core training

Core training is probably the most important element of your training making the difference from clearing a steep hill climb, to holding a handstand, or your stance on a wave. on the trail, i call it "pulling G's" -- power and speed perfectly balanced by your body weight all thanks to your core. visual: motorcycle rider taking a turn with a knee down.

The core is complex set of muscles comprised not just of your 'six pack' but with your obliques (near your hip bones) to your waist, your back muscles, and a series of muscles under your arm pit.

1. sit up tall so that your shoulders are directly over your hips.
2. then, bare with me, imagine holding your pee and poo (these are your perineum muscles). you may have noticed that you just sat up a bit taller. pretty cool.
3. now engage your 'six pack'- draw your navel toward your spin; another 'cue' is to imagine if someone was going to punch you in the stomach.
4. finally draw your shoulders down and notice the muscles under your arm pit get intense.
there you go...your core is engaged.

strengthening your core should be done more often than not; not to keep you strong but also to align all those neuromuscular receptors.

core exercise #1 (more to come)
sit in a chair - place your hands next to your hips. next, bring your knees toward your chest. bring your shoulders down (keep your knees as high as you can) and then lift your butt off the chair. hold for 5-30 seconds. do it again.

have fun training!

simple cures for sore muscles

Summer brings on a blend of strenuous activities that can leave the body cringing, craving for massages, and food. On a recent weekend of a 3-hour hike followed by two mountain bike rides, my ass, thighs, and even my knees (no past history on knee pain), were sore to the touch and everything was tight. For many others who have this morning surprise, here are some proven tips to decrease soreness.

1. keep moving. swimming and lite jog are great but even a ride or walk work. keep it easy and just aim on getting the blood flowing.

2. massage - if you know you are going to be sore (e.g. just did a race), an immediate massage works like magic.

3. drink water and then drink more water. drink until you pee clear.

4. the homeopath, arnica works to decrease muscular aches. you can take it in its pellet form or rub a cream directly to area

5. take an epsom salt bath for 15 minutes.

try to do 1-2 of the suggested items above and you will notice a faster recovery and decrease in soreness.

train hard, train smart.