David vs. Goliath

Have you been playing by their rules?  Maybe its time to see what a little effort can do…..

Effort CAN trump talent!  Sometimes you just need to think outside the box.

You owe it to yourself to read this….

Seriously, one of the funniest things I have read in a while.

Motivation

Now that Spring has sprung, the weather is getting nice, and racing is getting into full swing most people have a ton of motivation to get out and put in the hard work. Most are quite a ways from their big season goals and are still looking at a lot of hard work to reach those goals. Its important to remember that we are who we want to be and only you have that control. If you want to achieve something the only thing stopping you from achieving it is you.

Embrace the hard work....Out work your competitors...."I am not afraid to die on a treadmill...."

Madelyn Frances

Yeah, its been a while but we have been busy working on our victory salute with our 6 week old daughter.

Massage and Endurance Exercise Performance

There are many stories of magical soigneurs (cycling team assistants that are certified massage therapists) performing miracles on cyclists in the grand tours, helping them recover day after day to perform at their best. Post exercise massage has often been touted to bring the muscle back to a relaxed state and flush the waste products that accumulate in a long stage on the bike. Both are critical in allowing professional and amateur athletes recover day after day of hard training and racing. One of the best examples of massage helping recovery in Professional Cycling is Tyler Hamilton's amazing ride in the 2003 Tour. After breaking his collarbone on the second stage of the tour, Hamilton struggled through with nothing but massage, Tylenol, and sheer will to help with the pain. He would get 2 – 3 hour massages after each stage focusing on relieving tension, restoring balance, and controlling soft tissue inflammation so he could continue to ride day after day. Not only was he able to finish the tour but he also went on to win a hilly Stage 17.

Regular massage can help athletes of all levels to prevent injuries which might otherwise be caused by overuse. The increasing number of people participating in sport combined with the increasing competitiveness and intensity of physical exercise places more demands on the body. A good Sports Massage Therapist, using a hands on approach, allows them customize treatments to suit the specific needs of the individual. For all levels of athletes it is recommended that they consider regular massage to remove the accumulation of general aches and pains which some athletes seem to accept as normal. In my experience, regular massage not only improves performance and endurance but also assists in preventing injuries and loss of joint mobility in potential trouble spots. Regular sports massage can help relieve tension that can result in musclo-skeletal dysfunction, such as a tilted or rotated, and restore balance. This is particularly important for cyclists that are in a fixed position on their bike. A tilted or rotated pelvis can cause repetitive strain on knees and ankle joints results in more soft tissue damage. I have seen several athletes benefit by massage both in bike fit and recovery rates.

Several studies have been done to show benefits of massage on performance. Many have shown a significant performance benefit to massage, Rinder and Sutherland, showed a significant improvement in quadriceps performance after massage compared to passive rest, however it is more often shown to have a psychological benefit and reduce the perception of fatigue and exertion. (Robertson, Watt, Galloway; Effects of leg massage on recovery from high intensity cycling exercise); (Weerapong, Pornratshanee; Hume, Patria A; Kolt, Gregory S; The Mechanisms of Massage and Effects on Performance, Muscle Recovery, and Injury Prevention).The psychological benefit should not be discounted because the mind is the most powerful performance organ in the body. Basically, the better you feel the better you will perform.

We are lucky to have several massage therapists available in the Monterey area. I highly recommend finding a good massage therapist to work with and developing a relationship with that practitioner so they can learn your trouble spots, activities, and preferences. Like most relationships, communication is extremely important. If a massage therapist doesn't ask what is going on with you and your body it is time to look for a new massage therapist. I have been lucky enough to work with a great massage therapist for some time. Robin Roby has been an awesome asset and helped me with several musclo-skeletal issues. He has started a new blog and has openings for new clients. If you have ever thought about trying massage to see the benefits it can provide, he is Kick Ass! Check out his flyer below and give him a call!

Internal Motivation Time...

"I have never in the past 30 years have someone say to me on the show, that the reason I am so good at what I do is because I am smarter than everyone else. It is all because I have wanted it more, I worked harder, I focused more, I sacrificed more, and more importantly, I had a deep passion for the thing."

~ Charlie Rose

Time to put the rubber to the road (or dirt) and do work!

This past weekend we did that with some preseason fitness testing. Testing at this time of the year is really important to establish a benchmark of current fitness levels and to reset functional threshold levels as the aerobic base building is reaching its peak and we are starting to focus on higher levels of fitness. It also lets us reassess our strengths and weaknesses and determine what aspects of fitness we should focus on as we near the race season.

So how did the testing go? Amazingly great and painful as we were blessed with 80 degree temps, calm winds, and a 2500ft climb to push ourselves up. We could not of asked for a better day to turn ourselves inside out. With the first test of the year under our belts and a good aerobic base, now it is time to really start turn the screws and ramping up the fitness to race season.

Have you done a fitness test this year?

Merry Christmas and Happy Holidays!

I hope everyone has a great holiday season!