Countdown to Lake Placid Ironman
Standing on the wobbly balls strengthens one’s ankles and improves balance. Once your feet start to wobble, you’ll know your training has begun.
When coming off of an extended rest (for instance, not being able to train due to a dislocated aortic stent graft, followed by corrective surgery, followed by the flu), it is critical to prepare any weakened muscle groups for upcoming stresses and strains - in this case, ankles and feet for running trails.
You’ll also need to train your feet to handle running off of the bike, so do at least a short run after every bike ride - I do, anyway.
Workout:
Bike - 5 min warmup at 80 watts, 30 min at 110 watts, 5 min cool down at 80 watts.
Run - 5 min easy straight off of the bike.
Wobbly balls - 7 min standing (until feet and ankles start to struggle as your lower legs tire).
Important Note: These posts do not provide medical advice. You should always consult your physician before undertaking or significantly modifying an exercise program.
Copyright © 2010 Kevin T. Morgan aka FitOldDog, Old Dogs in Training, LLC.
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