The shoulder is the most mobile joint in the body.
If you cant get the arm fully overhead properly, your body will find a way to do so. The picture shoulders a commun compensation for the lack of mobility and core balanced.
Repeated too many times, it becomes a ticking bomb, your low back becomes very sensitive to extension and developp low back pain.
You have to keep the ribs tuck down, the pelvic neutral, abs engaged, and get balanced extension from both the thoracic and lumbar spine.
Now that you know what the problem is , make the shoulder work right and the low back stops getting jammed every time you go overhead.
It calms down and low back pain goes away!
The most effective way to increase your body's efficiency when briefly starved of oxygen is lung training (hereon known as hypoxic training).
And yes, you guessed it, this involves lots of swimming underwater. Particularly exercising in short bursts while holding your breath.
One of the best forms of hypoxic training is underwater rock-running. This is where you dive down, pick up a massive rock and run along the bottom holding onto it. This is great because it forces your body to perform better at a strenous cardio activity without a consistent supply of oxygen,
and as you get deeper you're body gets more accustomed to working at depth.
You know how when you dive down deep it hurts your ears?
That is because of the increase in pressure due to the volume and weight of the water combined with the force of gravity.
What this means is that as you get deeper the air in your lungs becomes compressed.
So a full lungful of air at the surface will always be less underwater.
An example : on picture haiwaiian surfer Ha'a Keaulana runs accross ocean floor with a 50 pounds boulder, as training to survive to the massive surf waves.
Large waves can pin a surfer underwater for a long time. The ability to relax and not panic while waiting for the water to settle is critical to survival. This exercise is used to strengthen the endurance and resolve of being held underwater for an extended period of time.
The debate on the famous "wall" is pretty much a bag to put everything in.
The stroke of glycogen breakdown (lack of "sugar" for short), or excessive rise of lactic acid to justify the " I Can't anymore" ...
Intellectually it stands but here .... how to explain that amateur cyclists generally do not know the famous Wall
(Which should be for them around 2h 30 to 3h of effort)
The micro-lesions as sneaky as formidable
When chemical messages mess up organisation.
The "famous wall" is closely related to micro lesions caused by repeated impacts accumulated with you pay cash.
Indeed the eccentric contraction of muscles repeated thousands of times leads to these tissue micro-lesions.
Following these impacts repeatedly, inflammation occurs at torn fibers.
This inflammation will trigger the mobilization of chemical messengers (cytokines for short).
These brave messengers will have a direct impact on an ordered lipid to produce energy.
All this does not turn up in 30 seconds, the time that effective regulation is put in place is the wall !!
It is essential to mitigate the effects of the "wall" to work on the sequences controlled fatigue accumulation.
Besides, I think the work pace "race specific" must work under fatigue conditions close race conditions.
As an individual in terms of programming I play a lot of these time break between degradation / overcompensation ...
My current thinking with athletes and colleagues with whom I work also carries a lot more about this setting on calibration millimeter content of the sessions.
We must be pragmatic frankly be placed at 85-87%% of VMA is similar in the vast majority of cases to cut a hair in four!
In the context of individualized coaching it seems however more important to structure the sequence of sessions to place a long output will approximate the conditions of the race situation.
You'll understand it all goes through a rigorous control of fatigue markers as RMSSD (heart rate variability) or by tracking Ruffier test values.
Strengthen your muscle fibers!
I think we have every interest in strengthening its fibers.
Besides if trailers average levels often encounter much less the "wall" that their little comrades same level of road it may be because they often work much fiber reinforcement especially during high speed tempo downhill.
Brain lack of "sugar"
The physiologist South African Tim Noakes showed that the mature famous marathon is not due (mostly) a lack of glycogen in the muscles but the brain.
It draws on many muscle autopsies that demonstrate that significant% of glycogen reserves are still present to 30th kilometer ... even as the "wall" is coming ...
If the fault is due in part to glycogen, it is simply due to the brain runs out of glycogen hypathique will impose a strong decrease in the intensity of effort.
Tim Noakes calls this the "model of the central governor"
It seems useful to recall that sugar stock are placed in two place: the liver (liver glycogen) and muscles (muscle glycogen)
>> Information on these stocks here:
Long isolated from his thesis Tim Noakes was joined when other researchers have also produced the same conclusions through their research.
The Finnish Rusko & also the Canadian Steve Magness or Vollard who recently made the same conclusions weigh suddenly seriously enough the impact of VO2max (your engine for short) as the sole predictor of performance in sports of endurance ... as too often articles suggest.
These researchers showed that competitors have made enormous progress without performance that they are correlated with significant changes in VO2 max.
Personally I observe with some athletes that I coach, a stress test to the other values remain essentially the same and yet sometimes significant progress there.
The fuel in the muscles can of course also be lacking
I'm not saying that the problem of lack of fuel is not present at times .... but again attention to ideas!
This is not because we are stuffed with low glycemic index sugar (pasta and co) that we will be free to the exhaustion of all its glycogen.
Even so there may be up again the wall ... and that for a fairly simple reason:
There is no glycogen transfer possibility of a muscle group to another!
To make it very simple when it is the breakdown on the legs ... glycogen stored shoulders can not really play the firefighter!
the body will "switch" then with fat consumption mode (lipolysis and hepatic gluconeogenesis for short) which will maintain an intensity level between 50 and 55% of VO2 max for several hours.
.... and this mode of exercise intensity glycogen is not the limiting factor.
Reminder: the work of GUEZENNEC have shown that body fat in adults with an average stock of 140,000 Kcal ... so we can go before emptying the stock will have to go anyway.
GUEZENNEC C. Y. "Recent data on the influence of physical activity on the
protein metabolism: nutritional implications and the role of hormones "Science and Sports. 1989.
N. Vollard (2009)
"Systematic analysis of adaptations in aerobic capacity and submaximal energy metabolism Provides a Unique Insight Into determinants of human aerobic performance"
Edition: J. Appl. Physiol,
"Lore of Running".
The book by Tim Noakes (a paved 944 pages)
Text translated and adapted from Alain Roche
The secrets to mastering bricks
Experienced triathletes know that quick transitions are necessary for low race times. But, according to George Dallam, PhD, USA Triathlon’s first national team coach, transitions are often difficult to master because rapid changes in movement put stress on the body. "When you stop doing one activity and begin doing another very soon afterward, your body must make adjustments in blood flow, nervous system regulation, and muscular tension"
The bike-to-run transition, or brick, is the most difficult to master, making the body change from a static and crouched position on the bike to an upright and dynamic position on the run.
Carb-loading is so synonymous with endurance sports it may come as a shock to learn it's not optimal for performance. Endurance athletes can perform as well as — or better than — those following a high-carb diet.
Studies of elite athletes chronically adapted to low-carbohydrate diets have uncovered one unexpected finding
their extraordinary ability to produce energy at very high rates purely from the oxidation of fat.
I see the increasing use of very low carbohydrate ketogenic diets (VLCKD) in weight control and management, Ketogenic diets may be useful in sports that include weight class divisions and the aim of our study was to investigate the influence of VLCKD on explosive strength performance.
Despite concerns of coaches and doctors about the possible detrimental effects of low carbohydrate diets on athletic performance and the well known importance of carbohydrates, there are no data about VLCKD and strength performance. The undeniable and sudden effect of VLCKD on fat loss may be useful for those athletes who compete in sports based on weight class. Using VLCKD for a relatively short time period (i.e. 30 days) can decrease body weight and body fat without negative effects on strength performance in high level athletes.
Journal of the International Society of Sports Nutrition 2012
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