1/ Adequate Clothing: in this country especially you can never be too sure of what the weather will throw at you so be prepared. Invest in a good waterproof as this will make the best of the worst and some good arm and knee/leg warmers for those cooler morning starts that develop into a warm day. Don’t forget the toes either as they do take the brunt of cool and damp weather so some light shoe or toe covers. 2/ Bike Equipment: ensure your bike is regularly serviced so a mechanical doesn’t spoil your ride, or even worse your race. Keep moving parts clean and lubricated and check for wear and tear in the chain, rear cassette and chain rings. Make sure the brakes work well and you have some spare pads to change when required. A good saddle is also key. They are like shoes, some fit, some don’t so do try a few before settling on one. Most good bike shops will let you do this. ALWAYS wear a helmet, it may just save your life one day. Don’t have it hanging on the bars, that only prevents scratches to the bike, not to your head and brain. 3/ Be Seen: yes darker colours absorb the sun keeping you warm but they are difficult to see so try and brighten it up with some light arm and ankle bands or buy clothing that is lighter, even with bright stripes or something similar. If you’re riding on duller days or early morning/late evenings, ensure you have a set of bright lights that work. 4/ Hydrate: start the ride well hydrated and aim to keep it this way. Generally 750-1000ml per hour especially now it’s getting warmer. As little as a 2% drop in hydration can reduce your mental and physical performance by 10-30% and don’t rely on thirst as you’re already dehydrated. Keep sipping your fluid (water, electrolyte drink, juice) every 10-15mins or so and aim to pee pale yellow! Unfortunately great coffee doesn’t count so offset with a glass of water with it on the coffee stop. 5/ Fuel: you should be well fuelled before each ride and this starts during your previous ride/training session so don’t “wait till I’m home” as this will not only make you more likely to overeat when you’re done but also impact on following training sessions. Aim to have something decent about an hour before you start e.g. porridge, yogurt and fruit with same cereal, wholegrain toast with nut butters, smoothie made with yogurt/milk fruit and nuts so it has time to digest and provide you with energy. Avoid anything 20-30minutes before as you’ll go straight to burning this off and into the sugar stores rather than the fat stores which may make you need more fuel during the ride, plus if you’re trying to lean down a little, it’ll impact on that. If the session is less than one hour you should be fine with just water if you’re fuelled. If it is longer then start taking a carbohydrate drink/food at about 1-1 1/2hours and have small amounts but regularly so as to avoid stomach discomfort. What you have is very personal but sports drinks, cordial with small amount of salt, banana, fruit bread with honey/jam nut butter sandwiches, Jaffa cakes or muesli bars. If it is an intense session you may just stick with water and a sports drink as it’s easier to digest and you may need more than just water to keep energy and effort levels up. After training try and have a snack especially if you are not eating for some time so fruit smoothie, milkshake, banana and yogurt, pancake with honey and nut butter and obviously fluid. Then within two hours try and have a meal that includes protein, carbohydrate and essential fats so grilled fish or chicken with sweet potatoes and salad, chick pea stir fry or bean and vegetable soup with bread. Snack between meals to keep energy levels up especially if you’re training more than you have been and again this will help prevent overeating at meal times and energy levels up for work and training. Ideas are a Handful of nuts, seeds and dried fruit, fruit and yogurt, crumpets with nut butters, fruit breads, granola with yogurt, muesli bars etc. Try to avoid the biscuit tin and chocolate but everything in moderation! These will have a slightly adverse effect on your blood sugar giving you an initial high and then a slump leaving you craving yet more sugar. The use of caffeine is becoming increasingly popular and it has been proven to enhance performance but beware of its effect on heart rate as some people are very sensitive making the heart give extra beats which may be a little alarming. Most caffeinated drinks that people tend to use are the energy drinks but these also contain high amounts of sugar so if you have one just before you set off be mindful of the effects on blood sugar and the fuel you will initially be burning. Stick to black coffee/tea with no sugar if you are leaving it until the last 10-15minutes. Small amounts of caffeine towards the second half of a long session do help to mobilise the fat stores thus providing you with energy when the glycogen stores are running out and this practice is used a lot in endurance events. It also gives you a lift in and reduces effort level. One thing to remember, play around with what you have and when so you know what you can tolerate before the event. Do not try anything new during the event because it’s there unless you are desperate as it may impact on the rest of the race. If it is a hilly event, aim to eat after climbing the hill, not just before or during as you’ll be working harder and thus it’ll be more difficult to digest. Wait until you’re at the top. Most importantly is to practice what you want to eat, have a look at what is provided during the event and try those so you know what you can have and to plan how much you need. A general equation is 1g of carbohydrate (liquid or solid) let kg of bodyweight per hour but this does vary. Another way is about 250-400kcal per hour depending on intensity of effort and body size. Again, it is all about practice to see what you need and can tolerate. 6/ Skills, drills and technique: do spend time on how to handle the bike so as to be safer and also reduce losing time in any races/events. Simple things like practice taking water bottle in and out, reaching into pockets for food and eating on the go. Plan a specific drills session where you make a mini circuit that involves tight corners and practice going in both directions. As a general rule, if turning right, left foot is pressing into the left pedal and leg straight, the left hand is pressing into the left handle bars and straightish. The right leg is bent as is the arm with little weight on it. The extent of both is corner angle dependant. Practice taking the right line so you slow going into it but can speed away as you come out of the corner. Think about gearing too so you will need to change down into easier gears going in so you do not grind a big gear, thus losing momentum and speed coming out of the turn. Then there is descending. Again practice. Similar rules apply as to cornering. 7/ Train to race/complete the event: once you enter a key event/race have a look at the profile and try to train on as similar terrain as possible i.e. if it is flat train mainly on the flat, if it’s hilly train hilly and do try and be in the position you hope to race in as much as possible so if you plan to be on the drops or aero bars then be in that position in training so you train the muscles in that position. There is no point doing most of your training on the hoods to then expect yourself to do well on aero bars for several hours. Not only will you feel uncomfortable but you and your muscles will not be efficient and strong in this position as it is relatively new for you. Make exceptions for long club rides but key sessions do try and be in the race position as much as possible, or at least when you’re doing efforts/intervals. Include strength work, so over gear hill reps in the saddle.e.g 6x5min at 65-70rpm in big gear. If you can’t find a hill long enough do somewhere that has an incline or on the flat but put in the biggest gear. Then have a few mins easy or descend freely with little effort focusing on technique and bike handling. If you’re racing more road races and criteriums then include power surge work.e.g 10x10 sec out the saddle max effort with 1.50 easy. Spin for 5mins and repeat 2-3times. In group rides include some chain gang work going through and off work and understanding where you need to be to get the most shelter and in what side the through and offs should be in regards to wind direction and corners. For long endurance races, include longer and longer intervals at race pace effort depending on the distance e.g. in a 3hour ride have 30min warm up then for the next 2hours include 10-30mins at race pace with 5mins spin between and do for the remainder of the ride but do a decent warm down. 8/ Functional fitness: this is the bit everyone forgets. It’s the small bits that count in enhancing performance and reducing injury risk to ensure you are using the correct muscles as the correct time and they are strong enough to maintain their work. People may have heard of “core stability” but it is more of a functional stability according to what you are doing and aiming to achieve, so yes it is about the lower transabdominal muscles but also about your gluteal (bum), lower back and shoulders and how they connect together to give you a stable platform to work from. 9/ Flexibility: this is very important. A tight muscle is a weak muscle so do spend time on stretching after your ride. Doesn’t have to be immediately but definitely that day. Focus on hip flexor and quadriceps and gluteal but do not forget hamstrings, calves, neck, shoulders and back. Hold each stretch for 30sec and ideally do 2-3times. A foam roller is also good for self massage before stretching as is finding a good yoga class to enhance your flexibility, stability and breathing. Many sports people are turning to yoga to enhance their performance and reduce injury risk. 10/ Bike fit: this is imperative in reducing injury, enhancing performance and maximising your efficiency and comfort. When you buy a bike you should have it fitted to you at the shop and this is great but you then having it looked at closer, so it fits you and your biomechanics, flexibility, stability and functional stability together will give you the perfect ride. Here at Physio Impulse our Bike fitter and Osteopath Jasper will do exactly that and offer advice re exercises, stretches and training so as to help you achieve your goals and limit injury.
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Have a foam roller or peanut ball lying around gathering dust? Why not try these exercises to get some mobility into that spine!
If you need further help then one of our team will be happy to fully assess your spine
In clinic we use these techniques to sneak a bit more range of movement out of your joints and soft tissues.
Give them a try yourself and see how you get on!
Check out these fantastic exercises for thoracic mobility, demonstrated by our director Stuart
If these exercises dont do the trick then give us a call to try some expert manual therapy! Pilates exercise is a mind–body exercise approach requiring core stability, strength, flexibility, and attention to muscle control, posture, and breathing. Pilates can either be practiced on an exercise mat (matwork Pilates) utilising gravity against body weight, either with or without small pieces of equipment such as resistance bands, or Pilates can be practiced on larger pieces of equipment such as a Pilates reformer, which is a bed-like frame with a moveable carriage and uses spring resistance. The method was originally created in the 1920s by Joseph Pilates and was popular with gymnasts, dancers and boxers. Since this time the Pilates method of exercise has gained worldwide popularity, and is used by people of ranging abilities, from sports people to those that are inactive; those who have back pain or are rehabilitating from an injury; those that are very young or elderly, and it is also used pre-and post-pregnancy. Research has shown that Pilates exercises are effective in improving flexibility, dynamic balance, core posture and muscular endurance. Pilates is not trademarked, therefore instructors can gain certification from a wide variety of teaching programs, and as such you may have experienced different methods and styles of teaching. At Physioimpulse we teach Clinical Pilates, which stems from the ‘modern’ Pilates approach. Clinical Pilates is influenced by Physiotherapy, biomechanics and evidence-based principles, where exercises are tailored to an individuals’ needs and abilities, and emphasis is placed on developing body awareness. So for example, Pilates can be beneficial to those who wish to improve their sporting ability; those who suffer with aches, pains or an injury; and even those who wish to improve their ability to sit at their desk for work all day. Emphasis is placed on the quality and precision of the movements performed rather than just the number of repetitions. 01225 683007Lockdown will have affected peoples’ physical and mental well-being in differing ways. Many will have experienced feelings of anxiety, loneliness or depression. Some will have missed the gym and the swimming pools, or their usual exercise classes; some have been stuck working from home at make-shift desks, which may not be set up in the best way; or they are busy with childcare and as such have had little time for themselves. Others have been taking the opportunity to tidy their gardens and take on DIY projects, which is great for keeping active but can result in various aches and pains. Exercise is a great way to help look after our physical and mental well-being, and this can take on many forms. If you are interested in Pilates either as a form of exercise in its own right, or as a tool to help you achieve a particular goal then please get in touch to discuss your needs. Our Physiotherapists are able to offer 1:1 matwork and reformer Pilates sessions in a safe clinical Bike Fit In BathAs a cyclist you have many options when it comes to getting the right bike and making sure you are riding it comfortably. At the very start of the journey you hope to have selected the correct frame size and type of bike for your intended use. Most bike shops will be able to get this part of process right for the rider, though some are better than others. We are lucky in Bath to have a couple of great shops with knowledgeable staff who are passionate about cycling rather than some of the larger chains with disinterested store assistants. So you’ve got the bike and hopefully all is well. But there are often a number of reasons why things don’t go to plan and we may start to develop discomfort when we are riding or even start to aggravate or cause an injury. Here are some of the reasons why riding that new bike may be causing you some issues: • Changed frame geometry which can affect riding position • Altered contact points relationship (e.g saddle to bar drop) • New saddle • Over-exuberance with the new bike leading to a drastic increase in ride mileage • Different gearing from your previous or other bike • Unsuitable crank length If you start to develop some issues your first port of call may be to pop back to the bike shop. In some cases the solution to your problems may be beyond the shop’s remit and a bike fit may be recommended to address your problem. Bike fitting is a process through which a trained professional can make adjustments to the position and set up of the bike to best match the rider’s current capacity - whether that be flexibility, strength, stability etc. Most bike fits will be offered by individuals who have undergone some training in how to deliver this process using various check sheets, average values for joint positions and possibly motion capture systems that generate a ‘recommended’ set up. As specialist therapists, we have worked with cyclists for many years helping them to overcome various problems and injuries. It is this specific knowledge that allows us to go beyond a simple check-box formula based approach to bike fit. At Physioimpulse we ensure each rider is individually screened and if there are any injuries picked up these form an important part of the basis of the bike fitting decisions made in the session to achieve the best possible outcome. In the case that injury is already established then it is most likely that the bike fit will not ‘cure’ the problem as a stand alone intervention. Once again, as trained specialist therapists, we can offer guidance on the importance of setting up a comprehensive rehabilitation programme to ensure the problem is addressed both on and off the bike. So, if you are out riding but you are not totally comfortable, or you have been picking up small injures here and there its time to consider having your bike fit re-assessed more comprehensively. Please feel free to get in touch if you have any questions about your bike fit or if you would like more information about our bike fitting service. We are always more than happy to answer questions. 01225 683007What is Sports Massage? At Physioimpulse sports massage therapy is delivered as part of our interdisciplinary team approach and is utilised in many cases we see in clinic as a strategy for injury management and prevention. Cases of a stiff neck and upper back from professionals in a desk based occupation are one of the most common patient complaints we receive on a daily basis. Often the port of call is sports massage, where techniques such as deep tissue release combined with muscle lengthening techniques can go a long way towards restoring normal functionality. They work by releasing areas of increased tension from poor working posture or repetitive strain, and can help to break down areas of focal tone (commonly known as knots). Specific uses of sports massage: Maintenance: After long bouts of exercise from activities such as resistance training or running, muscles are exposed to micro trauma in the form of small tears in the fibres they are made up of. This creates areas of swelling which can become irritable and often sore. Sports massage and rehabilitation can help to remove irritable substances such as lactate away from the site and can aid in the promotion of delivery of fresh and nutrient rich blood, providing the body with everything it needs for a speedy recovery process post exercise. Injury Management: Scar tissue is what the body uses to repair damaged areas in muscles. Sometimes scar tissue can be dysfunctional and form as unorganised and weak material which puts the area at risk for re-injury. Sports massage and rehab can help provide a framework to begin to remobilise this tissue, make it more pliable and less prone to re-tearing. Healthy Body, Healthy Mind: Stress is an emotion experienced by everyone on a daily basis. No matter what level of stress, or whether it be physical or mental stress, the implications can cause negative effects on the body. Relaxation techniques are often used by the therapists at Physioimpulse, they allow for the targeting of the body as a whole and ultimately resulting in an elevation of both mood and bodily function in many of the patients we see. What Can You Do To Reduce Muscular Tension? -Daily stretching routine -Foam rolling and self-applied massage -Work at a standing desk -Incorporate adequate rest and sleep -Receive regular sports massage therapy Central Bath Massage and Physiotherapy
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Amazingly in an average lifetime, our feet carry us an equivalent of five times around the Earth and in addition to this, the feet must take the strain of supporting the body’s weight even when just standing still. Given how often we use our feet, and the demands we make upon them on a day to day basis, it’s so important to look after them properly.
In each foot there is a total of 26 bones, and damage to any one of them, or even related muscles, ligaments or cartilage can result in problems with the foot that may need attention from a trained professional in order to prevent longer term damage.
Here are some simple tips for you to follow to keep your feet in good condition:
- You should inspect and feel your feet daily for cracks, corns and ulcers.
- Toenails should be cut straight across, not too close to the skin.
- Take extra care when walking barefoot.
- A well fitting shoe should not require a long and painful breaking in period.
Pay good attention to your feet; changes and/or pain in the feet and ankles could indicate a more serious foot ailment or circulatory problem, so if in doubt, check it out! If you think you might need support for your feet/arches then check out our biomechanics and orthotics service
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Physioimpulse Chartered Physiotherapists
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