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Alternative Training following Injury
Because of an injury an athlete may not be able to continue with
their running training program but the nature of the injury may allow the
athlete to swim or cycle. The following are alternative training programs to
help the athlete maintain fitness as they recover from their injury.
Before You Start
Prior to starting any training, it is recommended you have a
medical examination to ensure it is safe for you to do so. Any application of
this training program is at the athlete's own discretion and risk.
Swimming
| Day |
|
| 1 |
1km @ 70% to 80% MHR
|
| 2 |
One length @ 80% to 90% MHR - swim back
recovery
Two lengths @ 80% to 90% MHR - swim back recovery
Three
lengths @ 80% to 90% MHR - swim back recovery
Keep increasing the maximum
effort swims to exhaustion
|
| 3 |
1.5km @ 70% to 80% MHR
|
| 4 |
One length or width under water - swim back
recovery
Repeat as many times as possible
|
| 5 |
2km @ 70% to 80% MHR
|
| 6 |
REST
|
| 7 |
6 × 2 lengths @ 80% to 90% MHR - with swim
back recovery |
Cycling - Mobile or Stationary
| Day |
|
| 1 |
20km - 70% to 80% MHR
|
| 2 |
5 minute slow pedalling @ 60% to 70% MHR
20
× 1 minute @ 80% to 90% MHR - 2 minutes slow pedalling recovery
5
minute slow pedalling @ 60% to 70% MHR
|
| 3 |
25km - 70% to 80% MHR
|
| 4 |
5 minute slow pedalling @ 60% to 70% MHR
10
× 2 minutes @ 80% to 90% MHR - 2 minutes slow pedalling recovery
5
minute slow pedalling @ 60% to 70% MHR
|
| 5 |
30km - 70% to 80% MHR
|
| 6 |
REST
|
| 7 |
5 minute slow pedalling @ 60% to 70% MHR
5
× 4 minutes @ 80% to 90% MHR - 2 minutes slow pedalling recovery
5
minute slow pedalling @ 60% to 70% MHR |
Comparison with running
Four miles of steady cycling equals one mile of running and
½ mile of swimming equals four miles of running. This is a rough
estimate where the conversion factor is based on time. e.g. 400 metres run
takes approx. one minute - assumption is we can swim 100 metres in one minute
(100:400 = 1:4) and cycle approx. 1600 metres in one minute (400:1600 -
1:4).
Associated Pages
The following Sports Coach pages should be read in conjunction with this page:
Associated Books
The following books provide more information related to this topic:
- Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
- Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
- Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
- Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
- The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
- Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
- Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
- Sport and PE, K Wesson et al., ISBN 0 340 683821
- PE for you, J. Honeybourne, ISBN 0 7487 3277 2
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