Stretch, Then Strengthen

Justin Robinson, MA,RD.CSSD,CSCS,FAFS

Most people agree that they need to include stretching in their fitness regime; the debate, though, is how much, what type, and when?

At Rehab United Sports Performance Center, we incorporate "mostability" exercises into our flexibility training - the idea that joints need to be both flexible (mobile) and strong (stable).  We recommend performing mostability exercises before and after activity (such as a run or bike ride) as well as on recovery or light workout day.


Training for joint mostability involves a stretch (lengthening of the joint/muscles) followed by a strength exercise.  In the example below - we demonstrate an alternating stretch/strengthen exercise for the hip flexors and glutes.


Exercise Example - "Hip Drive to Single-Leg Squat"
1) Step the left leg forward and reach both arms overhead.  Keep your right knee straight and toes forward.
2) Step the left leg back and squat onto the right leg.  Keep your weight on the right heel while using the left foot for balance.
3) Repeat 10-15 reps on each leg as part of your warm-up and cool-down.

1) Front View

1) Side View

2) Side View

2) Front View

Mental Game - "Focus on the Now"

As I was pacing a group last weekend at the Rock ‘n’ Roll Las Vegas Half Marathon, I had a goal to keep things fun by telling a joke at each mile. The jokes went over very well, but I noticed that at the end of each joke, our pace had slowed about 30 seconds per mile.  A momentary lapse of concentration (not focusing on the present), could have easily cost our group to miss our goal time.  Thankfully, our group was racing for fun and we managed to pick up the pace in between side-splitting comic relief, but to other racers – losing concentration, and thus dropping off pace, can devastate a race goal.

Concentration is one of “The four C’s of Optimal Performance,” along with confidence, composure and commitment.

Since I am the fitness and nutrition guru (and not the sport psychology expert), I included the following excerpt from the USA Triathlon Coaching Manual, written by Peter Haberl, Ed. D., who is a licensed psychologist in Colorado and works as the Senior Sport Psychologist for the United States Olympic Committee (USOC).

Concentration

“Competing successfully in a [triathlon, cycling, or running race of any distance] requires a considerable amount of concentration. Concentration is the ability to focus on the respective task at hand (swimming, components of the swimming motion, swim stroke, running, cadence and stride length), maintain that focus over the duration of the event with the appropriate intensity, and quickly refocus concentration when it is disrupted. These multiple elements can make concentration difficult. In an ideal race, concentration is always on target, in the here and now, with the right intensity and duration. In real life, however, there are usually no ideal races. Concentration invariably might be on the wrong cue, get disrupted by a host of internal and external distractions, have the incorrect intensity, or not be maintained. The triathlete needs to focus on internal cues (How am I doing? How much discomfort am I in? Am I running above threshold too soon?) and external cues (What is going on around me? There is a breakaway. I need to close the gap.) and frequently switch between the two during training and competition.”

“Whenever concentration is disrupted, it presents a loss of focus that is often due to distraction. Distractions are often very personal. What is distracting for one person might not be distracting for another, so it is important for athletes to know and be aware of when they might lose focus and to what this loss of focus is attributed. Distractions can be internal or external. External distractions (getting hit during the swim segment, crashing on the bike, dealing with poor road conditions, weather) are often outside of the athlete’s direct control. Internal distractions are often the thoughts or interpretations of external distractions (I cannot believe this bike group is not working hard. This is so frustrating.), the past (I crashed here last year. What if I crash again this year?), the future (If I do not come out of the water in first place, I do not have a chance), or simply a focus on the wrong cues (the fatigue or discomfort experienced vs. proper technique). Many of these internal distractions arise quickly and without awareness on the part of the athlete.

Athletes often think that they have control over the content of their mind, but this is a bit of an illusion of control. What athletes potentially control is how they respond to the distraction rather than the distraction itself. Once the athletes become aware of the interpretation in their mind, they can choose where they put their attention next.”

“[Summary] of concentration problems that might surface during a race or training:

• External

• Internal

• Focus on the Wrong Cues

• Focus on Too Many Cues

• Focus on the Past

• Focus on the Future"

"There are a number of strategies available to help increase the concentration of athletes.

• Awareness - What are my distractions? What are my triggers?

• Cues - Self-talk Triggers

• Goals - Process Goals

• Formal and Informal Mindfulness Exercises

• Imagery Practice

• Relaxation Practice

• Pre-performance Routines”

The punchline in this case is to focus on the present only.  Prepare for and visualize your race prior to the start, but while on the course, focus on the task at hand and only the issues you can control.

Good luck and wocka-wocka!

Justin Robinson, MA,RD,CSSD,CSCS,FAFS

RU Fit? Challenge - Week 4 - Clean Eating

Concept: Clean Eating

Challenge: Eliminate foods with any artificial colors or dyes

The "No Dye-it" - Justin Robinson, MA,RD,CSSD,CSCS,FAFS

Previously, we posed the challenge of incorporating at least three different colors on your plate for each meal and snack.  This week, we pose the opposite challenge - eliminating foods with any artificial colors or dyes.  You will have to read food labels - anything that lists a color followed by a number (e.g. Red 40, Yellow 5) should stay on the shelf at the grocery store.

Research links food dyes to hyperactivity in children, however, artificial colors interaction with each other and with other food additives, such as sodium benzoate (a food preservative) may pose health risks for adults as well. A recent NY Times articles states, "The F.D.A. scientists suggested that problems associated with artificial coloring might be akin to a peanut allergy, or 'a unique intolerance to these substances and not to any inherent neurotoxic properties' of the dyes themselves."

In short - most of the dyes used in foods today were approved in the 1930's, their safety is questionable at best and they provide zero nutritional benefits . . .and unlike salt and sugar, they do not even make foods taste better!

Below are links to two quick reads regarding artificial color use and safety:

"The Dyes Have it" - Nutrition Action Newsletter

"F.D.A. Panel to Consider Warnings for Artificial Food Colorings" - NY Times

Good luck!

RU Fit? Challenge - Week 3 - Energy Balance

Concept: Energy Balance

Challenge: Accumulate 60 "Cardio Points"

• 1 min of low-intensity activity (5 or less on an effort scale) = 1 point
• 1 min of moderate activity (6-7 on effort scale) = 2 points
• 1 min of high-intensity activity (8-10) = 3 points

Energy Balance - Justin Robinson, MA,RD,CSSD,CSCS,FAFS

As a nutrition instructor, I begin the semester with a discussion about energy – its ultimate source (the sun), how it is harvested (via plants), and how we consume energy (from plants or from animals that consume plants).

I further discuss energy balance in humans, which consists of: intake, storage, and output

• Intake: we eat and drink energy (synonymous with Calories) in the form of carbohydrate, fat, protein, and alcohol
• Storage: we store carbohydrate, fat, and protein in the body
• Output: we burn energy through our metabolism and all forms of activity (structured and unstructured)

Once we comprehend the basics of energy balance, we can better interpret why we gain weight and how to lose it.

The first few weeks of the RU Fit? Challenge have emphasized the first component of energy balance – “intake” (making conscious decisions about what we put into our bodies).  This week, the goal is to focus on the latter component – output (aka caloric expenditure).

Any form of energy expenditure provides endless benefits (both acute and long-term) – a vast body of scientific, as well as equivocal, evidence supports this.  Whereas all movement is beneficial, though, not all movement is created equal; walking may be appropriate for a currently sedentary person, but that person should know that in the near future, walking will not be enough.  The American College of Sports Medicine(ACSM) currently recommends 30 minutes of moderate activity at least 5 days per week (minimum of 150 minutes per week) or 20 minutes of vigorous activity at least 3 days per week (ACSM Position Stand).  Walking does not fit into either the moderate or vigorous category.

My goal is not to be harsh, but truthful – I feel some health professionals under-stress the importance of this moderate-to-vigorous activity by recommending their patients or clients to simply walk.  Doing anything is always better than doing nothing, but America is experiencing a health epidemic and lack of exercise intensity and duration contributes greatly to this crisis.

Let us take a moment to discuss the efficiency (or inefficiency, rather) of walking.  We know that one pound of fat equals 3,500 Calories.  Based on this, and the metabolic equations from the ACSM – for a 150-pound person to burn one pound of fat, he/she must:

• Walk (4 mph) for 8 hours and 45 minutes or 35 miles (which fits the 100 Calories per mile estimate)
• Run (8 mph) for 3 hours and 42 minutes or 29.5 miles

So as you begin or continue your weight management quest, please, please do not expect "Biggest-Loser" type of results. Let us do some more math:

• If contestants lose an average of 10 pounds per week, that equals 1.42 pounds per day
• 1.42 x 3,500 = 5,000 Calories (daily deficit)
• Since they are still eating (assume 2,000 Calorie intake), that means they are burning roughly 7,000 Calories each day!
• Remember 100 Calories per mile?  That means they are exercising the equivalent of 70 miles of walking per day.  This is only possible if you live on the Biggest Loser ranch OR if you quit your job and hire a full-time personal trainer.

From a purely mathematical standpoint – burning energy from exercise is a challenge, to say the least.  Reducing energy intake, however, is far more efficient (at least on paper).  Fear not though, the upcoming challenges and educational blogs will surely discuss methods to decrease energy intake.

Now step away from the computer and go earn those cardio points! 

RU Fit? Challenge - Week 2 - Nutrient Density

Concept: Nutrient Density

Challenge: Have at least different 3 colors on your food plate at every meal and snack for one week.

Nutrient Density - Justin Robinson
Last week, we presented the challenge of recognizing WHY we make food choices – this week, we will begin the discussion of WHAT we choose to put into our bodies.I don’t regularly watch “The Biggest Loser” but it’s often on the television when I happen to be in the room. In an episode a while back, Bob – one of the trainers – brought up a point that most of what American’s eat is beige. Then I saw the commercial for the KFC Famous mashed potato bowl, which contains mashed potatoes (white), breaded chicken (brown), gravy (brown), corn (yellow), and cheese (yellow, white) – Bob was right, we often eat big bowls of beige.

Beyond providing our bodies with energy, some foods can actually decrease inflammation and help rid our bodies of free radicals – thereby decreasing risk of disease, improving recovery time, and simply making us feel better. Such foods are typically high in antioxidants and phytochemicals (collectively called "nutraceuticals" – compounds in foods that have particular health benefits). Without getting into too much chemistry, certain nutraceuticals are associated with particular colors of foods - red, blue, and purple fruits and vegetables, for example, are high in flavonoids which have strong antioxidant properties.

Meals with multiple colors are also likely to be very “nutrient dense” – a term that defines the quality of a food or meal. Nutrient-dense foods are those which contain a lot of vitamins, minerals, and nutraceuticals for their size (volume). Calorie-dense foods, on the other hand, have a lot of calories for their volume (usually from fat). Someone trying to lose weight should focus on nutrient-dense foods . . . someone trying to gain healthy weight should focus on foods that are BOTH nutrient-dense and calorie-dense.

A few examples:

• Nutrient Dense: all fruits and vegetables, fat-free dairy, lean proteins
• Calorie Dense: Fats, oils, high-fat meats, cheese, ice cream, candy bars
• Both: Whole grain breads & cereals, nuts, nut butters, seeds, dried fruit, energy bars, smoothies
• Neither: Iceberg lettuce, diet soda, calorie-free drinks

Since nutraceuticals work synergistically, i.e. in-tact foods provide better nutrient absorption than supplements, I pose the "3-Color Challenge": Have at least different 3 colors on your food plate at every meal and snack for one week (various shades of beige do not count).

Example - instead of eating chicken and rice (which is really the same color) - try chicken with wild rice and replace half the rice with any green vegetable.

Your body, in addition to your palate, will thank you.

Justin Robinson, MA,RD,CSSD,CSCS,FAFS
Director of Strength & Conditioning
RU Sports Performance Center

RU Fit Challenge - Week 1 - Mindful Eating

Week 1 Concept: Mindful Eating

Week 1 Challenge: Eat at least one meal per day sitting down at a table – with no music, TV, or computer.  Company and conversation, however, is encouraged.  Listen to your body in terms of hunger, thirst, and fullness.

Mindful Eating – Rebecca Bass-Ching

We live in a multi-tasking culture.  In fact, we take pride on how much we can accomplish in a little time.  And this is often out of necessity as many juggle work, school, parenthood, life.  

Yet, multi-tasking = not paying attention. When we are not paying attention, it is impossible to care for ourselves by listening to our bodies.

When you are overextended and overwhelmed:

• You lose touch with when you are hungry for food or full from food.
• You get confused about the difference between true hunger and emotional hunger.
• You feel guilty, anxious, flooded, depressed, numb when we slow down.  So you keep going fast or you freeze and feel paralyzed.

No bueno!  And SO not good for our mind, body and soul.

One of the most meaningful philosophical changes I made in my life was adopting the Intuitive Eating approach to how I care for and nourish my body.  I believe in this approach so much it has become a cornerstone of the food philosophy at Potentia.

The following are the 10 principles of Intuitive Eating developed by Evelyn Tribole & Elyse Resch.  As you read them, take note of your reactions to this list.

1. Reject the Diet Mentality: Throw out the diet books and magazine articles that offer you false hope of losing weight quickly, easily, and permanently. Get angry at the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.
2. Honor Your Hunger: Keep your body biologically fed with adequate energy and carbohydrates. Otherwise you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for re-building trust with yourself and food.
3. Make Peace with Food: Call a truce, stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can't or shouldn't have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing When you finally “give-in” to your forbidden food, eating will be experienced with such intensity, it usually results in Last Supper overeating, and overwhelming guilt.
4. Challenge the Food Police: Scream a loud "NO" to thoughts in your head that declare you're "good" for eating under 1000 calories or "bad" because you ate a piece of chocolate cake. The Food Police monitor the unreasonable rules that dieting has created. The police station is housed deep in your psyche, and its loud speaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the Food Police away is a critical step in returning to Intuitive Eating.
5. Respect Your Fullness: Listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you're comfortably full. Pause in the middle of a meal or food and ask yourself how the food tastes, and what is your current fullness level?
6. Discover the Satisfaction Factor: The Japanese have the wisdom to promote pleasure as one of their goals of healthy living.  In our fury to be thin and healthy, we often overlook one of the most basic gifts of existence – the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting and conducive, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to decide you've had "enough".
7. Honor Your Feelings Without Using Food: Find ways to comfort, nurture, distract, and resolve your issues without using food.  Anxiety, loneliness, boredom, anger are emotions we all experience throughout life.  Each has its own trigger, and each has its own appeasement; food won't fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you into a food hangover. But food won't solve the problem. If anything, eating for an emotional hunger will only make you feel worse in the long run. You'll ultimately have to deal with the source of the emotion, as well as the discomfort of overeating.
8. Respect Your Body: Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally as futile (and uncomfortable) to have the same expectation with body size. But mostly, respect your body, so you can feel better about who you are. It's hard to reject the diet mentality if you are unrealistic and overly critical about your body shape.
9. Exercise – Feel the Difference: Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm. If when you wake up, your only goal is to lose weight, it's usually not a motivating factor in that moment of time.
10. Honor Your Health – Gentle Nutrition: Make food choices that honor your health and tastebuds while making you feel well. Remember that you don't have to eat a perfect diet to be healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It's what you eat consistently over time that matters; progress not perfection is what counts.

Many people I meet personally and professionally do not trust food and do not trust their bodies.  When there is no trust in a relationship, the relationship is pretty bleak.  Healing your relationship with food and your body can take time depending on where you are at physically and emotionally.  And given our diet and weight obsessed culture, the concepts of intuitive eating can seem scary and/or unrealistic.  If that is how you feel after reading the 10 principals of intuitive eating, you are not alone.

That is why getting the support of a Registered Dietitian and Therapist who specialize in treating food and body issues is an absolute must.  Not everyone is ready for this approach for a variety of reasons and a specialized treatment team can be a necessary support in this process.  Plus, it can take a while to “detox” from the diet/body hatred mentality.  Beginning the journey to heal your relationship with food and your body starts with looking at food not as "good", "bad", "points", "calories", "carbs", etc. but also doing some deep soul work and cultivating your identity not from the number on the scale but on your true worth and value.

What do you think about the 10 principles of intuitive eating? Which of the 10 principles were you most drawn to?

Rebecca Bass-Ching, LMFT MFC# 44584

Disordered Eating & Trauma Expert

www.potentiatherapy.com

iaedp-SD Immediate Past President

Adjunct Professor: Azusa Pacific University

introducing the RU Fit? Challenge!

12 Weeks . . . 12 Challenges – each designed to help you make small improvements in your mind, body, and spirit to improve lifelong health. With roughly 12 weeks until 2012, you can start your New Year’s fitness resolutions early!

The purpose of each challenge will not be “pass‐fail” – but simply to increase your awareness of your food choices and exercise habits. Every decision, every movement in our lives is driven by something (both conscious and subconscious triggers) – how often do you think about the "WHY" behind your decisions of when and what to eat?

We will accompany each challenge with a brief education piece from health, fitness, and wellness experts – The RU Fit? Challenge is a joint effort of Rehab United Physical Therapy and Sports Performance Center, Potentia Family Therapy, FITzee Foods, and mix‐1 all‐natural protein shakes.

Take the Challenge . . . Read the blogs . . . Encourage others to participate!

More Details to Come Next Week!

www.RehabUnited.com
www.potentiatherapy.com
www.FITzeeFoods.com
www.mix1life.com

Follow the RU Fit Challenge? on Facebook

Relax This Off-Season?

Whether you are blowing off a few workouts here and there, hitting up some cycle-cross races, or tweaking your fantasy football lineup . . . the OFF-SEASON has arrived. This time of year most endurance athletes have completed their goal races and are left wondering . . . what’s next? For some San Diegans, a true “off-season” is a distant thought since our beautiful weather allows for an offering of multiple events each month.  Abandoning your off-season for intense workouts (or conversely complete relaxation), though, can lead to an abundance of overtraining injuries for us “mere mortals” who workout for pure enjoyment, to keep weight off, or to escape the stresses of work. 

Rehab United (RU) believes athletes are made in the off-season – to enter next race season, or your next training program, healthy and strong - begin with the “The Four R’s”:  Restoration, Recovery, Reflection, and Readiness.

Restoration. “REST” can be one of the hardest things for an athlete to do, but this is the time of the year you must force the issue. It is difficult to let another biker or runner on the trail pass you, when you are thinking “I could take ‘em” – however, it is essential to keep your heart rate relatively low, take it easy, and enjoy exercise for a change. Implement functional strength training into your off-season routine to rebuild the muscle mass you may have lost throughout the year and restore joint and tissue strength to allow for pre-season training intensity. RU offers complete off-season training programs for these specific purposes.

Recovery. Every athlete experiences some discomforts or physical issues, but just because you can make it through a season does not mean you should ignore the issues that may keep you from taking your racing to the next level. I recommend scheduling a full-body injury screen with one of RU’s physical therapists (after all, it’s FREE). This allows you to address your ailments and allow time to treat the cause of your injuries rather than just symptoms. This is the foundation of health you need for your 2011.

Reflection. This is a solid time to review your 2011. Did you meet your goals? Stay healthy? Stay happy? What would you like to change? We review these critical questions with every one of our athletes to determine a benchmark for the future. We learn from each and every experience that we encounter, so you must look over your training log to find out what worked and what did not. This may also be a convenient time to find a coach – Catalyst Endurance Coaching (CEC) has multiple coaches who are ready to help you achieve your fitness goals for the 2012 season.

Readiness. Preparation precedes success. Now is the opportune time to look ahead to determine what is next and establish a plan to encourage that reality. Rehab United Sports Performance Center offers camps and training programs for athletes of all ability levels; these “semi-relaxed” early-season events help athletes prepare for their upcoming multiple-sport season.

Best of luck!

Bryan Hill, PT, FAFS
Cycling/Running/Triathlon Coach

What Bike Should I Buy?

As a triathlon coach, I do my best to promote the sport - which often includes converting my personal training clients and runners into beginner triathletes.  In doing so, I have to answer a slew of questions - how much training does it take, how hard are they, how do I conquer my fear of open-water swimming  . . . all valid inquiries, and as you might imagine - I provide a slightly different answer for each person.

Lately, though, I have been bombarded with the question of "what bike should I buy?"  I initially provide my typical response to any fitness/nutrition question that "it depends."  And bike choice is highly dependent - bicycles can range from $50-$15,000 in price, can get you from point A to B, down the Kamikaze at Mammoth, or 112 miles across the Hawaiian desert.

To better answer the question, though, I ask a few questions myself:

1) How much do you have to spend?
When discussing price, I recommend to set two limits: a "soft" limit (how much you would like to spend) and a "hard" limit (the amount you absolutely can not exceed).  These limits are imperative when walking into a bike shop - in fact, this will be one of the first questions they will ask you.  Some aspects of a bike are more more important than others; for example, it's worth spending a little extra money on the components (brakes, gears, shifters) than on race wheels.  In short - select a bike with Shimano 105, Ultegra, or DuraAce components or any SRAM components.  Shimano Tiagra and Sora components are of much lesser value.  And for an entry-level bike, either an aluminum or carbon frame will work well.

Good bicycles (worthy of triathlon races) start around $1,000, but if you want a competitive bike that will will be happy with for multiple years, expect to spend in the $2,000 range.  The good news is that is somewhat levels off from there - the difference between $1,000 bike and a $2,000 is pretty significant; however, the difference between a $2,000 bike and a $10,000 bike is rather small (unless you are an elite athlete).

Note: do not forget to consider sales tax, pedals, shoes, and helmet when planning your finances.

2) What distance of triathlon do you plan to do?
If you want to just try out a triathlon and plan to do one sprint-distance race (bike course is 15 miles or less) before committing to anything else - a mountain bike (or borrowed road bike) will service you just fine.  If you do race on a mountain bike, though, it is well-worth spending $30-$40 on "road slicks" (smooth tires) as they will save you a considerable amount of time and energy.  If you plan to compete in an Olympic distance race (or greater) or try a season of triathlon racing - you will need a road or triathlon bike (more on those differences below).

3) What other riding do you plan to do (bike racing, century rides, commuting)?
This question has to do with the type of bike you purchase.  The three main types of bicycles are Mountain Bikes, Road Bikes, and Triathlon (aka Time Trial or TT bikes).  Mountain bikes are suitable for short commutes or off-road riding.  Road bikes are the most versatile - they built for a combination of comfort and speed ("comfort" is a relative term, especially if you have never ridden a road bike) and can be used in a triathlon or road race.  Triathlon bikes are built for speed, but are not legal in road bike racing and might be uncomfortable for longer rides (over 70 miles).  Frame geometry is the main difference between road and triathlon bikes.  If you are unsure what you want to do - buy a road bike.  If you know you only want to race triathlons and want to go as fast as possible, buy a triathlon bike.  Most enthusiasts, though, have at least one of each, so if you get bit by the endurance-sport bug, chances are you will have three+ bikes within three years.

4) How long do you plan to keep the bike?
This question related to the price question.  If you are satisfied with upgrading to a new bike in a year or two - it's okay to spend $1,000 or less (for a used or new bike with lesser components).  For the average athlete, spending $2,000 will get you a ride that you may never outgrow.

Most Important Part!
Above all, the absolute most important factor in bike selection is the "Bike Fit".  A carbon-frame bike, with SRAM Red components, and Zipp 808 race wheels is useless if you are uncomfortable on it.  Getting fit to a bike is much more complicated than standing over the top tube and making sure you have 4-fingers of clearance (frame size, in fact, is only a small consideration of the fit).  A bike fit (by a certified professional) should be the first step in selecting a bike.  Most shops can narrow your choice of bikes to 3-4 based on your fit and price range.

San Diego has a plethora of quality bike shops - I recommend two: Moment Cycle Sport (Point Loma) or Nytro (Encinitas).  Browse through either of their websites to read more about bike-fitting philosophy.

To summarize, selecting a bike depends on a number of factors - the two most important are your budget and the bike fit.

I hope this helps - the discussion of how to get into triathlon is a lengthy one, but the coaches at RU Sports Performance Center are always happy to offer advice.

Good luck!

Justin Robinson, MA,RD,CSSD,FAFS,CSCS
Director of Strength & Conditioning
Rehab United Sports Performance Center

RU Fit? Challenge #3 - Sack Lunch

The RU Fit? challenge is by no means about success or failure each week - if you had a snack last week that contained Red #5, you did not fail the challenge.

My purpose with the challenges is to increase your awareness of your food choices. Every decision, every movement in life is driven by something else (both conscious and subconscious drivers/triggers) - how often do you think about the "WHY" behind your decisions of when and what to eat?

This week, I ask you to bring your lunch to work every day for 1 week. I don't need to say much about the benefits of cooking or preparing your own meals - it will definitely save you money in addition to sodium, saturated fat, cholesterol, and preservatives (all common in fast foods).

The key is to plan ahead - take 5 minutes right now to write down your appointments and meetings for next week, a few ideas of what you can throw together each morning and/or what dinners might work as leftovers.

As always - good luck!

Justin Robinson, MA,RD,CSSD,FAFS,CSCS
Registered Sports Dietitian

RU Fit Challenge #1 - "3 Colors"

At the "Oxidation and Inflammation" nutrition seminar earlier this week, I discussed how some foods can decrease inflammation and help rid our bodies of free radicals - thereby improving recovery time, decreasing risk of disease, and simply making us feel better.

Antioxidants and phytochemicals are collectively called "nutraceuticals" - compounds in foods that have particular health benefits.  Without getting into too much chemistry, certain nutraceuticals are associated with particular colors of foods - red, blue, and purple fruits and vegetables, for example, are high in flavonoids which have strong antioxidant properties.

Since nutraceuticals work synergistically, i.e. in-tact foods provide better nutrient absorption than supplements, I pose the "3-Color Challenge": Have at least different 3 colors on your food plate at every meal and snack for one week (and various shades of beige do not count).

Example - instead of eating chicken and rice (which is really the same color) - try chicken with wild rice and replace half the rice with any green vegetable.

Your body, in addition to your palate, will thank you.

Good luck! 

Justin Robinson, MA,RD,CSSD,FAFS,CSCS
Registered Sports Dietitian

Barefoot Running - Does it Fit?

I have read a number of listserv posts, training tips, articles, and such lately touting the benefits of barefoot/minimalist running. In short - proponents claim that running with no shoes (or with "barefoot" shoes such as the Vibram 5 Fingers) improve running form, posture, increase musculature of the feet, and can help prevent injury.

I do not disagree - I firmly believe barefoot (or minimalist) running has its merits, but I also believe most people are thinking backwards when it comes to their use.

Unfortunately, many people have pain while they run with such shoes - sometimes immediately, sometimes a few miles into a run. To attenuate this pain, supporters advise altering running form and/or easing into a barefoot-style program (i.e. wearing barefoot shoes for 20-30 minutes at a time, a few days per week).

Once again - I do not disagree with this advice, however I will pose a question - should we tweak our bodies (or our running mechanics) to match our shoes OR we should find the right shoes for our bodies?

Vibrams, Nike Frees, etc. are not for everyone. If you have a very rigid foot, for example, barefoot shoes will not fix anything, but will actually exacerbate the issue. Based on individual foot anatomy (as well as everything else higher up in the "kinetic chain" - shins, knees, hips, and back) certain people are meant to run in stability shoes or use orthotics. True structural issues can not be fixed with improved form - even with proper stretching and strengthening.

If you are unsure if you have "structural" issues versus "biomechanical" (which typically can be corrected) - visit a biomechanics expert, such as a strength & conditioning coach or Physical Therapist who specializes in endurance sports.

In regards to the question I posed, here's an analogy - the bike fit. ANY bike shop owner will tell you that the most important factor in finding a bike is how it fits you (and I agree 100%). The fit process involves finding the right frame size, geometry, and tweaking the saddle and bars to match your specific anatomy.

I have never heard a coach or shop owner say, "no matter what, you need to ride the Felt DA because it's the fastest bike. And if it's uncomfortable, and hurts your back, just ride the bike for 20 minutes at at time and slowly increase time in the saddle until you get used to it."

So if we agree on this "correct fit" approach to our bikes, why do we not use the same approach to our shoes?

Justin Robinson
 Director of Strength & Conditioning - RU Sports Performance Center

Operation Injury Prevention

Many of the RU faithful have heard by now, but just in case you have not - Rehab United Physical Therapy and Sports Performance Center has a feature article in Triathlete magazine this month.

We have been interviewed for other publications (Competitor Magazine, Stack.com, Askmen.com, MaxPreps, and a few others), but this is the first multi-page spread in a national publication since I have been a part of RU. 

We greatly appreciate this opportunity - if you have met anyone who works at RU, you know we are all passionate about our work and firmly believe in our functional training philosophy.  The Triathlete editors did a great job of conveying that philosophy and after reading the article hopefully you too will "drink the kool-aid," as our mentor Gary Gray would say, and "train the way you play (tm)," as we always say.

We have posted the article online - but it would be great if you could support Triathlete and go pick up the June issue.

Click Here to read "Operation Injury Prevention"

Justin Robinson
Director of Strength & Conditioning
RU Sports Performance Center

Sweet Potato Soup Recipe

I'm finally giving away the secret!  I make this soup 3-4 times per year (usually for our team carbo-loading dinner parties) and the leftovers (if any) never make it past the next day.  Enjoy a small bowl as an appetizer or ladle a large bowl and accompany it with a salad for a filling meal.

Note #1: "Sweet potatoes" and "yams" are not the same.  If you order sweet potato fries at a restaurant, you are eating yams.  True sweet potatoes are the yellow variety (they look similar to russet potatoes, but are longer and much more flavorful).

Note #2: The nutrition facts do not include any of the garnish - sour cream will obviously up the Calories.  I also recommend toasting a few slices of sourdough baggette to dip in the soup.

Note #3: Click on the image below - then right click and "save as" to download the recipe.

Enjoy!

Justin Robinson, MA,RD,CSSD,FAFS,CSCS

Registered Sports Dietitian

Getting to Know . . . Christine Gould

Christine Gould is a member of the RU Team EXCEL elite squad, a regular at RU Sports Performance Center Classes, and a Catalyst Endurance Coaching Athlete.

RU: Thanks for taking a few minutes . . . so what first brought you to RU?

CG: I had been doing some functional strength training with a personal trainer, and he decided to back to school. I wanted to maintain that sport-specific type of training and I heard about the classes through emails and Facebook. Wanted to check it out!

RU: How has training at RU changed things for you?

CG: I feel strong overall – stronger in my workouts and stronger in my racing. It has also dramatically reduced my incidence of injury and has introduced me to a wonderful, supportive group of people that I am happy to call my friends and teammates.  I previously struggled with hip injuries (first suffered when training for Boston Marathon a few years ago), but no injuries over the past year – hence, RU is super!

RU: What got you into triathlon?

CG: I like a good challenge. I grew up as a swimmer and started running marathons after college. When I moved to San Diego, I learned it was the “triathlon capital” and I wanted to give it a shot.  My first tri was an Olympic Distance in 2004.

RU: So you didn’t start off with a sprint distance like most normal folks?

CG: Nope – and I actually did the Olympic distance because I didn’t know about Ironman at that time. I always figure, go big or go home.  I probably didn’t do a sprint distance until my 10th tri.

RU: What has been your best race to date?

CG: Honestly, my most recent finish at California 70.3 (April, 2011). I feel like this race was a huge breakthrough for me – especially in terms of my cycling and running fitness. I finished 4th in my age group (W30-34), 1st amateur female out of the water, and 6th amateur female overall with a 14 min PR. I feel like I have reached a new level with my racing.

RU: Excellent work!  What pre-race meal or “good luck” do you fuel up on before an important race?

CG: I have learned this year that a turkey burger and sweet potato fries do the trick for me. I always have some ice cream too.

RU: Do you have a favorite post-race meal?

CG: I’m usually fairly salt-deprived post-race so, French fries are a good fix for me (McDonalds are probably still my favorite).  And after California 70.3 this year, it was nothing fancy – a regular sundae from Dairy Queen.

RU: So achieving this success does not come easy – what’s your favorite, or most painful (since for many triathletes those are one and the same) workout?

CG: Swimming: 100 x 100s . . . just to see if I still can!  I also love riding hills and running a good fartlek.

RU: 100 100’s?!!!  That’s probably what I swim in a season.  When was the last time you did that?

CG: Last time I completed that swim workout was November 2010 – my PR (back in college) is a 1:18 average per 100 meters.  That was a record at my school. =)

RU: What do you enjoy doing when you are not training or competing?

CG: Hanging with my friends . . . yoga, reading, and traveling.

RU: Ever travel anywhere interesting?

CG: I went to Greece after I completed my PhD – it was my first time going to Europe.

RU: PhD?  Impressive.  What is your alma mater?

CG: I have a B.S. in Biology (2002) from Truman State University in Kirksville, MO and my Ph.D. in Biomedical Sciences from UCSD (2009).

RU: Smart and athletic – there are so few of us.  Okay, we’ll finish up with a few random questions just for fun.  Tell us a little known fact about Christine Gould.

CG: I don’t like cheese.

RU: Can you do any super human tricks?

CG: I have freakishly loose shoulder joints from my years of swimming. You probably don’t want to see what I can do.

RU: Probably not.  What’s in your CD player (or on your iPod) right now?

CG: Thievery Corporation – great music to train to, race to, and work to.

RU: Agreed.  Ever seen them live?

CG: Mmmmm . . . only five times!  Definitely a top-five show I have ever been to, maybe even the best.

RU: What can you do today that you could not do a month ago?

CG: Put the wheel back on my tri-bike . . . seriously – I didn’t know how to do this, it’s tricky!

RU: Lastly – What’s your fondest memory of RU?

CG: I am down there three nights a week and I love walking in there and feeling like I am family; it’s a great environment. Also, seeing everyone out there cheering for me at Ironman 70.3 California was amazing! I was teased that I was the most popular girl on the course. I couldn’t be more grateful for the support!

RU: Well, we are grateful for your time today as well as having you on our elite team and part of the Rehab United family!

Christine at 2010 Vineman 70.3

Power Balance or Power of Persuasion?

Finally - a study confirms it.  We knew the "effectiveness" of power bracelets was essentially the placebo effect and that the "test" results are nothing more than the learning effect.

To test Power Balance’s claims, the American Council on Exercise (ACE) tapped a team of exercise scientists from the University of Wisconsin, La Crosse Exercise and Health Program, led by John Porcari, Ph.D., and Hazuga.

Read the article: http://www.acefitness.org/certifiednewsarticle/1261/power-balance-or-power-of-persuasion

Functional? What did you just call me?

Rehab United touts itself as a “functional” training facility – but what does that actually mean? Some people define functional training based on the use of fancy equipment, such as the BOSU ball, balance disc, or sport cord. Others believe that function involves performing specific exercises, such as a squat or lunge. But the BOSU and its counterparts are merely tools . . a lunge, simply a technique – none of which truly define of “functional.”

At Rehab United, we define functional training as preparation for purposeful movement. Functional training techniques are developed from their strategy and design, rather than tools or techniques. If an athlete comes to us with a goal to improve 40-yard dash time, we would create strategies for that specific task. Exercises derived from goal-oriented, purposeful strategies would make the program functional, not simply making this athlete run through an agility ladder or hurdle drills.

The gift of functional training is its practicality. Rehab United utilizes a purely functional approach to all our treatment and training so that our patients, clients (and ourselves) can perform better at any activity they choose, sport or otherwise.

Read more about our sports performance training philosophy.

Contact one of our performance coaches to learn more about how you can live and play with better “functional training.”

Jena Walther, MS, CSCS

Performance Coach, Personal Trainer

RU Sports Performance Center

www.RehabUnited.com

Are Organic Foods Worth the Price?

Q: I recognize the benefits of “clean eating,” which I’m sure includes mostly organic foods (to limit the amount of pesticides/toxins/hormones), but what if the “poor” guy can't afford to buy organic all the time?

Are there particular foods that I should absolutely buy organic? Maybe meat?

A: Very true, organic is not always cheap; however, staying away from packaged/processed foods can still be relatively inexpensive.  Read ingredients and do your best to avoid foods with sodium benzoate, potassium benzoate, and most other preservatives – ascorbic acid (vitamin C) is okay, since it’s a natural preservative.  Sodas, regular or diet, fall into this same category – nothing really good about them.

One consideration – regardless of the amount of pesticides, any fruits and vegetables are better than none – do not stop eating them just because they are not organic.  According to www.foodnews.org, some fruits and vegetables contain more pesticides than others; the “Cleanest 12” (low in pesticides) includes: onions, avocados, sweet corn (frozen), pineapples, mango, sweet peas (frozen), asparagus, kiwi, bananas, cabbage, broccoli, and eggplant.  The “Dirty Dozen” (buy these organic) includes: peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, lettuce, grapes, pears, spinach, and potatoes.  The belief is that foods with a thick skin absorb fewer pesticides.

If the food you buy goes bad before you have a chance to eat it, frozen foods (unprocessed and with no other additives) are equally nutritive as fresh.

In regards to meat – organic may not be as much of an issue as the type of feed.  Grass-fed beef, for example, is lower in saturated fat than corn or grain-fed beef.  Grass-fed cows and free-range chickens may also have a lower presence of bacteria such as e coli.

Sometimes you have to bite the bullet and shell out a little extra cash for your health – it is worth the price, though, since it is literally an investment in your future.

Justin Robinson, MA,RD,CSSD,FAFS,CSCS

Detox Diet Question

Q: What do you think of doing mini-cleanses/detoxification diets? I only ask because I have noticed more frequent upset stomachs within the last six months, or so, and I am wondering if something I am eating is aggravating things. I have read a few articles on “cleansing” programs which basically provide a list of foods that you can eat (mostly fruits, veggies, nuts, lean proteins, legumes) and can not eat (certain fruits, veggies, wheat, sugar, caffeine, alcohol). Their point is that chemicals and toxins from growing and processing foods may take a toll on our digestive systems. Many plans consist of a liquid breakfast/dinner and one solid meal.

I’m only curious in identifying things that upset my stomach . . . but health-wise, I’m wondering if doing a mini version of this would adversely affect me – is it a good idea?

Upset in SD

A: That is actually a good question, one I'm sure many athletes have. My answer – yes and no. The primary concern for any athlete making a dietary change is to eat enough calories to support your training. Inadequate energy (calorie) intake is a huge contributor to overtraining.

In my opinion, if someone exercises enough, drinks enough water, and eats enough fiber – they will be "cleansed" on a regular basis. But, if you are interested in finding out what may be upsetting your stomach, I have two recommendations:

1) Record everything you eat for 3-4 days and leave room on that sheet for comments. Write down how you feel 30-90 minutes after each meal or snack to determine if you can pinpoint what foods might have the most adverse effect. I agree that caffeine, high-sugar foods, dairy, nuts/seeds, and/or roughage vegetables are common triggers to an upset stomach.

OR

2) Do a version of a detox diet in which you do not restrict calories or particular foods, but restrict simple sugars (except during exercise) and any foods with pesticides, preservatives, or other unnatural additives. This is “clean” eating, rather than a temporary cleanse or detox diet. 

For athletes (or anyone who exercises more than five hours per week) I do not believe two liquid meals would provide enough energy to support your training. Any positive effects of the cleansing foods would be negated by the lack of energy intake. 

If a food is truly triggering an upset stomach or digestion problems – one week of eliminating that food should improve symptoms.

Justin Robinson, MA,RD,CSSD,FAFS,CSCS