It’s been a week since the race and I’ve had time to reflect back on the whole experience. I’ve shared a lot of it with friends, clients and fellow mountain bikers. All of whom have made me feel very proud that I persevered with my training, the workouts, the racing and recovery needed to make it through a very long season..
Last years’ race saw a lot of human and mechanical carnage. Deep cuts from the insidious lava, mangled derailleurs, broken chains, twisted rims, ripped sidewalls, flats and more flats. I was more concerned about flatting than I was about finishing. I became obsessed with the question “How much pressure should I put in my tires!” The course is unlike any I have ever ridden. I’m used to riding roots, rocks and shale. Obstacles that pretty much stay in place. Here, in Maui, the terrain is mostly deep red sand with loose lava rocks that jump up to meet you. You can be cruising down a downhill at warp speed and all of a sudden you fishtail, the bike goes out of control and then you’re crashing into the kiave thorn bushes and more lava rocks.
With this said, and having just raced at Xterra nationals in Lake Tahoe 3 weeks prior, my goal was to not race but to experience the Xterra World Championships. I was here to have fun, not get injured and to cross the finish line with a smile.
Pre-Race:
During the few days leading up to the race I had a chance to acclimate to the heat and full sun. Since the mountain bike course was on private property, we weren’t allowed to pre-ride it. But we were given permission to ride part of the run course. Maui, though beautiful in some areas, is mostly arid, barren except for scrub and kiave thorn bushes and unshaded.
kiave thorn bushes seem to be everywhere. On the side of the trail, in the middle of the trail, basically everywhere. It was recommended that I switch from a lightweight tube that punctures easy to something new to me – slime tubes. These tubes are self-sealing and help prevent flats, except when you don’t seat them correctly. Needless to say, I was unaware of how to use them and preceded to pinch flat within the first 3 miles of my pre-ride. I was dumfounded and thought about nothing else for the next few days.
It was at the pre-race dinner that I was unbelievably lucky to have met up with Ken (also from NY state) who took the time to explain why I flatted and what to do. I followed his advice and needless to say – I was calm and confident that I wouldn’t be on the side of the trail fixing a flat!
Race Day
The Swim
1.5k. 2 laps with a 50m run on the beach between laps. 3 foot swells with a slight current from the north The swim was counterclockwise so I positioned myself way off to the right so that I wasn’t swimming against the current. I was able to catch a draft off a group of swimmers who swam just a little bit faster than I do on my own. No elbow bashing or rude swimming. So I kicked back and enjoyed the swim portion of the race. I didn’t see the turtles that usually hang out in the area but I did see the scuba TV crew. That was kind of cool.
The Mountain Bike
Almost 20 miles of double track. Somehow it was almost all uphill! Or so it seemed. I rode the first major uphill aka HeartBreak Hill (4-5 miles long) somewhat comfortably. Unsure of what was to come I had previously decided to ride the course conservatively. So I stuck with my plan. Good thing I did. The course got much harder.
After HeartBreak Hill, there were a lot of rollers. I was still doing okay. But then came Ned’s climb. Another 4 miles of steep uphill. Full sun and tired legs. It actually was less stressful to push the bike than to ride some sections. But the reward was the downhill. A section called The Plunge. Infamous for the number of people it takes out each year, I was somewhat nervous. But since I was towards the back of the pack, I had an almost clear line down this steep, loose section. I got to ride it without worries. What a hoot! Cleaned it! but the ride wasn’t finished, I still had another 6 miles of downs and ups to get back to the transition area.
T2
I mention this transition because I made the time cut-off. A true concern. As I was leaving transition to begin the run, race director Dave Nichols (the Big Kahuna) was there to give me a big hug, encouragement and a kick in the butt to keep running. I knew then that I would finish the race.
The Run
7 miles of uphill (actually 3 miles of it at the very beginning), red sand and lava (lots of it), downhill, running on the beach, through Spooky Forest, through a lava field, more beach and then the finish. I was one of the last finishers but the remaining spectators and crew were amazing. Cheering me on with such enthusiasm they truly made me feel special. Whit who puts everything into his commentating/announcing, was there at the finish line to greet me with the best finish ever.
I proud to say “I Finished!” Thirty five athletes did not. I placed 8 out of 10 in my age group (45-49). 114 out of 131 women. This was truly the most difficult race I have ever done. Could I have raced harder – yes. Does it matter – no. I had a wonderful experience – A true celebration of life!
Sunday, November 4, 2007
Thursday, November 1, 2007
2007 Xterra National Championships, Lake Tahoe, Nevada.
Some of you have heard and others have not -- it's official I qualified for Xterra World's in Maui on October 28th. I actually was given the slot before I raced at nationals this past weekend! An amazing chain of events took place.
Long story short.
I arrived in Tahoe sharing a condo with 4 women and 1 male racer that I had never met. I originally was supposed to room with some others racers but that fell through. Friday night, Heather and I were talking and she told me that she had qualified at the Regionals at Richmond VA. Heather had placed 2nd 5 minutes ahead of me. unfortunately (but fortunately for me) she had to withdraw from world's just 2 weeks ago. That meant her slot was going to roll down to me! Dave "the big Kahuna" race director gave me the "You're in" the day before race day (and just before I went for my first swim in Lake Tahoe). I think I didn't even feel how cold Lake Tahoe was!
Okay, now for the race....
The Swim:
400 racers mass start in Lake Tahoe at Incline Village at 9am on Sunday. 58° water. 2 laps. 1.5k. Almost 20 people were pulled out during the first lap. Crystal clear blue/green water. It's absolutely amazing to swim and se the other swimmers around you. I stayed pretty warm for about 1 1/2 laps. Then my hands went totally numb. Thanks to my sister, I had a brand new Blue Seventy wetsuit that fit like a glove. Wore an aqua sphere neoprene shirt underneath instead of a tri top. A TYR latex/spandex cap under my race cap and swim socks. The swim took me 37 minutes. Not fast but I'm extremely happy with it. I swam well - no hyperthermic thrashing this time (LOL).
Pair of socks for my hands for the 1/2 mile run to the transition area. (I actually was able to warm up my hands enough to put on my shoes and helmet).
The Mtn Bike:
21 miles or so.. Started with the road and then a 1600 foot climb up Tunnel Creek Trail. Lots of sand and gravel. This 2.5 mile "hole shot" lead straight into the infamous Flume Trail. 4 miles of tight but oh so fast single track with incredible views of Lake Tahoe if you dared to look. I was told that there were actually spotters (men hanging from ropes) on the sides of the cliffs just in case you chose to go off trail. This trail then opened up into more double track with another 600 vertical gain. Then it was back to the single track and some kick butt technical downhills. Cleaned almost all of it. it was a blast. Finally the trail merged into the Tunnel Creek trail and it was a screaming downhill to the transition area. I had hoped for 2:40:00 on the bike but it took me 2:55:00. (I think I underestimated the course a little).
The Run.
10k urban trail run around the condos at Incline Village. Fun. Tight with lots of turns and stream crossings. Not fast but steady. 1:04:00.
The Finish:
I crossed the finish line in 4:49:24 to the announcer (his name is Whit) singing Happy Birthday to me!! Couldn't have asked for a better birthday. Swam in 58° water. Rode some awesome single track in the snow (yup it snowed several inches the day before) met some absolutely great people that I will see again and qualified for World's.
Would someone please pinch me. I'm really not sure this is real.
Mahola,
Dorothy
Long story short.
I arrived in Tahoe sharing a condo with 4 women and 1 male racer that I had never met. I originally was supposed to room with some others racers but that fell through. Friday night, Heather and I were talking and she told me that she had qualified at the Regionals at Richmond VA. Heather had placed 2nd 5 minutes ahead of me. unfortunately (but fortunately for me) she had to withdraw from world's just 2 weeks ago. That meant her slot was going to roll down to me! Dave "the big Kahuna" race director gave me the "You're in" the day before race day (and just before I went for my first swim in Lake Tahoe). I think I didn't even feel how cold Lake Tahoe was!
Okay, now for the race....
The Swim:
400 racers mass start in Lake Tahoe at Incline Village at 9am on Sunday. 58° water. 2 laps. 1.5k. Almost 20 people were pulled out during the first lap. Crystal clear blue/green water. It's absolutely amazing to swim and se the other swimmers around you. I stayed pretty warm for about 1 1/2 laps. Then my hands went totally numb. Thanks to my sister, I had a brand new Blue Seventy wetsuit that fit like a glove. Wore an aqua sphere neoprene shirt underneath instead of a tri top. A TYR latex/spandex cap under my race cap and swim socks. The swim took me 37 minutes. Not fast but I'm extremely happy with it. I swam well - no hyperthermic thrashing this time (LOL).
Pair of socks for my hands for the 1/2 mile run to the transition area. (I actually was able to warm up my hands enough to put on my shoes and helmet).
The Mtn Bike:
21 miles or so.. Started with the road and then a 1600 foot climb up Tunnel Creek Trail. Lots of sand and gravel. This 2.5 mile "hole shot" lead straight into the infamous Flume Trail. 4 miles of tight but oh so fast single track with incredible views of Lake Tahoe if you dared to look. I was told that there were actually spotters (men hanging from ropes) on the sides of the cliffs just in case you chose to go off trail. This trail then opened up into more double track with another 600 vertical gain. Then it was back to the single track and some kick butt technical downhills. Cleaned almost all of it. it was a blast. Finally the trail merged into the Tunnel Creek trail and it was a screaming downhill to the transition area. I had hoped for 2:40:00 on the bike but it took me 2:55:00. (I think I underestimated the course a little).
The Run.
10k urban trail run around the condos at Incline Village. Fun. Tight with lots of turns and stream crossings. Not fast but steady. 1:04:00.
The Finish:
I crossed the finish line in 4:49:24 to the announcer (his name is Whit) singing Happy Birthday to me!! Couldn't have asked for a better birthday. Swam in 58° water. Rode some awesome single track in the snow (yup it snowed several inches the day before) met some absolutely great people that I will see again and qualified for World's.
Would someone please pinch me. I'm really not sure this is real.
Mahola,
Dorothy
Tuesday, August 21, 2007
How to keep your knees healthy. Why young female and male triathletes should be trained differently.
this article was originally written for publication to young adults.
Young female athletes tend to injure the anterior cruciate ligament of the knees (ACL) more frequently than young male athletes. The role of the ACL is to prevent the lower leg from moving too far forward at the knee joint when you’re jumping, running, playing volleyball or soccer. Knee instability can lead to the overstretching of the muscle and tendons making them weak, injury to the minisci (the cushioning inside the knee), and even break down of the knee surface. Coaches and athletic trainers are now beginning to recognize that young female athletes need to be trained differently from young male athletes in order to prevent and avoid knee/ACL injuries. Until now, boys and girls were trained the same without considering the significant differences between them. Along with the obvious sex differences, there are important physical and physiologic differences that must be taken into account when developing training routines and schedules.
Young female knees are different from young males:
The higher rate of ACL injury in young women has been attributed to a combination of factors:
• A young women’s hip and knees are different in structure than young males (we tend to get wider);
• The muscles in the front of the thigh (known as the quadriceps) tend to be stronger than the muscles in the back of the thigh (the hamstrings);
• Young male athletes typically develop more muscle than young women;
• Young female athletes tend to use the strength of their ligaments (the attachments of bone-to-bone) for knee stability;
• Young male athletes tend to use their muscle strength more for knee stability;
• During adolescence, hormones (such as estrogen) are secreted that can contribute to knee laxity or increased flexibility.
The Need for Specific Strength/Weight Training for Female Triathletes
According to the American College of Sports Medicine (ACSM), the earlier young athletes are taught weight training specific to them, the better chance there is of avoiding unnecessary injuries. Strength/weight training impacts many body systems, including muscular, skeletal, neural, endocrine (hormonal), metabolic, immune, and respiratory. Resistance (weight) training increases muscular strength, joint integrity, muscle mass, bone density and bone mass, and flexibility. Resistance training also decreases muscle imbalances, decreases the rate at which muscles fatigue or tire out, and decreases abnormal muscular loads or work on the knee or hip joint. A safe, strength/weight training program specific to the physical and physiologic needs of the young female triathlete is necessary to provide her with a strong musculoskeletal base on which to build muscular strength and endurance, athletic skills, as well as prevent and reduce the risk of noncontact ACL, overuse and overload injuries. Coaches and trainers should focus on exercises that emphasize core stability and strengthening of abdominal and back muscles to help maintain proper hip alignment. Exercises should also focus on strengthening of the adductors (inner hamstring muscles) and gluteals (buttocks) as well as strengthening of the quadriceps, hamstrings, and ankle. Balance training is also key in knee stability and strength.
Young female athletes tend to injure the anterior cruciate ligament of the knees (ACL) more frequently than young male athletes. The role of the ACL is to prevent the lower leg from moving too far forward at the knee joint when you’re jumping, running, playing volleyball or soccer. Knee instability can lead to the overstretching of the muscle and tendons making them weak, injury to the minisci (the cushioning inside the knee), and even break down of the knee surface. Coaches and athletic trainers are now beginning to recognize that young female athletes need to be trained differently from young male athletes in order to prevent and avoid knee/ACL injuries. Until now, boys and girls were trained the same without considering the significant differences between them. Along with the obvious sex differences, there are important physical and physiologic differences that must be taken into account when developing training routines and schedules.
Young female knees are different from young males:
The higher rate of ACL injury in young women has been attributed to a combination of factors:
• A young women’s hip and knees are different in structure than young males (we tend to get wider);
• The muscles in the front of the thigh (known as the quadriceps) tend to be stronger than the muscles in the back of the thigh (the hamstrings);
• Young male athletes typically develop more muscle than young women;
• Young female athletes tend to use the strength of their ligaments (the attachments of bone-to-bone) for knee stability;
• Young male athletes tend to use their muscle strength more for knee stability;
• During adolescence, hormones (such as estrogen) are secreted that can contribute to knee laxity or increased flexibility.
The Need for Specific Strength/Weight Training for Female Triathletes
According to the American College of Sports Medicine (ACSM), the earlier young athletes are taught weight training specific to them, the better chance there is of avoiding unnecessary injuries. Strength/weight training impacts many body systems, including muscular, skeletal, neural, endocrine (hormonal), metabolic, immune, and respiratory. Resistance (weight) training increases muscular strength, joint integrity, muscle mass, bone density and bone mass, and flexibility. Resistance training also decreases muscle imbalances, decreases the rate at which muscles fatigue or tire out, and decreases abnormal muscular loads or work on the knee or hip joint. A safe, strength/weight training program specific to the physical and physiologic needs of the young female triathlete is necessary to provide her with a strong musculoskeletal base on which to build muscular strength and endurance, athletic skills, as well as prevent and reduce the risk of noncontact ACL, overuse and overload injuries. Coaches and trainers should focus on exercises that emphasize core stability and strengthening of abdominal and back muscles to help maintain proper hip alignment. Exercises should also focus on strengthening of the adductors (inner hamstring muscles) and gluteals (buttocks) as well as strengthening of the quadriceps, hamstrings, and ankle. Balance training is also key in knee stability and strength.
Saturday, March 3, 2007
Piriformis Syndrome
Piriformis Syndrome – A Pain in the Butt
as published in the Onteora Runner's newsletter January 2007
During one of my long runs, the topic of conversation was “pains in the butt”. We discussed those pains in detail: relationships, family responsibilities and household chores, and quite literally that vague annoying pain that seems to originate in our rear ends and goes down the back of the leg. More often than not this pain occurs when we run and can be quite debilitating.
This “pain in the butt” is also known as piriformis syndrome. Some athletes experience deep pain in the gluteals; others a pain in the hamstrings or an elusive annoying discomfort down the back of the leg. It’s important to have a health practitioner rule out that these symptoms are caused by a herniated or bulging disk, sciatica or other musculoskeletal problems in this area. Since many of the symptoms experienced overlap with a variety of other problems, piriformis syndrome is known as a diagnosis of exclusion.
The sciatic nerve (the nerve that runs down the back of the leg) passes immediately below the piriformis. The piriformis muscle works in conjunction with four other deep gluteal muscles (superior & inferior gemeleus and internal & external obturator). Its function is to externally rotate the femur (thigh bone) in the hip and slightly extend and abduct the hip when the hip is flexed. Weak and/or tight musculature and biomechanical compensations contribute to piriformis syndrome.
Anatomical Contributors Include:
• Weak abductors
• Tight adductor muscles (inner thigh) and medial hamstrings
• Tight ITB (iliotibular band)
• Leg length discrepancy
• Foot pronation
Running Flaws/Biomechanical Contributors Include:
• Running on canted surfaces
- the leg on the “high side” of the road tends to pronate more.
- The adductors of the leg on the “high side” are under more tension during midfoot and toe-off.
- The external rotators and abductors are working harder to maintain stability during mid-stance.
• A long stride
• Running down hill fast or doing too many hills too often.
Stretches & Exercises:
Piriformis stretch: Lying on your back with both knees bent, rest your ankle of the leg that hurts over the knee of your unaffected leg. Grasp the thigh of your unaffected leg and pull that knee toward your chest. You will feel a stretch along your buttocks and possibly along the outside of your hip on the affected side. Hold this stretch for 20 to 30 seconds. Repeat 2 times.
Quadruped Extensions: This exercise is best performed with a friend watching you to make double check your form. Activate your lower abdominals by pulling your belly button up towards your back. Extend your right leg towards the wall behind you. Lift your leg up until it is parallel with the floor. Be careful not to twist your spine or buttock. Extend the opposite arm as shown. Hold 3-5 seconds. Lower and then repeat with opposite leg and arm. Do 5-7 sets.
These few tidbits should be of some benefit. Avoiding hills and canted roads should help alleviate some of the pain that you might be experiencing. Shortening your stride and reducing the amount of speedwork performed will also help. Also stretching appropriately and doing strengthening exercises will help keep you healthy and ready for the season to come.
as published in the Onteora Runner's newsletter January 2007
During one of my long runs, the topic of conversation was “pains in the butt”. We discussed those pains in detail: relationships, family responsibilities and household chores, and quite literally that vague annoying pain that seems to originate in our rear ends and goes down the back of the leg. More often than not this pain occurs when we run and can be quite debilitating.
This “pain in the butt” is also known as piriformis syndrome. Some athletes experience deep pain in the gluteals; others a pain in the hamstrings or an elusive annoying discomfort down the back of the leg. It’s important to have a health practitioner rule out that these symptoms are caused by a herniated or bulging disk, sciatica or other musculoskeletal problems in this area. Since many of the symptoms experienced overlap with a variety of other problems, piriformis syndrome is known as a diagnosis of exclusion.
The sciatic nerve (the nerve that runs down the back of the leg) passes immediately below the piriformis. The piriformis muscle works in conjunction with four other deep gluteal muscles (superior & inferior gemeleus and internal & external obturator). Its function is to externally rotate the femur (thigh bone) in the hip and slightly extend and abduct the hip when the hip is flexed. Weak and/or tight musculature and biomechanical compensations contribute to piriformis syndrome.
Anatomical Contributors Include:
• Weak abductors
• Tight adductor muscles (inner thigh) and medial hamstrings
• Tight ITB (iliotibular band)
• Leg length discrepancy
• Foot pronation
Running Flaws/Biomechanical Contributors Include:
• Running on canted surfaces
- the leg on the “high side” of the road tends to pronate more.
- The adductors of the leg on the “high side” are under more tension during midfoot and toe-off.
- The external rotators and abductors are working harder to maintain stability during mid-stance.
• A long stride
• Running down hill fast or doing too many hills too often.
Stretches & Exercises:
Piriformis stretch: Lying on your back with both knees bent, rest your ankle of the leg that hurts over the knee of your unaffected leg. Grasp the thigh of your unaffected leg and pull that knee toward your chest. You will feel a stretch along your buttocks and possibly along the outside of your hip on the affected side. Hold this stretch for 20 to 30 seconds. Repeat 2 times.
Quadruped Extensions: This exercise is best performed with a friend watching you to make double check your form. Activate your lower abdominals by pulling your belly button up towards your back. Extend your right leg towards the wall behind you. Lift your leg up until it is parallel with the floor. Be careful not to twist your spine or buttock. Extend the opposite arm as shown. Hold 3-5 seconds. Lower and then repeat with opposite leg and arm. Do 5-7 sets.
These few tidbits should be of some benefit. Avoiding hills and canted roads should help alleviate some of the pain that you might be experiencing. Shortening your stride and reducing the amount of speedwork performed will also help. Also stretching appropriately and doing strengthening exercises will help keep you healthy and ready for the season to come.
High Hamstring Tendinopathy
Running Injuries: High hamstring tendinopathy.
as published in the Onteora Runner's newsletter Decemeber 2006
It’s the beginning of the season for most of us and I’m sure many of us are looking ahead to improving our training; be faster; and go longer. Typically the winter months are used for active recovery and cross-training allowing the body and the mind to heal from the ardors of the past year. Some of us have incurred running injuries that were ignored during the season but are now needing to be addressed so that they don’t occur next year or prevent us from reaching our potential.
Common musculoskeletal injuries such as piriformis syndrome, plantar fascitis, and high hamstring tendinopathy affect a growing number of runners and triathletes. It’s been my experience that female runners tend to experience high hamstring tendinopathy more than men. Perhaps it’s hormonal. Perhaps it’s structural. Unfortunately research is limited.
High hamstring tendinopathy is an overuse injury most often seen in middle- and long-distance runners. High hamstring tendinopathy is quite literally “a pain in the ass”. As an exercise physiologist and coach, I’ve worked with many runners will typically complain of a deep buttock or upper hamstring pain brought on during acceleration and at faster speeds. Some will complain of sciatic and buttock pain while seated.
The Physician and Sportsmedicine, a peer reviewed journal, published an excellent article in their May 2005 issue. I’d like to share a few exercises that might be of benefit. The following information is from this article and is available on-line.
Hamstring Biomechanics During Running
During running, the hamstrings have three main functions. First, they decelerate the knee extension at the end of the forward swing of the gait cycle. This action helps provide dynamic stabilization to the weight-bearing knee. Second, at foot strike, the hamstrings elongate to facilitate hip extension, again stabilizing the leg for weight bearing. Third, the hamstrings assist the calf muscles in extending the knee during the takeoff phase of the running cycle.
Treatment Options and Rehabilitation:
After an initial evaluation and diagnosis by a health care professional, several treatment options are available for relieving high hamstring pain, preventing its recurrence, and getting the athlete back into running.
Treatment typically includes:
• Pain control. Ice works wonders.
• Pelvic alignment if necessary. I would recommend a sports chiropractor who has experience working with athletes.
• Soft-tissue mobilization. Breaking up adhesions or scar tissue will help realign muscle fibers. I would recommend a health care professional who specializes in deep tissue massage, myofascial release or muscle energy techniques.
• Progressive hamstring flexibility. An appropriate stretching regime for both legs to ensure a balanced structure.
• Core-strengthening program. I’ve included snapshots of two very effective exercises. These are not as easy as they look and should be performed with someone supervising them. It’s quite easy to think that you’re aligned when doing them, but that’s not usually the case. One side will typically be weaker than the other and there will be a tendency to compensate and use other muscles which might lead to injury.
Prone plank with hip extension.
Keeping your head level with the floor, support your body weight on your forearms (elbows bent at 90°) and toes. Maintain a neutral spine while maintaining position. Each leg is lifted and held for 5 secs. Repeat 5-10 times per side alternating legs.
Bridge on ball with ball curl.
Lay on the floor with your feet on a stability ball. Hips are raised until the knees, hips and shoulders are in a straight line. It’s important to keep your back in a neutral mid-range position. The bridge position is maintained as you push the ball forward and back. The goal is to be able to do this with both legs and then progress to single leg. Repeat 10 times.
as published in the Onteora Runner's newsletter Decemeber 2006
It’s the beginning of the season for most of us and I’m sure many of us are looking ahead to improving our training; be faster; and go longer. Typically the winter months are used for active recovery and cross-training allowing the body and the mind to heal from the ardors of the past year. Some of us have incurred running injuries that were ignored during the season but are now needing to be addressed so that they don’t occur next year or prevent us from reaching our potential.
Common musculoskeletal injuries such as piriformis syndrome, plantar fascitis, and high hamstring tendinopathy affect a growing number of runners and triathletes. It’s been my experience that female runners tend to experience high hamstring tendinopathy more than men. Perhaps it’s hormonal. Perhaps it’s structural. Unfortunately research is limited.
High hamstring tendinopathy is an overuse injury most often seen in middle- and long-distance runners. High hamstring tendinopathy is quite literally “a pain in the ass”. As an exercise physiologist and coach, I’ve worked with many runners will typically complain of a deep buttock or upper hamstring pain brought on during acceleration and at faster speeds. Some will complain of sciatic and buttock pain while seated.
The Physician and Sportsmedicine, a peer reviewed journal, published an excellent article in their May 2005 issue. I’d like to share a few exercises that might be of benefit. The following information is from this article and is available on-line.
Hamstring Biomechanics During Running
During running, the hamstrings have three main functions. First, they decelerate the knee extension at the end of the forward swing of the gait cycle. This action helps provide dynamic stabilization to the weight-bearing knee. Second, at foot strike, the hamstrings elongate to facilitate hip extension, again stabilizing the leg for weight bearing. Third, the hamstrings assist the calf muscles in extending the knee during the takeoff phase of the running cycle.
Treatment Options and Rehabilitation:
After an initial evaluation and diagnosis by a health care professional, several treatment options are available for relieving high hamstring pain, preventing its recurrence, and getting the athlete back into running.
Treatment typically includes:
• Pain control. Ice works wonders.
• Pelvic alignment if necessary. I would recommend a sports chiropractor who has experience working with athletes.
• Soft-tissue mobilization. Breaking up adhesions or scar tissue will help realign muscle fibers. I would recommend a health care professional who specializes in deep tissue massage, myofascial release or muscle energy techniques.
• Progressive hamstring flexibility. An appropriate stretching regime for both legs to ensure a balanced structure.
• Core-strengthening program. I’ve included snapshots of two very effective exercises. These are not as easy as they look and should be performed with someone supervising them. It’s quite easy to think that you’re aligned when doing them, but that’s not usually the case. One side will typically be weaker than the other and there will be a tendency to compensate and use other muscles which might lead to injury.
Prone plank with hip extension.
Keeping your head level with the floor, support your body weight on your forearms (elbows bent at 90°) and toes. Maintain a neutral spine while maintaining position. Each leg is lifted and held for 5 secs. Repeat 5-10 times per side alternating legs.
Bridge on ball with ball curl.
Lay on the floor with your feet on a stability ball. Hips are raised until the knees, hips and shoulders are in a straight line. It’s important to keep your back in a neutral mid-range position. The bridge position is maintained as you push the ball forward and back. The goal is to be able to do this with both legs and then progress to single leg. Repeat 10 times.
Friday, February 16, 2007
Fit Facts: Fueling the body for your swim, bike and run. A brief physiology lesson.
To understand how the body obtains the energy it needs to make it “go”, a useful analogy for how a car and the human body obtain the energy to make them “go.” In an automobile engine, the proper mixture of gasoline fuel with oxygen ignites to provide the energy necessary to drive the pistons. Various gears and linkages harness this energy to turn the wheels, and increasing or decreasing the energy supply either speeds up or slows down the engine. similarly, the human body must continuously be able to extract the energy from its fuel and harness this energy to perform its many complex functions.
How the body gets energy from food
During exercise, the ability to swim, bike, run long distances is determined largely by the body’s ability to extract energy from food nutrients and transfer it to the contractile elements of skeletal muscle. This transfer occurs through thousands of complex chemical reactions that require a continual supply and utilization of oxygen. Such oxygen-requiring reactions are termed aerobic. In contrast, anaerobic chemical reactions generate energy rapidly for short periods (less than 90 seconds in duration) and do not require oxygen. This rapid method of energy transfer is crucial for maintaining a high standard of performance in activities requiring all-out bursts of exercise such as sprinting in track and swimming, or stop-and-go activities like soccer, basketball, and tennis. Most activities are not purely aerobic or anaerobic, but are classified on an anaerobic-to-aerobic continuum. Depending upon the intensity and duration of the effort, these activities will use short-term, immediate, and long-term sources of energy derived from the foods we ate.
This energy is not transferred directly to our cells for biologic work. Instead, the chemical energy trapped within the bonds of carbohydrates, fats and proteins (the nutrients foods are made of) is used to produce the energy-rich compound adenosine triphosphate (ATP) through complex, enzymaticaly-controlled reactions. Carbohydrate is the only nutrient whose stored energy can be used to generate ATP anaerobically. This is important in vigorous exercise that requires rapid energy release.
The sprinter vs the marathoner.
For the sprinter who is exercising at a maximal level of intensity and for the weight lifter, an immediate energy source is necessary for performance. This comes from high-energy phosphate compounds (derived from ATP) and carbohydrates (glycogen) already stored in your muscles. During the first few seconds of an anaerobic exercise, ATP and its derivatives creatine phosphate (CP), and adenosine diphosphate (ADP) work like tiny, supercharged battery packs to supply your muscles with immediate energy. After the first few seconds, the longer you can continue exercising, the more heavily your muscles will depend upon carbohydrate stores. When these stores are depleted, muscle fatigue and exhaustion sets in. When we eat in relationship to when we exercise is important.
The marathon runner, in contrast to the sprinter, is exercising at a submaximal intensity level. Exercise intensity is usually light-to-moderate and remains relatively stable throughout the exercise period. This “steady state” represents a balance between the energy required by the working muscles and the rate of ATP production through aerobic metabolism.
During endurance exercise, carbohydrate supplies about one-half to three-quarters of the body’s energy requirements. With prolonged endurance exercise, there is a shift to a greater use of fats as a primary fuel source. This results in a decreased rate of utilization of both carbohydrate (glucose) and muscle glycogen stores. Despite the fact that fats are predominately used by muscle during endurance exercise of moderate intensity, the rate at which fats break down to provide sufficient energy for prolonged periods of time cannot occur if your diet lacks adequate carbohydrate intake. It is therefore important to eat a well-balanced diet.
How the body gets energy from food
During exercise, the ability to swim, bike, run long distances is determined largely by the body’s ability to extract energy from food nutrients and transfer it to the contractile elements of skeletal muscle. This transfer occurs through thousands of complex chemical reactions that require a continual supply and utilization of oxygen. Such oxygen-requiring reactions are termed aerobic. In contrast, anaerobic chemical reactions generate energy rapidly for short periods (less than 90 seconds in duration) and do not require oxygen. This rapid method of energy transfer is crucial for maintaining a high standard of performance in activities requiring all-out bursts of exercise such as sprinting in track and swimming, or stop-and-go activities like soccer, basketball, and tennis. Most activities are not purely aerobic or anaerobic, but are classified on an anaerobic-to-aerobic continuum. Depending upon the intensity and duration of the effort, these activities will use short-term, immediate, and long-term sources of energy derived from the foods we ate.
This energy is not transferred directly to our cells for biologic work. Instead, the chemical energy trapped within the bonds of carbohydrates, fats and proteins (the nutrients foods are made of) is used to produce the energy-rich compound adenosine triphosphate (ATP) through complex, enzymaticaly-controlled reactions. Carbohydrate is the only nutrient whose stored energy can be used to generate ATP anaerobically. This is important in vigorous exercise that requires rapid energy release.
The sprinter vs the marathoner.
For the sprinter who is exercising at a maximal level of intensity and for the weight lifter, an immediate energy source is necessary for performance. This comes from high-energy phosphate compounds (derived from ATP) and carbohydrates (glycogen) already stored in your muscles. During the first few seconds of an anaerobic exercise, ATP and its derivatives creatine phosphate (CP), and adenosine diphosphate (ADP) work like tiny, supercharged battery packs to supply your muscles with immediate energy. After the first few seconds, the longer you can continue exercising, the more heavily your muscles will depend upon carbohydrate stores. When these stores are depleted, muscle fatigue and exhaustion sets in. When we eat in relationship to when we exercise is important.
The marathon runner, in contrast to the sprinter, is exercising at a submaximal intensity level. Exercise intensity is usually light-to-moderate and remains relatively stable throughout the exercise period. This “steady state” represents a balance between the energy required by the working muscles and the rate of ATP production through aerobic metabolism.
During endurance exercise, carbohydrate supplies about one-half to three-quarters of the body’s energy requirements. With prolonged endurance exercise, there is a shift to a greater use of fats as a primary fuel source. This results in a decreased rate of utilization of both carbohydrate (glucose) and muscle glycogen stores. Despite the fact that fats are predominately used by muscle during endurance exercise of moderate intensity, the rate at which fats break down to provide sufficient energy for prolonged periods of time cannot occur if your diet lacks adequate carbohydrate intake. It is therefore important to eat a well-balanced diet.
Sunday, January 14, 2007
Triathlon Training Fit Facts: Refueling After Exercise
As triathletes, a lot of our training includes high-intensity workouts or workout sessions that lasts more than 60 minutes. Refueling your body post-exercise is most important for recovery. I think the following tips regarding food & liquid replacement are helpful. Enjoy your workouts!
• Understand why your body needs refueling.
During exercise your body breaks down tissues and uses energy (primarily carbohydrates) stored in the blood, liver and muscle. Replenishing the energy lost in the muscle (stored as glycogen) is essential for muscle recovery. Eating properly post-exercise is crucial to ensuring that your subsequent workouts are productive and enjoyable.
• Learn why fluid replacement is essential.
The harder and longer you exercise, the more fluid you lose through perspiration and exhalation. When it’s extremely hot or humid, keeping hydrated is more difficult than staying hydrated in cooler temperatures. Since sweat doesn’t evaporate quickly in humid weather, it’s very easy to get overheated.
• Calculate how much to drink.
The American College of Sports Medicine (ACSM) recommends drinking 21/2 - 5 cups (20-40 ounces) of fluid per hour during exercise. After exercise, drink 2-3 cups (16-24 ounces) of fluid per pound of body weight lost through sweat. To help you get an idea of the amount of fluid lost, weigh yourself before and after intense workouts and record the difference.
• Figure out what to drink.
ACSM recommends drinking water when your training session lasts less than 60 minutes. If it’s longer, use a 4-8% carbohydrate sports drink.
• Know when to refuel with carbohydrates.
If you swim, bike or run at a modest intensity for 30-60 minutes three to five times per week, you can maintain adequate carbohydrate stores by eating a balanced diet. If you train harder or longer at a time, your muscles need to be refueled with carbohydrates immediately after exercising and again at the next meal or snack. This practice can ensure that carbohydrates stored in the muscle are consistently replenished.
• Choose the right type of carbohydrate.
Carbohydrates in liquid form, such as sports drinks or juices, can be easier to digest than solid foods post-exercise. However, power bars, or bagels make great food choices.
• Why you also need protein.
Protein is an important building block for muscle. Eating proteins and complex carbohydrates within one hour after exercising can enhance insulin response, which encourages resynthesis of muscle glycogen.
• Know how much protein to eat.
Most experts recommend eating carbohydrates and protein in a ratio of 3:1 or 4:1 post-exercise. An example would be 3 servings of grains plus 1 serving of turkey/meat.
• Realize when you need sodium.
When training in high heat and humidity, sodium losses can be as much as 10 grams per day. Several hours of exercise in cool temperatures will also deplete sodium levels.
• Learn what foods contain sodium.
Sports drinks that contain electrolytes (sodium and potassium) as well as whole foods that contain a significant amount of sodium will help replenish the sodium lost during a training session.
• Understand why your body needs refueling.
During exercise your body breaks down tissues and uses energy (primarily carbohydrates) stored in the blood, liver and muscle. Replenishing the energy lost in the muscle (stored as glycogen) is essential for muscle recovery. Eating properly post-exercise is crucial to ensuring that your subsequent workouts are productive and enjoyable.
• Learn why fluid replacement is essential.
The harder and longer you exercise, the more fluid you lose through perspiration and exhalation. When it’s extremely hot or humid, keeping hydrated is more difficult than staying hydrated in cooler temperatures. Since sweat doesn’t evaporate quickly in humid weather, it’s very easy to get overheated.
• Calculate how much to drink.
The American College of Sports Medicine (ACSM) recommends drinking 21/2 - 5 cups (20-40 ounces) of fluid per hour during exercise. After exercise, drink 2-3 cups (16-24 ounces) of fluid per pound of body weight lost through sweat. To help you get an idea of the amount of fluid lost, weigh yourself before and after intense workouts and record the difference.
• Figure out what to drink.
ACSM recommends drinking water when your training session lasts less than 60 minutes. If it’s longer, use a 4-8% carbohydrate sports drink.
• Know when to refuel with carbohydrates.
If you swim, bike or run at a modest intensity for 30-60 minutes three to five times per week, you can maintain adequate carbohydrate stores by eating a balanced diet. If you train harder or longer at a time, your muscles need to be refueled with carbohydrates immediately after exercising and again at the next meal or snack. This practice can ensure that carbohydrates stored in the muscle are consistently replenished.
• Choose the right type of carbohydrate.
Carbohydrates in liquid form, such as sports drinks or juices, can be easier to digest than solid foods post-exercise. However, power bars, or bagels make great food choices.
• Why you also need protein.
Protein is an important building block for muscle. Eating proteins and complex carbohydrates within one hour after exercising can enhance insulin response, which encourages resynthesis of muscle glycogen.
• Know how much protein to eat.
Most experts recommend eating carbohydrates and protein in a ratio of 3:1 or 4:1 post-exercise. An example would be 3 servings of grains plus 1 serving of turkey/meat.
• Realize when you need sodium.
When training in high heat and humidity, sodium losses can be as much as 10 grams per day. Several hours of exercise in cool temperatures will also deplete sodium levels.
• Learn what foods contain sodium.
Sports drinks that contain electrolytes (sodium and potassium) as well as whole foods that contain a significant amount of sodium will help replenish the sodium lost during a training session.
Friday, January 5, 2007
Triathlon Fit Facts: 10 Reasons Why Warming Up is Important
Musculoskeletal injuries and medical problems can occur from participating in physical activity and exercise, however the benefits far outweigh the risks. You can decrease your risk of injury by gradually working up to a desired level of activity and by adequately warming up the muscles and joints prior to exercise.
Here’s why a 5 minute warm-up prior to activity is important.
Happy training!
Dorothy, TriSportsTraining.com
Here’s why a 5 minute warm-up prior to activity is important.
- Warming up increases the break down of oxyhemoglobin, a chemical com-plex of oxygen and hemoglobin. This process results in the release of oxygen from the blood, enhancing the delivery of oxygen to the exercising muscle.
- Warming up increases body temperature. An elevation in body temperature pro-duced by warming up reduces the potential for skeletal muscle and connective tissue injuries. Cold muscles and tendons are more susceptible to injury.
- A 5 minute warm-up increases blood flow to the exercising muscles. A greater level of blood reaching the muscles involved in the activity aids in the delivery of the important fuels (e.g., glucose and free fatty acids) required for energy production.
- A 5 minute warm-up increases blood flow to the heart. A greater level of blood delivered to the heart reduces the potential for exercise-induced myocardial ischemia.
- Warming up decreases the viscosity of the muscle. Reduced muscle viscosity increases the suppleness of the muscle, thereby enhancing the mechanical efficiency and power of the exercising muscles.
- Warming up also causes an early onset of sweating. An early onset of sweating promotes evaporative heat loss and as a result decreases the amount of heat stored by the body. This will help to prevent an individual’s body temperature from rising to dangerously high levels during (more strenuous) exercise.
- It also enhances the speed of nerve impulse transmission. As nerve impulses are conducted at a faster rate, neuro-muscular co-ordination tends to improve, resulting in better performance of certain motor tasks.
- A warm-up increases the blood saturation of muscles and connective tissue. A higher level of blood reaching the muscles, tendons, and ligaments involved in the activity increases the elasticity of these tissues, resulting in a safer, more effective performance of stretching exercises.
- An appropriate warm-up prepares the cardiovascular system for the upcoming (more strenuous) physical activity. Warming up helps to ensure that the cardiovascular system (heart and blood vessels) is given time to adjust to the body’s increased demands for blood and oxygen.
- It also prepares the muscular system for the upcoming (more strenuous) physical activity. Warming up provides a transition from a resting state to strenuous exercise, and may reduce the likelihood of delayed muscular soreness.
Happy training!
Dorothy, TriSportsTraining.com
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