Cycling Injury Prevention Workshop with Altitude Multisport

May 15th, 2012

Last night, I had the pleasure of speaking with Altitude Multisport Club in Castle Rock.  We worked our way through a Cycling Injury Prevention workshop and the crowd was fantastic.  We covered the most common injuries cyclists present with and many exercises and home therapies you can do to avoid said injuries.  If anyone is interested in recieving the material, contact our office at 303-300-0424 and we can email you the presentation.

In other news, two of our sponsered ultrarunners ABSOLUTELY CRUSHED it at the Quad Rock Ultramarathon this past weekend in Fort Collins.  Patrick Stewart finished 4th overall (1st in his age group) in the 50 miler, and Kyle Pietari finished 6th overall in the 25 miler!  This course was a beast with over 11,000 feet of elevation gain throughout the course.  Congrats to both runners, what a way to start the ultrarunning season!

Finally, Team Transplant will be having a training ride for the 2012 Subaru Elephant Rock this Saturday with a following lunch at Garbanzo’s in Cherry Creek/Glendale area.  All abilities are welcome, so come check it out and start your Saturday off right!  Details for the ride can be seen from the following link.

http://www.americantransplantfoundation.org/teamtransplant/2012-subaru-elephant-rock/4141-2/

 

 

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Dr. Jeff’s Low Back Pain and this year’s EROCK

April 25th, 2012

They say doctors are the worst at taking their own advice, and to an extent that is true.  This past month, I have been cycling much more than I have ever in my life, so strength training and joint mobility has taken a seat by the wayside.  This is common when someone finds a new interest and reverberates throughout our entire lives.  So what I am trying to say (in a round about way), is that my low back has been getting tighter and more painful this past week.  Since I have never spent this much time in the saddle, some of my low back muscles are being used in a way they are not used t0 (or comfortable with).

So besides having Dr. Hyman use chiropractic and ART on the low back,  I am forcing myself to buckle down and do the exercises that I prescribe for many of you.  I am keeping the exercises short, sweet, and to the point; performing the movements that provide the most bang for the buck.  This is as follows (I may not do the exercises all at one time, but rather spread them out throughout the day, between patients, during my lunch break, etc.)

  • Hip Hinge 3×15
  • Birddog 3×10/side
  • Glute Bridge 3×10
  • Hip Circles 3×10/direction
  • Hindu Push-up 3×10 (Great full body exercise, dont want to forget shoulder mobility!)
  • Dead Bug 5×15 sec.
  • Child’s Pose 5×15 sec.

While that may seem like a lot, if you break it down throughout the day, it is very easy to complete this routine.  REMEMBER that these (for the most part) are for rehab and not for strength, so go slow and concentrate on correct form.  If you are unfamilar with any of the above movements call our office at 303-300-0424, and we can help you out.  It is also important to note that I am recieving both chiropractic and ART to keep the joints and tissues moving properly as well as keeping that nasty scar tissue from forming.

Since it has been WAY to long since I last posted, I want to let you know that Denver Chiropractic Center is proud to sponsor TEAM TRANSPLANT for the Suburu Elephant Rock ride on June 3rd.  The race offers a variety of distances from seven miles to 100 miles, so there is something for everyone.  EROCK ride is a Colorado monument of cycling and is a great way to kick off the season right!  (Below is an awesome video chronicling EROCK’s history and will get you pumped up for the ride!)

http://www.elephantrockride.com/history.html

If you are intersted in joining TEAM TRANSPLANT you can save some cash with the race registration and support a great cause (and also earn some SWEET gear).  For our hardcore patients (and we have many), I invite you to join myself  and our team captain/ Olympic snowboarding medalist/liver recipitant, Chris Klug to ride the 100 miler!  The gauntlet has been thrown, who will answer the call?

http://teamtransplant2012.kintera.org/faf/home/default.asp?ievent=1009980

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Cycling in CO

March 29th, 2012

“Life is like riding a bicycle. To keep your
balance you must keep moving.” – Albert Einstein

My new ride (albeit mine has a Brooks Flyer saddle)

With the weather as beautiful as it has been (77 degrees in March?!)  I decided I should give in to the wanton ache I have been feeling for a while and buy a bicycle.  After a few weeks of researching and stalking Denver Craigslist, I found my new steed, a lightly used Trek 520 steel touring bike.  After the first week of commuting to work by bike I have become addicted.  It is AMAZING how great my body has been feeling with this new low impact form of exercise.  After biking the 42 miles from Aspen to Glenwood Springs this past weekend, I felt a bit tired but my usual aches and twinges that I experience from running were completely gone.

As such, my running training the past two weeks took a HUGE nose dive, but I have been averaging 10-25 miles per day with my commute (I also like to sneak in some laps at Wash Park after work) so the belt line is getting noticibly slimmer.  I am also amazed at how the enitire dynamic of the day changes when I bike to work.  I am more energised, focused, and have a great sense of clarity.  If you have the chance to commute to work by bike give it a try and while the first few days may be tough, I promise it will all pay off.

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DCC’s Ultrarunning Athletes Conquer Salida Trail Marathon

March 14th, 2012

Today I want to give a HUGE shout out to two of Denver Chiropractic Center’s sponsored ultrarunners, Kyle Pietari and Patrick Stewart.  Both runners are fairly new to the sport but have already have put up some VERY impressive race results!  They both ran the Salida Trail Marathon this past weekend which boasted a star studded roster of some of this country’s most talented runners.  Kyle Pietari finished in 4th place overall (1st for Male 20′s) with a time of 3:26:05 and Patrick Stewart finished in 11th place overall with a time of 3:38:03.  Considering that this is just the 1st or 2nd year they have been running ultra distances, these result are truly AMAZING.  Congrats to both runners!

 

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Run/Walk Method to Avoid Injury & Improve Performance

March 1st, 2012

The Run/Walk Method for improving performance and speed while avoiding injury and burnout is nothing new.   Coach Jeff Galloway, Coach Bobby McGhee, and Ultrarunners worldwide have been practicing this form of training for years.  I first started using this type of training while doing training runs at Mt. Evans last summer, and after my ego got used to the idea that “walking” is still training and not “cheating”, I began to love it and really reap the rewards. 

Breaking up your runs with a short period of walking will work different muscles in the body which will allow the prime running muscles to relax and recover.  This allows runners to go longer, faster, and not feel completely wrecked after your long runs.  Coaches’ Galloway and McGhee use this technique for their elite runners and triathletes to break previous PR’s and have better races.  A golden rule for ultrarunners (especially middle and back of the packers) is to walk the uphills and run the flats and downhills.  “If you can’t see over it, WALK it!” 

The Run/Walk method is also a great way to break through time or distance barriers for fledging ultrarunners like myself.  My chronic Achilles Tendonosis has been either  MINIMAL or non-existant with taking walking breaks on my runs lasting longer than 2 hours (Active Release Technique also plays a large part in this).  Using walk breaks is also a nice way to break up the monotony of a long run and keeps me engaged while timing my splits. 

It is important to note that when I mean walking, I am referring to a fast tempo walk with swinging arms and not just a light meandering stroll.  I like  using trekking poles and Nordic Walking for breaking up the running because it engages my upper body more and really helps with the uphills/downhills on technical trail.

If you are a beginning runner, try a 5 min walk and 1 min run and adjust accordingly as your fitness increases.  When I am on the trails for a few hours I like to start with a 30 min easy run and then switch to a 3min run and 1 min walk.  You can AND should play around with the splits to see what works best for you and your body.

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206 Days ’til Leadville

January 25th, 2012

Denver Rock N Roll Half (Try to find the DCC team)

Good morning all,  if you are in the office this week you may notice a few things; my voice is completely shot (from yelling over the wind at the Chilly Cheeks this past weekend) and I am walking like Frankenstein’s Monster again (darn you heavy squats).  But all is well, training is going strong and I am diligent with the mobility and soft tissue work that I make you all do when you are in the office. 

I also touched base with a few more runner’s who are brave enough (crazy enough?!)  to run the Leadville 100 this year.  One such person is Dr. Jon Byrne, Jon is a professor at St. Ambrose University in Davenport,Iowa (hey, that’s the city where I went to grad school!).  Jon is a Leadville veteran and a fellow Iowan so he will provide great advice for the journey ahead.  Jon also has a fantastic blog chronicling his training, trials, and tribulations that I encourage you all to check out. 

http://journeytoleadville2012byrne.blogspot.com/    

As you can see from the title, I am borrowing Jon’s idea of using a countdown to Leadville as the title to each entry.  Seeing the time left until race day in stark black and white is thrilling (and also more than a little intimidating). 

This weekend I am treating at the sold out Yeti Chase 5k/10k brought to you by the good people at Racing Underground.  While this race may be sold out, be sure to check out Racing Underground’s website for the many other races they are putting on this season.

http://www.racingunderground.com/

Finally, here is the workout from yesterday;

  • Easy Run 2 miles
  • Barbell Press 3×8 (1 min) 111lbs/111lbs/111lbs
  • KB Press 3×8/8 (1 min) 24kg/24kg/24kg
  • Barbell High Pull 3×8 (1 min) 111lbs/111lbs/111lbs
  • Circuit- TRX Bicep curl 3×10
  •                  TRX Tricep extension 3×10
  •                  TRX Pikes 3×10
  •                  TRX Side Plank tap 3×10/10

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The Official Leadville Program Begins

January 24th, 2012

Yesterday marked the official beginning of the training plan Coach Nico Rithner (Colorado Kettlebell Club) developed for me to successfully run the Leadville 100, compete in kettlebell sport, and keep my body primed for active living in Colorado.  I will be posting daily workouts to not only keep up motivation but also for learning experience in the future.  Coach Nico customizes each program for the individual and their specific goals.  My goals are to lean down (less weight to carry over 100 mile is a good thing), increase muscular endurance (aerobic/anaerobic), and bulletproof my body for the punishment that ultramarathons and kettlebell sport can dish out.  In addition to strength training, I will be doing daily mobility and corresponding stability work.  It also helps to be working alongside the most experienced ART practioner in Denver a la Dr. Glenn Hyman, who can provide preventative and corrective care.  

(BEFORE AND AFTER EACH TRAINING SESSION WILL BE A DYNAMIC WARM-UP AND COOL DOWN WITH BOTH ACTIVE AND PASSIVE STRETCHING AND SOFT TISSUE WORK.  IF YOU ARE INTERESTED IN THESE EXERCISES, PLEASE CALL OUR OFFICE AT 303-300-0424)

So here it is, day 1:

Front Squat 3×5 (2min rest each set) 177lbs/199lbs/221lbs/221lbs/221lbs

Double Half Snatch 3×30 (1 min) 16kg/16kg/12kg  (2nd set was broken into 3 10 reps)

Push Up’s/Crunches/Supermans 3×10/20/20

Cardio-Cool Down 20 min Spin Bike

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Best Year Yet!

January 18th, 2012

Today I sat down with my strength coach Nico Rithner (Colorado Kettlebell Club) and devised a plan of attack.  We are putting together a very ambitious plan that will enable me to continue competing in kettlebell sport competitions as well as finishing the Leadville 100 Ultramarathon.  I will be posting the training plan as the weeks and months progress.  I also decided to splurge and bought a CamelBak MULE pack for my hydration needs while running/climbing/trekking/etc. 

I have been using the Nathan water bottles for the past few years, but with longer training runs my needs will require the 100 ounce CamelBak.  I am excited to try it out this evening and will let you know if I think it is worth your hard earned money!

Finally I want to congratulate two of my sponsored ultrarunners who ran the Ponderous Posterior 50K in Colorado Springs this past weekend.  Kyle Pietari and Patrick Stewart are two elite runners who are sure to explode on the scene this year.  Patrick has a great write-up and pictures of the race at his blog which is linked below.

http://patrickestewart.blogspot.com/

 This weekend is the first of 16(!) scheduled races I will be treating at this season.  It is the Chilly Cheeks Duathlon in Cherry Creek State Park on Saturday, so stop by and say hi.

We have begun to add to our youtube channel which will showcase excellent exercises and tips  that you can do to prevent injuries and improve performance. 

http://www.youtube.com/watch?v=H1ZjKL5Knzg&context=C33742adADOEgsToPDskLdXx1cGgT-pzC1QhKLA3VD

 2012 is shaping up to be an epic year and we are here to keep you out of pain and living life full tilt!

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Try this one out!

December 14th, 2011

Time to get on the Primal train, and a great recipe to start with is this one.  Since I describe my cooking as an ‘art’ (in the loosest sense of the word), I just eyeball the ingredients and dont really measure.  Take this as a caveat, and proceed accordingly.  You will need:

  • Chicken Breasts (free range/grass fed preferred)
  • 1 egg (free range/grass fed preferred)
  • Chopped Almonds
  • Parmesano Reggiano blend (I used Boar’s Head brand)
  • Herbs (rosemary, oregano, etc.)
  • Baby Portabellos
  • Garlic (more the merrier)
  • Asparagus
  • Arugala (heaping amount)
  • Extra Virgin Olive Oil
  • Balsalmic Vinegar

Dip chicken breast in 1 beaten egg, then cover with chopped almonds, herbs, and Parmesano Reggiano blend.  Bake at 375° until cooked thoroughly, flip once (total cook time about 1 hr).

Marinate chopped mushrooms, asparagus, and garlic in balsalmic vinegar & olive oil.  Cook on stove top until tender then add arugula until wilted.  Enjoy!

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USA Kettlebell Lifting and a holiday shocker!

December 13th, 2011

This weekend our office manager Keri and myself had a chance to compete in our first kettlebell sport meet at Colorado Kettlebell Club.  It was a great time and fantastic to see the youth groups compete (ages ranged from 4-15).  Kettlebell lifting is an amazing tool to build well rounded athletes, but the lifts are quite technical and to see Coach Nico teaching these youngsters proper form (stressing good biomechanics) at this age is a thrill.  To say their  athletic potential is HUGE is an understatement for sure. 

Slava setting a PR with 60 snatches at the 24kg weight

For USAKL  (USA Kettlebell Lifting) each competitor has to be weighed and placed in the correct weight class HENCE my holiday shocker!  I jumped on the scale expecting between 200-205lbs max and went bug-eyed when I saw 213.4lbs come up.  My diet has been a bit skecthy the past few weeks but I had no idea I was weighing in more now than I was when I graduated high school.  I am still running about 20 miles/wk with 3 days of strength training, but I suppose those holiday pounds can still sneak up on you pretty quick.  Things need to change, but that is a topic for another day. 

Getting owned by the Double Half-Snatch

 

Coach Nico(middle) crushed the Clean & Jerk with 101 reps!

 

The meet was well run throughout with the youth competing followed by the adults.  I competed in the Double Half-snatch and Single Clean & Jerk with the 24kg (53lb) kettlebell.  Each lift is a 10 minute set for reps that test your strength, endurance, and mental toughness.  If you set the bell down, you are done; if you switch hands more than once in the single kettlebell lifts, you are done.  I was disappointed with the Double Half-Snatch, 15 reps and only lasted 4 minutes, but the Single Clean & Jerk went better with 57 reps in 10 minutes.  I will definitely be back for the next meet in February and hope to be down to 187 pounds  to compete in the middle weight division. 

Very friendly and supportive group of athletes

I also want to give huge props to our office manager, Keri who went to watch and at the last minute decided to lift.  She won both of her lifts with 75 reps in the Double Half-Snatch and 147 reps in the Single Snatch! 

Keri doing WORK

Finally, I want to congratulate both Patrick Stewart and Kyle Pietari who ran the Chubby Cheeks 50K in Fort Collins on Saturday.  Both runners are new to ultra-running, but both show great promise to be elites in the near future (Kyle won his first 50K in Moab a few months ago, and Patrick took 14th at the Leadville 100 last year which unbelievably was his first ultra).  I encourage everyone to check out Patrick’s blog, it is very interesting and well written. 

http://patrickestewart.blogspot.com/

I hope everyone is keeping active so you too don’t suffer the dreaded holiday weight gain, but if you have, today is the day to make a change.  Take the stairs, put down the fork, and come see us to keep your body pain free and functioning it’s best!

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