Release Your Strength – Move of the Week #6

Today we will target the lat region using SMRT-Massage and the GRID.  Begin by rolling through the lats to increase blood flow and range of motion.  Next lengthen the lats with an active stretch followed by a strengthening move that targets the traps and rhomboids to build shoulder stability while improving posture.

Lieto – Gearing up for Kona 2010

Chris Lieto has been down this road before; he’s raced the Ironman World Championship in Kona over 10 times now and trained on the island more times than that. USA Today has asked Lieto to chronicle his time leading up to the race this year and Trigger Point Performance was excited to hear that among the staples he travels with every trip, our massage ball always makes the flight.

Read his first diary entry below:

By Chris Lieto, special for USA TODAY
Editor’s note: Triathlete Chris Lieto is documenting his preparations for the Oct. 9 Ford Ironman World Championship in an exclusive online diary for USA TODAY. This is his first entry:

Thursday, Sept. 23: Well, the Ford Ironman World Championship is here again. A couple weeks away and I am relaxing with the ocean breeze cooling me down after a hard ride. I love the Big Island of Hawaii. I have really grown to love this place. I have raced here over 10 times and have spent many more trips over here to train on the course. I have found that the best place for me to stay and get the job done is at the Hilton Waikoloa. I like being a little removed from downtown Kona (about 20 miles), it’s more peaceful and relaxing. I can ride anywhere from here and cover the farthest half of the bike course or head to town and ride the first and last part. There’s also great ocean swimming right here and running trails very close. Perfect place!

Coming here every year I have learned what I need to bring and how to approach this journey. I have added some things the last couple years as I get more serious in trying to win this race. Last year I was second and would like to move up a slot, so I have decided to add something I have not in the past to prepare the best I can. This year I am bringing a good friend of mine, Steve Gerace, who has helped in my preparation in training in Mammoth and at home. He came with me to Kona in February and is a huge asset. I am also bringing my personal massage therapist, acupuncturist and nutritional consultant the last 2 weeks before the race as well. This will help me stay loose and my preparation for this years’ race should be right on.

We packed up the Trek Speed Concept and shipped it over a couple days early so we would not have to hassle with it on the plane. Airlines are charging sometimes over $200 to bring your bike each way. We also sent over a couple boxes with daily essentials: core workout equipment to keep the core workouts going with TRX, med ball, balance platforms, also massage tools like TP Therapy equipment so I can keep my muscles loose without always having to go to a massage therapist. We also brought extra pairs of my K-Swiss training running shoes and a couple pairs of race shoes … always good to have a backup pair. Being in this hot and humid environment makes it important to get the right nutrition and supplements into your body. Electrolytes are a must, along with training and race day nutrition. My sponsors PowerBar and Base Performance send over a supply to last me the whole trip, so it makes it easy. I do a lot training in these conditions to make sure I’m ready come race day. The easy stuff to pack is the clothes. You really only need a couple pairs of shorts, flip flops and a couple T’s, all that fits in my carry-on! It’s the rest of stuff that is difficult … huge bags, boxes, massage table, bikes, etc.

Flying before a race can be exhausting and take more out of you than you would think. That is one reason why I come over to the island three weeks before the race. When flying to a race I will try and upgrade to first class or at least move up to the section with more leg room. I have spent a lot of time and energy on training for this race so it is important to be comfortable, especially if I have to fly for five hours. I will drink lots of water and try and get up at least every hour and go for a little walk up and down the aisle. I will stretch a little in the seat as well as when getting up and walking around. My TP Therapy massage ball is key while sitting in the plane as I can massage areas that may get tight and keep my body loose. I will also travel wearing compression clothing to keep the circulation in my legs moving really well. By doing these simple things I get off the plane in Hawaii and always feel good and ready to go. When I settle in my room I will head out for an easy ride and/or swim just for the purpose to get my body moving and the blood flowing again. This really helps me get back on track and ready to attack the training that is needed the next morning.

I am looking forward to this years’ Ironman World Championship and have only been here for a couple days! I’m feeling great, loving the weather and relaxing by the pool on my down time.

Aloha,

Chris

Release Your Strength – Sept. 28th, 2010

Today we will release your strength using the TP Massage ball to free the piriformis muscle. This small synergist is an external hip rotator and abductor that when overworked can develop trigger points, leading to altered biomechanics and loss of performance. Injuries associated with the piriformis muscle include: piriformis syndrome, sciatica, hamstring dysfunction, and gluteal and low back pain. After addressing the piriformis, we will then lengthen and strengthen with knee hugs and GRID bridge marches to take advantage of the new range of motion while strengthening the hips and core.

Release Your Strength 9/23/10

For today’s routine we will release your strength by rolling through the soleus region with the TPPT footballer on the baller block. After that we will take advantage of the elasticity in the lower leg by adding a stretch using the GRID. We will then finish with quick feet and side hops to strengthen the calf complex, improving lower leg dynamic stability.

Release Your Strength

In today’s workout we will release your strength by first targeting the gastrocnemius and posterior tibialis with the TPPT massage ball and baller block. We will follow that with a mobility and lengthening move called the R.E.D. that will change the viscosity of the lower back and stretch the calves.  We will then finish the workout with a squat jump to take advantage of the new range of motion and increase in elasticity in the lower leg.

Peak Pedal Performance

In a recent Men’s Health article titled “Power to the Pedal,” the importance of ankle strength endurance for efficient force generation is discussed. As fatigue sets in, a cyclist can fail to properly stabilize his ankle. This leads to suboptimal alignment, which results in power loss and compromises in the muscle tissue. Restoring elasticity in the lower leg with Trigger Point Performance tools allows the ankle to maintain the needed 90-degree position, which allows the body to transfer power evenly through the biomechanical chain with efficiency and effectiveness.

Trigger Point Performance Therapy has worked with the top athletes in the world- teaching them how to capitalize on their strengths by addressing dysfunctional movement patterns and creating tissue tolerance. Through Myofascial Compression Techniques we restore muscle elasticity and length tension relationships, improving fluidity and force production while allowing the body to freely move without pain.
This allows the tissue to tolerate the demands the athletes are placing upon themselves while counteracting the traditional elements of life (such as poor posture while sitting and standing) that exacerbate movement dysfunctions and ultimately lead to compromise.

In our new Bike Fit Assist Program launching later this year, we will define how to fit the body to the bike instead of the traditional methods that attempt to fit the bike to the body. We will identify and address key areas of the body that will allow pro cyclists and enthusiasts to take the fulcrums and lever of the body as efficiently as possible through each phase of the circular stroke pattern. Through tissue tolerance and optimal biomechanics you will Release Your Strength, unleashing the potential you never knew you had.

Crowie Gears up for Kona

Craig had his final tune up prior to heading to Hawaii for the Ironman World Chamionships this past weekend at the Muskoka IM 70.3 in Canada.
From the photo below, you can see he had a comfortable win over fellow Aussie Paul Matthews in wet and cool conditions.
Kona contender and fellow Aussie Mirinda Carfrae also took out the win. Both Craig and Rinny making it back to back wins up there !

Team Alexander moves on to Hawaii tomorrow for the final 4 weeks preparation and the Trigger Point team anxiously awaits!

Trigger Point – Move of the Week

Whether you’re a cyclist, runner, swimmer, or weekend warrior use this progression to boost performance and tissue tolerance while decreasing chances for injury and pain. Today we will “Release Your Strength” by freeing up your psoas and hip flexor complex resulting in more fluid and efficient movements. We begin by targeting the psoas with the TP Massage Ball then move into an active stretch to lengthen overactive and dysfunctional muscles. We will finish with a total body core-strengthening move to take advantage of the new range of motion while reinforcing proper biomechanics.

Which Strength Exercises Can I Do for Maximum Benefit?

Pure Austin Fitness Instructor, Tiziana Gann, has incorporated some intense core movements into a CardioFit class using Trigger Point’s revolutionary foam roller, the Grid. This piece of equipment can be used for virtually any traditional stability exercise done using a stability ball.  If you’re looking to make the most out of your core training workout, there are several staple resistance moves using the Grid which will help you achieve max efficiency in minimal time. Click the image below to see some of Tiziana’s favorites if you’re in a crunch for time.

First Time Ironman 70.3 Race for Joey

Our retailer in the Philippines (yes, the Philippines!), Joseph Ramirez of Dans Bike Shop Inc., raced his first ever Ironman 70.3 last weekend and gained a new-found respect for triathletes. Trigger Point Performance has a vested interest in the triathlete community and we love to hear stories from people who are just as passionate about the sport as we are. Below is a recap on Joseph’s experience and some pictures from the race. Way to go Joseph, keep it up!

“Just wanted to share this with you.. Last weekend, I completed my first Ironman 70.3 race with a time of 5:41. I was very happy with my time despite the technical problems I had during the bike leg and my current leg injury during the run. This Ironman race was something I couldn’t imagine myself doing 3 years back, but now I did it and I’m hooked!

I really admire the people who do triathlon and now I understand the sacrifices they have to make in order to race strong and keep that smile while crossing the finish line. I’ll be racing Exterra end of the year then my first full IM next year! Woohoo!”

Best,
Joey