The Telkom 94.7 Cycle Challenge is around the corner. Here are some of my TOP NUTRITIONAL TIPS for race day.
The hot November conditions, makes this race a challenge due to the heat, dryness and often warm winds. Preventing dehydration is key to sustained performance:
- Start hydrating two days before race. Your urine should be just yellow/ straw coloured. If its dark/ you can smell it, you are dehydrated.
The name, Levator Scapulae, says it all: Levare – to lift, and Scapulae – shoulder blades. These are Latin terms.
The two muscles originate from C1 to C4, which are the first four vertebrae counting from the base of your head downward. If you place four fingertips at the base of your skull, they will roughly cover the first four vertebrae. The vertebrae have small ‘lugs’ on their sides, and it’s on to these that the muscle attaches. The muscle then travels downward to the medial border of the scapula or shoulder blade. Continue reading
A look at the differences between Trigger Points, Acupuncture and Acupressure.
The video looks at the role of dry needling within the context of trigger points, acupuncture and acupressure. The two links that detail the parallels between acupuncture and ‘western’ treatments for injuries such as Plantar Fasciitis and Patella Femoral Pain Syndrome can be found below.
Here are the two links mentioned:
I hope that this has been helpful.
There is a common thought among athletes that taking vitamin and mineral supplements, will give more energy. I find this especially true for Vitamin B and frequently hear athletes talking about going for weekly injections (you now require a prescription for Vitamin B injections as they were being misused by athletes). Don’t be fooled by marketing and your peers! Vitamins and minerals have specific jobs in the body and only small amounts are needed for health. If however, you are deficient in a micronutrient, supplementation is necessary to reverse any pre-existing deficiencies, and then yes, you will feel the difference in your performance. Continue reading
The Sartorius muscle is the longest muscle in the body. It’s also one of the most interesting.
This article serves two purposes.
Firstly – to give you a better understanding of your body.
Secondly – for people experiencing pain in the inner thigh or the lower portion of the outer hip- you may have pulled or strained your sartorius muscle. (Pain on the inside of the knee might also come from a strained Sartorius).
There has been a debate on the go for ages as to whether triathletes should do tumble turns. I believe that all swimmers should, and here are my reasons:
- Tumble turns look cool.
There is nothing as cool as walking past a pool and seeing a huge splash area at the end of a lane. Tumble turns are cool, and you want to look cool.
- Tumble turns are good for backs.
When you swim, your lower back goes into an exaggerated C shape. The front top of the hip rotates downward, and the coccyx rotates upwards. The correct terminology for this is an anterior pelvic tilt. This can have the effect of shortening some of the lower back muscles. A tumble turn gives you the chance of stretching them out again. I have written more about that here.
- Tumble turns help you to control your breathing.
As you approach the wall you take one big breath, you typically have to hold on to that for a stroke, and then for the extended turn slowly breath out through your nose and push off from the wall. You will feel a bit ‘oxygen hungry’ after all of this. Swimmers who learn to control their breathing are less likely to panic if they miss a breath because of a wave going over them while in open water.
- Swimming is all about repetition.
Swimming is tricky. You can put most people on a bike and they can ride – sort of. Most can put on a pair of running shoes and go for a short run. Swimming is different. The skill levels are through the roof. A tumble turn is a skill that’s perfected over time. Your first few tumble turns may be tricky – mine were. I can remember not knowing where the surface was as my body spun out of control. I remember popping my head up in the wrong lane. I can also remember, over time, getting things right and the thrill of learning another skill.
- Putting one arm out to help you lift and rotate your body can cause shoulder strain.
Watch a non-tumble turner as they approach the wall. Either their left or right arm will hit the wall, push down as they lift their torso, and then twist backward as they twist their torso around. The downward repetitive motion on your humerus can cause all sorts of shoulder issues, shortened pectorals and strained rhomboids.
- It’s quicker to do a tumble turn.
This is one of my favorite humor pieces and it’s true.
Two links: The most important part of your swim stroke. This will take 2 min 43 sec to watch.
The second link will give you details of a swim squad that I run – Swim squad details.
Hope this all helps,
Fats and fatty acids are an essential component of the diet. They provide the body energy, have essential structural, storage and metabolic functions and they help with the absorption of essential fatty acids and fat soluble vitamins A, D, E and K.
Not all fats are created equal. They are divided into different categories depending on the type of bonds: Continue reading
This is a 6-minute video that looks at Calf injuries.
The human body is complex and injuries often need to be looked at from various angles. It’s pointless to guess, you need to access. Have a look at our Runner’s Leg Assessment and give us a call if you feel we can help.
A new medical report came out this week, looking at the link between exercise and your health. It has some really important points on overall health and exercise, so I thought I would distil the pertinent points. The report is one of those typical pain in the butt medical articles with a really short and punchy title as follows: Physical activity prescription: a critical opportunity to address a modifiable risk factor for the prevention and management of chronic disease: a position statement by the Canadian Academy of Sport and Exercise Medicine. As I said, it just rolls off the tongue. I am going to break the central points up into a series of bullet points that will hopefully inspire you to swim – bike – run, or whatever it is that you do, more.
This video includes three habits that can contribute to ITB injuries. I look at 3 postural habits that you can fall into while Sitting, Standing & Sleeping.
The video takes less than 3 minutes to watch.
You can read more about the injury here – https://sbrsport.me/2012/09/26/what-is-itb/
Hope this is helpful.