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  • How To Beat Piriformis Syndrome
    ll feel a slight tingling along the outside of your leg In my experience piriformis syndrome is much more common than herniated discs in runners To treat piriformis syndrome the vast majority of sports practitioners emphasise stretching and massaging the piriformis to soften the muscle and reduce tension on the sciatic nerve The most effective method to lengthen the piriformis is with the dynamic stretch illustrated in figure 3 Prior to performing this stretch consider using a softball to massage the piriformis muscle Because this muscle is thickest where it leaves the sacrum it is important to loosen this specific area prior to stretching Fig 4 You should be careful while massaging the piriformis muscle to make sure you don t irritate the sciatic nerve by focusing the massage near the sacrum and along the outside of the hip You can tell if you re accidentally hitting the sciatic nerve because your leg will go slightly numb To avoid irritating the nerve it is important to hold stretches for no more than 20 or 30 seconds since a prolonged stretch can also pinch the nerve As a rule the stretches should be done frequently throughout the day for short durations only Even though most sports doctors suggest that piriformis syndrome can be corrected with stretches alone any injured runner will tell you that stretching and deep tissue massage often provide only temporary relief In an attempt to improve clinical outcomes a group of sports physical therapists came up with an alternate theory for the development of piriformis syndrome These PTs claim that because gluteus maximus is the hip s most powerful rotator weakness of this muscle may allow the hip to twist in excessively while running resulting in higher forces being transferred to the piriformis muscle While attempting to compensate for the weak glute max the piriformis muscle becomes overworked and stretched eventually irritating the neighboring sciatic nerve To test their theory that glute weakness can cause a piriformis syndrome researchers had an athlete with a two year history of piriformis syndrome perform specific exercises to strengthen the hip Following this structured exercise intervention the athlete reported 100 percent pain relief that continued to the one year follow up After reviewing the literature on piriformis syndrome these authors made the interesting observation that although nine different studies reported that hip weakness was associated with piriformis syndrome only two authors recommended strengthening exercises with one study pointing out that that incorporating hip abduction exercises seems to hasten recovery from a piriformis syndrome Figure 5 reviews specific exercises that target the important hip muscles After reading this research I began treating runners with piriformis syndrome with the exercises in figure 5 and noticed significantly faster recovery times and reduced re injury rates In addition to stretches and strengthening exercises runners with piriformis syndrome often have to change the way they sit and sleep Because rotating the hip up and out reduces tension in the piriformis muscle runners with this injury tend to

    Original URL path: http://triathlete-europe.competitor.com/2016/04/13/how-to-beat-piriformis-syndrome (2016-04-25)
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  • 9 Stretch Cord Exercises To Improve Swim Strength And Technique
    alternative triceps extension exercise View Larger Image Single Arm Pull Position yourself just like the scull drill Slowly pull one arm all the way back to your thigh focusing on each phase of the stroke catch pull finish Release that arm to the front and pull with the other arm Emphasize technique by performing this drill slowly or build strength and endurance with very quick and constant movements View Larger Image Double Arm Pull Same as the single arm pull but performed with both arms simultaneously The focus is on a constant acceleration of the hands from the catch to the finish View Larger Image Chest Fly Face away from the attachment and stand tall Raise arms into a T position at chest height With a slight bend in the elbow pull arms together to meet in the front Control the speed of the release for an additional eccentric exercise View Larger Image Reverse Fly Perform the same as the Chest Fly but done while facing the attachment Focus on the eccentric loading by resisting and controlling the speed of the cords as they retract Try these simple exercises to improve strength and technique on land Stretch cords are a versatile underrated tool to use for developing strength and technique in the water Many elite athletes including Olympian Gwen Jorgensen carry their cords with them while traveling to facilitate an entire swim workout if a pool is not readily available or to use for a race warm up when not allowed in the water before an event Keep your cords in your swim practice bag to use before you get in the water Attach your cords to a fixed object on the pool deck like a starting block or fence post Perform a few minutes of light muscle activation with the following drills to emphasise good technique Strength Workout You can replicate an entire swim practice if you don t have access to a pool or if you missed a swim after a busy day of work After 15 20 minutes of these exercises you ll leave with a bit of sweat and a lot of fatigue in your major muscles Do 10 15 reps of each exercise and each arm when applicable Related Stories Exercises to improve your reactive strength Run Training By Time Or Distance Block Training For Cycling Strength Mobility For Swimming FILED UNDER Photos Training TAGS strength stretch cords swimming Photo Galleries Exercises to improve your reactive strength The BEST Swim Centre lives up to its Name How To Beat Piriformis Syndrome First Ride Rotor Uno hydraulic drivetrain Shimano Introduces New Road Hydraulic Disc Brakes 15 Minute TRX Run Strength Workout Exercises To Build Your Swim Strength First Ride New Mavic carbon clinchers Brown Kessler Win Again At Ironman New Zealand Mario Mola Jodie Stimpson Win WTS Opener In Abu Dhabi Photos Preview The 2016 ITU World Triathlon Series Super Cushy Rides 14 Max Cushioned Running Shoes 1 of count More Galleries Most Read Popular Now

    Original URL path: http://triathlete-europe.competitor.com/2016/03/29/9-stretch-cord-exercises-to-improve-swim-strength-and-technique (2016-04-25)
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  • 15-Minute TRX Run Strength Workout
    for 2 sets View Larger Image 6 TRX Squat 30 reps Face the door with your feet about shoulder width apart Lower your hips down and back Stand up to return Perform exercises 5 and 6 consecutively for 2 sets Don t have the time for an elaborate weight session at the gym Try this short but effective TRX workout The TRX Suspension System is an invaluable tool for triathletes because of its emphasis on single leg training and stability two things we multisporters need to prevent injury and improve athletically TRX can be used practically anywhere to increase intensity in some exercises mountain climbers push ups or for assistance in others single leg squats to create a full body workout The pre season is a great time to put an emphasis on strength training and injury prevention and then carry it through the rest of your year Aim to do this routine 2 3 times per week TRX Home Suspension Kit 149 Related Stories Exercises to improve your reactive strength Run Training By Time Or Distance Block Training For Cycling Strength The Characteristics Of An Elite Performer FILED UNDER Photos Training TAGS strength TRX Photo Galleries Exercises to improve your reactive strength The BEST Swim Centre lives up to its Name How To Beat Piriformis Syndrome First Ride Rotor Uno hydraulic drivetrain Shimano Introduces New Road Hydraulic Disc Brakes 9 Stretch Cord Exercises To Improve Swim Strength And Exercises To Build Your Swim Strength First Ride New Mavic carbon clinchers Brown Kessler Win Again At Ironman New Zealand Mario Mola Jodie Stimpson Win WTS Opener In Abu Dhabi Photos Preview The 2016 ITU World Triathlon Series Super Cushy Rides 14 Max Cushioned Running Shoes 1 of count More Galleries Most Read Popular Now Most Watched The 1 Workout To

    Original URL path: http://triathlete-europe.competitor.com/2016/03/17/15-minute-trx-run-strength-workout (2016-04-25)
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  • Exercises To Build Your Swim Strength
    up keep arms straight and swing the weight up to shoulder height using your lower body and the momentum of the weight Let it swing between your legs as you go into a deep squat hinging at the hips with knees bent Reps 30 sec of continuous swinging rest 60 sec repeat 30 sec Medicine Ball Pushup Use a solid medicine ball that will roll and support body weight Position it under your right hand do one pushup Use right hand to roll the ball toward left hand Position the ball under left hand do one pushup Repeat this cycle Beginner Legs bent balance on knees Advanced Legs straight balance on toes Reps 2 10 pushups with 60 sec rest Related Stories Swim Tip Getting The Correct Hand Position Should You Finish A Bad Training Session The Perfect Two Week Taper How to do a proper plank FILED UNDER Photos Training TAGS advice Exercises gym how to strength swim Tips Photo Galleries Exercises to improve your reactive strength The BEST Swim Centre lives up to its Name How To Beat Piriformis Syndrome First Ride Rotor Uno hydraulic drivetrain Shimano Introduces New Road Hydraulic Disc Brakes 9 Stretch Cord Exercises To Improve Swim Strength And 15 Minute TRX Run Strength Workout First Ride New Mavic carbon clinchers Brown Kessler Win Again At Ironman New Zealand Mario Mola Jodie Stimpson Win WTS Opener In Abu Dhabi Photos Preview The 2016 ITU World Triathlon Series Super Cushy Rides 14 Max Cushioned Running Shoes 1 of count More Galleries Most Read Popular Now Most Watched The 1 Workout To Get You Ready For Ironman Exercises to improve your reactive strength How Pain Tolerance Affects Performance Five tips for avoiding bike Injuries Managing Your Energy Levels On The Triathlon Swim Why you should run on

    Original URL path: http://triathlete-europe.competitor.com/2016/03/15/exercises-to-build-your-swim-strength (2016-04-25)
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  • First Ride: New Mavic carbon clinchers
    hang of things the rims bite is startling at first we were able to take disc like lines into downhill switchbacks The pads hitting the fabric of the tracks produces a sound sort of like the whine of a Formula 1 car It s not annoying in fact we grew to like it but it s definitely noticeable And judging by the amount of rubber tailing off the ends of our pads by just the end of the second ride it s a safe bet that these wheels will require frequent pad replacements But that seems a small compromise for braking this good Development of the wheels was led by Mavic s head of composites R D Jean Christophe Minni who came to the company two years ago after a career in the aerospace industry One of his major advances was a construction method that allows Mavic to deliver seamless carbon clincher contours straight from the mold without the need for machine finishing which Minni says can compromise the integrity of the outer layers of carbon More importantly he developed a curing process that produces resins capable of handling temperatures up to 200 degrees Celsius Mavic claims that the resins used in most carbon rim manufacturing melt at temperatures well below that point which leads to failures The company says that at last year s l Etape du Tour where it provided rider support Mavic reps encountered 52 riders with wheel failures Of those 38 were carbon clinchers though the company couldn t say how many were down to melted rims versus cracks or other issues Mavic employed aluminum inserts in its previous generation of carbon clinchers to dissipate heat and keep temperatures below the melting point While there are curing processes that can deliver a melting temperature Tg above 200 degrees Celsius Mavic claims that they are too time consuming and expensive for wheel manufacturing Even with iTgMax Mavic s name for its new rim technology the company can produce only 300 wheelsets per week at its factory in Romania And the company s engineers claim that even under heavy sustained braking on long descents the main testing ground is Mont Ventoux its rims don t see temperatures in excess of 200 degrees In our initial test rides the Cosmic Pro Carbon SL C wheels with 25 millimeter tires and the now standard blunt aero profile spun up quickly and remained stable even in strong coastal crosswinds The Ksyriums with a 26 millimeter profile have a claimed weight only 60 grams lighter than the deep section Cosmics That s not much of a difference but all of the weight comes out at the rims The result is that the Ksyriums do spin up noticeably faster especially on climbs Between that and the superb braking performance we re looking forward to throwing these on our climbing bike for some longer term testing Our hunch is they ll become a favorite Both sets are 18 hole front and 24 hole rear

    Original URL path: http://triathlete-europe.competitor.com/2016/03/15/first-ride-new-mavic-carbon-clinchers (2016-04-25)
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  • Brown, Kessler Win Again At Ironman New Zealand
    40 split and despite some confusion that led to some lost time at the end of the bike sailed through the marathon 3 06 03 to take the victory with some time to spare Her 8 56 08 finish time shattered her previous course record of 9 05 45 which was set in 2015 Great Britain s Lucy Gossage was second at 9 05 07 with Australia s Carrie Lester claiming the final podium spot at 9 07 18 Today was by far my most enriching day in New Zealand which says a lot about a country and a town that means so much to me and my husband Kessler told Ironman com of her victory No day is perfect But overall you have to be consistent over all three disciplines which I did today and really it was a very pleasing performance 2016 Ironman New Zealand Taupo New Zealand March 5 2016 2 4 mile swim 112 mile bike 26 2 mile run Men 1 Cameron Brown NZL 8 07 57 2 Joe Skipper GBR 8 09 36 3 Callum Millward NZL 8 10 56 4 Matt Hanson USA 8 12 29 5 Matthew Russell USA 8 15 24 Women 1 Meredith Kessler USA 8 56 07 2 Lucy Gossage GBR 9 05 07 3 Carrie Lester ASU 9 07 18 4 Laura Siddall GBR 9 09 07 5 Amanda Stevens USA 9 12 49 Related Stories Gallery Report Brown wins eleventh Ironman NZ title Frodeno Kessler Win Ironman 70 3 St George Albert Kessler Win Ironman New Zealand Boardman Bikes Sign Kessler Stevens FILED UNDER Photos Race Results TAGS Cam Brown IMNZ Meredith Kessler Photo Galleries Exercises to improve your reactive strength The BEST Swim Centre lives up to its Name How To Beat Piriformis Syndrome First Ride

    Original URL path: http://triathlete-europe.competitor.com/2016/03/07/brown-kessler-win-again-at-ironman-new-zealand (2016-04-25)
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  • How Pain Tolerance Affects Performance
    the thing that prevents them from using that reserve capacity is the feeling of suffering Runners always reach a limit to their tolerance for suffering before they hit the limit of their physical capacity Hence the phenomenon of the end spurt In studies where athletes are asked to exercise at a fixed intensity to complete exhaustion they are able to complete a very short sprint at a much higher intensity immediately afterward Why Reserve capacity Because running performance is limited by suffering tolerance a runner with a greater suffering tolerance will typically out duel a runner of equal physical ability but lesser suffering tolerance in races A tantalising indirect proof of this idea comes from an interesting 1981 study involving swimmers Researchers induced ischemic pain a kind of oxygen deprivation pain in 30 elite swimmers by having them make a fist once every second while wearing a highly pressurised blood pressure cuff around their upper arms Pain tolerance was quantified as the number of fist contractions each more painful than the last a subject was willing to endure before quitting The authors of the study found that elite level swimmers were willing to continue making fists much longer than club level swimmers despite an identical point of initial onset of pain The club level swimmers in turn exhibited a greater pain tolerance than a group of non competitive athletes again despite equal pain sensitivity In short elite level swimmers club level swimmers and noncompetitive athletes differed in pain tolerance as much as they did physically But were the elite swimmers elite because they had a greater pain tolerance Or did they have a greater pain tolerance because they trained as elite swimmers Well it just so happens that the authors of this study measured the pain tolerance of the elite swimmers several times over the course of a competitive season As the weeks went by and their training became more intensive their pain tolerance scores improved So individual pain tolerance is clearly trainable to a certain degree While it is seldom talked about one of the most important objectives of a competitive runner s training is to increase his or her suffering tolerance The only way to do that is through familiarisation To resist suffering more successfully dig deeper into those reserves and perform better in races you must first break through limits of suffering tolerance in training Most runners have only physical rationales behind their toughest workouts That s OK because the best workouts to stimulate physical improvement are more or less the same as the best workouts to teach suffering tolerance But it can still be helpful to plan and execute your training with a conscious awareness of the importance of improving suffering tolerance through exposure to suffering Ironically you may find as I have that suffering in tough workouts is made a bit more tolerable just by embracing those feelings as part of the point Related Stories Swim Tip Getting The Correct Hand Position Should You Finish

    Original URL path: http://triathlete-europe.competitor.com/2016/04/21/how-pain-tolerance-affects-performance (2016-04-25)
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  • Swim Cramps: What, Why & How To Deal With Them
    coach I don t get cramps swimming This is not the case and recently I suffered a cramp because I had let things slip It occurred two weeks after I d competed in the World Masters Championships 3K open water swim Training had been sporadic after the event and with my focus being on pure swimming over the past two months I had not been to my regular yoga class The cramp happened following a long drive late night and a morning coffee I was in the pool with no dry land warm up and because I d arrived late I had only water After a solid 50 minutes of swimming I should not really have been surprised to get a cramp in my lower leg because I was guilty of all the key traditional things that might encourage cramp to occur Next Related Stories Swim Tip Getting The Correct Hand Position Should You Finish A Bad Training Session How to do a proper plank Why you should run on grass FILED UNDER Training TAGS About avoid cramp Cure exercise how to Information Overcome Prevent problem swim Most Read Popular Now Most Watched The 1 Workout To Get You Ready For Ironman Exercises to improve your reactive strength How Pain Tolerance Affects Performance Five tips for avoiding bike Injuries Managing Your Energy Levels On The Triathlon Swim Why you should run on grass Ask Coach Sara Best Drill To Promote A Strong Pull Phase The Pros And Cons Of SRAM s 1X Setup For Triathletes Swim Cramps What Why How To Deal With Them Joe Friel The Six Most Common Triathlon Mistakes The Perfect Two Week Taper Swim Tip Getting The Correct Hand Position Should You Finish A Bad Training Session Why you should run on grass The Ten Golden

    Original URL path: http://triathlete-europe.competitor.com/2012/09/19/swim-cramps-what-why-how-to-deal-with-them (2016-04-25)
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