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Training for the Monument Without Getting Hurt
Load management for runners and cyclists on Colorado National Monument grades, from a Grand Junction chiropractor.
Short answer
Most overuse injuries on Monument grades come from adding volume, intensity, and elevation at the same time. Change one variable at a time and hold it for two weeks.
The pattern behind most injuries
Sustained climbing and descending is a different load than flat mileage. Patients who get hurt usually raised weekly hours, added climbing, and pushed pace in the same block.
Pick one variable. Hold it two weeks. Then change the next.
What descending does
Descending is eccentric work, and it is the part people underestimate. Quad and calf soreness lasting more than two days generally means the descent volume outpaced preparation.
Signals to respect
Pain that sharpens during activity rather than warming up, discomfort that limps into the next day, or a niggle that always returns at the same distance. Those are early signals, and they are far easier to address than a full flare.
The unglamorous basics
Hydration at altitude, sleep, and two short strength sessions a week protect more athletes than any single mobility routine.
Meet your chiropractor
Meet Dr. Dean Younker
Dr. Dean Younker took over Peak Performance in 1997 and has cared for patients in Grand Junction ever since. He earned a Bachelor of Science from the University of Northern Colorado and his Doctor of Chiropractic degree from Cleveland University in Kansas City. He is a member of the Colorado Chiropractic Association and the Grand Junction Chiropractor Association.
“Because no two patients are the same, here at Peak Performance, we take the time to listen to each patient. We then develop a personalized treatment plan. Our promise is to help you live your life better.”
Related Pages
Medical disclaimer
This page is educational and is not a substitute for professional medical advice, diagnosis, or treatment. Results vary from person to person and no outcome is guaranteed. Always speak with a qualified provider about your own situation, and call 911 for a medical emergency.
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