Now, the disclaimer comes first. If you don’t know the answer to the question of hurt vs. injured – ask your doctor. Period. Now for the rest…

During triathlon training, especially Ironman or iron distance training, you will hurt. Some days, all of you will hurt. Even Mirinda Carfrae, when asked about Kona 2011, replied “on that run, I never felt comfortable. I always hurt. I thought to myself ‘I should stop’ but then the pain got a little better and I kept going.” Was she hurting? Yes. Injured? Probably not.

As your distance, or your consistency of training, starts to increase and you literally tear down the muscle to make new, stronger muscle, your nerves let you know that you are doing damage. That sensation is felt as pain. When you take an errant step off the sidewalk and sprain an ankle, you tear the ligament (bone to bone connection) and that, too, is felt as pain.
So how to tell the difference? In a word: migration.

On a very long run, or long ride, if you pay close attention, you will have little to no pain free time. There is always a twinge here or there. Today, for example, on a zone 1-2 (low effort) 20 mile run, I had pain in my left achilles, then my right, then my left knee, then my left IT band. But when all was said and done, and I’d sat down for a bit, the only thing that hurt was my quads when I stood up. That’s just Ironman pain.

Does this mean that you should ignore all pain? ABSOLUTELY NOT! I didn’t ignore any pain today. I took a moment to ask myself “is this pain going away?” and “does it feel like real damage?” After a while of sitting with the pain, you will realize that most pain is transient and will go away. The “injury pain” lingers after you are done, or possibly even shows up before you start! So, be smart, take stock, and learn to feel the joy and pain that is triathlon – within reason, of course.

For more triathlon training information visit the TriTactics.com blog. Drs. Greg and Maureen Gibbons are both accomplished Ironman Finishers, physicians and USAT coaches.

Click Here to learn more about running …

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Is muscle refueling the path to optimal recovery?

While it is true that we need our muscles fueled to perform our next training session, this simply ensures that we have fuel to complete the session. It does not mean that we are recovering and adapting optimally to the training session we have just done, which is in fact exactly what we are looking for as an athlete to improve performance.

So how do we optimize recovery and adaptation to training?

Hormone production

The human body is controlled by hormones. Our strength, mood, energy levels, growth and adaptation to training, among other things, are all controlled by hormones. So if we want to maximize our training effect we need to look at how to optimize hormone production post training.

The major hormone that we need to look at optimizing to enhance recovery is Human Growth Hormone (HGH). This hormone is well known now and in the news regularly for all the wrong reasons. It has become the drug of choice for sports cheats as it has a huge effect on recovery and subsequently how hard athletes can train. It is, however. possible to greatly improve our natural production of HGH and enhance recovery and performance cleanly.

The release of HGH

To optimize HGH release we need to look at the times this is released into the body naturally. This happens:

For this article I want to concentrate on the HGH release that occurs when we sleep. This HGH release is why pro athletes take a nap during the day – and is also why babies take regular naps as it is this release of hormone that enables such rapid growth! For most of us, though, taking a nap in the middle of the day is not possible. So we need to look at getting the biggest release of hormone when we go to sleep at night and this is where nutrition comes in.

Insulin and HGH – not the best of friends

Insulin and HGH are the main two hormones that control metabolism hence the importance nutrition plays on recovery: insulin works when we are in a FEASTED state and HGH works when we are in a FASTED state.

The two hormones are up or down, regulated in relation to the amount of glucose in the blood stream. The more carbohydrate (digested and broken down to glucose) we eat, the more insulin is released to deal with the glucose and remove it from the blood system. We can only start producing HGH when all this insulin is gone which leads us to the problem athletes have following a traditionally recommended high-carbohydrate diet.

If we eat a high carbohydrate meal in the evening following a post-work training session, then we are going to be heading to bed with high insulin levels in our blood. The result is that at the optimum time for HGH release, the level of hormone release is inhibited by the presence of insulin.

So how can we change evening nutrition habits to ensure maximal HGH release at night?

Quite simply, we want to cut carbohydrates from our evening meals. In order to do this we need to ensure that we are adequately fueled going into our evening training session. We need to consume carbs during this session if it is a long one and following the session we should have a SMALL carbohydrate-rich snack and then that’s it for carbs for the rest of the evening.

The evening meal should consist of protein and fat combined with a side of salad or vegetables. It is important to ensure that you get enough calories in this meal. Remember vegetables are not high-calorie foods, so the fat and protein content needs to be HIGH!

By following these recommendations, your insulin levels should be very low or non-existent by the time you go to sleep at night. And when you fall asleep you will experience an optimal release of HGH. This will aid recovery from the days training(s) and other stresses as well as:

In the next article I will be looking at how certain training sessions can be designed to stimulate a release of HGH.

Alun “Woody” Woodward, Certified ironguides Coach – UK/Hungary

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At the beginning of a new exercise program, a change in sporting activities, or a dramatic increase in the duration or intensity of any exercise, muscle pain is a normal response to the new and unusual exertion. This is part of the adaptation process that leads to greater stamina and strength as the muscles recover and grow. This process is called Delayed Onset Muscle Soreness (DOMS) and describes the phenomenon of muscle pain, muscle soreness or muscle stiffness that is felt 12-48 hours after exercise. It can last three-to-seven days and is generally its worst within the first two days, often DOMS will decrease over the next few days.

Delayed onset muscle soreness (DOMS) is thought to be a result of the microscopic tearing of the muscle fibers that resulted from your last workout. However, there is still a great deal of debate on whether or not this is the only reason. This tearing and resulting soreness depends on how hard and how long you exercise and what type of exercise you do. Any exercises that you are not used to can lead to DOMS and is not related to your overall fitness level.

Nothing has been scientifically proven effective to eliminate DOMS and there is no simple way to effectively treat it, but many people have discovered ways that help them deal with this post-workout pain.1) Just wait. The pain will go away in three-to-seven days with no special treatment.2) Many pro-athletes use ice baths immediately following exercise and seem to think that they are effective.3) Do some light aerobic exercise to help increase blood flow to the sore muscles.4) Get a massage. Some studies have found a 30% reduction in swelling and alleviation of DOMS following a massage.5) Although it will not aid in the healing of the muscle, simply taking any non-steroidal anti-inflammatory medication (aspirin or ibuprofen) may reduce the soreness temporarily.6) Consume a higher amount of antioxidant rich foods. Recent research is showing a significant decrease in self reported pain levels from athletes consuming drinks and foods high in antioxidants. In one recent test at the Oregon Health and Science University, athletes consuming tart cherry juice twice daily for a week before a race reported 23% less pain at the end of the race than the placebo group.

While DOMS is very common and can be annoying, it is not health threatening. However, it doesn’t have to be a common part of your workouts. There are things you can do to help prevent and shorten the duration of DOMS. Make sure you are warming up before your workouts and are cooling down afterwards. When beginning a new workout or exercise, start gradually and build up your time and intensity no more than ten percent per week. Try to avoid making sudden changes in the types of exercise and the duration of those exercises.

Many people believe in the use of supplementation in the form of juices or vitamins, however, each individual should experiment to determine what works best for them. If pain last longer than about a week, or increases, this may be a sign of a more serious injury and your physician should be consulted.

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Here are 25 tips from someone who has been on both sides.

1. The first thing to do is to ask yourself: Why are you exercising? Are you trying to get in shape for an upcoming event? Do you want to lose weight, sleep better, increase your energy, gain strength, add muscle tone and flexibility, or just feel a heightened sense of well being? If the reason you are exercising has anything to do with someone else (for example, your boyfriend says you need to lose weight or get in shape), you need a new reason (and, quite possibly, a new boyfriend).

2. Set goals. Set both a short term goal, to achieve in three to six weeks, and a long term goal, to achieve over the course of a year. Make sure your goals are achievable enough that they are not discouraging, but high enough that you have an incentive to tie your workout shoes each day. It is also important that your goals are specific and directly related to your specific motivation for exercising. For example, my main motivation for exercising is to consistently maintain my brighter mood and the calm, energized feeling that I get only from exercising, so my goal is to work out at least 5 days per week. My other motivation is to gain strength and cardiovascular endurance, so my other goals have to do with how long and how quickly I run.

3. Keep an exercise journal or log. Write down how your exercise is making you feel each day. How is your exercise benefiting your mood, energy levels, quality of sleep, weight, and so on? Do some exercises have more significant effects than others? Chart your progress in regard to your specific goals.

4. Take photos of yourself each month in your workout gear so you have a visual record of your results.

5. Make sure you are working out hard enough to release endorphins. Of course, you will want to talk to a doctor before starting any workout regimen, and you want to make sure that you are exercising at the optimum level for you, your body type, and your fitness level. I find that I am much more likely to continue with an exercise program if each workout releases those endorphins and immediately improves they way I feel.

6. Advertisements for fitness products (especially athletic shoes) can be tremendously motivating. Purchase a fitness magazine and make an inspirational collage of images, advertisements and slogans that speak to you. Post your collage where you will see it each day.

7. Make sure you are using proper technique. You want to avoid injury, above all, so check with a doctor or trainer if you experience any pain, or if you are not sure whether you are doing a particular exercise correctly.

8. Join an online community, such as WeightWatchers.com or Ediets.com, which encourages you to log and track your exercise each day.

9. If you enjoy working out with someone, call a friend to help hold you accountable for those daily workouts.

10. Join a group that combines fitness goals with charity fundraising. The Team In Training, from the Leukemia and Lymphoma Society, for example, provides training to walk or run a whole or half marathon, or to participate in a triathlon or 100 mile bike ride, all while raising money for a good cause.

11. If you prefer to work out alone, give yourself something fun to do while you exercise. Find some good heart pumping music or listen to books on tape. A suspenseful audiobook may be all you need to get on those running shoes each day.

12. Identify the excuses you like to use and have a ready made response. If time is an issue, make sure your workout clothes are ready to go. If you have young children, get a good jogging stroller or set up a babysitting swap with another mom in your neighborhood: you can watch her children while she works out and vice versa.

13. Make sure you have the right gear, which can make all the difference in the comfort level of your workout. A good pair of shoes is essential. And weather resistant clothing or a membership to an indoor gym can help you fight off your own excuses when weather conditions are less than ideal.

14. Once you find an exercise that you particularly enjoy, do a Google search to find out more about any coaches or specialists that may be able to provide inspiration or special training, either through tapes, books, or online resources. If you are a runner, for example, check out JohnBingham.com.

15. Recognize that your will to exercise is going to fluctuate, and exercise anyway. Sometimes it helps if I promise myself that I can stop my workout after 10 minutes if I still want to. At that point, I am usually feeling so much better that I finish the workout.

16. Place a giant star on your calendar each day to indicate that you completed your workout. These visual rewards can be so motivating.

17. Change your routine as you reach new goals. Add zest to your workout and avoid the exercise plateau by increasing the intensity or the duration of your workout, or by trying a new workout or sport.

18. Hire a trainer. If you are in an exercise rut, consider consulting with a personal trainer for a session or two. You will learn new techniques and find fresh motivation, as well.

19. Try not to take more than one day off at a time. I have found this really important to avoid losing valuable momentum. If I take two days off, it becomes very easy to take another day, and then another day. That means that if your workout is only part of your weekday routine, weave it into your weekend routine, too.

20. Be gentle with yourself. If you miss a workout or two or three, get right back to your regular schedule. You will feel better instantly.

21. Choose an exercise that you are likely to do each day. Some experts say that walking is the best exercise simply because it is something that is easy to do on a continual basis. There is no need for special equipment, and you can do it absolutely anywhere.

22. If you are walking or running, get a good pedometer to help you track your progress.

23. Schedule your daily exercise on your to do list and in your planner. Think of it as simply something you need to do before your head hits the pillow.

24. Give yourself simple rewards. It is generally best if these rewards are not edible, since a food reward can be a tad demoralizing after you have just worked to burn so many calories in a workout. For long term goals, treat yourself to a new pair of athletic shoes or other fitness equipment. For short term goals, consider a new fitness magazine, workout video, or simply fresh flowers for the dining room table.

25. Try to think of exercise as something you do for yourself: a gift you give yourself, a way to stay balanced and focused, and time when you can be alone with your thoughts.

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A regular exercise program is a great migraine deterrent, but it needs to be the right kind of exercise. Many workout types put a real strain on the cardiovascular system and scientists have linked migraines to vascular problems in the temporal artery, among other potential causes.

Migraineurs who want to sweat need to warm up, slowly, for about fifteen minutes prior to any strenuous exertion, whether it is exercise or home repair. Skipping this warm up is nearly a guarantee that a migraine will be interrupting your plans later in the day.

While any exertion can be good or bad and each migraineur is different, there are a few types of exercise that are notorious for bringing down the head.

* Aerobics: high-intensity aerobics classes are a trigger for many women, especially when the cardio-pounding workout is paired with loud music.

* Biking: Whether it is competitive cycling or spinning class at the club, this is a major trigger for many.

* Running: Any kind of running that involves hard-core exertion, especially endurance events like marathons and triathlons.

You may be able to keep doing these things, especially if you really enjoy them, but you need to think about toning down the endurance aspect. Cycling should be for pleasure and exercise but not competitive. Replace high impact aerobics classes with dance, yoga, or free weight aerobics. Reduce the distance you run and see if it helps with the migraines. There is no reason a migraineur cannot be fit, just do not run yourself into a migraine.

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The athletes would take part in 16 sports, including sailing which held in Qingdao and horse sport in Hong Kong. Among those athletes, there are 32 women and 40 men.

Heinz Jungwirth, General Secretary of the OeOC, told the local media Tuesday that he hoped for 3 medals during this 16-day-long Games.

OeOC President Leo Wallner however said: “You could not hear any (medal) numbers from me.”

This athlete delegation would also be the smallest one since Montreal 1976. Following are the final name list. Fencing (1): Roland Schlosser Judo (3): Ludwig Paischer, Sabrina Filzmoser, Claudia Heill Canoe/Shallow water (2): Yvonne Schuring, Viktoria Schwarz Canoe/White water (2): Violetta Oblinger-Peters, Helmut Oblinger Track and field (3): Eva-Maria Gradwohl, Gerhard Mayer, Guenther Weidlinger Equestrian/dressage (1): Victoria Max-Theurer Equestrian/versatileness (1): Harald Ambros Cycling/street (4): Christian Pfannberger, Thomas Rohregger, Christiane Soeder, Monika Schachl Cycling/Mountain bike (2): Christoph Soukup, Elisabeth Osl Shooting (3): Mario Knoegler, Thomas Farnik, Christian Planer Swimming (12): Mirna Jukic, Birgit Koschischek, Joerdis Steinegger, Nina Dittrich, Markus Rogan, Dinko Jukic, Dominik Koll,Hunor Mate, Maxim Podoprigora, Sebastian Stoss, David Brandl, Florian Janistyn Swimming/diving (3): Anja Richter, Veronika Kratochwil, Constantin Blaha Swimming/synchronized swimming (2): Lisbeth Mahn, Nadine Brandl Sailing (11): Roman Hagara, Hans Peter Steinacher, Nico Delle-Karth, Niko Resch, Hans Spitzauer, Christian Nehammer, Andreas Geritzer, Sylvia Vogl, Carolina Flatscher, Matthias Schmid, Florian Reichstaedter Tennis (3): Sybille Bammer, Julian Knowle, Jurgen Melzer Table tennis (6 plus 1 substitute athlete): Werner Schlager, Chen Weixing, Robert Gardos, Liu Jia, Li Qiangbing, Veronika Heine. Substitute: Daniel Habesohn Triathlon (4): Kate Allen, Eva Dollinger, Tania Haiboeck, Simon Agoston Gymnastics/ eurhythmics (1): Caroline Weber Volleyball/Beach Volleyball (8): Clemens Doppler, Peter Gartmayer,Florian Gosch, Alexander Horst, Doris Schwaiger, Stefanie Schwaiger, Sara Montagnolli, Sabine Swoboda.

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