Swimmers Shoulder Rotator Cuff Impingement Syndrome Diagnosis Your Shoulder joint is a relatively complex joint in terms of planes of movement. Rotator Cuff impingement occurs when the muscle tendons are intermittently trapped and compressed during movement. This results in painful shoulder movement. Prevention Strengthening the Rotator Cuff muscles and stretching this area will help to…
Runners Knee
Iliotibial Band Syndrome/ Runners Knee Diagnosis Lateral knee pain or pain of the outside of the knee-joint. This pain is commonly called Runners Knee or Iliotibial Band Syndrome (ITBS) The Iliotibial band is a tendon that runs down the outside of the thigh, dysfunction with this band can lead to inflammation. This occurs at the…
Strength and Conditioning for Cyclists
5 Strength Exercises and 2 Mobility Drills These will increase Cycling power whilst reducing the risk of injury. The mobility drills are important to prevent back pain. Perform 3 sets of 6-8 reps using a comfortable weight, over time build to 10-12 reps before increasing the weight and reducing the reps back to 6-8 Strength…
Optimum warm up
I have recently been asked what is the best warm up routine i can do for my sport? and how long should i do it for? This prompted me to think about how the warm up has evolved in recent years and what its role is in modern sport. The majority of us will do…
The use of Cold Thermogenesis to improve cycle performance
What is Cold Thermogenesis and how can it be used to improve your cycling! The premise of cold thermogenesis is that brief and regular exposure to natural stresses such as Cold water can improve health and body function. There have been many claims as to its effectiveness which include a reduction in inflammation, pain…
Training
“Training is like fighting a Bear. You dont stop when you are tired. You stop when the bear is!”
Can MCT oil can be used to boost cycling performance?
What is MCT oil MCT oil or Medium Chain Triglyceride Oil to give it its full name becoming more and more prevalent in Endurance sports it is claimed that is can improve fat metabolism boost muscular endurance and even improve brain function. These are big claims from its manufacturers but my interest is in how…
Aerobic Strength Turbo Trainer Session
I know there is still plenty of sunny weather left to cycle in before dragging the turbo trainer out, but I thought I would start posting a few turbo sessions now in preparation for the winter. This is a great Aerobic strength builder all hard intervals should be conducted at around 90% of Max Hr or…
Beyond Boundries
Last week i was in the French Alps coaching a group cycling week.The week consisted of mixed ability cyclists all gathered together to take on some of the best Tour De France climbs on offer. The weeks programme included the Col de Iseran, Col de La Madeline and Cormet Roseland. Preparing for such a week…
Endurance Components
HOW YOUR BODY BUILDS ENDURANCE To be successful at cycling and I don’t mean just competing in races, I mean to be able to increase the distance you ride and to increase the enjoyment you get from each ride. With this in mind you need to build your body’s endurance levels. This week we are…
Zonal training
TRAINING USING A FIVE ZONE SYSTEM A zonal system for training is used to target specific energy systems. After we have worked out our zones we can then focus during a specific session on which energy systems we are using to stave off the dreaded “bonk” or glycogen depletion, or target specific zones to improve…
OLI JENNER AST MSTA - Sports & Soft Tissue Therapy 