Tried Spinning?

[Doug the Ref]

As is typical for this time of the year, I haven't been on the field since early December and haven't done any running. However, this year I have taken a Spinning class -- 2 times a week in January and once a week in February. Seems like quite a workout and my legs felt pretty good.

I tested them this weekend running the scrimmages for the local PDL team. Saturday was 2-45's then 2-40's. No AR's. I gave a pretty strong run for all 4 segments. Last 2 minutes I made a run to the corner with the play, passing by a central midfield player who said to his teammate, "Man this sucks when the ref sprints by you." Made me feel pretty good. :)

Sunday was quite windy with spotty showers and much colder. Fortunately we were on artificial turf field. I wore long pants and a Gore-tex top. 3-40's took all I had. Tight legs as a result, but pretty good run. May have to keep Spinning in my bag of pre-season tricks.

[campton]

Im actaully starting to take one at my local gym. i know im going to be out aged in there by about 30 years but i dont care one bit. Its a great workout. Keep up with it, it works.

[Rufusabc]

I'm coming off a pretty serious knee injury right now, so I know spring might be out of the question...but spinning is the real deal. Less wear and tear on the knees, and your cardio is fantastic. That's why you blew past that kid.

R

[falcon.7]

Spinning/cycling is great cross-training, for exactly the reasons Rufus mentioned up top. Many a time I have taken a week off from training due to shin splints and moved to the bike. You come back having lost almost nothing cardiovascularly but with repaired legs.

Be wary about doing it exclusively though. The reason why spinning is great - little wear on the knees - can also be its greatest weakness. Your body needs some of the pounding of running to keep joints and bones strong, so if you do this all winter, you may find your knees, ankles, etc. aren't on par with the rest of your body when you return.

On my HS team (track/xc) we had a guy who had a hip stress fracture in the fall, did the bike all winter, and promptly destroyed his knees two weeks into outdoor because they couldn't handle the workouts.

But in the end, I am all for cross-training, no matter what it is.

[Doug the Ref]

...Be wary about doing it exclusively though. The reason why spinning is great - little wear on the knees - can also be its greatest weakness. Your body needs some of the pounding of running to keep joints and bones strong, so if you do this all winter, you may find your knees, ankles, etc. aren't on par with the rest of your body when you return.
...



Agreed that one can't do this exclusively. I was surprised at how sore my arms were from the movement from sprinting and signaling. That's why weight training needs to balance with the cardio work.

[Wreave]

Several years ago, I had a knee injury that took me out of running. However, I did a LOT of stairmaster. Basically, I did all the workouts I would have done running, but on the stairmaster.

After a few months, I ran a 5k race in what was then a PR (19:02) and is still one of my better races. Hadn't run in like 4 months prior to that race - just stairmaster.

So, I would concur that non-running leg-based cardiovascular exercise can help in getting into shape for refereeing (or anything that requires running).

[falcon.7]

Several years ago, I had a knee injury that took me out of running. However, I did a LOT of stairmaster. Basically, I did all the workouts I would have done running, but on the stairmaster...

What was the nature of injury, if you don't mind my asking? Running and stairmaster are very similar movements and the stairmaster still puts pressure on the knee, albeit much less. I am interested in what injury allowed you to do one but not the other.

[Press]

Another option you might consider is rollerblading, depending the temperature and weather in your area. Rollerblading provides a good mid-step between the bike and running, because it offers more impact than the bike but less than running.

[Wreave]

What was the nature of injury, if you don't mind my asking? Running and stairmaster are very similar movements and the stairmaster still puts pressure on the knee, albeit much less. I am interested in what injury allowed you to do one but not the other.

I was told that it was an IT band issue.

In retrospect, I am not sure the stairmaster was necessarily the best thing. However, I do know that:
1. I could not run without having knee pain during/after.
2. I could do the stairmaster without knee pain.

It may have cleared up in less time if I had just rested it entirely, which is probably what I would do today.

[andymoss]

Several years ago, I had a knee injury that took me out of running. However, I did a LOT of stairmaster. Basically, I did all the workouts I would have done running, but on the stairmaster.

After a few months, I ran a 5k race in what was then a PR (19:02) and is still one of my better races. Hadn't run in like 4 months prior to that race - just stairmaster.

So, I would concur that non-running leg-based cardiovascular exercise can help in getting into shape for refereeing (or anything that requires running).

Totally concur and can definitely relate.

I was running around 17 min 5Ks and took a job that allowed me to bike to and from work - about 4 miles each way.

I've riden all my life, BTW, but getting into more of a routine was amazing. It was hard-ish at first - I can't do anything at less than 100 mph, but after a few weeks, it was awesome. I was blasting to work almost as fast as I could drive it.

Run in the morning, ride to work, ride home and run at night.

Took my 5K down to a consistent 16:40 and a PR 16:16 in about a month.

Also did a 52 min 15K around the same time.

Amazing stuff.

I'm definitely going to hit the bike and swim as non-working day training this season.