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If you've never participated in a triathlon before, here is a handy checklist to ensure you are prepared and have everything you need for a successful triathlon. 

 

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Posted in Kondak Tri Training BLOG By David Proctor

Tapering

20/02/17 9:42 AM

Tapering is an important aspect to any event or competition. Different types of competition and training schedules call for different types of tapering but generally speaking it is a reduction in loads to allow the body to catch up from a hard training schedule and then perform at its peak.

When we consider our training plan being a 10 week program we can expect a week or two of relative reduction in loads. It is reasonable to expect that as the total volume has been decreased, the intensity or speed at which you complete a session may be slightly higher than normal.

Definitely do not start any new forms of exercise, but if you are strength training, you may choose to supplement an ‘on-legs’ session with another strength session to still give your muscles a stimulus but perhaps not the taxing run that you would’ve done otherwise.

The general idea is that you keep moving, but you move less, however you move with more intent!

Make sure that you feel fresh and energetic afterwards.

Goodluck on race day and have fun!

Lachy

Posted in Kondak Tri Training BLOG By David Proctor

Tendon Compression

15/02/17 11:22 AM

Once you have been diagnosed with a tendon injury (tendinopathy), there are a few quick and easy things you can do to manage your issue.

Tendons dislike being put in to positions of compression. For each tendon there a few positions that you should aim to avoid for a short period whilst your tendon is recovering. These include:

  •  Hamstring (buttock) - sitting on couch with feet on coffee table, sitting up in bed with feet out-stretched, a normal hamstring stretch leaning forward at the hips & reaching to touch your toes with straight legs.

http://www.exercisegoals.com/lunges-achilles-stretches.html

 

 

  •  Patella (knee) - kneeling, deep squats & low chairs.
  • Achilles (ankle) - bending the ankle so the knees are over the toes, stretching the calf with the heel off a step & walking barefoot.

 

http://www.runningwithhaynes.com/2012/10/12/stretching-routine-for-runners/ 

 

  • Gluteal (hip) - sitting cross-legged, lying on your side, carrying children on your hip & walking with a pelvic sway (the ‘model walk’).

 

http://www.runningwithhaynes.com/2012/10/12/stretching-routine-for-runners/

 



All these positions compress the tendon on to the underlying bony attachment. Whilst the tendon is irritated it doesn’t like these positions. Once you have settled the reactivity of the tendon down, you may slowly start to reintroduce these positions.

These are many others for different tendons, so have a chat to us if you need some help.

Posted in Kondak Tri Training BLOG By David Proctor

Benefits of Sports Massage?

3/02/17 10:06 AM

Sports massage can help maintain the body in generally better condition, prevent injuries and loss of mobility, cure and restore mobility to injured muscle tissue, boost performance and extend the overall life of your sporting career.

Like exercise itself, the benefits are cumulative, meaning the more regularly you receive a massage, the more you’ll reap their advantages.  Think of it as preventative maintenance.

1. Reduce muscle tension by decreasing muscle stiffness and soreness after exercise

Massage can alleviate muscle pain. If an athlete is stiff and sore due to an injury or working hard, he or she will not be performing at their peak with regular massage, muscle pain can be curbed and the athlete can perform at peak without being distracted by pain or injury. This occurs by removing lactic acid build up in the muscle and stripping the muscle of any other toxins.

2. Promote relaxation by encouraging better sleep patterns

Regular massage can actually improve the quantity and quality of sleep by relaxing the athlete and easing off any muscle pain therefor the athlete is well rested and ready to perform.

3. Helps Prevent injuries

Consistent massage increases flexibility which leads to an increase in the range of motion a muscle requires. For an athlete to maintain optimal performance, they must have a high degree of flexibility. No matter which sport or sports the athlete is involved in, if a client can gain more flexibility from massage, then they will have an advantage over there competitors since massage stretches the muscle fibres, flexibility is promoted and maintained.

4. Improves blood and movement circulation

With better circulation, the athlete can breathe easier and move more smoothly.

Since the practice of massage helps with blood flow, by pumping it back to the heart quicker to me oxygenated thus improving an athlete’s performance.

5. Dilates the blood vessels supplying fresh nutrients

Massage acts to dilate the blood vessels which increases the efficiency of both supplying fresh nutrients to the tissues and eliminating metabolic wastes out of the body at a faster rate.

6. Helps drain sluggish lymphatic material

Massage acts as a mechanical cleanser, helping to drain sluggish lymphatic material.

Good lymphatic circulation is very important for ridding the body of toxic materials like lactic acid build up and calcium which are commonly known as ‘knots’.

7. Improves muscle tone

Massage improves muscle tone by mechanically stimulating inherent reflexes found within muscle fibres. (This is particularly important to those who do not obtain adequate daily exercise due to a sedentary lifestyle or long periods of convalescence.)

8. Prevents adhesions

When muscle fibres start to adhere together it restricts their full range of motion.

Transverse massage strokes help to prevent adhesions from occurring in between the muscle fibres, again these adhesions are commonly known as knots. Adhesions build up bigger and the muscle cannot do its job to the best of its ability with the restriction stopping the flexibility in the muscle. Eg. The muscles belly becomes short and tight.

9. Has a stimulating or sedative effect on the nervous system

Massage can have either a stimulating or sedative effect on the nervous system creating a more mentally focussed athlete. If you are mentally focussed you are going to get the best out of your physical attributes.


Posted in Kondak Tri Training BLOG By David Proctor

Lunge + Pulse

2/02/17 3:53 PM


"13th Beach Health Services Barwon Heads Triathlon"

Lunge + Pulse
This is an ideal exercises for all runners, especially those competing in the triathlon, and is a harder variation of the lunge. The aim of these exercises is to load the gluteal of the standing leg to a higher degree whilst asking the back leg to remain mobile and fluent.
TIP Keep your pelvis level and don't let your pushing leg disturb your trunk control.
- Suggested springs - 1.0

Be sure to chat to your practitioner about the finer details and any individual modifications needed. Limited spots available, please call the clinic on 5254 2668 to book.
Lachy

 

 

Posted in Kondak Tri Training BLOG By David Proctor

Lunge

2/02/17 3:52 PM

"13th Beach Health Services Barwon Heads Triathlon"

Lunge
Incorporating many aspects including balance, hip control, gluteal endurance and trunk control, this exercise is more challenging then it looks.

TIP Aim to keep the heel slightly lifted in the front foot and the back leg relatively stiff.
- Suggested springs - 1.0

Be sure to chat to your practitioner about the finer details and any individual modifications needed. Limited spots available, please call the clinic on 5254 2668 to book.
Lachy.


Posted in Kondak Tri Training BLOG By David Proctor

Reverse Abdominals (Hips)

2/02/17 3:50 PM

"13th Beach Health Services Barwon Heads Triathlon"

Reverse Abdominals (Hips)
During this exercise we learn to flex the hips (albeit together) whilst still using the abdominals to stabilise the pelvis and ribcage.
TIP Do your best to not let the hip movement create changes up the chain.
- Suggested springs - 0.5

Be sure to chat to your practitioner about the finer details and any individual modifications needed. Limited spots available, please call the clinic on 5254 2668 to book.
Lachy.



Posted in Kondak Tri Training BLOG By David Proctor

"13th Beach Health Services Barwon Heads Triathlon"

Reverse Abdominals (Shoulders)
This position promotes good trunk stabilisation whilst loading through the shoulder girdle muscles. It's a nice position to promote trunk posture for runners and cyclists.
TIP Do your best to keep a stable rib cage, not allowing yourself to over-extend as you create load in the shoulders.
- Suggested springs - 0.5 (it's a hard one!)

Be sure to chat to your practitioner about the finer details and any individual modifications needed. Limited spots available, please call the clinic on 5254 2668 to book.
Lachy.


Posted in Kondak Tri Training BLOG By David Proctor

Reverse Skater

2/02/17 3:47 PM

"13th Beach Health Services Barwon Heads Triathlon"

Reverse Skater

This exercise is just a more complicated version of 'skater'. The trunk stabilisation is challenged with a moving carriage to contend with.
TIP As for the initial exercise the aim is to load the hips by sitting backwards in to the squat. Aim to finish in the same position you start in!
-Suggested springs - 1.0

Be sure to chat to your practitioner about the finer details and any individual modifications needed. Limited spots available, please call the clinic on 5254 2668 to book.
Lachy.




Posted in Kondak Tri Training BLOG By David Proctor

Skater

2/02/17 3:42 PM

"13th Beach Health Services Barwon Heads Triathlon"

Skater

A variation on the standing abduction exercise, skater teaches us hip control of the stance leg whilst work on gluteal endurance through range on the moving leg.
TIP If you feel it in your thighs try sitting your hips a bit further back and bring the weight on to your heels.
- Suggested springs - 1.0

Be sure to chat to your practitioner about the finer details and any individual modifications needed. Limited spots available, please call the clinic on 5254 2668 to book.
Lachy.



Posted in Kondak Tri Training BLOG By David Proctor

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