Core Workout using Swissball - Rasmus Henning

It's all in the HIPS!!!!

This from Ironman.com

If you’re looking to combat injuries and improve performance, increasing your hip strength will give you plenty of bang for your buck. Here are five of Phelan’s favorite strength exercises to keep you healthy and fast:

1. Hamstring Ball Curls: Lie on your back with your legs extended and your heels on top of a stability ball. With your hips held in the air, slowly roll the ball towards your body until your feet are flat on top of it. Roll back out and repeat 15-20 curls.

2. Single Leg Squats: With your arms held out in front of your body for balance, stand on one leg with the other leg extended out. Carefully squat down, making sure the knee of your standing leg doesn’t go over the toes of that foot. Stand back up and repeat on each side 15 to 20 times.

3. Sideways Band Walking: With a Thera-Band around your ankles, walk sideways, keeping your knees straight with each step. Take 20 steps to the right and 20 steps back to the left. Repeat 2-3 times.

4. Russian Twists: Lie on a stability ball holding a 5 to 10 pound medicine ball. With your arms outstretched toward the ceiling, alternate rotating your upper body to the left and then the right. Repeat 30 times.

5. Single Leg Deadlift: Stand with your legs straight and a 5-pound dumbbell in each hand. With your right leg firmly planted, lean forward, lowering the dumbbells to the floor and raising your left leg straight out behind your body. Once you reach the floor, return to a standing position and repeat 15 times on each side.

Originally from: http://www.ironman.com/triathlon/news/articles/2015/02/all-in-the-hips.aspx#ixzz3Suu8mtYo

The Boys are back in Town!

Alright, it's time to get cracking.

Setting goals and killing them.

The next goals set after this weekend (AusSuper Corporate Triathlon in Melbourne) is the Ironman 70.3 Ballarat on December 13th 2015. Sam and myself have signed up and the YTRi is going to start going full force.

3 swim sessions per week, 3 bike sessions per week and 3 run sessions per week. We will be getting some assistance from guest coaches whose goals are to see YTRi flourish as a Jewish Orthodox triathlon club.

Email me if you want to get on board with the goal of creating a massive 15/16 triathlon season.

Over for now, till next time. Will be a race report from Sunday.

Dov

Using your Glutes correctly

OK People, this is some critical knowledge I have found. A big thanks to the Y-Tri officially sanctioned sports trainer and myotherapist Shimon Goldman for the insight.
Many running and cycling, and even swimming injuries and strains can be prevented by strengthening the Glute Medius muscle that is seldom strengthened in everyday life activities and requires specific exercises to strengthen.

See below:

Strengthening your glutes and getting them to work, or activate correctly whilst running is one of the most important factors in preventing running injuries. If your glutes aren’t working properly you can predispose yourself to an overuse injury such as ITB Friction Syndrome, shin splints and stress fractures. Stronger glutes will enable you to maintain your form and technique for longer whilst running. This will not only help to prevent injury but will enable you to run faster for longer.
Initially it is best to start glute strengthening in a non-weight bearing position, to enable you to get the muscles firing and wake them up! You can also begin strengthening in this way if you have an injury that prevents weight bearing. Following this you want to add exercises that put your body into positions that are more functional. Basically a position that replicates running. This will ensure that the muscles know how to work when you are actually running which is extremely important!!!

Non – Weight bearing exercise:

Side hip abduction:
Great non-weight bearing exercise to get your Glute Med working.

• Begin by lying on your side with your knee extended and hip in neutral.
• Raise your top leg up to approx 30deg.
• Ensure that you don’t flex the hip at all during the exercise. If you do you will be working hip flexors more than your glutes!

NB: An article by Distefano et al (2009) found this exercise to be the most effective in getting Glute Med to activate.
15 reps x 3 sets

Ensure you are lying on your side, without leaning forward or backwards. Use your lower leg to stabilise your body in this position.

Weight bearing (functional exercise):

Keep your heel on the ground, and try to remain as upright as possible whilst performing the single leg squat

Single leg squat:
Great exercise if done well to strengthen Glute Med.

• Start with your hands on your hips.
• As you balance on one leg ensure that your opposite hip doesn’t drop – your hands should stay level.
• Doing this exercise in front on a mirror is a great idea so you can see exactly what you look like!
• Making sure that your hands stay level slowly bend through your standing leg and perform a Single Leg Squat.
• Don’t let your knee move inwards as you bend your knee – keep it lined up over your second and third toes.

Not only does this exercise strengthen Glute med but Glute Max as well! Glute Max is a power muscle, which is used to help propel us forward when running. Two for the price of one with this exercise.
10-15 reps x 3 sets
NB: (Ensure all repetitions are done with correct technique. Reduce the amount if you are unable to maintain technique)

Glute med at Wall:

You can buy soft exercise balls from your physio, or get creative with a deflated ball of some description from your garage. Either way you want something with a little “squish” to it.

This is a personal favourite of mine. Position is everything with this exercise.

• You need to be standing next to a wall side on.
• The Glute you will be working will be your outside leg.
• Bend your inside knee and place the side of that knee on the wall.
• Ensure nothing else is touching the wall (don’t let your hips rest on the wall!!).
• Make sure your standing knee is slightly softened (not locked into full extension).
• Gently then push your side knee into the wall and hold for 30sec.
• What you should feel is a burning sensation around the outside of your standing hip – Glute Med working!

3 reps of 30 second holds
This exercise is great because you can progress it by adding single leg squat with your standing leg!

Pelvic Drop/hip hitch:
Standing on a step side on with your standing foot on the edge of the step and your other leg in the air off the step. This exercise involves keeping both knees and hips in neutral and dropping your foot (which is off the side of the step) down towards the floor and then slowly bring it back up to level with the other foot. Again with this exercise you are working the glute on your standing leg.
15 reps x 3 sets

Notice the hips are in alignment at the starting position

Use control when dropping the foot down to the floor, and use your glutes to bring your hips back to square

Glute strengthening is something that we should be doing 3-4 times per week along with core strengthening!!!!


Thanks to Sarah Thomson of Innovations Sports Physio for sharing her knowledge on glute strength to prevent running injuries.
You can find out more about Sarah and her physiotherapy business on her website.
Also follow Innovations Sports Physio on Twitter and Facebook.

References:
Boren, K., Conrey, C., Coguic,  J., Paprocki, L., Voight, M., Robinson, T.K. (2011) Electromyographic Analysis of Gluteus Medius and Gluteus Maximus during rehabilitation. The International Journal of Sports Physical Therapy. 6(3)206-223
 
Distefano, L., Blackburn, J.T., Marshall, S. & Padua, D. (2009) Gluteal Muscle Activation During Common Therapeutic Exercises. Journal of Orthopaedic and Sports Physical Therapy. 39(7) 532-540

Put these unexpected foods to work in your training, racing and recovery

Just read this on Ironman.com....going to get some butter.

You might think you have your recovery nutrition down and your race day fueling nailed, but what about your daily nutrition? You’ve no doubt heard of so-called “super foods,” complete with their super price tag and super claims attached. I guarantee that you have at least three of the the five foods below in your fridge or pantry already. They are cheap, and can be incorporated into your diet in a variety of ways.
Go ahead, be surprised.
Eggs: Eggs are an endurance athletes’ best friend. Containing the highest quality protein of all foods, eggs are in the gold standard for protein. All the essential amino acids are represented in an egg: lysine, threonine, leucine, isoleucine, valine, phenylanine, tryptophan, histidine and methionine, and their protein is highly digestible (meaning it can be retained and used by our tissues.)
Eggs are also rich in vitamins, minerals, Omega 3 fats and antioxidants, and contribute significantly to energy production, strength and power as well as muscle synthesis and recovery. Convenient, cheap and easy to prepare make eggs an athlete-friendly dish for busy triathletes.
Butter: Yes, you read that right. Butter’s saturated fat is not the villain it was once thought to be, and in fact offers many health benefits. Saturated fats are necessary for brain function, support the immune system and metabolism, as well as cell structure and function. Butter is also not only a good source of vitamins (A, D, E and K) but is necessary for absorption of fat-soluble nutrients in vegetables. For triathletes burning through calories in multiple daily training sessions, butter provides energy and assists in production of hormones that help buffer the stress of intense exercise.
Turmeric: This root resembles ginger, but is most commonly found in powdered form or as part of a curry powder blend. Studies have shown that compounds in turmeric may inhibit production of inflammatory markers in muscle tissue, and enhance post-exercise muscle repair. Turmeric has also been shown to assist with circulation and the delivery of oxygen to working muscles.
Peppermint: Simply smelling peppermint may help boost your performance. Studies reveal that speed and strength are positively affected by the odor of peppermint or spearmint. You could consider adding fresh mint leaves to your drink or trying something mint flavored during that next key workout or race for a natural performance boost.
Chocolate: Cocoa is one of the richest sources of antioxidants we know of so far, and has been proven to have positive effects when it comes to heart and cardiovascular health. High levels of magnesium also mean it is beneficial for muscle function. But one of the latest findings that’s most applicable to triathletes is that cocoa has the ability to act as a mild sunscreen. When consumed in just 20 grams of dark chocolate, flavanols—one of the many antioxidants in cocoa—reduce UV-induced skin burning and help to fight off skin cancers. For triathletes, time in the sun is a given, making this a delicious and necessary addition to any diet. (Note: it is the cocoa that contains the health benefits, so consuming dark chocolate with a high cocoa content is the way to go.)
Want to aid your hard training with performance-enhancing foods? Get creative in the kitchen and put these foods to work in your diet.
Pip Taylor is a nutritionist and professional triathlete.


Originally from: http://www.ironman.com/triathlon/news/articles/09/5-superfoods-for-triathletes.aspx#ixzz2fCI6hShM

Sebastian Kienle bike speed 70.3 2013 Las Vegas

Time to post a few things. Meanwhile check this out, I wonder if Sebbi can match the pro tour time trial riders, thats how you win an Ironman World Championship

A quick word on Nutrition

We have discussed it at the AGM and we will have plenty to lay down as principles and guidelines.

Every now and then I come across some interesting tips or recipes to help, too many to remember, this blog will ensure that they will never go to waste again.

So here it is. We discussed that the professionals say the key to a balanced healthy body is 20% fitness but 80% nutrition. Nutrition is hard, not just becuase we love food but because its about getting the right foods under time constraints, while keeping kosher, and while balancing a budget.

Reading this piece from Novak Djokovic, I have tried to keep an open mind to the above, and understanding that this guy probably has two full time dieticians.

Here is the link:
http://www.news.com.au/sport/tennis/novak-djokovic-credits-strict-diet-for-tennis-success/story-fndkzym4-1226704691711

He has a book coming out that includes his strict nutrition regimend, so we aren't going to stick to one block of chocolate after 6 hours of exercise. I would eat the whole bar and a tub of ice cream, however alot of his diet makes sense and the three day meal structure below provides some great ideas for filling nutritous meals. If anyone finds Cashew and Almond butter give me a yell.

Day One
Breakfast: Water first thing out of bed; two tablespoons of honey; muesli (including organic gluten-free rolled oats, cranberries, raisins, pumpkin or sunflower seeds and almonds)
Mid-morning snack (if needed): Gluten-free bread or crackers with avocado and tuna
Lunch: Mixed-greens salad, gluten-free pasta primavera (including rice pasta, summer squash, courgettes, asparagus, sun-dried tomatoes and optional vegan cheese)
Mid-afternoon snack: Apple with cashew butter; melon
Dinner: Kale caesar salad (kale, fennel, quinoa and pine nuts) plus dressing (including anchovies or sardines); minestrone soup; salmon fillets (skin on) with roasted tomatoes and marinade
Day Two
Breakfast: Water first thing out of bed; two tablespoons of honey; banana with cashew butter; fruit
Mid-morning snack (if needed): Gluten-free toast with almond butter and honey
Lunch: Mixed-greens salad, spicy soba noodle salad (including gluten-free soba noodles, red bell pepper, rocket, cashews and basil leaves, plus spicy vinaigrette)
Mid-afternoon snack: Fruit and nut bar; fruit
Dinner: Tuna niçoise salad (green beans, cannellini beans, rocket, tuna, red pepper, tomatoes and canned chickpeas), tomato soup, roasted tomatoes
Day three
Breakfast: Water first thing out of bed; two tablespoons of honey; gluten-free oats with cashew butter and bananas; fruit
Mid-morning snack (if needed): Home-made hummus (including chickpeas and gluten-free soy sauce) with apples/crudités
Lunch: Mixed-greens salad, gluten-free pasta with power pesto (including rice pasta, walnuts and basil leaves)
Mid-afternoon snack: Avocado with gluten-free crackers; fruit
Dinner: Fresh mixed-greens salad with avocado and homemade dressing; carrot and ginger soup; whole lemon-roasted chicken

So there you have it good vegetables, a dose of fruit, wholesome chicken and fish. So the gluten free bread and pastas, nut butters, and other specialty foods will break the bank, especially from a kosher perspective, but perhaps we can start with some small meal substitution to slowly build up to this level of dedicated nutrition. Also I am conflicted on the no dairy part, it is my belief that everyone must cater to their body and blood type; dairy works for some, doesn't work for others. Same with gluten.

There will be more structured planning of nutrition goals later but Novak is a great role model to aspire to.