Iliotibial band friction syndrome

No, its not a headline for a fancy new dysfunctional rock band-term. Its apparently whats wrong with my knee. The more common term is "Runners Knee". I haven't seen my doctor yet, but i have consulted the infinite wisdom of the internet. After 5 minutes with google, the mystery was solved. I suppose it hit me with a mixture of relief and annoyance. Relief because it wasn't arthritis or something else, that i couldn't do anything about, and annoyance because it's gonna cost me 6-8 week away from the tri-training i had planned.

Even though all the symptoms was spot on by Dr. Google, i'm still gonna consult my physician to be sure. If you are in a similar situation, i advice you to do the same. But still, the internet is a thing of wonder when it comes to finding great things (although you sometimes have to sort through a lot of garbage to find the nuggets of gold). Be thorough and critical though.

The pain (for me anyway) is not so much in (or behind) the kneecap it self, but the top outerside of the calf and towards the backcenter of the knee.

When i sit down on my knees and play with my little son, it hurts after a while, and when i sit in the same position on a chair i have to shift legposition after a while. But when i run og cycle it isn't that bad. I played basketball a little week ago with the kids at my work, and that was definitely a mistale (before i consulted Dr. Google!)

The remedy apparently is:

1. Rest
2. Ice
3. Stretching
4. Strengthening of muscles (Quadriceps and Gluteus Maximus)
5. NSAID or other anti-inflammatory medicine like ibuprofen or aspirin

If you want to do cardio, you can swim with a pullbuoy (that prevents your legs from bending and aggravating the pain and injury) When the pains subsides, you can start running for short distances on soft ground and be careful not to start with too long running sessions and too often.

But to be sure, i advice you to contact a physician to be sure if you think you have Runners Knee (or any other pain or injury!).

But as i said in the beginning there a many good sites, where you can get an description and advice regarding runners knee - One of these online-places are the "Sports Injury Clinic" where you can get a description (symptomes) and get advice (with film) for streching, massaging and strengthening exercises).

So - If you are in my kind of situation with a runners knee, be patient and grateful that it is something we can do something about, and hopefully before too long so my tri-training doesn't suffer too much! :-)

Flying danish colors (for some danes at least)

As a triathlete and a dane, i must use this opportunity to salute a countryman Rasmus Henning, that crushed the course record today in the Abu Dhabi Tri Race. Congratulations Rasmus!

Danish Triathlete Rasmus Henning

Here in Copenhagen the weather is great, the sun is shining, the february frost is currently held at bay by a mild and almost spring-like weather. All the bikes (but with and without motors) are outside with happy owners on top, the woods are crawling with smiling joggers and i sit here watching all that with my nose pressed against the window, and a sulking expression on my face i suppose.

I could go on a walk or a light bike ride, but its not quite the same, whispers the sarge cunningly in my ear, but just as quickly he appears i lock him down in the stockades. This time i stick to the plan - Today weight training - and tomorrow a light jog for 4.5 kilometers (2.8 miles) with a steady and SLOW pace (got that sarge!?).

But despite shutting down for the drill sergent i still have a bit of bad conscience, since i've been neglecting my swimming. I can't exactly blaim my knee injury for that and since swimming is my least favourite of the three legs, i HAVE to train more.

When i started training for triathlon, i was all ready a reasonably accomplished cyclist and proficient runner, but my swimming was definitely lacking. I could swim breast swimming from morning to sunset, but unfortunately you use your legs a lot when you do brerastswimming, and with 56 miles of cycling and 13 miles running right after your ocean swim, i think its a good idea to be as kind as possible to your leg muscles during the swim.

I could freestyle allright, yeahh...for like 40 yards (i had always freestyled short sprint-distances after balls when i played as a teen at the beach, and tried to impress the ladies) but then i started to having trouble breathing, then my swimming became even more laboured, then i needed more air...and i think you already can see a pattern here. I stopped after a short while gasping for air shocked at my bad form and got a mental DNF (Did Not Finish - A term used in triathlon for participants that, for some reason, do not finish the race, but have to quit during the race).

Should it stop right there in the pool, before it all really started? All my plans and visions shattered by 2 lengths in an indoor swimming pool while old ladies passing me by in the pool, quietly blaming me with their sharp glances for blocking the lane.


And it wasn't just my poor swimming form i was worried about. The swimming leg of the triathlon race i'm supposed to participate in, is roughly 1.2 miles of ocean swimming in cold water with a LOT of other swimmers, and many of these will be blundering amateurs as well. Sounds like a great recipe for disaster, panicking, drowning and what ever unpleasent terms you can throw in there.


After a few deep breaths, and apologies to the old ladies, i signed up for a swimming course with a pro trainer - A very competent man named Mark that took me through the basics of freestyle (crawling) - After about a month i got more confident, and after 2 month i could swim withoout thinking about the movements, but just getting in the "zone" and train endurance, like i do when i ride my bike or run.

So if you're scared about the swimming part or don't feel confident about it i STRONGLY recommend you sign up for a swimming course with a good trainer - Don't try to teach or correct yourself, its impossible - You need a pro trainer, that can look at your movement in the water and correct your errors before they litterally weighs you down, and give you a DNF.

Gadget Fever

I think that one of the reasons, that triathlon appeals to men is all the gadgets you can get. Not only for one sport, but for three! Pick up any Tri Magazine and almost every page will be about trinkets, gadgets and fancy new inventions for your bike, the running leg or what about all the stuff, that makes your swimming training (and racing) easier.

Even on a normal danish workers income, it is difficult to get all the gadgets that the advertisers, tri magazines, webpages and fellow triathles tell you, that you absolutely cannot live, train and race without. And as a student it isn't exactly easier to keep up.

Tri bar for bike

With that in mind i knew what to wish for christmas and my birthday in january: Wetsuit, bike shoes, tri bars, pedals, tires that shouldn't puncture (a must for me, since i'm not exactly your allround craftsman. I'm gonna go through all the motions with my younger brother (that far surpasses me in bike maintenance- and repair-skill) and rehearse for punctures with him, but that's not where my skill or interest is. Hence the need for safe tires!)


When you read triathlon books, most of them says: "You don't need a lot of things to compete in a triathlon race, just swimming gear, a bike (that's safe), a bike helmet, running/cycling clothes and a pair of running shoes" - Voila!

I don't wanna be the only one starting in my first Tri Race in an old diving wetsuit (wetsuits mandatory for that race), my old rusty bike with 4 gears, tires that could sit well on a tiger tank and running shoes that should have been retired 3 months ago and at the same time being surrounded by young athletes on their carbon fiber bikes and timetrial helmets. With all that in mind, and in respects to my current status as a student, it all comes down to 2 things: Prioritization and Commitment.

Not quite my old bike, but close!

I prioritize and therefore don't spend a lot of cash on other things (i'm talking about things for my personal amusement. Naturally i buy food for my family and pay the bills!) and i'm committed to let those things i need for my Tri training and race come first.

Naturally my family comes first, both when it comes to spending time- and money, but i think you have to be 100% committed when you start to train and race triathlon. making a list over what things that was absolutely essentiel for me, also made me cut down to the vital gadgets, so i don't get "blinded" by all the fancy stuff.

As with most other things in life, the trick is to stay in the middle of the road, as the buddhists say, not to much, but not too little either. Yes maybe i could praobably finish a ½-Ironman race with my old bike, my tattered diving suit and worn out running shoes, but it would be a lot harder and less funny than pulling on a new (but still a cheap model!) wetsuit and go into the ocean, or to click into my new pedals on my restored racing bike and finally running the last leg with new(er) running shoes.

Kepp your eyes open for good offers (I use the internet and especially Chain Reaction Cycles in Great Britain that has some really nice offers from time to time (but guess you can find some good offers in the States as well)). In Denmark the prices are very high on tri equipment, so it pays off to have a keen eye on websites abroad (particulary if you are a poor student ;-) )