in and out.

Next Tuesday I am going to try a chair yoga class offered at lunchtime at the Y near where I work. Not sure if I will try to do 2 days of yoga, especially with different coaches. Will partially depend on how water fit classes work out.

[iomoon]

Coach and I are working on ballet because being strong means nothing if you don't have proper form.  I am so glad I am flexible now.

Personal trainer is giving me weights over 100 pounds because of my lifting shoes. Yes, they are legit but they are a half size too small!  I need to get new ones

[Query]

I just attended a contra-dance. Haven't done that in a while. I was quite tired by the end. Does that count?

[skategeek]

I haven't done any off ice stuff at all since about March, and yesterday finally decided it was time to do something about it.  I've lost what little strength and flexibility I had, which annoys me.  So yesterday and today I did a 7 min workout and a bit of stretching.  Hopefully I can keep the momentum going.  I'm also considering signing up with the training center at my rink; they offer personal training and customized small group workouts.  But I sort of feel like I should do at least a little on my own first.  (Is that like cleaning up for the maid?)

[AgnesNitt]

I'm walking 2 miles a night over hills as fast as I can. I've done this for about 3 months. It's good for stamina and leg strength.

1. The heat slows me down to about 40 minutes for the circuit
2. Without the heat, I can do it in about 37 minutes
3. I don't know if I'll ever get down to 15 minutes a mile (my youthful time for a mile on the flat) due to hills and I got old
4. I've tried walking backwards uphill (it's good for your quads and calves) but I get too many comments at work.

[FigureSpins]

I worked out off-ice last night for the first time all year. ;-D  I think the last time I went to a gym was before Christmas.  Just too busy. 

At one of the coaching conferences, there was a discussion about "fueling workouts."  Basically, the premise is that skaters have to eat about an hour before working out, which helps those calories be put to use right away, rather than being converted and stored in the body.  I was hungry when I left the rink, so I had a snack on the way to the gym.  Success!  I wasn't tired and I wasn't starving when I finished my workout.  I went home and had a normal dinner.

Hopefully, I can get back to the fitness classes at some point. 

[lutefisk]

I agree.  A small, carefully selected snack before a workout or a skating session is useful.  I wonder how the glucose gels which pro-cyclists use would work for skaters?  In theory one would only need to choke down a gel ten minutes prior to engaging in the physical activity rather than an hour--in the cyclist's case planning your next vicious attack, to be carefully implemented just as the road turns uphill.  An unanswered question is whether or not the gel would stave off hunger as well, post-exercise, as say a banana or a peanut butter sandwich.  My gut (haha) reaction is that it would not be as satiating post event as actual food.  But--the gel might be better tolerated during the activity--depending on the intensity of the activity.

[FigureSpins]

I've found that keeping things simple works fine.  #overanalyzingcausesanalysisparalysis