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TRIA Orthopaedic Center Your Cycling Blog

Physio Ball Training in Cycling

May 30, 2013

The physio ball or the Swiss ball has made inroads into almost every strength training program in every sport. Physio ball training helps increase balance and improve core strength at a lower intensity. For athletes just starting, the impacts are dramatic.  For the more seasoned athlete, the benefits are gained in 2-3 weeks of training but do not produce a higher level of performance beyond the initial gains.

Check out this post by Paul Rogers, a former Strength and Conditioning Coach for the Australian National Sprint Cycling Team.  For his team, he did not see any benefits of the Swiss ball during the time his team used the ball training method.

So what does this mean?  If you are looking to improve your performance on the bike, simply add other training methods to supplement the Swiss ball.  Do not make it the only method of training used during off-bike workouts over a long period of time.

Some examples of other training methods include:

  1. Dumbbell training on two feet
  2. Dumbbell training on one foot
  3. Bodyweight training
  4. Olympic lifts

To increase your performance, you must increase the stress you place on the body.  The ball does not provide enough stress to gain the benefits you desire by itself.  Therefore, supplement your training with the mentioned methods and you will see better numbers from your investment.

For more information, visit The McCarthy Project

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Kowalski’s Collegiate All-Star Erica Zaveta Discusses 2013 Nature Valley Grand Prix

May 23, 2013

Erica Zaveta is returning to the Nature Valley Grand Prix for her 2nd year on the Kowalski’s Collegiate All-Star Team. Erica sits down with Jimmie Kaska, of Sports Radio 1400, and discusses her past experiences, challenges, and what she expects as she returns to the Grand Prix.

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Rising Star, Emily Georgeson, Talks about 2013 NVGP

May 16, 2013

Sports radio 1400 interviews Emily Georgeson. Emily is a young upcoming racer from Wisconsin. She qualified to race in the Nature Valley Grand Prix through the Nature Valley Pro Chase amateur qualifier series. Emily talks about what it will be like to race in front of the home crowd. Also what inspired her to enter racing and her goals as a racer.

 

Want to hear more Sports Radio 1400?  Check out  the Water Cooler with Jimmie Kaska here! http://www.sportsradio1400.com/pages/Watercooler.html

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Counting Calories? Does it really work? By Stephen McCarthy, The McCarthy Project

May 10, 2013

We have all heard the stories about food quality over the last couple years.  Today, I am going to mathematically prove that you can count calories, stay on task, and still not meet your nutrition goals.

Lets Do this.. For the sake of time, I am going to setup a fictitious person and their goals.

Female, 35, Very active lifestyle and works out 3-4 times a week.  Recommended number of calories per day 2400.  A little high based on the US Department of Agriculture Food Pyramid, but we are giving you some wiggle room based on your lifestyle.

Lets see…

  • Breakfast 400 calories
  • Starbucks Coffee 240 cal
  • Lunch  400 cal
  • Sports Drink 200 cal
  • Snack 250 cal
  • Supper 600 cal

Total calories 2290 cal, well below your goal for daily intake.

All looks good on paper, so what is the problem?

Choose Organic over Genetically-Modified Foods

Current food stuffs do not have the same nutrients in the food as the non-genetically modified, organic food.  So you may be eating all the right items, but not supplying your body with the nutrients your body needs to work properly.  Not all tomatoes are created equal. For that matter, not all food is created equal.

The world of genetically-modified foods and food grown with pesticides and chemicals has been proven to be not of the same quality of food from years past.  Check out this study on the comparison of food products at the genetic-level. The study shows that in some cases, the food may be almost 10 times less nutritious.

For the sake of argument, we will run with the thought that the food is only two times less nutritious that it could or should have.  You now need to consume 4580 cal, not 2290 cal to gain the benefit you need for your body to operate properly and recover.

You are literally going in a deficit every day if you do not choose your food sources wisely.  You are eating the right foods, but your body is starving.

Solution:

Choose natural (organic) foods and control the sources of those non-gmo items.

Follow this simple rule and you will meet your nutritional goals, train at a higher level and recover quicker from your workouts without even changing what you are eating.

For more detailed information on this subject, visit The McCarthy Project

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