Get Moving for Life

Thursday, April 22, 2010

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Sunday, April 11, 2010

Stretch Tip - Optimal Length of Time to Hold a Stretch

In our March Quick Poll we wondered what people thought is the optimal amount of time to hold a stretch if they are trying to gain lasting changes in their flexibility. Many people thought 30-45 seconds was optimal, however Chris and Ann Fredrick in Stretch to Win urge their athletes to stop thinking about the duration and focus more on their breathing and how the stretch feels.

The stretch wave breathing tempo goes from very rapid when warming up down to very slow when focused on restorative stretching. To increase flexibility we need to reach a plastic point in the tissue where it releases and it will stay there. We are trying to actually remold the tissue just like if you were to melt a piece of plastic, reshape it and then let it cool.

How long this takes depends on a number of things including, state of hydration, genetics, age, previous flexibility training, other medical conditions (osteoarthritis, Parkinson's) and how chronic the tightness is. Start with a very slow breath wave, which is 3-5 nice slow-long breaths (maybe longer) and learn to listen (feel) for the release. As you exhale allow your intent to be lengthening; never force a stretch to go further than it wants to on that day.

Get Stretch to Win today or book a Fasical Stretch Therapy session to learn more about how to enhance your flexibility and freedom to move. Subscribe to our newsletter to get monthly stretching tips.

Labels: fascial stretch therapy, flexibility, quick poll, stretch tips

Seeking the Peak: 3 Steps to Predicting Endurance Performance

It is often difficult to predict our performance in athletic events and in business. Remember, we can only predict our own performance -- not our placement. Sometimes we get caught up in gathering more and more information because we think we don't have enough to make a precise or accurate decision to achieve our desired result. Or we get stuck thinking that we don't have any information. Even our gut instinct is going on some information that we have, but may not be entirely aware of.

I recently read a book called, How to Measure Anything in Business. In this book, Douglas Hubbard teaches us how to become more confident and more accurate in measurements. He demonstrates that decisions can be made even if we think we don’t have any information (which we actually do if we think about it). This includes "intangibles" which are often thought of as immeasurable.

Estimating from one's past performance is often one of the best ways to predict future performance. I have accumulated several years of past performances including the BMO Vancouver Half and Full Marathons, the Sun Run, the Grouse Mountain Run and many Biathlon races to help me figure out how long it might take me to complete the Seek the Peak in July 2010. Other pieces of my puzzle are 2009’s race results for the BMO Grouse Mountain Run (GMR) and Seek the Peak. The winner in my age group (30-39 years old) of the GMR competed in both. Another method is to complete fitness assessments related to your sport. I have past Max VO2 tests and recently completed a Running Blood Lactate Balance Point Test with Nicola Gildersleeve.

Step 1: Gather Information

2009 BMO Grouse Mountain Run (GMR)

Alfred 40: 40 min

Age-Group Winner (AGW) 31: 31 min

2009 Seek the Peak

Stage 3 Time AGW of GMR 38:16 min

AGW of GMR Total Seek the Peak Time 1:36:59

2010 Lactate Balance Point: 170 bpm at 7.00 miles per hour

1999 Max VO2: 69 ml/min/kg according to a bike with respiratory measurements

2010 Max VO2: Polar Own Zone as of March 1 - 56 ml/min/kg. As of April 10 - 70ml/min/kg

2003 Vancouver Marathon: 4:08:59

2002 Vancouver Half-Marathon: 1:45:54 (approx)

Step 2: Analyze Information

Method A - Performance Percentage

= Seek the Peak Pace of GMR AGW / PPGMR x Seek the Peak AGW of GMR

= 1:36:59 / (31:18/40:40) = 1:37:00/.77 = 2:06:00 Hrs

Method B - Age Group Winner -

Stage 3 Comparison to Grouse Mountain Run

GRPP% x 40:40min = (38:18/31:16) x 40:40 min = 1.23 * 40:40 min = 49:58min

Scroll down to the results of Seek the Peak 2009 until 49:58 min for Stage 3 = 2:00:00 Hrs.

Method C - Lactate Balance Point Pace

Pace at Lactate Balance Point x 16 km = (60 min / 11.26) x 16 km

= 5.32 min/km x 16 km = 85 min

Assumption: Somewhere I read that trail runs can be 30-100% slower than road running, which makes physiological sense due to the uphills, downhills and foot placement.

Method C = 85 min x 1.30 = 110 = 1:50:00 Hrs

Method D - Lactate Training Book Pace Prediction

Lactate Training Book where Lactate Balance Point V4 is 100% which is 10 km and 20km pace 98.8%, assume 16 km pace is 99% of V4

Method D = (5.32 min /km)/.99) x 1.3 x 16 km

Method D = 1:52:00 Hrs

Step 3: Interpret Information

I intuitively knew that I could reach a Grouse Grind time of sub 40-minutes. I achieved this on September 10, 2009. (Read the full article about gaining confidence.) This gave me the confidence that if I were to race with my current conditioning, a predicted time for Seek the Peak (2010 Event Info) between 1:52:00 hours and 2:06:00 hours is accurate. These four methods show us that they are within 14 minutes (~10%) of each other. How much more precision do you need to interpret and create a training plan? Sometimes too much information ends up being just data and stops us from taking action.

A very easy way to predict your time is to complete the race course during your training, e.g., do it in portions at or near race pace then add them all together. The additional benefits of this are that you will become familiar with the terrain and be more confident on race day.

Resources:

Janssen, Peter, Lactate Thershold Training: Human Kinetics 2001

Labels: endurance, heart rate training, hiking, maxV02, predicting performance, tempo

Saturday, April 10, 2010

Beginner Strength Training Tips for Limiting Knee Pain During Hiking

North and West Vancouver are prime destinations for hiking because the mountains are very accessible. Some of our clients live next door to several different trails and enjoy this activity from the spring up until the first snowfall. Knee pain may be experienced while hiking; it can largely be prevented with proper exercise progressions.

Chronic knee pain, not associated with direct trauma such as a fall or twist, is often a result of long-term muscle imbalances. If you are experiencing pain that is either getting worse or not getting any better, have your doctor or physiotherapist assess it. As Kinesiologists, we look at the entire chain of movement. This means watching clients move while doing strength and flexibility tests to discover where muscle imbalances are.

Assessments include overhead squats and single-leg squats. Some things that show up are weak outer hips/tight inner hips, tight hip flexors/weak glutes, weak quadriceps/tight hamstrings and tight calf muscles. When these movements are not completed in a balanced and optimal manner, we first address any muscle tightness or weakness to develop smoother, more functional movement patterns. This is much before any type of loading is done; body weight is often enough.

Areas to focus on are: Quadriceps, Hamstrings, Calves, Glutes and Upper Body. The following are some suggestions. Remember to let joint pain be your guide; be aware of your own limits and start gradually. A little muscle discomfort is a sign that you are challenging your body; it is when you rest the following day that your body adapts. We suggest that anyone unfamiliar with these exercises hire a Kinesiologist or knowledgeable Personal Trainer.

If you are new to weight training or are rehabilitating from an injury, start with the beginner exercises.

Phase I - Isolated Beginner (4 weeks):

To fatigue (when form fails), 1-3 sets, 60-second rest between sets or complete as a circuit. 2-3 days per week with one day of rest, e.g., cardio or light physical activity, in between.

Side Lying Leg Raises: Lie on your side. Keep your ribs lifted and your core in neutral. Your hips are stacked on top of each other and your bottom leg is bent. Exhale to lift the top leg up towards ceiling and slightly behind, inhale to lower. Tip: Complete this with your back to a wall. Gently press your heel against the wall while lifting and lowering.
Clams: Start is the same as above, but with both knees bent and heels touching. Exhale to raise the top knee up, keeping the heels together. Don't rotate hips.
4-Point Kneeling or Pointed Dog: Start on your hands and knees; hands under shoulders, knees under hips. Keep your pelvis in neutral and engage your core. Exhale to reach one leg back. Focus on using your buttocks to raise the leg only as far as neutral is maintained. Alternate sides. Bend your arms, placing the forearms on the mat. Lie on a ball if it's difficult for your wrists.
Shoulder Bridge: Lie on your back with your arms by your side, knees bent, and heels hip-distance apart and slightly in front of the knees. Keeping your spine in neutral, exhale to use your glutes (buttocks) to raise the hips; inhale to relax your glutes and lower. Be aware of any rotation of the pelvis or if the knees are dropping or moving out to the side. Keep legs parallel to each other.

Phase II - Integrated Beginner (4 weeks)

12-15 reps, 1-3 sets, 60-second rest between sets or complete as circuit. 2-3 days per week with one day of rest , e.g., cardio or light physical activity in between.

Stability Ball Wall Squats
Seated Leg Curls or Lying Leg Curls (single-leg)
Leg Press (single-leg) - keep legs parallel, finish with a slight bend in leg.
Standing Calf Raise (body weight)
Leg Extension (single-leg) - use the thigh, the lift the bar up, finish with slight bend in leg.
Stiff Leg Deadlift (body weight, use a dowel or broomstick to start)**
Stationary Lunges or Step-Ups

Progress gradually by adding 5% resistance when the last repetition is easy. Try using 5-lb dumbbells for the step-ups or lunges.

We recommend single-leg because strength imbalances show up. If one side is noticeably stronger, try one set for the stronger side and two to three for the weaker side.

** Many people have difficulty completing the proper hip hinge. Stiff Leg Deadlifts need to be done with the spine straight, and the core engaged. Lifting is done with the hamstrings and glutes. We often see this exercise done incorrectly in the gym. Hire someone to teach you and watch this video of a proper Romanian deadlift.

Hip and thigh strength are important to develop for hiking. The hip drive is used to propel you up the mountain while strong thighs are especially needed to prevent too much loading when going downhill.

There are many progressions from the two phases here. We would be happy to answer any questions as well, just leave a comment below. Anyone in the Vancouver area who wants a personalized program designed by a Lifemoves Kinesiologist, please email us.

Other Knee Post

Simple Tips to Get Moving with Knee Osteoarthritis

Labels: hiking, injury prevention, joint pain, knee, muscle