Veteran Training Note: If you’ve had any recent surgery, muscle or joint problems, please consult your personal health-care professional before starting a stretching or exercise program. How to stretch: Stretch slowly without bouncing. Stretch to where you feel a slight, easy stretch. Hold this feeling for 5 to 30 seconds. As you hold this stretch, the feeling of tension should diminish. If it doesn’t, just ease off slightly into a more comfortable stretch. The easy stretch reduces tension and readies the tissues for the developmental stretch. After holding the easy stretch move a fraction of an inch farther into the stretch until you feel mild tension again. This is the developmental stretch, which should be held for 5 to 30 seconds. This feeling of stretch tension should also slightly diminish or stay the same. If the tension increases or becomes painful, you are overstretching. Ease off a bit to a comfortable stretch. The developmental stretch reduces tension and will safely increase flexibility. Hold only stretch tensions that feel good to you. The key to stretching is to be relaxed while you concentrate on the area being stretched. Your breathing should be slow, deep and rhythmical. Don’t worry about how far you can stretch. Stretch relaxed and limberness will come as one of the many by-products of regular stretching. In the illustrations with each stretch, the dotted areas are those body areas where you will most likely feel the stretches. 1. To stretch your calf , stand a little ways from a solid support and lean on it with your forearm. Bend one leg and place your foot on the ground in front of you leaving the other leg straight, behind you. Slowly move your hips forward until you feel a stretch in the calf of your straight leg. Be sure to keep the heel of the foot on the straight leg on the ground and your toes pointed straight ahead . Hold an easy stretch for 30 seconds . Do not bounce. Stretch both legs. 2. Opposite hand to opposite foot – quads and knee stretch : With the left hand, grab the top of the right foot (from the inside of the foot) and gently pull, moving the heel towards your buttocks. The knee bends at a natural angle in this position and creates a good stretch in the knee and quads. This is especially good to do if you have had trouble or feel pain stretching in the hurdle stretch position leaning back, or when pulling the right heel to the butt with the right (same) hand. Pulling opposite hand to opposite foot does not create any adverse angles in the knee and is especially good in knee rehab and with problem knees. Hold for 30 seconds . Do both legs. 3. With your feet shoulder-width apart and pointed out to about a 15-degree angle, heels on the ground, bend your knees and squat down. If you have trouble staying in this position, hold onto something for support. This is a great stretch for your ankles, Achilles tendons, groin, lower back and hips . Hold the stretch for 30 seconds . Be careful if you have had any knee problems. If you feel pain, discontinue this stretch. 4. Standing with the knees slightly bent, place your palms on the lower back just above the hips, fingers pointing downward. Gently push your palms forward to create an extension in the lower back . Hold comfortable pressure for 10 to 12 seconds . Repeat twice. Use this stretch after sitting for an extended period of time. 5. With arms overhead, hold the elbow of one arm with the hand of the other arm. Keeping the knees slightly bent (1 inch), gently pull your elbow behind your head as you bend from your hips to the side . Hold an easy stretch for 10 seconds . Do both sides. Keep your knees slightly bent for better balance. 6. Shoulder shrug: Raise the top of your shoulders toward your ears until you feel slight tension in your neck and shoulders. Hold this feeling of tension for 3 to 5 seconds , then relax your shoulders downward into their normal position. Do this 2 to 3 times. This is a good stretch to use at the first signs of tightness or tension in the shoulder and neck areas . 7. As shown, move one leg forward until the knee of the forward leg is directly over the ankle. Your other knee should be resting on the floor. Now, without changing the position of the knee on the floor or the forward foot, lower the front of your hip downward to create an easy stretch. This stretch should be felt in front of the hip and possibly in your hamstrings and groin . This will help relieve tension in the lower back. Hold the stretch for 30 seconds . Do both legs. 8. With legs bent under you, reach forward with one arm and grab the end of the mat, carpet, or anything you can hold onto. If you can’t grab onto something, just pull back with your arm straight while pressing down slightly. Do likewise, pulling on the end of the mat. Hold the stretch for 20 seconds . Stretch each side. Don’t strain. You should feel the stretch in your shoulders, arms, sides, upper back or even in your lower back . 9. Relax with your knees bent and the soles of your feet together. This comfortable position will stretch your groin . Hold this stretch for 60 seconds . 10. Interlace your fingers behind your head and rest your arms on the mat. Using the power of your arms, slowly bring your head, neck, and shoulders forward until you feel a slight stretch. Hold an easy stretch for 5 seconds . Repeat three times. Do not overstretch. 11. Shoulder blade pinch: From the bent-knee position, pull your shoulder blades together to create tension in the upper back area . (As you do this your chest should move upward.) Hold this controlled tension for 4 to 5 seconds , then relax and gently pull your head forward as shown in stretch 10. This releases tension and allows the neck to be stretched effectively. 12. Next. straighten both legs and relax. then pull your left leg toward your chest . For this stretch keep the back of your head on the floor, if possible, but don’t strain. Hold an easy stretch for 30 seconds . Repeat, pulling your right leg toward your chest. 13. From a bent-knee position, interlace your fingers behind your head and lift the left leg over the right leg. From here, use your left leg to pull your right leg toward the floor until you feel a stretch along the side of your hip and lower back . Stretch and relax. Keep the upper back, shoulders, and elbows flat on the floor. The idea is not to touch the floor with your right knee, but to stretch within your limits. Hold for 30 seconds . Repeat the stretch for the other side. 14. Straighten out your arms and legs. Point your fingers and toes as you stretch as far as you can . Stretch and then relax. This is a good stretch for the entire body. Hold for 5 seconds . 15. Lie on your back, lift your leg up toward a 90-degree angle at the thigh joint. Keep the low back flat against the floor during the stretch. Hold the stretch for 15 to 20 seconds . Do both legs. 16. With your thumbs, massage up and down the longitudinal arch of your foot . Use circular motions with a good amount of pressure to loosen tissues. Do both feet. Always massage your feet for 2 to 3 minutes before and after activity or after sitting or standing for long periods of time. This will reduce unwanted tension and keep the feet and legs feeling good. 17. Elevate your feet. It’s great for circulation and revitalization of tired legs and mind . Your lower back should be flat and not arched or off the floor. Do not elevate your feet for too long in the beginning: gradually increase the time (one to five minutes, or longer).

Veteran Training provides the Best Competitive Level Triathlon Coaching, Personal Training & Boot Camp Services in Pembroke, Hanover, Hingham, Duxbury, Kingston, Plymouth, Scituate, Cohasset & Marshfield Massachusetts.

If you want to seriously train to compete- Our Norwell & Pembroke Triathlon Coaches will teach you about “bonking”.

In endurance sports, particularly cycling and running, hitting the wall or the bonk describes a condition caused by the depletion of glycogen stores in the liver and muscles. Bonking was a term coined by endurance runners to describe what happens to them after a long run where the body runs out of fuel much like a car that runs out of gasoline. When the body depletes its ready sources of glucose and is unable to adequately create energy from fats or glucose at that point it will begin to shut down.

This normally happens to marathon runners but it can also be common in a much more mild form when you begin a new exercise program or when you start to push up your mileage. You’ll know you’re there when you start to feel shaky and unstable on your feet and like you will be unable to finish your workout.

To overcome this accept your short-term limitations and don’t push past that point initially. You will quickly begin to overcome this problem starting with your very next workout because your muscle tissue immediately begins adaptation by taking in more fuel (glucose) than it normally would for the new increased challenge you’ve placed on them.

You can also prevent this by Carbohydrate loading. This means increasing complex carbohydrate intake before an event or long training session. This ensures that initial glycogen levels will be maximized for your training. And to prevent bonking during endurance training sessions of 90 minutes Veteran Training recommends that you consume food or drinks containing carbohydrates during the exercise.

Veteran Training provides the Best Endurance & Strength Conditioning Services for new and veteran Triathletes in Pembroke, Hanover, Hingham, Duxbury, Kingston, Plymouth, Scituate, Cohasset & Marshfield,  Massachusetts.

The Wide-Leg Squat:

Stand with your feet just wider than shoulder-width apart. Bend the knees and slowly lower your butt until your thighs are nearly horizontal to floor (don’t let your knees move forward beyond your toes). Slowly press back up to a standing position. Start with one set of 6 to 8 repetitions and slowly work up to three sets of 10 to 15. Note: This will also strengthen your quadriceps muscles and glutes.

 

Overview

Whether you are running your first 5K, doing your first triathlon or are trying to qualify for the Boston Marathon, it seems everyone eventually wants to know from our Triathlon Running Coaches how to run faster. Some runners swear by running track sprints, while others argue for running more miles. There seem to be as many methods as there are runners, but very few Champion level coaches… that’s where Veteran Training fits in. However, most effective speed improvement programs have four basic components: speed work, tempo runs, leg-strength exercises and rest days. Incorporating these into your weekly runs should help you improve your speed.

Step 1

Incorporate speed work. Running faster for short periods of time will strengthen your heart, lungs and skeleton. After warming up, complete intervals, or repetitions, of 200 to 800 meters, jogging slowly after each so your body can recover. Aim for four sets of intervals once a week to start with.

Step 2

Add a weekly tempo run. Tempo running is running for a sustained period of time at a faster-than-normal pace. Tempo runs should feel between somewhat hard and hard on the rate of perceived exhaustion (RPE) scale. This equals between 70 to 80 percent of your maximum effort. Once a week, warm up for 10 or 15 minutes at an easy pace, then run between 20 and 40 minutes, or about 3 to 6 miles–depending on fitness and goals–at tempo pace. Cool down with another 10- to 15-minute jog.

Step 3

Improve your leg muscle strength through weight-bearing and plyometric–jumping–exercises. Good exercises engage the hip, knee and ankle, and include squats, dead lifts, lunges and power step-ups. Improve your explosive leg force and your speed by doing 30 to 50 vertical jumps for beginners, or 100–or more–if you’re an advanced athlete.

Step 4

Get adequate rest. Without adequate rest, your body can’t rebuild from all your hard work. On your rest days, either cross-train by doing non-running activities, such as biking, swimming or walking, or do nothing at all. Aim for one rest day per week.

Veteran Training provides the Best Triathlon Coaching, Personal Training & Boot Camp Services in Pembroke, Hanover, Hingham, Duxbury, Kingston, Plymouth, Scituate, Cohasset & Marshfield Massachusetts.

If this is the case, our Personal Trainers will tell you your Quadriceps may not be strong enough to stabilize your running stride. Start to change this by doing lunges in reverse. This forces your front leg to work throughout the entire exercise. Use the same movement pattern as in a traditional lunge, but step backward instead of forward. Good Luck.

Recently, one of our coaches came across this article about comparisons to Military Fitness and Civilian Physical Fitness. After having spent time training members from the Naval Special Warfare community in Coronado we wanted to pass it along to our Veteran Training team and readers.

(And just to be clear on a personal note to a few of you from Team 3… No, we have not forgotten about the “issued” swimmies to swim the Coronado Bridge).

Training to be a Navy SEAL is far more challenging than training for an Ironman. But a Navy SEAL who has had recent Ironman success had these tips for would be Ironmen or even those who want to be successful at triathlon or whatever your athletic goals are.

1. Eliminate self-limiting thoughts. More often than not, people have preconceived notions about what is possible for them to achieve. They sell themselves short. Abolish thoughts that hold you back from achieving your true potential.

2. Optimize your skills. Everyone begins at a different place and each of us are dealt a different set of genetic cards. Use that to your advantage and optimize your assets.

3. Be willing to spend the effort and energy to be successful. Anyone can succeed if they are willing to work at it. Too many people want to reap rewards without the sacrifice that is necessary to achieve any goal.

4. Enjoy the journey. If you can enjoy the pursuit of excellence, you’ve got it made. Aiming to enjoy only the end result makes it impossible to endure the necessary sacrifices to achieve any goal really worth having.

5. Be a student. The more you understand about what it is you’re trying to do and how to do it, the easier it is to be successful. Be a student of your passion.

6. Persevere. There are many things that can get in the way of successfully achieving any goal. You have to be willing to figure out how to get over, under, around or through those obstacles. Keep trying.

7. Develop mental toughness. It is not the physical challenges that keep men from successfully surviving the SEAL training, it is mentally giving up. You need to start believing that you can do it, you can be successful. Others have been successful before you, you can do it too.

8. Be prepared to suffer. When you are training for an event as large as a 140.6-mile triathlon, it is a long haul. There is going to be bad weather, aching body parts and times when you are just plain tired. Know that some stress, followed by rest, will make you stronger physically and mentally.

9. Take strength from others. This tip is particularly valuable for race day. Right when you are thinking things are really bad for you, look around. You’ll see that others are suffering too. Knowing you’re not the only one and that other people will suffer generates energy, if you’re willing to accept it.

10. You must want success. Doing something that is difficult requires that you want to be successful with every fiber of your core. The intense desire to succeed helps you overcome obstacles that crush other people.

11. Avoid over-training. It is easy for highly motivated people to over train. Achievers are often rewarded for doing more and working harder. While you must work hard and do the prescribed work, you must also rest in order to reap the benefits.

You may not be capable of becoming a Navy SEAL, but you are capable of successfully becoming a triathlete. So be inspired and inspire others.

“The only easy day was yesterday.” – Displayed at the Naval Amphibious Base Coronado

Consider this…

According to USA Triathlon, the number of triathlon participants aged 60-69 is fully twice that of athletes in their late teens (16-19), and triathletes in their 40s easily out number those in their 20s. More people seem to take up triathlon later in life and stay with it longer. Why? Because as you age triathlon encourages cross training and a full body workout. One elite example is Sister Madonna Buder. Known as the Iron-Nun, she is 78-years old and has participated in more than 320 triathlons — 40 of which were Ironman class events. And what makes this most notable is that she didn’t even start running until the age of 50.

We often hear that the mind is more powerful than body, yet we rarely do anything to prove that it’s true. Sister Madonna Buder, for one, is determined to show that age has nothing to do with her dedication to staying fit and physically active. Even at age 50 and much more so now at 78 she continues to compete in events that most people less than half her age would find difficult and would be afraid to do. Of course she continues to win her age group and has been the reason USA Triathlon keeps creating new age groups for triathlon. One of our favorite training moments and advice came during  training the oldest finalist and three time competitor of  the Badwater Ultramarathon. He told us:

“Every season I take everything step by step… First I tell you (Veteran Training) my goals, re-assess my eating and just hit the road running with the program you give me.  If I spend all my time worrying about what the “what if’s”, and what I have to do for training are… You start to lose focus on finishing & winning.”

We couldn’t agree more.

Veteran Training provides has the Best Running, Strength & Endurance Conditioning & Triathlon Coaches in Pembroke, Hanover, Hingham, Duxbury, Kingston, Plymouth, Scituate, Cohasset & Marshfield Massachusetts.

Veteran Training does not offer these services at the Cohasset & Duxbury Triathlon… 

 We do however, offer competitive Level Triathlete Coaching in Duxbury, Pembroke, Norwell, Cohasset & Duxbury, Massachusetts.

http://www.veterantraining.org/triathlon.htm