This month Natlie Grabow became the oldest woman ever to finish the IRONMAN World Championshipin Kona. She was 80 years old.
I am writing about this because one of my coaching mentors is Michelle Lake and she is Natalie's coach.
Natalie finished with just less than 15 minutes until the cut off time so it was a bit close. Apparently with a mile togo Michelle saw her on the course and told her she was going to make it time she just needed not to fall but Natlie fell feet from the finish but was fortunately fine.
Michelle described a bit about some of her training practices for Natalie. She also did a podcast here.
I was struck by a number of the training practices Natalie used that resonated with me. Let me highlight 4 of them.
I walk-run almost all my runs. Coach Michelle emphasizes this is way under-utilized as a tool. I couldn’t have done an ironman without this technique.
#2: No kick sets or Hand paddles in the pool -
I was intrigued by this as this is something I have long practiced it myself as I found kick sets especially with fins can irritate the patella area and hand paddles risk shoulder issues. It is interesting when I told my PT I was stopping kick sets, she commented that the knee is designed to work in a closed chain (foot on ground). When you are in Open Kinetic chain extension (like swimming or leg extension machines) it produces a higher stress on the patellofemoral joint at movements near full extension. Apparently, a Closed Kinetic Chain (Foot on floor like squatting or standing ) has lower stress when the knee is near full extension. Ask Gemini or ChatGPT and you will see there is something too this. I am not saying Kick sets are bad for everyone just saying it was interesting that I noticed this and so did Natalie
#3: Bike indoors (Natalie only rides indoors)
This obviously lowers the risk. And at her age I get it. For myself, I use indoors for shorter rides less than 1 hour. They are quicker todo for me, more controlled as far as intensity and lowers the risk profile bit from crashes. I still find rides over an hour hard on a trainer. I also believe there is something that is good for the human psyche of watching landscape go by. I think that is part of evolution (see being born to run) that applies to biking too.
#4: Bi-weekly PT appointment -
I love this one. I told it to my PT and she said “Yes!”. Not everyone can do it but if you can go for it. I have a PT basically that I know well and will see me on short notice. Don’t wait until something happens then try to get a PT appointment, it takes to long. For older athletes things will happen. It is great to have an appointment on the calendar and get back on the right track quickly
Michelle made one point on how this was hard. She emphasized how actually getting to the start line is as hard if not harder than completing the race. That is the subject of another blog.
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