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How To Strength Train For Cycling

Give us a couple of workouts a week, and we’ll change your performance potential on the bike permanently. It’s time for cyclists of all levels to embrace strength training!

Want to improve your cycling performance, either on its own or for a triathlon? Step one is simple: Put in your time on the bike. There’s no way around it. Cyclists simply have to improve their aerobic and anaerobic systems by following a strict endurance-training program. I’ll spare you a lengthy discussion of the SAID Principle—that is, specific adaptation to imposed demand—but suffice it to say, to get better at cycling, you have to cycle.

So does the story end there? Only if you want to hit your head against the same performance ceiling over and over again. As an increasing number of recreational and competitive cyclists are discovering, training for strength allows you to use your existing muscle more efficiently, tap into power you didn’t have before, and perform better in the crucial late stages of your races and time trials.

This style of work is known as concurrent training, but the version backed by the latest science isn’t

Strength Training For Runners: 5 Rules To Run Faster!

If your goal is to run better and faster, you should strength train. Really, if you consider yourself a runner, you should strength train. Period. Get your training plan here!

Most runners believe that in order to be better-performing and faster-running machines, they simply need to run more and hone their craft by following a well-designed running program. Well, that’s only half true.

The other piece of the puzzle comes from a structured resistance-training program. Even if a runner wishes to improve her running time at the middle or long distances, training for strength in the gym is no longer merely an option—it’s a must.

No butts or coconuts about it: If you want to see marked improvements in your race times, you need to run to the gym. (And then lift in it, of course.)

The Benefits Of Strength Training For Runners

In reference to endurance runners, a 2014 systematic review from The Journal of Sports Medicine states that a “general maximal-strength oriented program may initially be the most appropriate and efficient method for improving maximal force, power and reactive-strength capabilities.”1

In normal people language, that means a simple, no-frills strength-training program for endurance runners with presumably little-to-no

10 tips for exercising safely

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Almost anybody can safely take up walking, and light to moderate exercise is usually fine for healthy adults with no troublesome symptoms. But do you need to talk to your doctor before taking on a more strenuous regimen? It’s wise to talk to a doctor if you have any questions about your health or plan to start more vigorous workouts, especially if you haven’t been active recently.

Definitely talk to a doctor if you have any injuries or a chronic or unstable health condition, such as heart disease or several risk factors for heart disease, a respiratory ailment like asthma, high blood pressure, joint or bone disease (including osteoporosis), a neurological illness, or diabetes. Also consult your doctor if you suspect you may have an illness that would interfere with an exercise program or if you have been experiencing any troublesome symptoms, such as chest pain, shortness of breath, or dizziness.

10 tips for avoiding injuries

Once your doctor gives you the go-ahead to exercise, the tips below can help you avoid injuries:

  1. Take five to 10 minutes to warm up and cool down properly.
  2. Plan to start slowly and boost your activity level

Wolfe Graphite Pickleball Paddles – Some of the Most Important Features Explained

Pickleball was first invented in the year 1965. During the initial years, the game was played with a wooden paddle. As the wooden paddle was too heavy to handle, many improved version came into the market. Graphite and composite paddles came into picture. Graphite and composite paddle were lighter than the wooden paddle and also provided better motion range and strong serve.

Even though wooden paddles are still available in the market, today there are many other types of paddles available. One of the best selling paddles in the market today is the Wolfe graphite pickleball paddles from Wolfe Sports. It is one of the most durable and strongest paddles available in the market today. The paddle was specially designed to be the lightest, strongest and most durable paddle available with an edge guard.

An edge guard is a protection to the edge of the paddle against breakage and cracks. Some players play very aggressively and tend to bang their paddles in the heat of the moment. For these types of players a paddle with an edge guard is the best choice.

Wolfe graphite pickleball paddles are the most recent type of paddles in the market. Here are some of the most

England’s Six Nations History Reviewed

England have powered their way into the record books after winning their first Six Nations Grand Slam since 2003.


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England’s rugby players kept their nerve to beat France in the final game of the thrilling 2016 Six Nations after already seeing off Wales, Ireland, Scotland and Italy. Luckless Italy won the wooden spoon after five defeats.

England Win Through This Time

Although favourites, England have fallen at the final hurdle before. Since 2000, England have had five chances to win the Grand Slam but only achieved it once – in 2003, when they beat Ireland.

In 2000, with Jonny Wilkinson in the team, England looked as if they had the Grand Slam in the bag. But the Scots, who had not had a win, enjoyed the muddy Murrayfield conditions more and got an unexpected win.

The following year, England fell at the final fence again – this time against Ireland.

They won the Championship Grand Slam in 2003 and made it a year to remember when Jonny Wilkinson kicked his side to victory in the World Cup in Australia with just seconds left on the clock.


Top 10 tips when swimming is your weak sport

Many triathletes ask me this question. “Coach I need to improve my swim, If I improve my swim I would be so much higher in the standings.” These athletes add their bike and run splits and the result is much higher up relative to the competition. That swim split is dragging them down the list. There is not one answer unfortunately; a coach would have to examine not just the athlete’s technique but their training frequency and their training volume and intensity. I would do my best to give you my top 10 tips. Some combination of the following should help you.

  1. Get filmed. Regardless of what a coach says you need to be able to see it so that you can perform what the coach is suggesting. Not just once but a few times to see if you have corrected your technique.
  2. Swim enough. Generally speaking those triathletes that want to improve their swim come from a run or bike background. In those sports training the race distance in practice all the time seems like breaking the rules. However, in this sport swimming the race distance is not a limiter. It’s done all the time up to about 5K. Recovery from

15 Tips for a Healthy Year

It’s the New Year, and it’s also time for a flurry of resolutions. You’re probably thinking about how you can become healthier, be more pain-free, and move better than you do right now.

Great thought! To help you along, here are 15 tips to get you healthy this year:

1. A gradual, personalized exercise program that takes into account your anatomy and physiology is important. Your physical therapist can conduct an evaluation and assist with this.

2. Make yourself accountable to someone other than yourself. Log your exercises (either at home or at the gym) in a journal and inform your physical therapist about your progress.

3. Self-confidence is critical. Believe in yourself and your ability to become stronger, healthier and more functional. If you think you can, then you CAN!

4. Visualize yourself as being stronger, with increase energy, as if you already achieved your goals. Positive expectations of health, vitality and energy are helpful to improve your health and well being.

5. Drink plenty of water. Hydration is important for your blood, kidney, and joints.

6. Always seek qualified help. Expert supervision provided by a physical therapist is important, especially if you are recovering from injuries or medical conditions.

7. Be aware of what you eat. Fat has twice the caloric density of carbohydrates and

Healthy Development of Children and Young People through Sport

Physical education and sport have an educational impact. Changes can be seen in (i) motor skills development and performance and (ii) educational potential. This shows the positive relationship between being involved in physical activities and psychosocial development.

Sport and physical education is fundamental to the early development of children and youth and the skills learned during play, physical education and sport contribute to the holistic development of young people. Through participation in sport and physical education, young people learn about the importance of key values such as:

  • honesty,
  • teamwork,
  • fair play,
  • respect for themselves and others, and
  • adherence to rules.

It also provides a forum for young people to learn how to deal with competition and how to cope with both winning and losing. These learning aspects highlight the impact of physical education and sport on a child’s social and moral development in addition to physical skills and abilities.

In terms of physical and health aspects of child and youth development, there is an overwhelming amount of evidence that focuses on the (mostly positive) effects of sport and exercise on physical health, growth and development.

Long-term involvement in physical activity

Physical education and sport also build health activity habits that encourage life-long participation in

Reactive Agility Training For Teenagers: 4 Drills To Improve In Sports!

Reactive Agility Training For Teenagers

In athletics, the ability to decelerate, stop, change direction, and accelerate instantaneously is paramount to success. The ability to abruptly stop and change direction is collectively referred to as agility. Agile athletes (Barry Sanders, Allen Iverson, Sidney Crosby, etc.) are typically the ones you see on Sports Center’s Top 10 every morning.

So what is the secret behind the success of these athletes? It can be argued that outside of sport-specific skill, speed is the most important athletic performance factor. I agree that speed is very important. But rarely, if ever, do most athletes reach top speed during a game.

Rarely is an athlete presented with an opportunity to sprint in a straight line for any extended period of time. In most game situations the athlete will be starting, stopping and moving in lateral directions constantly.

Speed is only a piece of the puzzle. Agility is another piece. The best athletes accelerate quickly, are agile, and can read and react to their surroundings.

Skill, speed, or agility WITHOUT the ability to read and react results in a disappointing waste of talent. This is one of the reasons why athletes that perform the best on tests rarely perform the best in

Baseball Player Mental Toughness Guide

The game of baseball demands a unique mental attitude separate from other team sports. The pace of the game fools individuals into thinking that the game is laid back and slow. This could not be further from the truth. The speed and reaction time in baseball is second to none.

The ability to turn on physical tools in a split second starts with the mental outlook of the player. Many peaks and valleys take place in one baseball game, let alone an entire season. The player must learn to have an iron will and never get too high or too low, as the game of baseball will always give a chance at redemption.

What is Mental Toughness?

When I speak about mental toughness in baseball, it is a little different from other team sports. My idea of a mentally tough athlete is one who is calm and has a focused sense of self-worth and belief. As a hitter, you go up to the plate knowing you are going to make solid contact, not hoping to. As a fielder, you attack the ball, you don’t let the ball attack you. Pitchers with mental toughness believe in every pitch they throw. They throw a 3-2

How to Teach Young Players to Hit a Volleyball

Dear Coach Houser:

OK, I’ve watched the video of your stepdaughter hitting about a zillion times and I think I’m beginning to get it. Quick question: we run a volleyball camp for 9-12 year olds who haven’t played at all or very much. Would you teach this approach to that age group or try the bow/arrow and see what happens?

It seems to me that hitting is something that either a girl can do it, no matter what technique is used, or one can’t. I’ve always told my players that a slightly “unorthodox” method is perfectly acceptable as long as the player can repeat it consistently, doesn’t present any injury possibilities and most importantly produces results.

When teaching your rookie campers how to hit a volleyball I suggest you do the following:

First: I would make 100 percent sure they know the 3-step approach and the arm swing. That’s a basic, absolute MUST learn.

Without this, your players will (a) look like a goof to anyone who knows anything about volleyball; (b) make their coaches look like goofs for either not knowing it or not requiring their players to learn it; and/or (c) never reach their spiking potential.

Second: As for the reaching/snapping, that will

4 Outdoor Fitness Tips

With so many health clubs and other indoor facilities dedicated to fitness, it’s no surprise a majority of people associate working out with indoor lighting, dumbbells and treadmills. Fortunately, that’s far from the case.

While, weight training and floor mats certainly have their place in your fitness development, consider the vast number of yoga classes and strength training programs that utilize the outdoors as an enhancement.

Dozens of yoga retreats use the beach and other natural settings to augment their effect. Cross training programs and “boot camps” thrive in the outdoors, where activities such as the 50- and 100-yard dash, big tire flipping and weighted sleds are common training equipment.

So, as you learn to view the great outdoors as Mother Nature’s all inclusive gym, free of charge, here are a few things to keep in mind as you head out for your first workout.

Stretch Before You Go

Just as you would for any type of exercise, remember to properly warm up, including a proper stretch. One way to do this is via a progressive warm-up, in other words, don’t jump right into the main sets of your workout. Gradually build your intensity and include some basic stretching.

Take your time to warm up will

5 Volleyball Warm-Up Games

One of the biggest determining factors to the success of your practice is your warm-up. It is very easy as a coach to slip into a routine of running and stretching before every practice. But is this practical for a warm-up?

Here are five warm-up games perfect for getting your squad ready to play their best.

Note: Please do not avoid stretching as a result of this article, but let’s see if there might be better ways of getting your players’ blood pumping, as well as doing activities that better transfer to volleyball.

Why Games Work

Running can be boring for players, so rather than getting their blood-pumping running laps, I have them play several different games to get their joints and muscles warmed up.

I have my players start off with warm-up games to get them going. We typically stretch right after the games. However, while the players are having a good time in the game, they are really getting a great workout, too. Here are some of the games I like to use.

Knee Tag

Knee Tag is a simple drill that quickly gets your players sweating and working their legs hard.

Have everyone partner up and assume a defensive-ready position. When you say

To The Extreme: 3 Workouts For Extreme Athleticism

People play on the brink of insanity. To survive, they train. Even if you’re not in the habit of base-jumping, improve your athletic ability with these three workouts!

Some athletes thrive on adrenaline—it’s almost an addiction. For these people, extreme feats are the norm. They swim across oceans, jump from mountaintops, climb skyscrapers, or flip snowmobiles. It’s a lifestyle that most people only dream about. (Or, for those of us who like our feet on the ground, it’s a lifestyle we have nightmares about.)

How do these extreme athletes train? What types of workouts do they use to build multiple strength qualities? An extreme athlete, no matter if he or she is an MMA fighter or base jumper, needs to train for the sport. Even the weekend warrior who spends winters on the double-black-diamond tracks and summers biking rocky mountain trails needs to develop the proper qualities for success.

For the extreme athlete (amateurs included), a training regimen that develops functional strength, balance, endurance, flexibility, and explosiveness is going to make a lot of difference. These qualities make a good athlete great. It’s tough to develop them concurrently, but not impossible. Before we dive into the three-day training

Running Clothing: How to Choose

As with any aerobic activity, running becomes more comfortable when you have clothing that keeps you properly ventilated or—in cold and wet conditions—lightly insulated and dry.

Running clothing options include, pants, tights, shorts, shirts, vests and jackets. The weather outside determines what combination of these items you need to stay comfortable on your road and trail runs.

Warm-weather running clothes: For warm days, your running clothes should help wick away moisture, keep you cool and protect you from the sun’s rays. Shorts, a shirt and socks might be all you need on a warm day.

Winter running clothes: When the temperature drops, consider wearing pants or tights, and a vest or soft-shell jacket, but remember that you will warm up once you get moving. Insulated versions of these items are ideal for winter activities.

Running Clothing Features

There are several key features to look for when shopping for running clothing.

Moisture wicking: Moisture-wicking fabrics transport perspiration away from skin to keep you dry and chafe-free while you’re running.

Quick drying: Fabrics that dry quickly, such as polyester and nylon, keep you comfortable as you work up a sweat. If you’re caught in a passing rain shower, they’ll dry quickly to keep you from getting

10 Tips to Choose the Right Sneakers or Athletic Shoes

ohn Wooden, the acclaimed UCLA basketball coach who won 10 NCAA championships in a 12-year span, used to start each season by teaching his players the right way to put on their socks and shoes. Now, you’d think that young men would know how to do this by the time they got to college, but the point was actually to drive home a very important fact: Executing the fundamentals makes finding success in all things a lot easier.

Think of your athletic shoes as one of the fundamentals on your journey to a healthy lifestyle. If you’re building your body from the ground up, you have to start with your shoes. And, while the athletic industry may make you think that the “right” shoes are all about the “right” fashion, choosing a pair should really be about fit, performance, and injury prevention. Find the right pair every time by following these tips.

How to Buy the Right Shoe Every Time

1. Base Your Choice on Activity

Basketball shoes are designed for basketball. Tennis shoes are designed for tennis. Running shoes are designed for running, and trail running shoes are designed for trail running. Believe it or not, it’s not a ploy by the apparel

The 6 Free Screenings Obamacare Can Get You Now

Thanks to the Affordable Care Act (ACA), or Obamacare, many preventive screenings are now available for free. But with such a comprehensive list of screening options, it is hard to know where to begin. Start small with these six screenings.

1. Blood pressure

Nearly one in three Americans has high blood pressure, also known as hypertension. It’s a medical condition with few symptoms–but a key indicator of other health concerns. Blood pressure should be tested every two years after age 18, and more often once you reach 40–and the ACA makes this screening free to all. Blood pressure is reported as two numbers. The first is the pressure in the arteries as the heart beats; the second is the measure of pressure in the arteries when the heart rests between each beat. Normal blood pressure is below 120/80 (“120 over 80”), and high blood pressure is classified as anything above 140/90.

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High blood pressure puts you at risk for overstretching and injuring your artery walls, it and increases your

Stretching Exercises: Basic Stretch Routine

What Is Stretching & Why Is It Important?

Flexibility is defined as the range of motion within a joint along the various planes of motion. Within each joint there is an optimal range of motion (ROM) that is essential for peak performance.

Stretching refers to the process of elongating the muscles to improve ROM. I already introduced you to Dynamic Stretching (See: Dynamic Stretching: Best Full Body Warm Up), which is ideal for stretching before exercise. Static stretching is when you stretch while staying stationary, which is the preferred type of stretching during and after exercise.

There are many naysayers who believe static stretching is a waste of time and doesn’t prevent injury. I think it’s possible that a seasoned athlete with optimal ROM may not benefit as much from stretching, but I think for anyone who can improve ROM, static stretching is very, very helpful, if not essential. If you are interested in the physiology of stretching and how range of motion increases, you can check out this article: Physiology of Stretching.

Major stretching benefits:

• Increased movement efficiency
• Decreased risk of injury
• Increased blood supply and nutrients to joint structures
• Increased neuromuscular coordination
• Decreased risk of low

10 tips to exercise safely

Exercising regularly has wide-ranging physical, emotional and social health benefits. You need to exercise safely to remain healthy and injury-free. If it’s safe and painless, you’re more likely to stick to it! Safety is about using common sense, understanding basic techniques and listening to your body.

See your doctor for a check-up before embarking on a physical activity program. Your doctor, physiotherapist or local sporting club can offer you tips about staying safe while exercising.

Here are some tips to stay safe and injury-free:

  1. Be aware of your body. Think about how the particular exercise is making you feel. If something doesn’t feel right, stop immediately and seek medical advice.
  2. Warm up and cool down. Try slow stretches and go through the motions of your sport or activity before starting. Cool down with slow stretching.
  3. Pace yourself. Have at least one recovery day each week to rest. If you are experiencing pain, rest until the pain has gone.
  4. Mix it up. Try other sports and exercises to reduce the risk of overtraining.
  5. Strap or tape. If a joint is prone to injury, consider strapping or taping it before exercising. Even better, see an exercise physiologist or physiotherapist to obtain a program to strengthen the injured area and