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ActiveMSers 01-01-2017 06:21 PM

MSers in Training 2017
As we embark on staying fit in 2017, let's remind ourselves that we're not out to win the so-called race. No. We're out to keep racing. Do what you can, when you can. Be active, stay fit, and keep exploring!

I already racked my first exercises of the New Year. 20 minutes of HIIT cardio training. 40 minutes of upper body strength. 20 minutes of stretching. Tomorrow I hope to get in my first ride of '17 on my arm trike.

I'm excited to hear how everyone is staying fit circa 2017. Post your updates here!

Marinadca 01-05-2017 12:48 PM

That sounds awesome [post removed]! I think your plan to walk/hike a few times a week in your local park in a solid one. It will help increase your cardio endurance. I might suggest some strength training as well, especially if you will be walking with equipment. Getting used to walking with weight on you is a good idea as well.

As for me, I am starting out the New Year all wrong on the exercise front. My ankle still hurts a fair bit and is in a brace for another 2 weeks so I have not been on the bike, walking, or strengthening anything. Excersice at this point consists of going up/down the stairs to my office several times a day and walking slowly around my house. I did go into the office for the first time since the accident yesterday and worked all day and attended a team dinner that night. That wiped me out so much I slept very well last night!

I have however signed up for 2 rides so far. The 6 Pillars Century in May and BikeMS in June. So I have some things to look forward too. Now if my ankle can go ahead and heal so I can get onto training that would be fabulous :)

RonRuns 01-06-2017 06:35 PM

2016 -> 2017
Hi folks and thanks for starting that thread, Dave.

Last year's objective update:
[bragging begins]
  • 10k run early april (done and set a personal best: 39:32)
  • 21k run end of april (done and set a personal best: 1:27:39)
  • Ottawa combo, end of may: cycle to Ottawa (200k) on Saturday. Half-marathon on Sunday (actually did a triple with a friend: sat. 200k cycling to Ottawa, sun. half marathon, mon. 200k cycling back to Montreal)
  • A couple of sprint triathlons this summer (NO)
  • A 5km open water swim in August (NO)
  • A 50km (or 100km) grand fondo in July (my first grand fondo) (NO)
  • A 125km trail run in September (this is actually an MS fundraiser) (done: 22h39m)
  • Rest ;-) (DONE, finally! ;-)
  • Plus a 50km ultra-trail race in july.
[bragging ends]

I'm very happy of this year. This summer (july-oct) was very hard because of stiffness in my legs that caused injury in my achiles tendons. Now it's more heavy legs, numbness and tingling. Exercise is the drug that works best for me. If I get myself to go out and run or cycle things usually get better after 5-10 minutes. The only problem is that I unfortunately have to stop at one point :-)

This year, we'll see how my legs behave. I had two relapses last year: July and December both involving my legs and arms. Lesions found on my spinal cord. My neurologist wants me to switch DMT (I'm currently on Tecfidera).

I'm registered for the run portion of an extreme Ironman. The marathon finishes in a trail run up a mountain. Total ascent 4000ft. And I might do the 125km trail again, if my legs permit of course. And maybe the Ottawa half-marathon combo again, same 10k and half marathon in the spring.

I might do a 21km night trail run in the snow in a couple of weeks. I love it when it's cold, I hate it when it's hot because the symptoms come back. And thanks Dave for the advice on getting refreshed in the streams on the trail runs. It does help. The only thing to be careful about is to make sure the water you pour on your head doesn't drible down in your shoes as that would mean blisters.

My biggest challenge so far is being back to work (in September). Sometimes it feels that every day is a marathon as weird as it might sound. Fatigue and cog fog are my biggest issues.

Suebee 01-08-2017 01:41 PM

Yay, new year - new goals!

Dave, thanks for starting thread. Keep us motivated. My goal is to just get back into exercise with my new normal. I also am just beginning working again, and while it is a little overwhelming physically, I'm hoping it will lead to becoming stronger.

Dave- HITT definitely accommodates my poor endurance, but I haven't worked out a routine that on a machine or floor work that I can deal with now that I am weaker. What type of routine do you do for the HITT portion? What and how do you work the muscle groups and how long are your intervals and rest? What do recommend starting at?

I hiked some of the rim pre-ms and it was a life memory. When I was there the trail was narrow at times and balance/coordination was important. So your work with the snow board is perfect training! If balance is a concern for you, you can do extra training on a wobble board. My PT has me use both sides.

Ron, loved seeing your exercise agenda. Made me grimace because I don't have any. And I'm sure the best place for me to begin is to make one. So thank you for the spur of encouragement!

Marina, ouch.. sorry to hear about your foot. But I'm impressed it hasn't sidelined your bike goals. My hubby signed up for the MS 150 again. In prior years, he was sidelined or bad weather prevented full course. So hopefully this year he can complete it. He trains by doing local events and I mused about accompanying him for a small section of ride. I will look into renting a trike as one of you previously suggested. :)
Keep on! Suebee

ActiveMSers 01-12-2017 12:10 PM

Suebee, my HIIT work varies--I'll even do sprints on my trike. And, I am sure much to Marina's chagrin, it can be done with just your upper body, so folks with lower-body injuries are not exempt. :)

If I'm not on my trike, I'll go full blast on my stationary air/fan bike or flail my arms while seated. And by flail, I actually mean punch, double punch (both straight ahead and above my head), and a host of other movements (e.g., wood chop, shovel). The key is to go all out, as fast as you can. Yes, I do look funny.

After a warmup, about 5 minutes, I'll go as hard as I can for 30 seconds, rest for a minute or so, and then repeat. I do at least 3 cycles, and average 5 or more. Research says just 3 cycles has the same benefit of doing 45 minutes of cardio at a moderate pace.

FYI, when I am cranking my heart rate gets into the 130s or 140s, sometimes higher. It's hard.


The weather was in the mid 60s Tuesday, so I put 10 miles on the trike. Today should be another great day. Sunday we may get snow, so I'll be out again in a few hours!

Marinadca 01-12-2017 03:45 PM

Hey Dave I will take whatever tips I can get - I am so antsy!

I need to try this "flailing". Sound similar to my chair dancing :)

penkalet 01-12-2017 05:46 PM

Hello everybody and happy New Year! My 2017 resolution is to finely come back to post on this great site. Why did I stop? I didn’t intended to, but I got busy with moving from TX to California in the Sierra foothills to rejoin my two daughters that had moved in the Bay area.

Larry, sorry for what happen to you and I hope that you get better soon.
Great also to see that everybody didn’t bail out like me which I am really not proud of. I even cannot blame it on MS!

What‘s new? I am still riding my bike as much I can and did Waves to Wine last two years. Only 90 miles on two days, not the full 150 miles like in TX where it is sooo flat.

My main handicap on the bike is to be able to clip and unclip, so few months ago I decided to get a Trike before I hurt myself, and man I love it. I feel so more secure! Not quite as a fan feeling to ride a bike but now I can stop anywhere with out to wary if I can start again. And because of the steep climb around my house I got an electric assist so I can ride even if I am not in great form. I hope in the spring when I am well train I will remove the extra 20 pounds and see if I can manage those 11% and 13% on my own power.
I wish the best to everyone.


cdnturbo 01-12-2017 08:35 PM

msers in training 2017
I too have just started with a trike (hand cycle) . I got one in September and tried a few times before the cold weather came. We have lots of hills here and I found it very hard on the arms.
So I just got another trike with the Bionx electric assist. For those days when I get too tired.
I have one trike mounted on my trainer and try and do 1/2 hour a day with my arms and 25 minutes a day on a recumbent foot stationary bike.
I'm also looking for a leg trike so I can alternate.
We still have snow on the ground , so I haven't had a chance to try the new trike

penkalet 01-12-2017 09:37 PM

Yes I have also a trainer for my trike and it is much easier to train, no excuse because you just need your shoes. No more saddle sores! I try to ride every other day.
I have also the Bionx and it is great because you still have to pedal.

teena marie 01-14-2017 02:22 PM

Hi all and happy 2017,

Wow, welcome back Alain. Nice to see you back and in training mode.

Marina, healing injuries takes time and patience. You will succeed and a good opportunity to incorporate other training. Dave's arm flailing is something I may adopt at my desk. (Good thing I work at home!)

Ron Runs, enviable accomplishments. An inspiration to us all.

Suebee, you are also an inspiration to keep on trucking.

Larry, thinking of you and know you will get over this obstacle. I have incorporated breathing exercises that has increased core strength. Thinking of your healing abdominal incision.

Dave, love the description of HITT.

Swim training continues well. Have added a new exercise where I stand on a step and raise up and down on each leg. Good strengthening is happening in the hip area.

I have started using an athletic balm I use it at night to soothe spasticity issues. I highly recommend it.

Take care all,

Teena Marie

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