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ASPENJULES's Photo ASPENJULES SparkPoints: (32,206)
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7/11/09 9:34 A

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In 5 small meals a day, I try for a minimum of 15 g of protein per meal, shooting for at least 80 g per day. I am often up over 100 g in a day. Lean, good protein, of course.

Be aware that your body can't process more than 30 g at a time... and that's easier to get than you'd think. One turkey burger, one decent-sized chicken breast, etc.

Edited by: ASPENJULES at: 7/11/2009 (09:36)
AspenJules

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RUNNER311's Photo RUNNER311 Posts: 310
7/11/09 6:34 A

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Another idea I hadn't thought of, do you have a certain amount of protein you are shooting for? Can you give me an idea of what that is? Thanks ASPEN!

Timberman 1/2 Iron here I come...8/09 Done

Mooseman Internation Tri....Done 6/09

Tupper Lake Tinman Sprint Tri....Done 6/09

Lake George Tri...9/09

Maniac Tri....9/09
ASPENJULES's Photo ASPENJULES SparkPoints: (32,206)
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7/11/09 1:05 A

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You've gotten some GREAT advice here. I have to agree with the HOLY OUCH!! on the foam roller. I use it at the gym and I'm sure people wonder WHAT THE HECK I'm doing over in the corner that's making me whimper like that, LOL.

One last addition - I was having some real trouble with my leg muscles and my trainer had me increase my protein. I usually get at the top of my range in protein - it really helps with muscle recovery, and remember that your quads, hammies, and glutes are the largest, hardest working muscles in your body, especially with cycling and running. So, you might want to look to that as well.

AspenJules

"Living together in communities with respect and concern one for another is the hallmark of civilization. SparkPeople is a civilized place which is why I love to live here! (Quote by Gordon B. Hinckley)

"The real voyage of discovery consists not of seeking new landscape, but in having new eyes." -Marcel Proust, French author and poet

"Luminous beings are we, not this crude matter." - Yoda -
RUNNER311's Photo RUNNER311 Posts: 310
7/10/09 6:45 P

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Wonderchi, I might actually take that advice. I am feeling burned out mentally and physically. So maybe an earlier break might help along with the added stretching. I will see how I can move things around a bit.

Timberman 1/2 Iron here I come...8/09 Done

Mooseman Internation Tri....Done 6/09

Tupper Lake Tinman Sprint Tri....Done 6/09

Lake George Tri...9/09

Maniac Tri....9/09
WONGERCHI's Photo WONGERCHI Posts: 3,889
7/10/09 4:42 P

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RUNNER:
Where's the quad pain? Have you increased your bike miles or your gearing significantly? Have you increased your running volume/speedwork significantly? Worn out running shoes?


EDITED to add:
A plan of 4 weeks on/1 week recovery sounds like slightly too too long of a build to me. Even with recovery days. I do 3 on/1 off and halfway through the 3rd week I'm dying for a recovery week! Can't imagine doing another week on, personally.

Everything I've read and all the tri folk and coaches around here generally suggest 3 weeks on/1 off, I know a couple of folk who do 2 on/1 off. Maybe your training plan needs a tweak?


Edited by: WONGERCHI at: 7/10/2009 (16:46)
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HELENGUNTHER's Photo HELENGUNTHER Posts: 283
7/10/09 3:57 P

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Stick with it!!!The first time I used the foam roller it brought tears to my eyes. You really want to try to roll on one leg at a time. You can take some of the pressure off by supporting some of your body weight with your other leg. Do it every day, and after about 3-4 days you will no longer be crying, I promise.

It hurts because you have built up a lot of adhesion's in the muscle tissue that need to get broken down. Hopefully, it will really help your quad pain.

Good luck, and congrats on taking that first step towards helping yourself.

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RUNNER311's Photo RUNNER311 Posts: 310
7/10/09 3:19 P

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Fast, and desperate to get my long runs/bikes back!

HOLY OUCH! I tried the cd that came with my foam roller...good for tips but not for a routine.
I use youtube instead and got a couple of workouts that did both legs. Awesome, but painful! (probably because I am about as flexible as a rock!)

Timberman 1/2 Iron here I come...8/09 Done

Mooseman Internation Tri....Done 6/09

Tupper Lake Tinman Sprint Tri....Done 6/09

Lake George Tri...9/09

Maniac Tri....9/09
TENISWHIZ's Photo TENISWHIZ SparkPoints: (35,600)
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7/10/09 1:17 P

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Wow...that was fast! :) Let me know how that DVD is.... I have it, but haven't played it yet because I can never figure out how the darn thing works! LOL!


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RUNNER311's Photo RUNNER311 Posts: 310
7/10/09 12:13 P

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I took your advice and bought a roller at Target...it comes with a how-to DVD so here goes!
Thanks!

Timberman 1/2 Iron here I come...8/09 Done

Mooseman Internation Tri....Done 6/09

Tupper Lake Tinman Sprint Tri....Done 6/09

Lake George Tri...9/09

Maniac Tri....9/09
HELENGUNTHER's Photo HELENGUNTHER Posts: 283
7/10/09 9:17 A

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Runner,

I got my foam roller at a running store. I think they're about $30. The best one to start with would be the long white one. Just be warned, it will be very painful initially, but it will get better the more you use it. You should try to use it every day. I also have a black one, which is very stiff. Because I do use it on a fairly regular basis, I need the stiffer one to really loosen up some of my knots in my legs.

If you can't find the roller locally at any shops, I am pretty sure there are places that sell them online.

Hope that helps. Enjoy your massage, and ask the massage therapist to focus on your legs. It should help quite a bit.

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TENISWHIZ's Photo TENISWHIZ SparkPoints: (35,600)
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7/10/09 8:16 A

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Runner... I have the same issue with my glute and ham... I'm fine until I start out running and biking. The first quarter to half of those sports, I, too, feel like I need to stretch it out!

Helen... Thanks for the reminder about the foam roller. I have one collecting dust! Duh! Get it out and USE it again!

I bought mine at Target for a little under 30 bucks. It is a good item! My only issue is I have a weak wrist from a bad fall 4 years ago, so it is sometimes hard to maneuver around that. Otherwise...it is a great product.


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RUNNER311's Photo RUNNER311 Posts: 310
7/10/09 6:51 A

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I was thinking about the massage, I just happen to have a gift certificate for one!

I have heard about the foam roller, and I want to give it a shot. I just watched some good youtube videos on how to use it. Where did you get yours and what size do you use?

Timberman 1/2 Iron here I come...8/09 Done

Mooseman Internation Tri....Done 6/09

Tupper Lake Tinman Sprint Tri....Done 6/09

Lake George Tri...9/09

Maniac Tri....9/09
HELENGUNTHER's Photo HELENGUNTHER Posts: 283
7/9/09 11:52 P

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I think a good place to start would be with massage, and the foam roller. I know massage can be expensive, but perhaps you can do some research and find a school that has a massage therapy program, and you may be able to get a massage pretty cheap from one of the students needing practical experience.

Most gyms now have foam rollers in their stretching areas. Go find one, and ask someone there how to use it. You should be able to roll out a lot of the tightness in your quads on the foam roller. If you don't belong to a gym you can buy a foam roller for about 30 bucks, and I'm sure you can find directions on how to use it. It will be the best $30 you can invest. The foam roller has saved my knees (I roll a lot on my IT Band) and countless other body parts.

Good luck. Let us know what works.

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RUNNER311's Photo RUNNER311 Posts: 310
7/9/09 7:41 P

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I will be brief, any help is welcomed!
I have started to have quad pain when running and biking. It started about two weeks ago. I don't feel it when I am walking around or weight lifting, really just as I get going on a run or on my bike I It's like this sore, need to stretch, tired kind of feeling. During my last race (just a 4miler) I actually had to stop and stretch. (I normally run around an 8 mintue mile) Rest doesn't seem to help. I have a really well rounded program with every 5th week being a "light" week, and rest days sched. in. HELP!!!

Timberman 1/2 Iron here I come...8/09 Done

Mooseman Internation Tri....Done 6/09

Tupper Lake Tinman Sprint Tri....Done 6/09

Lake George Tri...9/09

Maniac Tri....9/09
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