🏊🏼♂️ Do You Have Neck, Shoulder or Back Pain as a Triathlete or Swimmer?
Limited mobility in your upper and middle back could be part of the problem.
This video shows a quick easy way to tell if you have enough rotation movement or not. For reference, the picture in the comments shows what 45-50 degrees of rotation would look like.
Why is rotation in your upper/middle back important? A loss of motion in one area of the body almost always causes a surrounding area to work harder than normal to compensate for the limitation.
🌊 So if you can’t rotate your back enough, you may overreach or alter your swim stroke to reach and pull. This may lead to shoulder pain.
🏊🏻♀️ You may end up turning your head and neck further to breathe. This may lead to neck and upper back pain.
➰You may end up twisting more in your lower back, which may lead to low back pain.
✅ So if you can’t pass this screening by rotating 45-50 degrees to each side, you may benefit from some mobility work to your upper and middle back to help get rid of your pain!
❓Not sure how to work on your mobility? Comment “HELP” below and we’ll chat!
👀 This photo of a triathlete who is taped all over made the rounds online awhile back and everyone LOL at it.
😂 After today’s #RockTape course, I’m beginning to think maybe she had just been to a course the day before the race!
👏🏼 I’m excited to have some additional ways to help decrease pain and improve performance for our endurance athlete friends!
💜 Having purple tape to use in the process makes it even better!
👋🏼 Let me know if you need some help to make it through an upcoming race and we’ll fix you up!
⏰ It can even be applied a few days before the race and still benefit you. To stick best, it needs to be applied AT LEAST 2 hours prior to an event, but it lasts for 3-5 days, so scheduling can be flexible!
🔧 Bike Fit Changes Big & Small!
🚲 Bike fitting to get someone comfortable on his bike can mean big changes in position.
⚠️ But sometimes a seemingly small change can make a huge difference for how the cyclist or triathlete contacts the bike.
📌 This custom-built Tri-bike has electronic shifting on the ends of the aero bars. Traditionally the buttons are on the inside of the bars as shown in the first picture.
👍🏼 During the fit, as we got to adjusting his aero bars, he commented that he didn’t like having to twist his hands around to reach the shifting buttons because he rides with his thumbs on top.
🔩 So the buttons were moved and put on top of the bars so he could reach them naturally. He didn’t have to stretch his hands or wrists and all in all he was a very happy client with the fit on his new bike!
🆒 He let us know today that he did one of his typical rides 3mph faster with his new bike and bike fit! 😃
🦄 Were you a Unicorn last race season, but now in the off-season you’ve become a rhino🦏?
⏰ You’ve still got time to get back to 🦄 status!
💬 Comment “help” if you need some encouragement or motivation!
👉🏼 Rowing for increasing stability of the shoulder girdle instead of biceps 💪🏼
The 🔑 muscles that stabilize the shoulders are between the shoulder blades. They’re important for stability on the 🚲 and during the 🏊🏼♂️.
You can use rowing weight machines to help strengthen these muscles, but you have to change your technique!
⏪ Pull the weight back and then keep your elbows straight. Pull your shoulder blades together then let the weight go back gently. Your elbows will stay straight except for the start and end of the set.
❌ No, you won’t be pulling the same weight that you do when you use your biceps for rowing, it will go down at first.
❇️ But stick with it and those muscles will get stronger!
🚴🏻♀️ Cyclists and Triathletes - Do you have neck or shoulder pain? 🚴🏻♂️
After spending lots of time bent over your bike, especially in aero, your neck, shoulders and chest can get pretty stiff and tight. 😣
Combine that with the reality that most of us spend time hunched over a desk, 💻, our phones, behind a steering wheel 🚗, and it’s easy to end up sore and tight.
➡️ Try this stretch to open up the front of your chest and shoulders! Claps hands behind your back and lift hands off your back until a gentle stretch is felt in the front of your shoulders. Hold 30 seconds and repeat 3-5 times.
Let me know what you think of it in the comments below!
⌚️If you use Garmin and Zwift - this heart rate strap is sweet! It has dual communication through both ANT+ AND Bluetooth!
❓Why is this important? Because if you’re training with Zwift and you want heart rate data, you had to buy an ANT+ dongle to plug into your computer so that your Garmin HR monitor could talk to Zwift. But you can’t plug a USB dongle into your phone or tablet so you HAVE to use your computer to get HR data on Zwift.
⚠️ But now that they have a HR strap that is also Bluetooth compatible, you can run Zwift off of your phone or tablet!
🏃🏽♂️This means you can use Zwift on the treadmill at the gym easily.
💻 It means you can run Zwift off your phone or tablet and use your computer for something else during a ride (like watching movies or webinars on a bigger screen!)
🆒 Basically it opens up more versatility in using Zwift while still being able to have your HR data! I’m a fan already since I’m spending a fair amount of time training indoors this winter for an early season race!
Save Time! Get stronger! Go Faster!
More tips for strength training for the time-crunched triathlete!
You’ve all heard of planks by now...at least I hope you have!
A key to power, speed and efficiency in the swim, bike and run is the ability to move your arms and/or legs from a stable foundation (that’s your trunk)!
This exercise is a great way to work on the leg movement and it works hip strength and core strength and stability all at the same time!
All you need is a pair of sliding discs to put your 👣 on and get into your plank position! (Harder version is to do it on hands instead of forearms!)
⬅️➡️ Slide a straight leg out to the side without letting your back twist or bed sideways then repeat with alternating legs!
Do a couple sets of these and tell me where you feel the burn! 🔥🔥
⏰ Attn Time-Crunched Triathletes!
👀 Looking for ways to fit strength work into all your training?
Find exercises that work multiple muscle groups at once like this one - bridgomg on a ball with hamstring curls!
🔥 Work on your gluts with the bridging.
🔥 Work on core stability with your feet on the unstable ball.
🔥 Work your hamstrings with the leg curls!
🎯 Three areas targeted with one exercise! Stop making excuses of not having enough time to do strength work!! It’s the key to injury prevention, more speed and more power...and who doesn’t want that?!
Completely organized and race ready for #IMcairns 🏊🏼♀️🚴🏼♀️🏃🏽♀️ Neatness is overated🙄😜 I am number 3️⃣4️⃣7️⃣ this year! 😁 Super excited to get out and race my 2nd IRONMAN in my own backyard💪🏽 Same rules for me as last year... 🔹Adapt 🔹Overcome 🔹Persist☺️ Couldn’t have got here without the guidance, support and encouragement from super coach @emma_quinn_88 Thanks for always believing in me✅😁