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05/19/2017
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The race season has ended for most and preparation for the holidays has taken a front seat. ; We just spent last week being thankful for family, friends, good health and hopefully managing a long and successful season while staying injury free. ; Because, being able to finish a season meeting your goals and staying healthy is no small feat, as we all well know. ; Inevitably there will be setbacks (illness, travel, nutritional disasters) but not to have a major injury to keep you away from training is truly something to be thankful for. ; So, how can we all achieve this monstrous achievement? ; What can you do differently this coming season to give you the best chance for success? For starters, have a run assessment, bike assessment and swim analysis. ; I’m sure you will find areas of inefficiencies, lost power and asymmetrical movement patterns. ; Second, look at form and technique in all 3 disciplines and what you could do to improve each of them. ; ;

Fitness assessments are becoming more prevalent in non-elite and junior sports. ; Regular assessment of fitness changes can provide valuable information regarding the athletes’ progression, effectiveness of their training program and identify athletic talent. ;

Given the convenience and affordability of performance testing it’s surprising that many endurance athletes do not know his or her training numbers. ; Whether it’s their Functional Threshold Power (FTP) for cycling or their anaerobic threshold training zones for running. ; The knowledge of this information and how to use it is a key component to being successful in endurance sports. ; ;

“But I don’t need an assessment, I’ve been running for a long time.” ;

The fact is, most of us need an assessment, whether we run sub-four minute miles or are just out there having fun. Running is hard on your body so it’s really important to get it right. ; The winter months are a perfect time to work on your economy, efficiency and strength as your volume will be low allowing you to focus on becoming better. ; A run assessment can be beneficial to runners of all abilities and will get you on the road to running faster, more efficiently, and injury free.

“So, what does an assessment look like?”

Let’s look at running.We will analyze each phase of your gait cycle to help identify poor movement patterns, impaired neuromuscular activation, or lack of strength. ; These deficiencies can reduce running speed and efficiency; and can be the underlying cause for injuries now or in the future. We’ll show you asymmetries in your gait and what you can do about it by teaching you exercises and workouts to ensure you are moving in the right direction. ; Many people run as children and teenagers. ; It’s a muscle memory that we develop early on. Few of us are lucky enough to have a coach or teacher that gets back to the fundamentals of running form during our most impressionable ages. ; But the stakes of injury are high and can severely reduce your enjoyment of sports and quality of life, especially as we get older. ;

Most aches and pains (like foot pain, knee pain or hip pain) can all be traced back to asymmetries or poor neuromuscular recruitment patterns throughout the gait cycle. ; The off season is a great time of year to slow down, focus on form and develop strong running form before increasing your training volume and intensity for the next season.

In cycling, we measure your FTP as well as look at your cycling mechanics. ; This test allows us to create workouts base on certain energy systems that are specific to your test results. ; This will give you the best chance to increase your threshold power, improve sustained power output and develop a more efficient pedal stroke by incorporating drill workouts into your training program. ; The test is complimentary for athletes that work out with us to ensure they are getting the best results and moving closer to their goal. ; We offer 5 different workouts focusing on different energy systems every week: ; VO2 Max and Anaerobic, Power, Tempo and Sustained Power, Drills and Efficiency, Active Recovery Endurance. ; The goal is to correct any pedal stroke inefficiencies and increase power output (both max and sustained).

Make sure you take full advantage of your winter training this year. ; Take the time to get an assessment in your specific sport and focus on your technique. ; That way, when the season starts again and the volume starts to pick up, you’ll be FASTER, STRONGER, and more EFFICIENT! ;