|
Three “families" of Injuries
by Luis Alvarez
Winner at Ironman
Honolulu - World Record Holder -
First and only person to compete at every Ironman venue in the world.
"Master Amino Acid Pattern (MAP) has helped me so much, not just in competing and qualifying for the Hawaii world Championship, but has helped me to recover to compete in an IRONMAN averaging every 3 weeks and to win IRONMAN Honolulu." - Luis Alvarez
--------
In the 20 years I have been a triathlete I have experienced injuries in three “families”:
1. Too much too soon. For the beginner running for an hour may be too much and if continued injuries will occur. The same is true after a layoff period, if one does too much too soon injuries can occur. Its best and what I do is begin running 25 minutes three times a week and the three other days I cycle from 45 min to an hour the first week, by the second week I run the same 25 minutes but cycle every day. I keep my heart rate in a comfortable aerobic range (180 minus my age minus 20). In about three to four weeks I am back at the level that I left before so now I train at a HR of 180 minus my age plus 10. 
2. Muscular Imbalance. There was the belief that exercising with weights was only for weight lifters but today we know it is a must as a complement for any sport. It sounds obvious that the reason we have to exercise with weights is to strengthen the main muscles we use in running, swimming and cycling. We must also strengthen the antagonist and secondary muscles that support the body through all of the motions of these sports. It is common for runners, just couple of week previous to a marathon to injur the abductor muscle because they did long miles training but never worked on those muscles. What I do to prevent this is to work out with weights paying special attention to my weakest side doing this one side at a time and never forgetting antagonists and secondary muscles.
 3. Overuse or Abuse. To detox from our training season we commonly do different activities, ski, mountain bike, mountaineering, etc and even though we are well trained physically and mentally, our muscles are performing an activity that are not use to. As an example, my worst injury, not counting accidents, was playing golf!! I did a too strong swing without the proper technique and my lung pleura came off. The other reason is to abuse by not having enough rest between one race and another or between speed trainings or distance trainings.
For all the reasons above, developing muscular strength is very important and MAP is very important to develop and to keep our body injury free by providing protein to heal and strengthen the muscles and connective tissues worked during these activities.
Articles from Luis:
Nutrition Tips for an Ironman -
The heart rate monitor as a daily tool -
Competions in cold weather -
How to do 10 IRONMAN in a year without injuries -
250 MILES BIKE RIDE IN EXTREME CONDITIONS -
Health or Fitness -
Thanks to MAP I broke my PR 4 years in a row -
Quality or Quantity -
Three Òfamilies" of Injuries -
Mountain Training for Triathlon -
How I have been able to really increase my IRONMAN racing speed - What's my training pulse? The Maffetone Method -
Lesson in Overcoming -
Lesson in Overcoming -
Luis Alvarez does it again! Amazing! -
MAP not only for athletes -
RUNNING WITH THE POSE METHOD -
MAP Team Member Luis Alvarez does it again -
Ironman Pre-Season -
An spectacular New Years Eve
MAP. It is not only for training
Order MAP
| 
