Thai Massage- how can it help?
Thai Yoga Bodywork (TYB), sometimes referred to as Thai Yoga massage, is an ancient holistic healing art that harmonizes mind, body, and spirit. Practiced in Thailand for over 2,500 years, TYB has its roots in Ayurvedic medicine as well as Buddhist and yogic practices and is based on the theory that the body’s vital energy flows through channels called Sen. TYB seeks to release energy blockages, which restores equilibrium.
TYB can relieve muscular tension, improve circulation, boost the immune system, increase flexibility, enhance athletic performance, balance the body’s energy system, and integrate mind, body, and spirit for an overall feeling of well-being.
The TYB practitioner uses his palms, forearms, elbows, knees, and feet in a fusion of techniques, such as reflexology, joint mobilization, assisted yoga stretches, and unhurried twists.
TYB is performed on a floor mat in a safe, relaxing environment. A traditional TYB session lasts between 1½ and 2 hours. An hour-long treatment can also be designed to meet individual needs. Recipients should wear loose, comfortable clothing.
A skilled Thai Yoga bodyworker, Ed Cardinal completed his training in Thailand with master teacher Pichet Boonthamme in 2004, as well as more advanced training at the Thai Massage Circus in Laos in 2009 and OsteoThai in Koh Phayam Thailand in 2010. Ed has practiced and studied Yoga since 1990 and completed his Yoga teacher training in 2001. He is also a licensed physical therapist, certified personal trainer, and holds a Masters degree in Counseling. Eager to incorporate a holistic approach to healing and wellness, Ed founded SOL Integrative Wellness (www.solwellness.com) in 2004.
To try a session, please contact Joint Ventures Physical Therapy and Fitness:
617-536-1161
Thai Massage...is it for you?
Ali Winslow - Tuesday, January 25, 2011
Compression Socks, What's the Scoop?
Ali Winslow - Tuesday, November 16, 2010
Compression Socks, What’s the Scoop?
By: Ken Axford
Compression wear has been around for a long time in the medical field. They are typically socks or stocking of various lengths made up of various materials. They provide graduated compression against the leg. The purpose for them is to place pressure on blood vessels which will constrict those vessels. This forces the blood to flow through a smaller canal, increasing the blood pressure in the legs forcing blood back up toward the heart. The main benefit is to prevent blood and fluid from pooling in the lower leg which reduces swelling and may help reduce or even prevent varicose veins. Many triathletes have started wearing compressions socks during and after hard workouts or competition with the intent of improving athletic performance and recovery.
Only a few independent studies are available regarding the effect of compression clothing on endurance athletics. Many of the manufacturers have created “studies” of their own, but I am leery of these results since they stand to benefit financially from a favorable outcome. Zoot seems to have the most comprehensive study available to the public, but again, I am taking their test results with a grain of salt.
One independent study from the Journal of Sports Sciences tested compression stockings in January of 2007. This study tested 14 individuals. After two separate 10k time trials, no performance enhancement was shown, but 13 of the 14 participants indicated reduction in delayed onset muscle soreness 24 hours after the test. This is a significant outcome, but based on athlete perception, not measurable data.
Another study in May of 2007 tested 10 individuals by measuring maximal oxygen uptake, heart rate, blood lactate concentrations, and ventilation. This test seems to have the most data available by way of metrics for which to analyze. No statistical difference was observed during exercise with compression socks. However, there was a statistical difference in recovery of blood lactate concentrations after the test was completed while wearing the compression socks.
A third study in May of 2009 only tested the effect of compression clothing on performance. They utilized a variety of garments including compression socks, tights, and full body wear. There was no statistical effect on performance.
So what does this mean?
This means that compression wear does not seem to have any effect on performance if worn during the activity. However, there may be a positive effect on recovery if worn after the activity. They may also help reduce swelling after long periods of sitting or standing. Many athletes have reported “feeling fresher” after wearing the socks post workout or during travel. There is a wide variety of compression ratings as measured in millimeters of mercury abbreviated as mmHg. This mmHg rating is a universal measurement of atmospheric pressure. However, there is a large discrepancy between manufacturers and their recommendations. Also, the pressure rating can vary from one person to the next based on garment size and circumference of the leg. No significant data is available to determine the most appropriate range for athletes.
The Bottom Line
If the socks feel good to you during a race, wear them. After all, if you feel fast, you will probably go faster. (that’s an entirely different article about psychological impacts on performance so we won’t cover that now) I would not recommend wearing them during training. If they work as advertised, this could potentially limit the stress and adaptation that athlete’s desire. In other words, save it for race day. I do recommend they be worn during long trips or long durations of sitting or even standing (think: desk job, or nurse, or during travel to a race). I also recommend the socks be worn for an hour or two after a hard workout. This could help aid in recovery. Many sport apparel companies have begun producing compression wear. If you can do without the logo of your favorite brand and want to save some coin, go to any pharmacy and buy the $5 pair of medical compression socks. They come in black or white so they look similar to the more expensive sport brands.
Ken Axford is owner and head coach of Fast-Tri Sports based in Colorado Springs, Colo. He holds certifications from USA Triathlon as well as the American Council on Exercise. For more information, visit www.fast-tri.com.
References:“Journal of Sports Sciences” volume 25, issue 4, January 2007 pg 413 – 419
“Medicine and Science in Sport and Exercise” May 2007 Volume 39, issue 5
“Medicine and Science in Sport and Exercise” May 2009 Volume 41, issue 5
http://www.zootsports.com/pdfs/Zoot_White_Paper.pdf
The often overlooked RECOVERY PLAN...
Kelly Cassidy - Friday, August 27, 2010
As a lot of our athletes are preparing for Cranberry Trifest this weekend they are focused, trained & ready, race plans written & thought out. Race day prep is a HUGE deal! You have thought about what time to leave; what to pack; transition set up; race positioning; transition entrance & exits; pacing in the water, on the bike & run course...and the list goes on & on & on! But have you thought about how you are going to recover after the race? (A SERIOUS QUESTION!) This is a part of the triathlon equation that is often overlooked by athletes. The race is over, you left it all out on the course...now what?! Are you prepping for another race in a couple weeks? switching gears to increase your distance? training tomorrow? We can all learn something from the Pros in order to hone in on what recovery method is ideal for YOU! This is another game of trial & error in order to keep what is working and eliminate less effective techniques. If this is the first time you have thought about your recovery you're about to learn some great secrets from the Pros!
Tri Training Tip: Recovery Secrets From The Pros
Updated: Aug 25th 2010 1:56 PM EDT by Training
Get recovery tips from some of the top endurance athletes and coaches in the world.
Written by: Nathan Koch, PT, ATC
No matter which sport a serious athlete is involved in, proper recovery plays a critical part in optimizing performance. It is widely accepted that some form of muscle recovery following hard efforts and intense competition is crucial to allowing the athlete to function on the highest level day in and day out. Lack of proper recovery has been linked to injuries, “dead legs” and fatigue. While there is some research available on different recovery methods, more research is needed. Without a strong consensus for the optimal recovery method, I asked some friends/athletes/experts to share what tricks they utilize for recovery. How do they keep their legs pain and injury-free after repeated days, weeks and months of pounding and stress? Here are a few secrets from some friends who know a little something about training.
Sarah Hammer
Three-time world champion and USA record holder in track cycling
1. Massage with a foam roller to work quads, glutes, hamstrings, ITB and calves.
2. Zoot Compression clothing after training and while traveling, especially overseas travel.
3. Easy 30- to 60-minute recovery rides, also called “active recovery.”
Chris Baldwin
Professional road cyclist for United Health Care and two-time USPRO Time Trail Champion
1. Recovery shake, a Muscle Milk/CytoCarb mix.
2. Stretching and a foam roller massage, targeting the spine, hips, quads and calves.
3. Post-ride nap, approximately 60 minutes of “forced relaxing” time.
Krissy Moehl
Ultrarunner, the second female at 2009 Western States, placed as the first female and holds the course record for the Hardrock 100
1. Drink First Endurance Ultragen, a recovery drink that I use after
any run longer than 90 minutes in duration. I feel I am able to get
back out for another run sooner and feeling better by hitting that key
30-minute window.
2. My daily supplements are Magma Plus, a green foods supplement,
and Udo’s Oil, a balanced serving of omega-3 and omega-6 fatty acids
through plant-sourced oil.
3. Wear Skins compression tights for traveling home. I’ll wear them for
three days straight (except to shower) to help reduce swelling.
Samantha McGlone
Professional triathlete, 2004 Olympian and Ironman 70.3 world champion
1. Zoot Compression recovery tights and socks, worn after hard workouts and while traveling.
2. Normatec-MVP compression legs,
which is a pneumatic compression device. Multi-segment inflatable boots
are placed around the legs and rhythmically inflated and deflated to
carefully prescribed pressures that mimic normal physiology.
3. Ice baths, which are simple, cheap and effective, especially when
you have friends willing to haul 100-pound ice bags up the steps for
you.
Dave Hancock
Director of Training and Conditioning for the New York Knicks and former physiotherapist for Manchester United
1. Ice bath with 10 minutes of cold immersion waist down. A lot of
the latest research shows that 10 minutes is the best time, and that
pure cold is more advantageous for muscle recovery than combination hot and cold contrast baths.
2. Compression skins to use on post-game flights. If the skins don’t
work, we give our players specifically made-to-measure recovery socks
which are graded like ted stockings you wear after surgery. These have
shown to have a great effect on increasing venous return and thus flush
the oxidative chemicals left post-exercise. The company we use for
these is a British company called Evexar, which tested its compression
socks at University College London.
3. Bike flush for 15 minutes followed by a 15-minute “flush” massage,
especially calves, and then ice immersion again 24 hours after a game.
Joe Friel
Author of the best-selling “The Triathlete’s Training Bible” book series, USA Triathlon and USA Cycling elite-level coach, former chairman of the USA Triathlon National Coaching Commission
1. Carbohydrate within 30 minutes post-workout if it was a
high-stress, meaning long and/or intense, session. Consume in liquid
form mostly. Drink and eat until feeling satisfied.
2. Compression socks if you can’t elevate legs for several minutes after a hard session.
3. Self-massage the legs, working fluids toward the heart.
Ruvell Martin
NFL wide receiver for the Seattle Seahawks
1. Ice bath after every game and after a hard workout or practice.
2. Deep tissue massage from a massage therapist.
3. Daily supplements for recovery, including a breakfast, lunch and
dinner packet of different supplements in the form of pills as well as
a night-time packet of pills and an amino acid shake before and after
workouts, and a protein shake after workouts.
Levi Leipheimer
Professional road cyclist for Team Radio Shack, has won the Tour of California the last three years and has placed third overall in the Tour De France
1. Massage utilizing the foam roller to target glutes, quads, hamstrings and calves.
2. The Massage Stick, which is easy to travel with and is used to focus on ITB, quads and calves.
3. Normatec MVP compression legs.
Although I am not sure the athletes shared their most secret recovery techniques, they are utilizing some methods that we amateur athletes can add to our training programs.
Nathan Koch is a physical therapist at Endurance Rehabilitation in Scottsdale, Ariz. For more information on the Normatec MVP and for tips on how to use the foam roller for muscle recovery, visit Endurancerehab.com and look under Triathlete Magazine Tips.
Five Half Ironman Training Secrets That Will Save Your Race
Vic Brown - Thursday, August 26, 2010
www.my-triathlon-training.com
The Half Ironman, or 70.3, is a tough race. It is a combination of speed and endurance. Logistically, it can be tough to decide how fast to swim, how to fuel, how quickly to rush through transition, how to run, and when to make the final kick. In this article, you're going to learn five half Ironman secrets that will keep you from making costly mistakes and save your race.
1) The Swim Isn't Much Longer Than Olympic Distance. An Olympic distance run is 10K, while a 70.3 Swim is double that at 20K. An Olympic distance bike is 40K, and a Half Ironman bike is more than twice that distance. But an Olympic distance swim is 1.5K, while a Half Ironman swim is only 1.9K - not even close to twice as long! What does this mean for you? If you're used to doing Olympic distance triathlons, close your eyes and picture yourself swimming only an extra 400m. Can you sustain your Olympic distance pace for an extra 400M? Try it in your Half. By going that fast, you'll come out of the water early and be in a better position on the bike.
2) Load Up Your Bike In Transition. A good Ironman transition time, by the time you get
through the changing tents, get your bags, and weave through transition, is often 3-5 minutes. On the other hand, with proper Half Ironman practice you should be able to have all your fuel for the entire bike ride on your bike and ready to rumble, allowing you to run straight from the water to your bike, stopping only briefly to grab your helmet and shoes. No need to hesitate in Half Ironman transition - you'll save valuable time.
3) Overfuel on the Bike. In your Half IM build-up, practice taking in slightly more calories that you're accustomed to on the bike. The trick is to get enough fuel and water on board to get you through "minimally fueling" for the Half Ironman run. We coach most males to take 350-400 calories per hour on the bike, and females 300-350. To eliminate gastrointestinal distress, stop fueling about 10-15 minutes to your run transition, and then fuel with only 100-200 calories per hour on the run - grabbing a gel or chunk of banana only a couple times.
4) Try A Walk-Run Protocol. While a marathon or Ironman could use longer walking periods, a 20:1 ratio of walking to running can work very well in a 70.3. Practice this technique in your 70.3, and you'll find that the walk period allows your core to briefly cool and for you to grab a bit of fuel or water without choking. Walk quickly, and return to running at your previous pace. In the race, your ratio will likely be running three miles very quickly, then slowing to a walk for 60 seconds.
5) Go Hard the Final 10K. In your Half Ironman practice, include a few progression runs in which you run an aerobic, controlled 10K, then "turn on the afterburners" and run hard through the second 10K, gradually building to maximum pace. This should be your strategy in most Half Ironman events. Mentally, telling your brain to pull that fast running trigger at the halfway point can reap huge benefits for you. Going out of transition too hard, on the other hand, can leave you blowing up by anywhere from the 5K to 8 mile mark.
The 1/2 IM distance is tricky, but by utilizing the proper strategies, you can have a great race, go for a PR, and have a smile on your face at the finish line
When do you need a coach?
Ali Winslow - Thursday, May 13, 2010
By Ali Winslow
USAT Level 2
Head Coach Boston Performance Coaching
Assistant Coach, D3 Multisport
I have been training and racing multisport since 1996. Prior to this, I was a collegiate lacrosse and field hockey player, as well as a general athlete. In my youth, I managed to play 3 major sports, dance competitively, and frequently ski. With all this activity it would appear that I was a healthy teen and college student. However, in 1988, 1990, 1992 and 1994 I had to have both my right knee and left knee operated on successively.
See, I did train, I did race, I was a very competitive athlete. At the same time my body was breaking down. First, I tore my right ACL skiing, followed by a massive blowout on my left ACL. Then my left knee continued to be a problem and I had to have the ACL and MCL repaired 3 more times. Each surgery required 9 weeks of complete immobilization, full leg cast, crutches and then months of physical therapy.
By the time I graduated college I could have had a minor in physical therapy for ACL reconstruction. I knew more about knee problems than most recent PT graduates! At that time, our high school and collegiate coaches didn't really know and understand how to do proper strength training for athletes. The mind set was still enclosed in traditional strength training and lacked an understanding about stability work and periodization.
When I moved to Boston in 1996 I found a fantastic long distance running community and began training for marathons. I had no experience in endurance sports, so I read books and asked questions to other "experienced marathoners." I put together my own 18 week program to qualify for Boston, because of course I was not going to just run my first marathon, but train and qualify to run Boston. I managed to put together a decent training plan and followed my 5-6 days per week of running and strength training. I was also teaching spinning and working full time as a nutrition consultant at MIT. I ran my first marathon- in a great time for me, 3:29, and qualified for Boston. On top of the world, I came back from my marathon and immediately registered to run the Boston marathon, a mere 11 weeks away.
So, with little down time between these key races, I started right into my Boston marathon training. I had no real knowledge of overtraining and knew very little about periodization. My strength training was, at best, mediocre and I still had to contend with 3 days of spin classes plus a full time job. I knew my volume should decrease a bit and perhaps I could not keep up with the intensity of my prior 18 week program. However, as we all do in our lives, I was caught up with the Boston area training groups. I jumped right back into all the long runs, the track workouts, the tempo runs...and then 4 weeks before Boston, I sprained my ankle on a nightly tempo run (darn black ice).
I should have halted my run training right there altogether. If I could turn back time, I wish I was a younger and smarter me, who could see into the future. See, what I didn't know then, which I am well aware of now, is that more is not always better, and even though I was supposed to run Boston, I needed to stop running, stop beating my body into the ground with training and let the injury heal. I did not, I continued to train, and I ran Boston successively (although much slower than my prior marathon) and then I was completely burned out and physically exhausted. I had to see a sports chiropractor 3x week, plus physical therapy, plus take copious amounts of pain relievers in order to continue with my daily routine.
I remember a physician that I was working with at the time say to me- "don't you want to be able to continue to run for the rest of your life?" I was only 24 years old and now had 4 knee surgeries and a severely sprained ankle. I didn't know too much about stability training- as athletes we are more focused on mobility/flexibility. Who worries about stability?
Well, I wish I were smarter then. I wish that I didn't self coach or use books, or fall prey to the group training around me. I wish so much that I was smarter and had hired an experienced coach who I could have trusted. I am sure this coach would have never let me run 2 marathons in 11 weeks (especially since it was my first marathon). I know now that if I had found a coach to create a proper training plan, with measurable and achievable goals, that I would be much less injured today.
Fast forward into 2010, 2 children later and now a successful career as an endurance coach. What do I think about my training now? I still need a coach. I can create and write plans for my athletes, I can put together challenging and interesting bike, run and swim workouts. I can put together strength workouts to improve my athletes movement patterns and increase their overall speed and stamina. However, I don't do the same for myself. Instead, over the past 2 years my training has been all over the place, sneaking in run/bike and swim workouts when I can, barely keeping up the minimum to compete. And now, I realize more than ever why it's so important to have a coach. The ability of a coach to ask you the right questions about your training and the ability to look at your training logs and create a periodized plan to help you peak at the right time....all so worth it and so valuable.
If you have never worked with a coach, you are not living up to your potential. Coaches are not just for people who are fast, or people who are winning their age groups. Coaches are for everyone and anyone who wants to have guidance and support in their training plans, who want a different perspective on their training and also, most importantly, to be that devil/angel on your shoulder who will push you when you need it most/pull back the reins when you need it most. I plan on getting a coach myself....what about you?
BPC To Host Training Program for American Cancer Society
Ali Winslow - Tuesday, April 13, 2010
BPC is proud to announce an exciting new partnership with the American Cancer Society! As part of the DetermiNation endurance events program, ACS athletes will be able to train with BPC for the Urban Epic Boston Triathlon or the Cranberry Trifest.
These triathlons have become part of the DetermiNation program, allowing athletes to turn their participation into a chance to make a difference in the fight against cancer. Athletes who choose to join the DetermiNation program commit to a fundraising minimum (much lower than other charities), and in return, enjoy many benefits that DetermiNation has to offer: free local or virtual group training, an exclusive DetermiNation technical shirt, a personal web site, race-weekend VIP amenities, and the opportunity to dedicate their race in honor or in memory of a loved one.
Training for a triathlon or other endurance event is a huge commitment. Make it mean more by joining the American Cancer Society DetermiNation endurance event program. We’ll provide the support and training to help you achieve your personal victory. And you’ll have the extra strength you need to endure miles and months of training because you’ll know you’re helping save lives. With every step you take and every mile you conquer, you’ll be helping create a world with less cancer and more birthdays
To learn more, please visit our website: www.acsdetermination.org
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