article posted august 15th by gina kolata. Perks of cross-training may end before the finish line.
My quick thoughts/review/summmary
Question: will cross training improve your performance in your primary sport
Writer noted the both the American orthopedic society for sports medicine and the american college of sport medicine say yes. writer goes on to say that these recomendations were for overall healthy and NOT performance.
Claim 1- adding cycling to a runners program DID NOT improve runners performance.
"you can maintain your cardiovascular capacity but it is extremely difficult to maintain your performance when you rely on cross training" Dr. Tanaka
claim 2-resistance training improved endurance in running and cyclists (but not swimmers). side note, resistance training is done to increase muscle size and strength. side note 2, when swimmers do specific resistance exercises in the water they do get faster.
claim 3- how do you prevent injuries? writer cites Dr. Willem Van Mechelem head of public and occupational health at VU University Medical Center in Amsterdam. after teasing all variables the biggest variable that promotes injury is running. so if you want to be less injured run less.
OK now here are my thoughts
Claim 1- substituting events will not improve your event.
while it does maintain endurance levels, it wont improve running. why? running is a skill and to improve on that skill the specifity needs to a be a focus. What bugs me is the lack of understanding the writer has about energy systems and muscle types. if the variable of intensity remains the same in both events then yes there will be no improvement just maintenance. If the variable of skill (actually running) is ignored then yes the skill of running will go down and she is no longer as good of a runner hence performance goes down. Not because cross training doesnt work but because the person wasn't challenged and main skill was let to go to waste.
if the runner were my client i'd ask first what is the goal, that will dictate how everything will be approached. i will use cycling as cross training? ok but why whats diffrent? both are sagital plane knee dominant movements so how i can i use this to improve perfromance in the main goal of running? sprints! the writer treated all actions as if they were the same, not all muscle types are the same this is why claim 2 was a shock to her
Claim 2- resistance training improved enduranced in cyclists and runners (but not swimmers).
Look at all strength as a continuum, intensity is the percentage of your one rep max. sorry crossfiitters fran is not high intensity at all, its actually lower intensity, marathon running super low intensity. now, if you take an activity that has similar movement patterns, take for example triple extension knee dominant like in running and squatting, as 100% gets higher what used to be 55% is now more like 50%. im laymans terms because i am now stronger what used to be easy is even easier.
now what about swimmers? aerodynamics and hydrodynamics are different. the bouyancy of air and water don't allow for similar movements. while gravity pulls me down in air water keeps me up and adds resistance in all plans not just up and down (like gravity does) will strength training make you stronger in swimming? yes but the specifity of hydronamics need to be addressed. force is no longer ground driven, but rapid and forceful hip extension still have a role in swimming. forceful pulling vertically from overhead to hip still play a role. i'd bet heavy pull-ups and and power moves that are hip dominant and based on bar speed not weight will improve swimming (soo im guessing hang cleans/snatches over heavy deads).
that brings a good point for claim 1 vector resistance played a role in why cycling isnt going to improve running. in running you are putting force into the ground and pushing off jumping to your next location decelarating with the opposite foot absorping forcing transitioning then creating force into the ground the exploding again. repeating the cycle with the first foot. cycling is a push pull in a a circular pattern. not to mention hip angle and knee angles are different for both.
Claim 3 - to decrease running injuries, stop running.
this is so stupid (professionally speaking of course haha)
the biggest determinant of injury is the law of repetitive motion. most people do not get hurt from blunt trauma ( a big accident). you dont want a deadlifting injury then dont deadlift? every activity causes a stress thats just how life worksj stress it, we adapt. the more you do something the more susceptible you are to getting hurt from that activity. running is extremely repetitive so the chances of getting hurt from it are higher, but if you love running dont stop running just do something about its negative side effects.
so here is the wrap up
SAID specific adaptations to imposed demands-you will adapt in a specific manner to the stress the running gives, but thats it. to maintain a healthy lifestyle you should be as well rounded as possible. strength training will improve that continuum so running is easier now at the same speed. doing a different activity that has a similar energy system will allow you to maintain endurance levels while giving you some rest from your preferred activity therefore lowering the risk of injury. Change the intensity of your work. SPRINT!!!!!mechanically very similar but you get to improve on that strength continuum and lower the total volume. Now because you are running less you will be decreasing risk of injury. last bit i didnt touch on Davis Law a strong and inflexible gastroc will result in a weak and flexible anterior tibialis. running is knee dominant, then you better work on that hip dominant movement or else you will get into injured. running is purely sagital, dont ignore frontal movements, get some lateral action. running is slow twitch, step your fast twitch up get your type 2 on!
Running isn't as easy as putting on foot in front of the other. besides the sagital movements you are resisting rotational forces, ignoring frontal movements. The repetition of running creates stresses in your body, find out what it is and do something about it. running ignores a lot of variables in exercise address all those and you will be better for it.
Friday, August 26, 2011
Wednesday, August 17, 2011
a different avenue for my blog
I want to take my blog to new places, i want to write about all things that i love. before i t was only fitness related but moving forward it will be about anything and everything.
That being said if you know me you know I LOVE BEER not water down unflavor macrobrews like bud's, millers, etc. no i love my microbrews and now I will write my first beer blog
BEER TABLE
Oh my god in Grand Central in front of the graybar building entrance. Thats a horrible idea for me and an amazing one at the same time. OK on to beer table, they have one of the most extensive beer selections i've seen since i went to "new beer distributors" (look that place up if you like beer).
Today i will drink Hof ten Dormaal Blond
the bottle says
Original Belgian Farmhouse blond ale brewed strictly via traditional methods. It is bottle-conditioned and uses a top-fermenting house yeast strain. The grain and bittering hops are produced on the hof ten dormaal farm.
8% Alcohol
I say
it has an earthy flavor as a farmhouse ale should
bitter throughout but not IPA bitter, more like grapefruit bitter.
color is like a dirty yellow
not much head ( thats what she said)
The bottle was corked and it will pop when you loosen the wiring.
the bitter makes the back of your tounge salivate.
I guess I'd pair this with spicy foods? Indian maybe? or maybe something sweet? this beer could use a mellow sweet through it too, like honey as an ingredient, but its awesome and delicious!
a really cool summer beer.
good article
My Good friend and top NYC based personal trainer Kevin Dineen ( coachkevdineen.blogspot.com ) wrote a sick article based on a really stupid article in the New York (behind the) Times. I'll add my two cents soon. Enjoy Coach Kev's reply!! dropping knowledge on those sucka's
Benefits of Cross-Training: The Real Story
In a recent NYT article, author Gina Kolata elaborates on the research regarding cross-training for sports. Let's look at her argument and her view of the research that says that Cross Training (by her definition: cycling as a substitute for running or vice-versa) is NOT important and or beneficial for sports. (NYT article HERE) 1) Claim #1: "If you want to be a better runner, you have to run — regularly, consistently, and with a training plan that forces you to gradually increase your distance and speed. If you want to be a better cyclist, you have to ride and train according to the same principles. Same goes for swimming or any other endurance sport." Why this isn't true: If becoming a better ANYTHING in life was about doing something regularly, consistently, and with a plan, then life would be MUCH easier. If you had to describe climbing a challenging mountain, it's simple: put one foot in front of the other. But is it easy? Many would say no. This applies to running: doing something regularly and consistently, especially something with such a large injury risk as running (750 hops on one leg = one mile of running) and expecting to just do 'more' is foolish. The details I used in the 21st Century Runner article are explicit in this: today's runners run SMARTER, not HARDER. Increasing mileage alone is a 1980's recommendation from a coach that does not understand runners and the injury risk associated with it. Increasing the variability from one run to the other (high-speed intervals to long slow distance runs) is the 21st Century recommendation to prepare muscles and joints for different stresses. From shin splits, IT band friction syndrome, low back pain, muscle strains, plantar fasciitis and the dreaded 'runners knee', running is ANYTHING but low-stress and/or risk-free.
Above: a Runner's 'Band aid' for knee pain (aka cho-pat strap for patellar tendinitis/runner's knee)2) Claim #2: "Lifting weights is just the opposite of cross-training (with cycling as a substitute for running, etc) — you do a few repetitions with the goal of increasing muscle strength and size. Yet in a review of published studies, Dr. Tanaka found that resistance training improved endurance in running and cycling. The effect occurred both in experienced athletes and in novices." Why this isn't 100% true: The smartest resistance training programs specifically created for running are not as Ms. Kolata says, with few repetitions and a goal of increasing muscle strength and size. Rather, they are created with the knowledge that there is more than one muscle fiber type in the human body, and that all 3 should be stimulated in order to create a more powerful system that is not imbalanced. For simplicity, we'll say there are 3 types of muscle fibers: Fast-twitch, medium-twitch and slow-twitch (technically known as Type IIb, Type IIa and Type I). 'Cross-training' (my definition: anything that will benefit the runner that doesn't include running) with resistance training workouts including movements that are not in the sagittal plane (as running is), that are geared towards the specificity of running, and including strength, mid-range endurance (or hypertrophy) and endurance programs, will most certainly improve performance (faster race times) and decrease injury risk (can we really measure this?). Lifting weights is not ALWAYS few repetitions with a goal of increasing strength and size. In fact, the best running programs will vary movement patterns and intensity (weight lifted) as per the specificity and requirement of the athlete or client. In some phases, runners will need strength and power training, while in others, runners will need mid-range endurance (read: 10-12 reps) and endurance plus (15-25) depending on the movement pattern and workout. The problem with injury prevention? We can't single-handedly isolate a workout program and its' association with lowering injury rates or improving performance. HOWEVER, as renowned Physical Therapist Gray Cook says, the two biggest causes for injury are 1) the right side not agreeing with the left, or vice-versa) and 2) previous injury. Training with an experienced Personal Trainer or Performance Coach who understands runners may face can help create personalized programs that can isolate specific weaknesses while integrating functional movements to reduce the disagreement between one side of the body and the other. 3) The Claim "Dr. Willem van Mechelen, head of public and occupational health at VU University Medical Center in Amsterdam, looked at data on injuries in runners and tried to tease out the factors that were linked to them. And he concluded that the only way to prevent running injuries is not to run."Why this isn't true: While Dr. Mechelen's abstract of running injuries and the meta-analysis provided awareness to the dangers of running, his statement never included what Ms Kolata stated:: The only way to prevent running injuries is not to run. Instead, he stated: "The prevention of sports injuries should focus on changes of behaviour by health education." Unfortunately, Ms. Kolata jumped to conclusion and interpreted this falsely. My recommendations:The prevention of sports injuries, especially in running or cycling, is simple (not easy): running and cycling are repetitive injuries that place athletes at a high risk of injury (running because of repetition, cycling because of posture), so this statement should help clarify prevention 101: Train to run, don't run to train. For example, a smarter (not HARDER) summary of Training to Run:
As most coaches know, running is a poor choice of activities for calorie burning (~100 calories burnt per mile? That's a lot of miles for not a lot of calories burned)
Training for running includes multiple planes, including lunges, deadlifts, squat variations, hip extensions, along with dynamic upper body pulls, pushes, and torso twists
Training for running includes multiple running workouts, also featured previously in an article I did HERE, to stimulate multiple energy systems that are used during a race (for instance: hill workouts increase both the anaerobic ability of the runner, but also prepare the achilles for a larger stress than normal workouts on flat surfaces do).
Training for running includes an awareness that running is a KNEE-DOMINANT activity, so hip dominant movements are going to help increase glute contribution during stride (one of the glute medius' primary function during gait is to prevent the pelvis from dropping to the other side) and prevent other muscles' unprepared (and stressful) contribution to the movement pattern to continue running.
Runner's left hip significantly lower than her right, indicating glute medius weakness
IN SUMMARY: Running, although simple in description (one foot in front of the other with multiple stride lengths depending on the goal), is as complex a sport as any, and needs a complete understanding of the benefits, risks, training programs, and injury potential. In this case, Ms. Kolata and Dr. Mechelen are close to helping runners perform better and decrease injury, but most may take away that they need to run more frequently and more distance and to avoid cross-training. Both author and scientist are far from understanding the prescription to help runners with performance-enhancing activities and decreasing injury risk in athletes. The question remains: When it comes to training runners, why aren't successful runners and their trainers and coaches being questioned for their modalities and methods? Relying on scientists in a lab setting, as proven above, is part of the equation, but putting together the minds of the scientist and practitioner will prove much more rewarding in the future.
Benefits of Cross-Training: The Real Story
In a recent NYT article, author Gina Kolata elaborates on the research regarding cross-training for sports. Let's look at her argument and her view of the research that says that Cross Training (by her definition: cycling as a substitute for running or vice-versa) is NOT important and or beneficial for sports. (NYT article HERE) 1) Claim #1: "If you want to be a better runner, you have to run — regularly, consistently, and with a training plan that forces you to gradually increase your distance and speed. If you want to be a better cyclist, you have to ride and train according to the same principles. Same goes for swimming or any other endurance sport." Why this isn't true: If becoming a better ANYTHING in life was about doing something regularly, consistently, and with a plan, then life would be MUCH easier. If you had to describe climbing a challenging mountain, it's simple: put one foot in front of the other. But is it easy? Many would say no. This applies to running: doing something regularly and consistently, especially something with such a large injury risk as running (750 hops on one leg = one mile of running) and expecting to just do 'more' is foolish. The details I used in the 21st Century Runner article are explicit in this: today's runners run SMARTER, not HARDER. Increasing mileage alone is a 1980's recommendation from a coach that does not understand runners and the injury risk associated with it. Increasing the variability from one run to the other (high-speed intervals to long slow distance runs) is the 21st Century recommendation to prepare muscles and joints for different stresses. From shin splits, IT band friction syndrome, low back pain, muscle strains, plantar fasciitis and the dreaded 'runners knee', running is ANYTHING but low-stress and/or risk-free.
Above: a Runner's 'Band aid' for knee pain (aka cho-pat strap for patellar tendinitis/runner's knee)2) Claim #2: "Lifting weights is just the opposite of cross-training (with cycling as a substitute for running, etc) — you do a few repetitions with the goal of increasing muscle strength and size. Yet in a review of published studies, Dr. Tanaka found that resistance training improved endurance in running and cycling. The effect occurred both in experienced athletes and in novices." Why this isn't 100% true: The smartest resistance training programs specifically created for running are not as Ms. Kolata says, with few repetitions and a goal of increasing muscle strength and size. Rather, they are created with the knowledge that there is more than one muscle fiber type in the human body, and that all 3 should be stimulated in order to create a more powerful system that is not imbalanced. For simplicity, we'll say there are 3 types of muscle fibers: Fast-twitch, medium-twitch and slow-twitch (technically known as Type IIb, Type IIa and Type I). 'Cross-training' (my definition: anything that will benefit the runner that doesn't include running) with resistance training workouts including movements that are not in the sagittal plane (as running is), that are geared towards the specificity of running, and including strength, mid-range endurance (or hypertrophy) and endurance programs, will most certainly improve performance (faster race times) and decrease injury risk (can we really measure this?). Lifting weights is not ALWAYS few repetitions with a goal of increasing strength and size. In fact, the best running programs will vary movement patterns and intensity (weight lifted) as per the specificity and requirement of the athlete or client. In some phases, runners will need strength and power training, while in others, runners will need mid-range endurance (read: 10-12 reps) and endurance plus (15-25) depending on the movement pattern and workout. The problem with injury prevention? We can't single-handedly isolate a workout program and its' association with lowering injury rates or improving performance. HOWEVER, as renowned Physical Therapist Gray Cook says, the two biggest causes for injury are 1) the right side not agreeing with the left, or vice-versa) and 2) previous injury. Training with an experienced Personal Trainer or Performance Coach who understands runners may face can help create personalized programs that can isolate specific weaknesses while integrating functional movements to reduce the disagreement between one side of the body and the other. 3) The Claim "Dr. Willem van Mechelen, head of public and occupational health at VU University Medical Center in Amsterdam, looked at data on injuries in runners and tried to tease out the factors that were linked to them. And he concluded that the only way to prevent running injuries is not to run."Why this isn't true: While Dr. Mechelen's abstract of running injuries and the meta-analysis provided awareness to the dangers of running, his statement never included what Ms Kolata stated:: The only way to prevent running injuries is not to run. Instead, he stated: "The prevention of sports injuries should focus on changes of behaviour by health education." Unfortunately, Ms. Kolata jumped to conclusion and interpreted this falsely. My recommendations:The prevention of sports injuries, especially in running or cycling, is simple (not easy): running and cycling are repetitive injuries that place athletes at a high risk of injury (running because of repetition, cycling because of posture), so this statement should help clarify prevention 101: Train to run, don't run to train. For example, a smarter (not HARDER) summary of Training to Run:
As most coaches know, running is a poor choice of activities for calorie burning (~100 calories burnt per mile? That's a lot of miles for not a lot of calories burned)
Training for running includes multiple planes, including lunges, deadlifts, squat variations, hip extensions, along with dynamic upper body pulls, pushes, and torso twists
Training for running includes multiple running workouts, also featured previously in an article I did HERE, to stimulate multiple energy systems that are used during a race (for instance: hill workouts increase both the anaerobic ability of the runner, but also prepare the achilles for a larger stress than normal workouts on flat surfaces do).
Training for running includes an awareness that running is a KNEE-DOMINANT activity, so hip dominant movements are going to help increase glute contribution during stride (one of the glute medius' primary function during gait is to prevent the pelvis from dropping to the other side) and prevent other muscles' unprepared (and stressful) contribution to the movement pattern to continue running.
Runner's left hip significantly lower than her right, indicating glute medius weakness
IN SUMMARY: Running, although simple in description (one foot in front of the other with multiple stride lengths depending on the goal), is as complex a sport as any, and needs a complete understanding of the benefits, risks, training programs, and injury potential. In this case, Ms. Kolata and Dr. Mechelen are close to helping runners perform better and decrease injury, but most may take away that they need to run more frequently and more distance and to avoid cross-training. Both author and scientist are far from understanding the prescription to help runners with performance-enhancing activities and decreasing injury risk in athletes. The question remains: When it comes to training runners, why aren't successful runners and their trainers and coaches being questioned for their modalities and methods? Relying on scientists in a lab setting, as proven above, is part of the equation, but putting together the minds of the scientist and practitioner will prove much more rewarding in the future.
Tuesday, August 16, 2011
fitness hypochondriacs
It has been a while since i've written but im back with renewed fire!
This past saturday I hit Penn Station at 1030 am! cup of iced coffee in hand and my captain planet T-shirt and beat up gray Chucks in my bag i thought i was ready for the day. I get on the New Jersey Transit and head to Glen Rock to DeFranco's Training warehouse. I walk in and am immediately fixated on the four platforms and 60 feet of open space with two tires! one weighed 450 lbs the other 650 lbs.
The day started for me with a log clean and jerk i hit 210 for a single, 650 lb tire flip, 402 rickshaw carry, and my highlight for myself was a 532 lb yolk walk for 60 feet.
Something very interesting happened. I found out that i am becoming soft! i cared way too much about the extension of lumbar spine and the stability of my shoulder with the lock out at the top of my jerk. During my yolk walk i was more concerned about my thoracic spine moving from extension and flexion than i was about how awesome it was that i just walked 60 feet with 532 lbs on my back!
When did i become such a little bitch? Information is freedom but damnit it makes me not take risks! WebMD turned a simple sneeze into potential death, now all this good information at my fingertips (thanks internet) makes everything a cause of concern. Risk/Reward is the cause and the more we know the more we are aware of the risks the less we are willing to try. The less we are willing to try, the less reward we will get!
When did we as men lose our manhood!!!! when did we stop risking and fighting for our PR's. So form breaks a bit with a lift so what? is it a habit? are you always breaking form or did you JUST break form? thats awesome! now you know your threshold! dominate at slightly lower weights and, using proper progression and adherence to the overload principle, build up until you can dominate that weight that broke you!
take a chance, leave your comfort zone, force your body to adapt to that stimuli. If you want something you've never had you have to do something you've never done.
GO OUT ON A LIMB! THATS WHERE YOU WILL FIND THE BEST TASTING FRUIT
This past saturday I hit Penn Station at 1030 am! cup of iced coffee in hand and my captain planet T-shirt and beat up gray Chucks in my bag i thought i was ready for the day. I get on the New Jersey Transit and head to Glen Rock to DeFranco's Training warehouse. I walk in and am immediately fixated on the four platforms and 60 feet of open space with two tires! one weighed 450 lbs the other 650 lbs.
The day started for me with a log clean and jerk i hit 210 for a single, 650 lb tire flip, 402 rickshaw carry, and my highlight for myself was a 532 lb yolk walk for 60 feet.
Something very interesting happened. I found out that i am becoming soft! i cared way too much about the extension of lumbar spine and the stability of my shoulder with the lock out at the top of my jerk. During my yolk walk i was more concerned about my thoracic spine moving from extension and flexion than i was about how awesome it was that i just walked 60 feet with 532 lbs on my back!
When did i become such a little bitch? Information is freedom but damnit it makes me not take risks! WebMD turned a simple sneeze into potential death, now all this good information at my fingertips (thanks internet) makes everything a cause of concern. Risk/Reward is the cause and the more we know the more we are aware of the risks the less we are willing to try. The less we are willing to try, the less reward we will get!
When did we as men lose our manhood!!!! when did we stop risking and fighting for our PR's. So form breaks a bit with a lift so what? is it a habit? are you always breaking form or did you JUST break form? thats awesome! now you know your threshold! dominate at slightly lower weights and, using proper progression and adherence to the overload principle, build up until you can dominate that weight that broke you!
take a chance, leave your comfort zone, force your body to adapt to that stimuli. If you want something you've never had you have to do something you've never done.
GO OUT ON A LIMB! THATS WHERE YOU WILL FIND THE BEST TASTING FRUIT
Subscribe to:
Posts (Atom)