Category: Training

Foam rolling is a great tool for increasing flexibility and improving recovery.

I was first reminded of this while at the health club a few years ago. I was halfway through the stretching routine used after running or cycling. It includes stretching and foam rolling to loosen the muscles and tendons.

The lady next to me was also using a foam roller. After finishing this portion of her routine, she asked me “Is it possible to use the foam roller too much?”

I answered with my experience, that my body tells me when I had rolled enough. My muscles either felt loose or one or more of them hurt while I continued to use the foam roller.

She told me that near the end of one of her sessions with a personal trainer a few years ago, she asked the trainer if he ever used a foam roller. He had replied “I foam roll after every one of my workouts.”

Of course, she wondered why he had never introduced her to the foam roller.

Now, she was using foam rolling without the benefit of knowing how to get the best results.

My Next Reminder to Use a Foam Roller

Even before that experience, I had struggled with a sore right hip. While simply standing still, the pain from my hip ran down my leg, making it painful to stand or walk slowly, like when grocery shopping.

A physical therapist had diagnosed this as weakness of small muscles in my glutes, and prescribed a series of leg lifts which I continue as part of my strength training sessions today. However, over the past year, I noticed the pain running down my right leg while standing, shopping, and even dancing. Oddly, I never felt this pain when running.

Stretching my back, which had also been prescribed by the physical therapist, didn’t help eliminate the pain.

Then, one day, while massaging a tight area in the upper part of my right glute, I noticed a tenderness. This reminded me of times I had used the foam roller to treat other painful areas, most notably my knees.

Sure enough, the first time I laid the tight area on my foam roller, my eyes felt as if tears were forming. Over the next couple of sessions of foam rolling, the tightness disappeared. I could no longer find a place on my glutes that hurt during foam rolling. As before, the pain in my leg while standing and dancing has disappeared.

What is a Foam Roller?

Foam rollers are cylinders of solid foam like those pictured below. They come in various lengths. They also come in various densities (hardness) of foam. Some foam rollers are smooth, while others have ridges. The ridges concentrate weight to apply greater pressure during use.

The foam roller is a convenient, at-home alternative to a massage for loosening muscles, tendons, and the myofascial tissue surrounding them before and/or after a workout to prevent injury or eliminate soreness and stiffness.

My introduction to foam rolling came when treating an IT (iliotibial) band tightness that was creating pain in my left knee while running. After some painful sessions with the foam roller, both IT bands became loose, and the pain disappeared. I have not had a recurrence of this pain since continuing foam rolling.

What Type of Foam Roller is Best for Flexibility?

If you are new to foam rolling, I suggest you begin with a medium hard roller (like the gray one pictured above). This length covers the width of the body. You will be able to roll the upper back and the hamstrings and quadriceps of both legs.

As flexibility improves, you can use the same roller on one leg at a time to get a deeper massage.

How Can You Improve Flexibility by Foam Rolling?

The internet is full of routines for improving flexibility using foam rollers. Here are two – How to Use a Foam Roller and Foam Rolling – The Basics.

My routine includes rolling the full length of the quadriceps, hamstrings, IT bands of both legs individually, and glutes individually. You may also choose to roll your upper or lower back, though I stretch these in other ways.

As you are rolling, try various positions searching for any areas that are sensitive and therefore need stretching. When I find a sensitive area, I typically hold the position until the sensitivity goes away or tears form in my eyes. I don’t really wait until tears form, but almost, to get a deep massage.

I then try to remember to go back to that area the next time I am stretching.

Final Thoughts About Foam Rolling For Flexibility

There are two main reasons I continue with triathlon training. The first reason is to maintain a healthy heart, maintaining a reasonable aerobic fitness so I can move around easily and maintain acceptable blood pressure. The three sports of triathlon provide a whole body workout and whole body fitness.

The second reason is to maintain and even improve my flexibility. I love to move about without pain. And, as I have learned recently, this flexibility is also good for the golf game I have been reintroduced to since moving to The Villages, Florida.

Be patient but consistent and, within a few weeks, the improvement in both fitness and flexibility will amaze you.

What Has Been Your Experience?

Do you use a foam roller as part of a post-workout stretching routine? Why or why not?

What has been your experience with foam rolling?

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This post was originally published on December 14, 2021. I updated it after my most recent experience, one that reminded me to use the foam roller more consistently.

Triathletes over age 50 struggle to find senior specific triathlon training plans. This is the major reason for partnering with Our Coaches, each who are also senior triathletes.

The genesis of this post and my conversation with Senior Triathletes coach Kurt Madden was a question from one of our readers. Linda, a female triathlete over age 60 wrote:

“How do you change a triathlon training program that is meant for everyone, to one that works for a female over 60?”

The Senior Triathletes’ Challenge – Finding An Age-Specific Training Program

Looking back over my time in triathlon, I appreciate the challenge of finding the right training plan. What part of a training plan found in a book or online is appropriate for an older athlete? More specifically, what is the best plan for training given my strengths and weaknesses?

This is especially true when the mainstream endurance sports writers consider a man or woman age 40 to be an “older athlete.”

As you will hear, Kurt knows firsthand how the needs of an athlete over age 50 differ from their younger self. In this conversation, he gives us principles to use in adapting generic training information and hints for preventing injury and maintaining an active life for the long term.

Stress plus rest equals growth.

Kurt Madden, “Over 60” triathlete coach and athlete

Coach Kurt Madden’s Advice on Making Triathlon Training Specific to the Older Endurance Athlete

Milestones in our Conversation

If you don’t have time to listen to the entire conversation now, you can download it for later listening. You can also jump to a specific point within the conversation.

• 1:02 – Kurt’s answer to Linda’s question begins with three principles for adapting general training and exercise programs.
• 3:58 – What to look for in generic training and exercise plans.
• 7:22 – Best ways for those over 60 to prevent injury when training.
• 10:51 – Nutrition: How to – and how not to – fuel your body during a training program.
• 15:09 – Alternatives to trial and error in adapting general training plans.
• 20:29 – How to develop a consistent, sustainable exercise program.
• 27:17 – Kurt’s tribute to three senior triathletes from age 78 to 92.

Related Links

Atomic Habits – Kurt mentioned this book, one I had previously reviewed from the perspective of a triathlete.

TriDot.com – This page shows the training plan options mentioned by Kurt Madden in the recording.

It’s Time for Your Questions and Comments

What questions do you have for Kurt?

Of Kurt’s advice, what did you find most interesting or thought provoking?

Based on his comments, how will your approach to generic training and exercise programs change?

Post your comments below. You may also contact Kurt Madden directly using the email address on his profile page.

Comments: Please note that I review all comments before they are posted. You will be notified by email when your comment is approved. Even if you do not submit a comment, you may subscribe to be notified when a comment is published.

This post was first published on May 17, 2023.

Seasonal allergies affect millions of adults in the United States, including many training for a triathlon and other multisport endurance events. While allergies may affect our triathlon training, they need not sideline us, even temporarily.

This post outlines the tools I use to continue triathlon training during the spring months when the beautiful trees are spreading their generous amounts of pollen throughout the environment.

Seasonal Allergies

While much of the country is only beginning to show the promise of another spring, those of us living in Florida have been in the midst of spring pollen – and allergy – season for over a month. Since early February, when the first signs of my seasonal allergies appeared, I have opened the weather app on my phone to look at the day’s forecast. Most days, I have scrolled to the bottom of the page for the Pollen Report. For over a month, the word to the right of it has been “High”. Some mornings, however, I need not even check the forecast, because my sinuses or eyes have already alerted me to the situation.

Those who suffer from seasonal allergies know what I am saying.

While I was splitting my time between Minnesota and Massachusetts for work, I would plan my schedule to avoid each of these two areas during the two weeks when tree pollen levels were highest. Spring came just a little earlier in Massachusetts than in Minnesota, though the worst times for pollen in each occurred during May.

During our short time living in Florida, I have seen that the spring pollen season begins earlier and continues longer than in the midwest and northeast parts of the United States. The latest forecast is for pollen levels to continue to be High into April.

Individual reactions to pollen are different. For me, the spring tree pollen is what gets me. Fortunately, tree pollen levels are forecasted to begin dropping. Also fortunate for me is that I have no noticeable problem with grass pollen present throughout the year or to allergens, like ragweed, common in the fall.

Training Through Pollen Season

Many readers might suggest medications, such as antihistamine pills or nasal sprays. However, I avoid medication, if possible. Recently, though, I began taking an over the counter (OTC) antihistamine pill to control the symptoms (runny nose, congestion) and inflammation so I can get restful sleep and recover properly.

However, I have avoided the over-the-counter antihistamine diphenhydramine. I learned a difficult lesson leading up to and during the 2016 TriZou Triathlon & Duathlon in Columbia, Missouri. While my body responds to this medication, it has some nasty side effects for me. Besides, I feel like a zombie when using even a fractional dose.

Temporarily moving to a location where the pollen count is low may be an option. As I noted above, it worked for me when shuttling between Minnesota and Massachusetts. However, this is no longer practical. So what are your and my options?

Take Your Training Indoors

On those days with the highest pollen forecast, I often substitute outdoor cycling between and beneath the pollen laden trees with riding a stationary bike or joining a spin class at a fitness center. While in Minnesota, I often rode my triathlon bike connected to a trainer inside my house. For running, I have sought the dreaded treadmill. But even that is better than heavy breathing of pollen filled air. I cannot run with a mask, another option suggested by some people.

You may find it necessary to dial back the intensity of your training to avoid compromising your immune system.

Shower After Significant Time Outdoors

Many people notice pollen season by the green or yellow dusting of their car or anything else sitting outside. When you are outside, you are also being dusted with the pollen.

Thanks to my wife, Joy, who regularly prescribes showering as treatment for a cold or flu, I now also shower within minutes of coming in from being outside for more than a few minutes. I also shower before going to bed for the night. Removing the pollen from my hair and skin is my primary goal. However, the moist air of the shower also clears my sinuses for more restful sleep.

Consume Anti-Inflammatory Foods

Allergic reaction to seasonal allergens leads to temporary and, if not treated, chronic inflammation in our body. As triathletes, we know that inflammation is a hindrance to performance and recovery.

According to HCA Houston Healthcare, “Allergic reactions cause inflammation throughout your body. This is part of your immune system’s natural defense mechanism, but if left untreated, chronic inflammation can contribute to disease and poor immune system health.”

During allergy season, consider adding foods rich in inflammation fighting chemicals, including some natural antihistamines, to your diet. Suggestions, many which I apply, are to consume:

• Omega-3s, including fatty fish such as salmon,
• Vitamin C, including citrus fruits, such as lemons and grapefruit; bell peppers; and leafy greens including spinach and kale,
  • Joy and I enjoy this kale salad year round and especially at this time of year. I sometimes leave out the quinoa.
• Quercetin, a powerful antioxidant present in onions, apples, berries, and tea,
• Bromelain, an anti-inflammatory compound found in pineapple,
• Spices like ginger, garlic, and turmeric include anti-inflammatory, antioxidant, and immune-boosting chemicals.

Get Plenty of Rest

I find myself napping more often than normal during this time of year.

During most of the year, I avoid midday naps. However, during allergy season, I prioritize rest to avoid my immune system being overtaxed.

What Works For You

The approach to training I have adopted this pollen season may differ from one that works for you. Yours may be better. For this reason, I want to hear what you have learned as you continue to train through allergy season.

Please share your experiences in the Comments below.

Comments: Please note that I review all comments before they are posted. You will be notified by email when your comment is approved. Even if you do not submit a comment, you may subscribe to be notified when a comment is published.