EP 386: Surf Life Saving & Ironman Racing: Injuries, Training & Recovery (Part 1)

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EP 386: Surf Life Saving & Ironman Racing: Injuries, Training & Recovery (Part 1)

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In episode 386 of The Physical Performance Show, host Tim Studley sits down with fellow Pogo Physio physiotherapist Lewis Craig to explore the world of surf life saving and Ironman racing — a sport many listeners may be unfamiliar with, but one that shares a huge amount in common with traditional triathlon and endurance sport. Tim and Lewis unpack what a typical training week looks like for a semi-professional surf ironman/ironwoman athlete, the most common injuries seen across swimming, ski paddling, board paddling and soft sand running, the disproportionate impact running-based injuries can have on an athlete's ability to race, and why energy availability, sleep and recovery are just as critical in this sport as they are in any other high-volume endurance discipline. SHOW SPONSORS: 💯 Today's episode is brought to you by Pillar Performance and Pogo Physio's telehealth consultations. If you are an endurance runner battling with bone, tendon, joint related concerns, our online Telehealth consultations are an ideal platform to help get you back to your physical best - book online at https://pogophysio.com.au. 💯 PILLAR Performance is leading a new frontier in sports nutrition through micronutrition innovation. Their new Collagen Repair formula, developed in collaboration with Gelita Laboratories, is designed to support tendon and ligament health while promoting collagen synthesis to help athletes stay healthy and perform at their best. For 15% off your first order, visit https://pillarperformance.shop (or https://thefeed.com for North American listeners) and use the discount code PHYSICALPERFORMANCE (one word, capitals) at checkout. In this episode, you'll hear: An introduction to surf life saving and Ironman racing: swimming, ski paddling, board paddling and soft sand running combined into one demanding sport The semi-professional nature of the sport, and how prize money from series like the Shaw and Partners Ironman Series and World Ocean Series has helped athletes A snapshot of a typical training day and week: double training sessions, four swim sessions, two to three ski paddling and board sessions, two gym sessions, two standalone runs, and Irons sessions combining all disciplines Typical weekly training hours for competitive athletes — estimated in the range of 15 to 20+ hours per week Similarities to other endurance sports: shared challenges around shoulder health, running-related injuries, and managing training load, intensity and recovery Whether discipline-dominant athletes (runners, swimmers, paddlers) experience different injury patterns, and the possible link between strong runners and higher bone stress injury risk via REDs What first drew Lewis to working with surf life saving and Ironman athletes, including his early experience working alongside elite athletes at Pogo Physio Common injuries in the sport: shoulder tendinopathies (supraspinatus, subscapularis), low back pain, Achilles tendinopathy, calf strains, ankle sprains, toe injuries, knee pain, bone stress injuries, and trauma-related injuries from craft or contact Why shoulder health is a season-long priority, while injuries that prevent running (calf strains, ankle sprains, bone stress injuries) carry the biggest time cost due to their impact on race ability Estimated prevalence of athletes competing while managing a shoulder or low back niggle, and how this may fluctuate across the competitive calendar An overview of the surf life saving racing calendar: trials, the Coolangatta Gold, and a condensed back-to-back race season with minimal true off-season Why the Coolangatta Gold's extra soft sand running volume increases physical demand and potential injury risk Common misconceptions about the physical demands of the sport, including underestimation of the aerobic and neuromuscular demands of soft sand running The energy cost and muscle activation differences of soft sand running compared to running on grass or road (roughly 1.4–1.6x energy cost, near-double EMG activity in key running muscles) Why maintaining some running — and ideally some soft sand running — year-round may help reduce injury risk when returning to high-intensity training Physical qualities to develop for soft sand running: calf capacity, forefoot strength, neuromuscular control, balance and proprioception, and specific gym-based calf training strategies Why strong road runners can't assume they have the capacity needed for soft sand running Common training and recovery mistakes: under-fuelling relative to high training demands, and the potential role of low energy availability and REDs in this population Warning signs of under-fuelling to watch for, including low iron, frequent illness, low libido in males, and menstrual cycle changes in females The key pillars of recovery for these athletes: sleep, nutrition, well-structured and individualised training programming, and secondary recovery tools like massage, compression and cryotherapy Quotes / ...

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