5 tips to avoid injury in preseason

A season ends and a new season begins, and in the face of facing the long and tough season that awaits us until the month of September-October, it is necessary to make a period of adaptation that we call preseason, but ... What to do during these weeks of preseason?

 

 

For this, our collaborator Personal Running 5 leaves us key aspects to take into account in the training of this first phase of the course, which will give us the basis on which to build the training for the rest of the year and that will serve us as a preventive against injuries:

 

1.- TRAINING AT LOW RHYTHMS:

A big mistake is always training at high intensity, the body needs to rest properly to regenerate their tissues. Not only is rest between sessions important to recover well for the next session, but it is also very important to make an active rest period after a demanding season and then resume the activity with several weeks of gentle training.

In this first phase we will try to build a good aerobic base, and for this we must perform training at smooth and medium rates, around the 70-75% of our FCmax. We have to have the feeling that we are very "over" and that the training is very calm. Do not worry, the season is long and the loading phases will come in which the volume and intensity increases will come.

We can introduce some training session at greater intensity in a timely manner, such as changes in rhythm or series at a higher intensity in the pool, for example, but without abusing these trainings and without reaching extreme efforts.

 

2.- VARIATION OF STYLES IN SWIMMING

In this first part of the season it is not necessary to do very long series or accumulate much training volume, so it will be important to vary the styles and work when more styles better, to accustom the muscles to work in a different way getting a stronger in areas that we have forgotten most during the season.

In turn we will have to try to polish the technique as explained below.

 

3.- TECHNICAL WORK:

As we have already said, in this period we are not interested in rhythms or making large volumes with many kilometers on our backs, which is why more technical work enters the scene, although we will also have to continue working it for the rest of the season.

In swimming it is time to forget very long sessions and use these trainings to get a better technique through specific exercises and to acquire sensations in the water.

In the cycling sector it is time to make sessions with a higher cadence and less developments. A good pre-season job can be training with the MTB that give us more skill on the bike.

In the race, it is important to carry out technique exercises that give us more momentum and efficiency in your stride, combining them with career periods to transfer them to your natural race style.

 

4.- WORK FOR MUSCLE STRENGTHENING:

As we have highlighted in the previous point, this type of work should continue to be done in the rest of the season (although with different objectives and working with different series and repetitions than in the preseason), but here it takes a special importance a good job of muscle conditioning.

The season is long and there will be times in the season with heavy loads of training, so we must arrive with a good muscular base that resists all this accumulation of work and prevents us from muscular and tendinous injuries.

Not only is it important to strengthen large muscle groups, it is also important to perform foot exercises with gums to strengthen the twins, soleos, tibial ...

We must not forget to work the core (our natural abdomino-lumbar band), which will be basic to be able to take a correct posture in the three disciplines and that will also prevent us from possible discomfort in the lower back.

 

5 WORK OF PROPIOCEPTION:

In addition to strengthening work, it is convenient to do a good proprioceptive work.

This work will be done through different specific exercises to strengthen our ligamentous tissues, and also improve the response mechanisms to any sudden and unexpected action such as ankle sprain, which can prevent many injuries.

This is an almost instantaneous action that occurs instinctively as a reflection of the Central Nervous System, but that we can improve if we train it correctly, and the preseason is a very good phase to do it.

 

With all this we hope you put it into practice and get to reach the end of the season smoothly.

A hug to everyone.

 

More information about Personal Running: http://personalrunning.com/ 

Photo: mountainbike.es