What is your next goal? Ironman!

What’s Your Next Challenge?

For the past four years I have been traveling to Penticton, B.C. to cheer on one of my closed friends at Ironman Canada. I will never forget my first time standing on the beach in the early morning watching all of the athletes pour out of the transition area to embark upon one of the most challenging days of their lives. It is truly amazing and inspiring. As the day goes on and you see athletes of all sizes, ages and abilities, you start to ask yourself that tiny little question in the back of your mind….”I wonder if I could do it.” Well, it took me three years of asking myself that same question to find the courage to act on it. I decided that this was the year I was going to do a 70.3 distance and where better to do it than Oceanside California.

Training for endurance sports was very new to me. I grew up playing competitive basketball and then focusing on fitness competitions in University. I had to switch training principles completely. I was now entering into a sport that required a very high volume of training. Not only training principles changed but so did nutritional requirements. The calorie intake and type of food is very different when your goal is no longer to lean out for a competition but to make sure you can last a 3 hour bike ride or a 2 hour run. It is important with making any transition into a new sport to do your research and contact health professionals in that area. I contacted a triathlon coach who helped me find an appropriate training program on Training Peaks.com for my level of fitness and goals, as well as, a sports nutritionist to help guide me on my nutrition plan.

Having the right guidance helped me achieve my goals of completing my first 70.3 and it was one of the most amazing things I have done. I experienced many mental and physical highs and lows that were definitely challenging but character building. The Journey from start to finish really made me realize that preparation is the key to training smart and staying injury free. Another positive outcome is I have a more comprehensive understanding of multidisciplinary sports and I can fully relate to the many clients I see who are involved in them. Having experienced it myself has put me in a better place to help them get back to being performance ready.

If you are thinking about trying a new sport or if you are currently training and wondering if your program is too aggressive and you’re starting to experience a new ache or pain, never hesitate to stop by and ask us for help. We are happy to help guide you in the right direction with any goals or to put you back in the game.

Happy training:)

G.L.

Krishtalka Dominates the 2010 Provincial TT

Gideon Krishtalka put an exclaimation point behind his name with a commanding performance this past weekend at the Alberta Provincial Road Racing Championships. A time trial specialist, Krishtalka knows what its like to suffer. This past weekend’s time trial course wasn’t a cakewalk, but it featured classic Alberta rolling hills and typical winds. Putting over a minute into his next closest rival over the 40 km course, Gideon knew his chances were good if he pushed hard early on.

Well done Gideon!!! Congrats.

Dr. S.

Squats or Lunges?

Training tip: Using your squats to train both quads and glutes.

We all go to the gym with different training goals in mind. Some of you want a defined quad sweep or strong glutes for your sport. Whatever the case, take the time to make your training program reflect your goals. A typical training question we get is: do squats train my quads or glutes? Traditionally squats have been used as an exercise to strengthen your quadricep muscles. However, depending on how you shift your body and center of gravity it can also be a very effective glute exercise.

For instance, try front squats with the bar resting across your shoulders and collar bone. The placement of the bar can influence your center of gravity making you stand up a little taller, as a result front squats are more quad biased. You may notice while doing these you push through the motion with more of your forefoot.

On the other hand, when you place the bar behind your head across your traps you lean forward slightly which help switch focus to that glute-hamstring tie in area (aka “saddle bags”). You can maximize focus on the glutes with making sure you drive the motion through your heels in this position.

You can also use this logic with lunges. Again using your body and weight placement to shift the focus from quads to glutes (bar behind head – glutes, free weights in hand at side- quads).

Try both of these exercises to see if you can feel the difference and really focus on that mind-muscle connection to get the most out your training. Remember form is everything!!

Happy training:)

G.L.

Does Acupuncture Work Above 17,000′?

Does acupuncture really work?!

Quick story: while hiking up to Everest Base Camp last year, I found myself struggling with knee pain near the top… Since stretching and icing didn’t work, I reached into my huge backpack to find my medical travel kit for my acupuncture needles. Yes, at Gorak Shep, not far from Everest Base Camp, I did an acupuncture treatment on myself at over 5000 meters. Crazy? It helped!!!

You may be noticing that more and more people are talking about acupuncture treatments to help manage their injuries. In recent years, increasing numbers of healthcare practitioners (chiropractors, physiotherapists, doctors…etc) are using different forms of acupuncture, such as, dry needling, IMS, and medical acupuncture as a tool to promote natural healing and reduce pain. I have to admit, like most people, I was quite skeptical at first about the whole thing! I mean, how could inserting needles when you’re already sore help decrease pain? Well after taking the Acupuncture certification and practicing it for 7 years, I can safely say that I have seen remarkable results!

Although it has been used in Traditional Chinese Medicine for over 2500 years, the western “more medical” approach only gained popularity in the 1970’s. There have been countless studies and research using acupuncture (for those interested, visit the Acupuncture Foundation of Canada Institute website: afcinstitute.com). As a physiotherapist, I use it mainly to treat musculoskeletal problems such as sports injuries, low back pain/sciatica, whiplash, arthritis and tendinitis. Of course results vary from person to person depending on the severity/complexity of the injury, but with very few side effects, it’s definitely worth giving it a shot!!!

Stephanie Gales, B.Sc.P.T.

Does Posture Matter?

Q: Does posture really matter?
A: Is California going to fall into the Pacific… Perhaps, eventually. Indeed, posture is a big deal. Many, many, many types of pain that we see in the sports clinic can be traced back to years of poor body mechanics and posture. Shortened and tightened upper back and chest muscles are a common result of years of repetitive forward bending, typically seen with office jobs. Maintaining this poor posture for years can lead to spinal abnormalities, such as an increased thoracic (mid-back) curve, which is termed a hyperkyphosis. Left uncorrected, this can lead to inflamed discs and subsequent pain, burning sensations, and numbness. Computer users who round the lower back and sit in a slouched position are prone to this condition. At the clinic, we strongly recommend what Dr. Stu McGill calls “spinal neutral”, wherein the back is trained to be held in the most advantageous position throughout all activities. In this picture, physical therapist Gina Lengyel, uses perfect body mechanics to perform her arm and tricep routine. Notice how she has maintained a great lumbar lordosis. Well done!! Dr. S.

ASC partners with Top Gear cycling team!

We are pleased to announce that we will be partnering with Top Gear Cycling team this year. This is the second year we have sponsored the team and we are excited to see the relationship continue. Over the past few years, our clinic has developed a reputation as being the destination of choice for athletes when it comes to keeping them in the game. Elite level bike racing places incredible demands on the athlete’s bodies and we thrive on helping keep the team at the top of the Alberta Provincial level. And so it continues! Top Gear has added a few new guys to the roster, so it should be interesting to watch the domination continue. Stay tuned to the site and I will post future developments with the team. Dr. S.

Adventure in the Purcels

Risk. One definition of risk is, “.. the combination of the likelihood of an occurrence of a hazardous event or exposure(s) and the severity of injury or ill health that can be caused by the event or exposure(s)”. Yeah, that pretty much summarizes backcountry adventuring on skis or a snowmobile! This winter season has seen a high number of avalanches that have unfortunately claimed a few lives. Several of those caught have been known by myself or by others I know personally. However, risk can be both negative and positive. As a chiropractor, and as an athlete, I am well aware of the risk of either overtraining or of enjoying too much couch time, both of which present physical issues. Unfortunately, for most, it tends to be the negative side of risk that we focus on. To me, this is worse than taking a calculated risk because without standing on the edge once in a while, you never can fully appreciate the danger of doing nothing. Dr.S.

February 10, 2010 – Training Injuries

How often have I heard someone explain the dilemma of developing a new training routine only to have the effort fail due to a training or technique error. The loss of momentum is frustrating to say the least! This time of year I see a lot of new injuries from new commitments made in the first week of January. Its not that people have bad intentions, its often just a timing or technique problem. For instance, as the old saying goes, “too much too soon” can often be applied. A couple key things that I try to recommend to situations like this are: first, leave the training session knowing you could have done more. So often, the body just needs more time to adapt to the training load. BE PATIENT! Second, the program should loosely follow the principles of periodization. In other words, it is probably best to begin by planning out your year, including goal setting and developing a vision for what you are trying to accomplish. Once you have set a goal or two, it makes training seem a whole lot more logical and organized. Third, don’t waste your time doing silly exercises! Serious. Find out where your “weak links” are from a professional and target those first. Dr. S.