I was right. I’m a tight ass. The pain on the outside of my knee experienced when running downhill during the NM Galaxy 15km was (and continues to be caused) by tightness in my buttocks and hips. It’s classic ITB syndrome. I’ve been to physio twice and have been stretched and pummelled which has really helped, and I’m stretching and using a foam roller at home. Hopefully, this will sort the problem out. I doubt I will be able to do the Cyberjaya Half Marathon this coming weekend but I haven’t given up hope yet. Common sense would dictate that I give it a miss. Common what?
Anyway, I’m pretty sure I can pinpoint the origin of this butt problem. I am a victim of my own attempts at strength training. My cross-training was totally lacking despite good intentions and the knowledge that strength training is essential for running injury-free. I’m…
I’ve heard it said that how cool you look in lycra padded bike shorts is inversely related to the distance from your bike. In other words, when I’m standing next to my bike, I’m cool. When I walk into the convenience store, I’ve become a dork. That being said, after donning the awkward apparel, I would never ride a bike even for the shortest ride without them. This is a classic picture on how not to wear bike shorts.
There are some things you need to know about choosing appropriate bike shorts. There are a number of different styles and lengths for the various cycling disciplines. Like any other sport, most cyclists are a bit snobbish about how they look. Mountain Bikers like to wear long shorts over their padded ones and touring bikers are similar. We’ll focus on road cycling attire for this post.
Today’s workout is designed to challenge your rear end from every angle – and true to it’s name, you will feel the burn! You can do this workout with or without weights. I like to get something heavy in there to intensify the challenge. Repeat this circuit 2-4 times, depending on the intensity you are looking for. Make sure that when attempting any squats or lunge movements, you do not let your knees move past your toes. Make sure to always trace your feet with your knees, meaning they are both pointing the same direction during these movements. In the plie squat hops, make sure to tuck your tailbone and keep your shoulders pulled back, with your back straight. I chose a 5 minute jump rope interval warm up, as well as 30 minutes of foam rolling and stretching to cool down.
I’ve visited the Breaking Muscle site, and stumbled across the self -myofascial release, also known as the ‘foam roller’. I’ve been using the foam roller to assist my hip flexors (the muscles that run from your hip to knee on the outside of your leg) become flatter and reduce the tension in my hips.
After several sessions of ‘making love’ to the floor and drenching the gym floor with a pool of sweat and tears, I now can honestly say that this recovery technique has been a huge help to my legs and general posture.
From Breaking Muscle:
Self-myofascial release, also known as “foam rolling,” has transformed from a once mysterious technique used only by professional athletes, coaches, and therapists to a familiar everyday practice for people at all levels of fitness. Recent information, technology, and affordable products have introduced an increasing array of training and recovery methods to the average person.
Self-myofascial release is a fancy term for self-massage to release muscle tightness or trigger points. This method can be performed with a foam roller, lacrosse ball, Theracane, or your own hands. By applying pressure to specific points on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment’s notice.
Left photo: Calf bottom. Right photo: Calf top.
Read on for more information and research into how this technique can help you perform better and you can lose it in lycra see the full article at Breaking Muscle
If you want to loose the fat, this article has some great pointers from Joy who is actually putting them into practice. The pictures speak for themselves. Thanks Joy for this post – “Eat Clean and Train Dirty”.
So I’m standing in line at Nutrishop to pay for a few supplements that my coach has recommended I partake in and the woman in front of me is asking the cashier to recommend a fat burner that will make her lose weight. As the conversation continues, it becomes clear what she is asking – she wants a pill that will just shed the extra pounds for her and I’m thinking “ooo I want that too!” so excitedly I await the response.. Ready? Here it is:
1. What supplements can I take to lose weight?
It’s this magic pill that you can’t purchase from fantasyland. lol All kidding aside, supplements are designed to “supplement” (get it?) and amplify your results. That means that you can take something to help you while you (1) put in the work and (2) follow a clean and healthy diet. Muscles are built as a result…