(Edited by Brad Minus) The Decision My 3 years of running experience started with multiple injuries including a couple of ankle fractures. However, I still managed to complete a marathon, a 50K and...
The Ultimate Guide to Compression
It has been a while, and I have a ton of ideas that I am anxiously awaiting to share with you. Unfortunately, time has been getting away from me. Between training myself, a full-time job and being at capacity with 15 individual clients I am struggling for time to post. I promise I will figure out a way to make time. I am so lucky to have such great people to bounce ideas off of, that sometimes, by not posting, I feel like I am letting all of you down, so I promise to post more even if the posts end up being a lot shorter than usual. (Which the length is probably not your favorite part of it anyway. I know I ramble.)
Before I get into the nitty-gritty of my personal opinion of compression, a disclaimer.
I am not a medical professional. The opinions that are shared on this post come from research, my own experiences and the experiences of athletes I have personally witnessed and information I have researched. Every athlete/person has a different body and some products and/or methodologies may be advantageous for some and may even be dangerous for others. This post deals with my beliefs and my research. (Was that clear?)
Lately, most of the questions from other athletes, including clients of mine, have asked about compression. This usually centers around calf sleeves, but does include some of the other compression apparel as well. My answer is usually, for recovery and for temporary use they are great, but not for training. Why? Great question.
I am going to use calf sleeves as my example.
While running, biking, swimming or any major activity using the legs, the muscles are constantly in motion. That motion is what naturally makes the muscles stronger. The muscle moves and is loaded with either more repetitions, or with weight. The full range of motion of each muscle is imperative to the strengthening of the muscle. Compression holds that muscle in place and limits the movement therefore limiting the range of motion. While compressed the muscle cannot fully develop while training. Let’s take a look at the anatomy of the lower leg in the running position.
As you can see the gastrocnemius muscle and Achilles tendon, when the knee is flexed, both constrict and then elongate when the knee straightens. Here is the epitome of the range of motion naturally occurring when running. The more flexion and constriction that take place the more they are stretched causing the breakdown of the fibers. After the recovery period the fibers wrap tighter and in more abundance aiding in a strength and endurance. Now imagine that gastrocnemius muscle remaining constricted due to a calf sleeve. It seems to me that this would dictate that it would not have full range of motion also causing the Achilles tendon to remain stretched without the full ability to absorb the impact. This could unintentionally damage the Achilles tendon, the gastronemius muscle and the soleus muscle. If not damage, it will limit the ability to be strengthened. This is why I personally do not recommend calf sleeves during training workouts.
I do however do not mind wearing compression while in recovery to include immediately following the cool down of a workout. I mentioned the healing of the fibers earlier. In order for the fibers to heal and become stronger after the breakdown, blood must be pumped through the muscle and with it water for hydration. Compression does help to isolate that area helping to keep the majority of the blood and water being pumped through the body to the point of the compression. With the legs either elevated or even walking around and at that point limiting the movement, it would allow for the blood to pool in that area helping to re-hydrate the muscle thereby helping to heal faster. In turn, an occasional training run or race, with compression at the tail end of an injury, might also benefit, but in a very limited quantity, and duration.
Coach Brad’s Goals for the New Year!
Happy New Year!! Welcome to 2014 and the year of YOU!
It’s that time again. The beginning of the new year and time to set some new goals. Notice I am stating resolutions, these are goals. In my experience, the best way to set new goals is to make sure that each one of them is SMART.
A – Achievable
R – Realistic
T – Timely
Let’s take a look at the last year 2013-
1. Get over my fear of leaving my day job and get my business off the ground. – Business is good, I have had up to 13 clients with 9 still with me after the tri season was over. I have 3 that have contacted me wanting to start in March. With a full-time job, it keeps me busy. Luckily a few of these are virtual so most of the work is email, phone and Training Peaks.
2. Reduce debt by minimally 50% – Complete – Actually more like 75%
3. Re-commit to a financial plan and budget – Complete – see #2
3. Complete my Certified Personal Trainer, USAT Level 1 coach, and USATF Level 1 and minimally begin my Certified Nutrition Professional. – Complete except for CNP (*also added RRCA, Newton & Lydiard Certs)
4. Blog at least 5 times a week – Unfortunately, this did not happen more like once, but will re-commit for this year to at least 3.
Sports & Fitness:
1. 2 Ironman Triathlons: IM Louisville, IM Florida – IM Florida, but IM Louisville turned out to be more financial then not trained.
2. IM FL in less than 12 hours – This one was discouraging. Read about it. – I am thinking about doing another one for vindication.
3. Running average pace at 7:30 min/mile at RPE 2 – I got to about 7:45 for a 10k
4. Biking average pace at 22 mph at RPE 2 – Complete – hit this at IM Augusta
5. Swim at 1:45 per 100m at RPE 3 – Incomplete – will have to focus more on the swim this year
6. Start CrossFit as strength training – Started it, but stuck to more of a Lydiard method. Will be incorporating at least once a week during strength phases.
7. 1 half-marathon at 1:35 or less – 1:43 was still my best. Have to dedicate to this one again
The score is 8 out of 13 completed with each at least attempted. I would consider it a successful year, but I would like to do better.
What’s in store for Coach Brad in 2014?
1. Completely eradicate debt
2. Start another passive income stream with the possibility for full-time income. (already started actually)
3. Have a plan by the end of the year for leaving my full-time job
4. Communicate more with family
5. Start a financial plan for the future
6. Understand more about SEO and Internet Marketing
7. Blog 3x per week minimally
8. Complete CNP, USAT Youth & Juniors, USAT Official and start CSCP certifications
9. Less take-out and dining out, more cooking. (25 out of 30 days a month)
Sports & Fitness Goals:
1. New York Marathon – 3:40 or better
2. Half Marathon – 1:35 or better
3. Conversational pace at 7:30
4. Complete 2014 miles ran
5. Possible Vineman Ironman Distance?? (Vindication Race)
6. Complete two 70.3 triathlons
7. Swim at 1:45 per 100 for 2 miles
8. Inaugural ITU Chicago Triathlon – 2:25 or better
9. All members of the TNT I am coaching crossing finish line at both Nike Women’s and RnR San Diego
10. First – Complete Dopey Challenge with a smile.
How about you? What are your goals for 2014? Are they SMART?
Carpe Vitam!!! (Seize Life)
The New York City Triathlon – Before the race
Traveling for races is always exciting, but the opportunity to race in my favorite city in the world, caused an overwhelming explosion of emotions that may have actually hindered me. I will explain that last part a bit later, but let me start from the beginning.
In order to race in the NYC Triathlon from out-of-state, a lottery is performed and in February of this year I was notified that I had been chosen to race. At the time I was not quite sure about it, as my race schedule was already pretty full, but I had heard great things about the race, so I decided to go ahead and put it on the calendar. How many times was I going to be chosen via a lottery…right? I have entered the lottery for the NYC Marathon for the last 3 years and was never chosen, therefore I felt like this may be a one-time opportunity. I made my arrangements immediately, and found some inexpensive accommodations at Hotel Belleclaire which ended up to be a very nice boutique hotel on the upper west side of Manhattan, beautifully positioned directly between transition and the finish line.
The challenge I had was, how do I transport my bike to NYC. I had a few choices.
1) Tri-bike Transport which was $300 each way.
2) Take my bike completely apart and take it with me, then take it to a bike shop to be put back together for $75 and again when I returned, not to mention possible oversize luggage fees at anywhere from 75-150 bucks.
3) Use shipbikes.com and buy a reusable AirCaddy for $100 and then ship my bike via FedEx, directly to my hotel and back home for $100 each way with very minimal dis-assembly of my bike.
I chose option 3, which turned out to be very convenient. The Air Caddy came in a very flat box and was assembled in 10 minutes and my bike was then placed in the box within 5 minutes and ready to ship. It comes with a fork plate that stabilizes the bike in the box and then a series of other corrugated cardboard is placed around the bike which secures and stabilizes it even more. The only small adjustments that need to be made are to remove the saddle and seat post together, and fold down the aero bars. Each is just the loosening of two allen screws. I only had to bring my small bike tool with me in order to tighten them back up upon re-assembly. I taped up the box, added the label which is purchased through shipbikes.com and then called for a FedEx delivery representative to come by and pick it up. Easy breezy. It all happened like clockwork. Of course since this is the first time I was shipping my bike I was a little anxious, and I was going to be, until I re-assembled in NYC.
I left Friday Morning two days before the race and was so excited I could barely contain myself. Not just for the fact I had the opportunity to race in my favorite city I have ever been to, but I was also going to spend some time with friends I hadn’t hung out with in what seemed like forever.
All of the pics online of Hotel Belleclaire were of course beautiful, but in New York City it is sometimes a crap shoot. The marketing pics look great, but when you get there, sometimes you get a room that a little worse for wear. Hotel Belleclaire was absolutely beautiful and the service was first-rate. I was in my room for about 30 minutes when the front desk called just to ask if everything in the room was alright. I was a little shocked because I never experienced that before. It is such a simple concept to give a 30 second call to the guests and it made me feel kind of special. Before I knew it, there was a knock at my door and there was a bellman with my bike. Talk about service. After I put my bike together I phoned the front desk and requested that they store the box since the room was small. I didn’t really care about the size of the room since it was just me, but the box and my bike took up a little more room. It turned out that they could not find anywhere to store the box, so instead of just saying “Sorry, we cannot do anything about it”, they upgraded me and put me in a larger room to accommodate the box. That, was to me, an amazing touch. On Sunday after the race, I boxed up the bike and the concierge told me to just leave it in my room. Monday morning I received a text from FedEx notifying me my bike was picked up and that the estimated date she would be back home was Thursday. If you are going to be in NYC on the upper west side, I highly recommend the Hotel Belleclaire. I think you will enjoy it.
Now back to our regularly scheduled program(after my little endorsement).
After I checked in I planned on going to the expo at Hilton Midtown, so I started walking. The hotel was on 77th St. and Broadway and the Hilton was on 55th and 6th so it was 22 blocks south and two blocks east. No big deal, and it was nice outside so I decided to walk. Here is where I started with a little hinderance. I saw my favorite hot dog place in Manhattan. Grays Papaya. OMG! Now remember that I am about 90% paleo and I haven’t digested a slice of bread in over a year, so you can imagine how my system was going to react to a couple of white flour, processed, buns with grilled hot dogs and all the trimmings. They sure tasted good going down, however they left me in a lurch later that evening. Grays Papaya is famous in the city for their hot dogs and papaya drink. I had both and they were sooo good. It was like a sin to eat something that tasted that good as processed as it was. I always talk about balance right? Well, I figured I hadn’t had one in so long, it wouldn’t hurt. WRONG!!!! I will spare you the details of what happened a couple of hours later.
I called a good friend of mine, Michael who moved to the city almost four years ago. Michael and I used to to perform in plays and musicals together semi-professionally. Michael was keeping the dream alive in New York while I turned to health and fitness. To my surprise he was willing to go to the expo with me so I could check-in. The New York Triathlon required the attendance of all the athletes at a mandatory meeting in order to verify everyone had the information in the Athlete Handbook. In order to get your packet you had to attend a meeting and get your hand stamped. Because I had been to so many races prior and never usually went to the meetings, that I would be a little annoyed but the person whom MC’ed the meeting was hilarious and had us all in stitches. He also was great about getting the info out specifically and succinctly, so all of us whom attended could have our hand stamped and out of there in about 25 minutes. The rest of check-in was a breeze.
The expo was, well…interesting. Mainly because I was in a different part of the US, it had different vendors. What I did notice was that Zicco Coconut Water was a huge sponsor. They were giving out coconut water like it was, uh…water. Even in our SWAG there was one of those huge liter bottles that usually sell for around $9. I love Zicco so I was beyond freaking thrilled. The only unfortunate thing was that they only were giving the original version and I know that the chocolate flavor is amazing, but I enjoy the natural flavor too. The rest of the expo was what you would expect of a triathlon which is minimal compared to marathon’s and big road races, but it still had that great race aura and energy.
Michael and I hung out for a bit and caught up and then headed to Restaurant 44th&10th which is located, can you guess? You are correct. 44th st and 10 Ave just about 20 more blocks from the hotel. The place is a corner of a set of stores and is decked out in white with colors used as accents on the walls and cushions of the chairs. The food was amazing. I had the grilled tilapia with steamed spinach and a sweet potato, butternut squash mash. Deliciouso! For desert was a dark chocolate flour-less cake which tasted more like mouse, and an organic banana sundae. WOW! It was an outburst of flavors that stimulated my taste buds with the cool essence of banana, chocolate and toasted marshmallow. O-M-G was it good!
Now all fat and happy, Michael and I headed off to my hotel, so I could drop off all the swag from the expo and that, ladies and gentlemen, is when Grays Papaya decided to fight for control of my digestive system away from my incredible food from 44th&10th. That is all I have to say about that. Needless to say after a couple of syndicated comedies, conversations about theatre in the city and dealing with my stomach I wasn’t going anywhere else that night.
I woke up Saturday feeling a lot better. I took a shower, put together everything I needed for transition, which didn’t open until 2 pm, and headed out into the city. Around 1 pm I stopped at my favorite pizza place. The restaurant will remain, forever, a planned event whenever I am in NYC. The place with the best pizza on the planet. John’s Pizza on 44th St between 7th an 8th avenues. This place has the absolute best pizza with all natural ingredients I have ever tasted. The thinnest flakiest crust with a spicy tomato sauce, mozzarella that strings to ceiling if you let it and the best ingredients ever resting on top. Personally, I am a minimalist so I prefer a nice pepperoni and fresh garlic, but my friend Jorge Acosta whom joined me for this amazing meal, was all about the pineapple and Canadian Bacon. I never tried it, but I have to say it was pretty good too.
This part of 44th st is a kind of home to me. It is where all the best theatres are located. Across from John’s , Phantom was playing. Directly next door, Let it Be. A little further down and across the street was Lucky Guy with Tom Hanks and two doors down was the famous Sardis of which Jorge and I headed to afterward to continue catching up. Jorge is one of those guys who has had such an amazing life that we can just talk forever. If I wasn’t participating in the triathlon the next day, we would probably still be talking. He is an amazing and talented guy and I am so excited he is making it in NYC as an actor. Knock on wood, he hasn’t needed another job to get him by. That is how talented this guy really is.
I left Jorge and headed back to the hotel to grab my bike and head to transition in Riverside Park. There are
two transition setups for the NYC Tri. Yellow and Red. My wave was in the Yellow which was schedulted to start at 5:50 am on Sunday and included the pros and elites along with half the Age Group athletes, while red didn’t start until 7:20. The transition setup was just like any other triathlon, no
frills with metal rods to hang the bike from the seat. The only somewhat different protocol was the transparent bags that were handed out and highlighted during the mandatory meeting. This was new after the incident
at the Boston Marathon. Instead of bringing in a transition backpack like I usually do, now a plastic transparent bag is the only thing allowed to bring gear into the transition area. I didn’t want to leave anything besides my bike, so I personally didn’t bring anything at this point but my bike. I left my bike with a plastic bag covering the handlebars and seat and headed out to meet another friend of mine from high school, Kyle.
Kyle, a professional Opera singer, is just as interesting. He had just opened a show, so we were able to meet just outside of Lincoln Center for a bit before he needed to be at the theatre. Kyle has an amazing wife, Laura and an eleven year-old prodigy daughter. A prodigy in what? It would probably be easier to tell you what she is NOT a prodigy in . She is incredibly smart as well as an Olympic swimmer in the making. Maybe I can get lessons from her? Kyle and I talked for an hour about his shows, my races, Alana’s talent and Laura’s singing as well. When it was time to head out Kyle said something to me that made me so proud. He started with, “I know you will probably taught this but Laura and started doing this ‘Insanity’ workout and I feel better, taller and stronger than I have ever been.” I praised him, because I use the Insanity workouts and I am a Beach Body coach. I was so excited to hear about his and Laura’s results. He went on to tell me about how everything was better. He was singing even better, he felt taller, slept better and was craving the workouts. It made me smile when I heard about it. Right here was proof, that with a child that needed to be brought to school, activities, swim practice, his daytime rehearsals, night-time performances, and Laura’s full-time job, they both still found time to workout six days a week. Remember that living in New York City means taking even more time for transportation as well. There are very few people that are as busy as Kyle and Laura and they still find time, six days a week. No excuses. I love it.
That finished my day. I went back to the room, took a shower and fell into bed exhausted. I know it would feel like no time at all, before the 3 am alarm would go off and my phone would remind me again at 3:10. I would try, but I wouldn’t get as much sleep as I wanted.