Stretching Myths

I am recommending this video due to the excellent presentation and succinct summary of research on stretching. On a daily basis I am asked about which stretches are recommended for such and such or whatever. There are so many myths regarding stretching ad the do’s and don’ts. Please take the time watch this video as it will help clear up confusion regarding the science as applied to stretching.

http://www.tvo.org/TVO/WebObjects/TVO.woa?videoid?24639991001
Dr. S.

Shaun Taylor Ripping Some Singletrack

Interview with Gideon Krishtalka

1. Tell me about your history and racing background.
I’m from Montreal originally but have spent the last 12+ years of my life living in Alberta, and the last five in Calgary. My wife and I have three young children, all girls, aged 4 months to 4.5 years. My eldest was born the first season I started racing, so balancing work and family life with training is hugely important for me and my wife, without whom I couldn’t do what I do on the bike!

I’ve been racing for 5 years, all with the same team – Team H&R Block. I started racing with a friend the first year that Team H&R Block was formed, we both began in Cat 5. In my first race, a 3 stage GC event, I came 2nd in the TT and then 2nd overall, which gave me enough points to upgrade to Cat 4. I got up to Cat 3 by the end of that first season, then up to Cat 2 at the end of my 2nd season. In 2008, my first season in Cat 2, I took the silver medal at the Masters A National ITT, took a close 2nd at the Alberta Provincial ITT championship, won the Alberta ITT provincial series, and won the Alberta provincial hill climb championship. In 2009 I attempted to improve on my overall form but ended up making some key mistakes in my preparations, so I didn’t get the results I was looking for – but two highlights were winning the Jason Lapierre memorial road race and taking 2nd at the Alberta Provincial Hill Climb championships.

2. So, how did this year go?
I came back in 2010 a lot wiser with a sole focus on the ITT, and have had my most successful season, achieving all my goals. In late June I won the Masters A National ITT championship; in late August I won the Alberta Provincial ITT championship. Throughout the season I went undefeated in my category in every TT I contested.

3. Tell me about the Provincials. You dominated the competition.
The week prior was the provincial road race in which I rode hard for the team, so in the intervening week I made sure to rest and recover properly. I also for the first time had some active release done (by Dr. Shawn) midweek to “tune-up” my legs for the big event. My legs still felt a bit tired on Friday, but on Saturday, the morning of the ITT, everything felt really good. The whole morning went well: I arrived in good time at the venue, setup my bike on the trainer, got changed, had a good warm-up, and arrived at the line 5 minutes before my start time – all without rushing. I had good knowledge of the 40 km course, having raced it earlier in the season. It was mostly uphill or false flats on the way out, so my strategy was to go full gas right from the start and push hard to the turnaround, counting on being able to recover somewhat on the return downhill sections, and having confidence in my fitness to keep pushing hard right to the finish. I also had a strong minute man in Paul Tichelaar of ERTC to chase down, and the Alberta “King of Time Trial” Bruce Copeland was as always the last to start, one minute behind me. Last year he caught me inside of 15 km from the start – I didn’t want a repeat of that this year.

Right off the start I had good sensations. I got my heart rate and speed up and settled in to my high threshold zone, riding the fine line between high intensity suffering and hitting the wall. I kept focused on the road ahead, my cadence, speed, and heart rate. I pushed really hard on the hills, and before long I caught Paul at about the 10 km mark. I kept the pressure on as per my plan, and by the turnaround I had caught two other riders. I knew I was having a good run when, after the turnaround, I saw that Bruce was still headed the other way, and hadn’t yet caught my minute man. That gave me a big boost, and I just kept going hard all the way to finish. It was the best TT I’ve ever done – my legs felt so strong the whole ride. I ended up with a finishing time of 51:05 for the 40 km, which equates to an average speed of 47 km/hr, my fastest ever average speed over a 40 km distance. I won it from Bruce by 1:07, a significant margin at any level. Bruce has dominated the Alberta TT scene for many years, and in particular has won the Provincial ITT championship year over year since I started racing. I remember when I was in Cat 3, seeing his winning time and thinking how on earth could he do that? To have gotten up to Bruce’s level with this performance and provincial championship win, is something I will always be proud of.

4. How did you prepare? Is that different than before?
As I mentioned my preparations for this season were exclusively focused on the TT discipline, which was a new thing for me. All of my training was short in duration and high intensity. I didn’t do a training ride longer than 80km! Through the team I worked with a nutritionist and did fitness testing (both at TCR) to ensure that when I got down to my desired racing weight (which was approx. 9 lbs heavier than in 2009) through the winter, I lost fat and not muscle, and also to make sure that my power output increased at the same time. Finally I had a lot of help from yourself and Gina keeping my back and body healthy and primed for competition.

5. That Crit crash must have hurt!! How is that going now?
Yes, the crash at the end of the crit in the evening after the Provincial TT was pretty hard. I was taken out, or “chopped”, mid-corner at 45 km/hr at the start of the final lap. I had been leading out for my team, and was turning myself inside out to drive a hard pace. Another racer made a very dangerous and reckless attack into the corner and attempted to come on my inside on an impossible line carrying way too much speed, which could only result in one outcome: he ran straight into my front wheel and down I went. Because I was on the front I never saw him coming – one second I was carving the corner, the next second I was hitting the ground and sliding on the pavement in front of the Shaw building with chaos going on all around me. I landed really hard on my right hip, and sustained pretty bad road rash to my hip, shoulder, elbow and knee.

Thankfully I didn’t break any bones or hit my head, but my hip got banged up pretty badly. I have a deep contusion and soft tissue damage around the joint. As we’re talking, it’s just over two weeks after the crash and I’m just now able to ride the trainer at partial wattage. I’m still walking with a bit of a limp, but things are getting better. Thankfully I’ve got the best physiotherapist looking after my treatment and recovery (Dr. Shawn of course!), and I’m expected to fully recover with no long term issues. Maybe another week before I can start to ride outside again…this means more to me than to most people, because a huge part of my lifestyle is to commute by bike to work. Having to take the bus and train has been my own little living hell for the last two weeks…

6. Do you plan on continuing to race here in Alberta? What about other TT events throughout Canada?
My plan for the next season is to continue to focus solely on TT’s, largely here in Alberta, and defend my provincial title. I may never do another mass start road race, and I will certainly never do another crit. I simply can’t afford to take the risk of having another crash like this one…I have too many responsibilities in my “real” life. Depending on how my form is coming along, I may return to Nationals to contest the ITT, which next season is going to be in Ontario. Also depending on my form, I may decide to race Elite, given that I’ve won Masters A.

7. H & R Block has been a solid team. What distinguishes their program of success from others?
H&R Block is a very well run program with extremely solid sponsors. They really focus on developing young talent, giving these guys the opportunity to ride great gear and get exposure and experience to make the next level in the world of aspiring professional cyclists. I’ve been part of the team since it was started, and have contributed to it’s growth over the last five years as I’ve grown.

8. Anyway, congratulations! I hope this next year you continue to have success and that you set a new standard here in Alberta.
Thanks very much! I’m looking forward to healing completely from this injury, and to returning next season stronger and hopefully faster still!

Gideon Krishtalka

Team H&R Block

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.