Silly Swimmer

     The first time I did a triathlon, back in 2009, a co-worker talked me into it. Her husband hurt his shoulder and couldn’t do the swim, so she was looking for someone to take his registration. She was very confident that I would be able to do it no problem, so I committed. Then, I asked when the triathlon was, and about passed out when she said 4 days away! I figured I would go for it anyway and just see how things went and take this as a learning opportunity. Needless to say, it was a struggle! It also brought up a lot of questions, specifically about swimming, because I am not, nor have I ever been much of a swimmer.

     I thought, as we got going with this challenge, that some of you may be new to the concept of swimming for an event like a triathlon, or just swimming at all. So, in search I went, of some newbie questions that often come up regarding swimming. Here are a few great links I found that hopefully help answer some of those questions.

Enjoy!

http://www.relaxnswim.com/questions-and-answers/

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1657

http://www.austinfitmagazine.com/Five-Questions-Beginning-Triathletes-Want-to-Know-About-Swimming/

Until next time,

Hayley Earley, BS, CSCS, Pn1

hearley@mvhospital.net

Row, Row, Row....

ROW, ROW, ROW, YOUR BOAT>>>>>

Have you ever wondered how to use a rowing machine? This week we are reviewing the technique used in rowing and on the rowing machine at the gym so everyone can have an opportunity to reap the rewards of a great alternative cardiovascular exercise.

ROWING TECHNIQUE

· Begin rowing from the catch position, with shins vertical, torso angled forward from the hip to create subtle forward spinal flexion, arms fully extended with fingers curved around the handle, abdominal muscles engaged and the navel pulling back away from the thighs, and shoulders relaxed down (not hunched up), with slight scapular retraction.

· Initiate the drive with the legs, giving a quick, powerful push (kick) off the catch while maintaining the forward body angle for the first half of the drive (roughly ten to fourteen inches of the slide, but variable depending on the length of the legs). Continue pushing with the legs while opening the body angle with the strength and explosiveness of the legs and core body strength, resulting in suspension. Let your mass work to your advantage, allowing the weight of the body to combine with muscular strength and endurance to produce maximum power output.

· As your legs reach extension, finish the stroke with a powerful arm pull, accelerating the handle as you pull it away from the flywheel and back to your upper abdomen. At the end of the drive, your legs will be straight with a bit of plantar flexion at the ankle (i.e., slightly up on the balls of your feet) to prevent hyperextension of the knee joints; your body will be angled back about thirty degrees from vertical with activated trunk muscles; and your arms will be bent with the elbows behind the torso and the handle almost touching your abs).



· Return to the catch by extending the arms and allowing the handle to pull the body into forward flexion. Flex forward at the hips, aligning the chest over the thighs, and then slide the seat up toward the feet with slow control. Overall, the recovery phase should take about twice as long as the drive phase.

Hot Summer BBQ

Take advantage of the great weather and even better Seafood options for the BBQ.

Test Drive Your Shoes First

When it comes to buying new running shoes, make sure to take the time to test drive each model before you invest in some serious mileage. Not all running shoes are designed the same and no shoe is perfect for every runner. Shopping for running shoes is like shopping for cars: take the time to test drive each model before you invest in some serious mileage. All runners are biomechanically different with distinct needs. Running in the wrong shoes can result in aches, pains and even a missing toenail (it happens). 

Here are 5 tips for picking out your running shoes.

1.      Visit a local running store to have your gait analyzed based on your foot type and biomechanics. Experts will then recommend a shoe that will work best for you. The three main foot types are flat, neutral and high-arched–factors which can help determine one’s level of pronation. In general, flat-footed runners are fit into motion control shoes to help slow down the rate of over-pronation, while those with moderate to high arches are fitted for either cushioned or stability shoes, which provide a mild amount of support but are still flexible and well cushioned.

2.      Choose which feel is right for you. Do you prefer to feel the responsiveness of the road with every stride, or do you like the cushioned ride of a more traditional running shoe? The models of running shoes are endless. From racing flats to trail shoes and everything in between choose the pair that will best suit your personal preferences, as well as your running environment.

3.      Make sure you have a half to a full thumb’s nail length from your big toe to the end of the shoe. This may require going up in size from your street shoe. Running causes our feet to swell so you’ll want to have plenty of room in the toebox. If you’re toes are crammed in the front of the shoe, you could develop blisters or black toenails.

4.      Before buying, take a short run around the store to test the fit, function and comfort before you make your final purchase. Make sure the shoe you choose feels great when you are running, not just standing.

5.      To prevent injuries, replace your shoes every 300 to 400 miles depending on the surface that you run. Running in old, worn-out shoes is one of the most common causes of running injuries. Over time, our shoes lose cushioning, stability and shock absorption. You’ll know when you need to replace your shoes when you feel discomfort in your joints and muscles.

Read more at:

 http://running.competitor.com/2012/02/shoes-and-gear/top-5-shoe-buying-tips-for-runners_40880#jYPOZ5qTKRgHKExE.99

Or:

http://running.competitor.com/2014/09/shoes-and-gear/running-101-how-to-select-the-best-pair-of-running-shoes_49598

Sizeing matters

Hello All!

Wow...April is quickly coming to a close and summer is soon to be upon us.  At MVH Health & Fitness Academy we have a fun event to assist you in preparing for your summer activities and adding more movement into your lifestyle. Prepare to be Amazed and join our Sloth-A-Thon, where you get to play with triathlon events and have 30 days to complete the distances. For more details call HFA @ 557-2823.

Whether you want to participate in our bike event or just prepare for summer biking, we would like to share an article from REI.com that will give some great tips on how to fit a bike or your bike to you. Proper fit will assist in a more pleasant biking experience, not to mention unnecessary ouchies from improper body mechanics. Thank-you REI for this great information!

Bike Fitting Basics

A bike that fits well and is right for your height, flexibility and riding style is a bike you’ll love riding. A bike that fits poorly can lead to inefficient riding, muscle aches and pains, and general discomfort that might discourage you from riding as long or as far as you want.

Hands-on help: Whether you’re shopping for a brand-new bike, adjusting a used bike or just checking to make sure your fit is perfect on your current bike, a skilled bike tech or sales associate can help you. We recommend you head to your local REI or bike store to get personalized fit recommendations.
General Bike Sizing Tips

While there are some basic fit considerations for any bike you’ll buy, bike sizing can become quite intricate if you are a serious rider looking for specific performance characteristics. This article focuses on entry-level fit considerations.

Your bike should fit how you currently ride. You may aspire to match that low, long, aerodynamic position of the pros, but it’s important to set the bike up to match your current abilities. As you work on strength, flexibility and endurance, you can readjust your fit later.

Fine-tuning the fit. First, identify your overall bike frame size. If you don’t have the right frame from the outset, you’ll have difficulty getting it comfortable no matter what adjustments you make later. Some adjustments can be made easily with the bike’s existing components (seat height, angle, etc.) and some may require swapping out a component (e.g., a new stem can change the location of the handlebars for a more comfortable riding position).

A note about cleat fit: Though not discussed in the basic fit here, be aware that the placement of cleats on your bike shoes can also impact fit. Set too far forward, they can cause knee pain, Achilles discomfort, numbness or hotspots. Too far back and you won’t be getting the optimal power transfer from your muscles to the bike. Talk to a bike fitter to make sure your cleats are positioned correctly.

How Bikes are Sized

Different types of bikes are sized differently and will have slightly different fits:

Road bikes can come in both standard (S, M, L) sizes and numerical sizes. The same size across different brands can fit very differently and the number may not correlate to a common measurement. You might ride a size 54 Cannondale road bike, but a size 54 Diamondback road bike may feel quite different.

Mountain bikes come in standard sizes (S, M, L) and are generally similar across brands. For example, if you like your size small GHOST mountain bike, it’s likely (but not definite), that you’ll want a small in other brands as well.

Hybrid bikes, unsurprisingly, are a mix of the two, with more forgiving sizing than elite road bikes, but not quite as flexible as the sizing of most mountain bikes.

Bike Frame Standover Height

First, make sure you can straddle your bike with your feet flat on the floor. Be sure to wear your cycling shoes when evaluating standover height, since they add to your overall leg length.

Road bikes: If the bike has a traditional straight top tube that is parallel to the ground, you should have approximately 1" of clearance between the ground and tires when you lift the bike as you’re straddling it.

If the bike has a sloping top tube (semi-compact or compact design) expect to have clearance of 2" or more. Both men’s and women’s bikes can have compact frames.

Mountain bikes: When you lift the bike, you want 2" minimum clearance between the tires and the ground. If your bike has full suspension, it’s okay to have less initial clearance (1"–2") because the suspension compresses under your weight once you sit on the bike. That said, the amount of clearance is largely affected by the slope of the top tube down toward the rear wheel. For example, if the slope is dramatic, you'll likely have ample clearance no matter what size the frame is. Because of this, you can't rely solely on standover clearance to determine if a bike fits. 

Hybrid bikes: If your hybrid bike is a city commuter, use the road bike guidelines. If it’s a beach cruiser or a step-through style, you don’t really have to worry about standover height. Most of these have steeply sloping top tubes that let you step over easily and put your feet flat on the ground when seated.

Bike Standover Height: Online Shopping Tips

REI and most bike brand websites include sizing charts for bikes featured online. Look for listed standover heights, and compare that number to your inseam. The difference between your inseam and the standover height should fall within the target ranges. (For example, if you have a 30” inseam, you’ll want a road bike with a 29” standover height.)

To measure your inseam: Gather a large hardcover book or notebook, tape measure and pencil. Then:

• Stand against a wall (with bike shoes on).
• Straddle the book, spine up, as if you were sitting on a saddle.
• Use the pencil to mark where the spine of the book meets the wall.
• Measure from the mark to the floor. This is your inseam.
• Repeat the measurement another time or two to make sure it’s accurate.

Bike Fitting: Upper Body Position

For a bike to fit well, simply knowing your standover height may not be enough to ensure a great fit. A good second piece of data is the effective top tube (ETT) length.

ETT describes the horizontal distance between the head tube and the seat tube, regardless of whether you have a straight top tube or one that slopes. Having a bike with the correct ETT will help set you up to fine-tune your upper body position with smaller adjustments later.

Assessing Your Upper Body Position

Have a sales associate or bike tech assess your body position on your chosen bike.

Proper position: Aim for a riding position that gives you a modest amount of shock-absorbing bend in your arms without forcing you to reach too far to apply the brakes. If it feels as though you could comfortably play piano keys on your handlebar, your arms are in a good position.

For road bikes, your torso will form a 45-degree angle with your hips, and a 90-degree angle with your arms. If you have tight hamstrings or short arms, you can swap out the stem to bring the handlebar closer and keep the strain off your back and shoulders.

For mountain and hybrid bikes, these exact angles are not as critical since the riding positions are often more upright and relaxed. With mountain bikes especially, more time is spent out of the saddle, so dialing in the perfect seated pedaling position isn’t as crucial.

Bike Seat (Saddle) Height

With your seat height and position dialed in, you have the best chance of pedaling efficiently and powerfully using your major leg muscles.

To check your seat position, ask a sales associate or friend to hold the bike upright while you hop on the saddle.

Proper position: With your foot at the bottom of the pedal stroke, you should see a slight bend in the leg, reaching about 80-90 percent of full leg extension. This is true for road, mountain and hybrid bikes. (If you expect to progress quickly on your mountain bike, you may also want to look for bikes with height-adjustable seatposts. These bikes let you raise or lower the seat by pushing a button, helping you adjust instantly to changing terrain.)

Adjusting the seat height: Loosen the quick-release lever on the seatpost (or use a wrench if there’s a binder bolt) and raise or lower the post as needed. Be careful not to raise the post beyond the "minimum insertion mark" etched into its side. (If you need to change the seat height that dramatically, you may need a different frame size.)

Retighten the quick-release lever or binder bolt before riding. (Be careful not to overtighten the binder bolt. Use a torque wrench to tighten the bolt to the manufacturer's specification, or have a mechanic tighten this properly. Be especially careful with a carbon-fiber frame and/or seatpost.)

Bike Seat Fore/Aft Position

Proper position: When your right foot is at the 3 o’clock position of the pedal stroke, your knee should be aligned over your forefoot. A plumb line dropped from the bottom of your kneecap should fall straight to the ball of your foot and through the center of the pedal. In this position, your shin will be tilted forward slightly.

Adjusting the fore/aft position: Make adjustments by loosening the saddle binder bolt (sometimes called the seat fixing bolt) and sliding the saddle forward or backward as needed. This generally applies to road, mountain and hybrid bikes, but remember, this is just a starting point. As you become more experienced you may find you like to position your saddle a little differently.

Now check your saddle tilt. With few exceptions, the saddle should be parallel to the ground. To make saddle tilt adjustments, simply loosen the saddle binder bolt (or bolts) at the top of your seatpost (directly underneath your saddle) and adjust as needed.

(Note: The saddle binder bolt is different from the seatpost binder bolt.) Retighten the saddle bolt(s) before riding.

Fitting Women’s Bikes 

Women often have proportionately narrower shoulders and longer legs compared to their torsos than men, and women-specific bikes are designed to meet these needs. Women’s bikes often have narrower handlebars and shorter or more compact frame dimensions. Some women find that men’s bikes fit well and are comfortable, but women-specific bikes may provide a more precise fit for some.

Fitting Kids’ Bikes

If you’re buying a bike for a beginning rider, it’s easy to want one they’ll “grow into,” but it’s especially important to buy a bike that fits well so they can ride comfortably and confidently while they learn.

Standover height: As with adult bikes, first check the standover height. Whatever the top-tube style, look for about 2"–4" of clearance.

Seat height: Most kids’ bikes are designed so they ride in a more upright position. They should be able to sit comfortably, see around them easily and grip the handlebars with a slight bend in their elbows. Their legs should be slightly bent at the bottom of the pedal stroke.

Pull....Pull......Pull....

Rowing….

As you know our new summer quarter challenge here at HFA is the Sloth-a-thon. Now this training is meant to be totally doable for any level of athlete. In the period of time allotted for the 3^rd quarter challenge you must complete the distance of either a half ironman triathlon or for the ambitious a full ironman triathlon.  We intended that this challenge not only would get participants out moving, but would also encourage them to try some new forms of exercise.

The most intimidating sport in triathlon is by far the swimming events. Very few people have real confidence in the water. Since most triathletes start out as runners or bikers, most have to learn how to competitively swim to participate in this genre. Because we realize that learning to swim, for the non-swimmers out there for the sloth-a-thon was not a reasonable request for most we have also given you the rowing options.

The rowing machine as gained popularity in the last few years thanks to cross-fit gyms everywhere, but before that, I had named it the machine most likely to gather dust. You always saw one in the dark corner of most gyms, shiny and new, lonely and forlorn looking. I often asked myself why these great machines went without use. I have one word for those out there with the same quandary. HARD, rowing machines are hard. They are heart rate raising, upper body shredding, core and low back strengthening monsters. Even the most cardio fit people out there will find themselves worm out in a matter of meters, not minutes. Even CrossFit gyms are most likely to use them for warmups that last 5-10 minutes at most. Athletes that can stay on them for endurance training are some of the fittest people I know. This also makes them intimidating, but it is time to face your fears and climb on.

HFA has been proud owners of our own rowing machine for a couple of years now. This trainer was in fact gifted our machine from a client who had purchased a house in which the previous owners had left the machine behind. There loss was our gain however, and here are a few workout ideas to get you started on your road to rowing mastery.

The 30/30

This is simply the easiest way to build stamina. After a 2 minute warm up pair 30 minutes of high intensity rowing with low intensity recovery rowing. To really mix it up, Every 3 minutes jump off and perform 30 push-ups or sit ups depending on what your target muscle groups are.

The one minute pyramid

It’s time to watch the clock. Setting your meters per minute at a challenging pace, simply row for 1 minute, and then come to a complete stop for one minute. You think these sounds easy because you are getting to basically stop completely every minute but you will be surprised how challenging it will start to feel after the first 10 minutes. Keep up the intervals for at least 25 minutes, and don’t forget to cool down.

So get your cardio on and get with those challenge miles. Good luck!

ghouston@mvhospital.net

It is a summer water infusion!!

Second Quarter Challenge Prizes are in!!

HFA is very excited about our new water bottles for our second quarter challenge winners. The Minute Master Challenge competitors received these really cool water bottles with something called an infuser in them. This made me think about how little I know about infusing water and its benefits. Naturally, I went looking for information so I thought I would give you a few interesting facts I found.

There are many reasons to infuse your water beyond “just to make it taste good.” One of the main reasons to infuse water with fruits and or herbs is to enhance weight loss. One of the best habits you can gain in your weight loss journey is to increase you water intake. The bottled water industry knows this and has introduced many forms of either flavored water/teas or drops and powders that give your water a more pleasing taste. Many of the ingredients in these products are not actually that healthy for you, artificial sweeteners and preservatives do not have a place in your water. But natural water infusion has many benefits.

Just to name a few, it can

· Improve your mood.

· Flushes toxins from your system.

· Fills you up so you don’t eat as much.

· Naturally helps your body release fat cells for water weight loss.

· Keeps food moving through your system.

· Keeps your organs healthy while you’re sweating.

· Reduces muscle fatigue while working out.

· Helps you recuperate faster from a workout.

· Keeps you from feeling groggy in the afternoon.



Prep for water infusion is really easy too! You simply

1. Place desired fruits/vegetables in a small mixing bowl or directly in your infuser or water bottle. Use the end of a wooden spoon to slightly mash or breakdown the fruit/vegetables

2. Next add any herbs and spices. Don’t forget to gently bruise the leaf of any whole plant herbs such as mint or basil to help release the natural oils found in the plant.

3. Then place these ingredients in your bottle or container (or if you have our fancy bottles straight into your infuser) then add sparkling water or just good old filtered water to your bottle and enjoy!



Here are some ideas for ingredients to use.

FRUIT
Citrus | grapefruit, lemon, Meyer lemon, key lime, lime, blood orange, orange, tangerines
Berries | strawberries, raspberries, blueberries, blackberries, cherries
Tropical | pear, pomegranate, mango, pineapple, banana, kiwi, starfruit
Melons | honeydew, cantaloupe, watermelon
Other | apples, grapes, plums, peaches, nectarines

VEGETABLES
cucumber, carrots, celery, peppers (hot or sweet)

HERBS
mint, sage, rosemary, basil, cilantro, thyme, stevia, lavender

SPICES
ginger, cinnamon stick (ground cinnamon will float), black pepper

WATER
Filtered water, sparkling plain water (San Pellegrino, etc.)

And here are some of my favorite combinations to try!! 

grapefruit + sage//rosemary//mint//basil
lemon + mint//cilantro//basil
lemon + lime + cilantro
lemon + ginger
Meyer lemon + tangerine + pear + hot green pepper + cilantro
lemon + orange + ginger
blood orange + ginger + basil
cucumber + lemon + lime + mint//basil
cucumber + grapefruit + sage//rosemary
cucumber + watermelon + mint
carrots + apple + lemon + ginger
carrots + pomegranate + sage
honeydew + cantaloupe + watermelon + sage//mint
watermelon + mint//rosemary//basil
cantaloupe + blood orange + lemon
pear + rosemary//sage
banana + nectarine + basil
blackberries + raspberries + strawberries + mint
strawberries + grapefruit + sage
apple + plum + blueberries + mint//sage
cherries + lime + mint

Water never has to be dull again. If you have any questions never hesitate to hit us up at Health and Fitness Academy, we have gone water infusing crazy!!

G

ghouston@mvhospital.net
208.557.2823