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Year: 2014

SportsMyoBlog2014
By admin Blog, News, Tour Support , , , ,

Germany 2014, Blog – 2.

Now that I am back in Melbourne and have had a chance to defrost, I thought I would take the time to write a wrap-up of my last week in Germany.

The last week had a bit more happening than the first two weeks, with a few more athletes arriving in Cologne. So I was now working with a good spread of athletes, including 110m hurdles, 200m, 400m, 800m, 1500m, long jump, triple jump, and pole vault.

The good thing with working with these athletes is how well they know the ins and outs of their bodies and what is required for them to continue pushing their bodies to the limit and ensure continuous improvement.

At this level of sport, it does not take much for someone to overdo it or under recover and be in trouble.

For full-time elite athletes, the following list is a brief insight into just a couple of the things they do weekly to recover from training and competition and remain injury-free and on track.

  • Manual therapy (e.g. Myotherapy, Physio, Sports Massage) 2-3 x week.
  • Ice baths – after most track sessions
  • Self-treatment – (e.g. Foam roller, self trigger point work or using other treatment tools)
  • Active recovery – additional low-intensity sessions in the afternoon with the focus of assisting the body to recover.

The above recovery strategies are typical for most athletes at an elite level; however, these athletes tend to use the ice baths more than athletes like road cyclists at the elite level who might do more active recovery following long stages on tour.

I managed to get out and see most of the local tourist sites on a couple of the mornings in the last week, which was good, so I definitely felt like I was starting to know my way around the place by the time I left.

Looking back on the three weeks away now and trying to think of the trip’s highlights, it is a little hard to pinpoint it to one specific event or day as the whole lot was an enjoyable experience. I was fortunate enough to work with some great athletes and coaches that I will be taking a lot from and implementing at the clinic at SportsMyo now that I am back. Still, I think watching Jeff Riseley take a new Australian record while racing in the Czech Republic while I was eating tea with his coach and training partners was up the top of the list. His time over the 1km was 2.16.09!!!

Hopefully, there could be another Australian record on the cards in the coming month from the Cologne group, with Alex Rowe going close overnight in Belgium missing out by .34 of a second in the 800m but recording a cracking PB and getting closer to the current record set at the 1968 Olympics!

It is good to be back home now, apart from the weather, which has been pure filth. Still, I am looking forward to the upcoming month getting back into it at the clinic again. A full month of action-packed sports viewing with the world cup final, Tour de France and then seeing some cracking performances from the Cologne crew in Glasgow at the Commonwealth Games!

Toby

By admin Blog, News, Tour Support , , , ,

Germany 2014, Blog – 1.

I thought I would take some time out and do up a quick blog post about my work trip to Cologne with the Australia Athletics team to date.

I am at the end of my second week here now and feel the last week will go very quickly. However, I think the workload will ramp up a bit more as a few of the athletes here will be upping their training loads as they go through some high volume weeks and need additional soft tissue management, and the number of athletes is due to increase.

The first two weeks had gone relatively smoothly with a slowish start with only a couple of athletes here when I arrived and gradually building by the end of the first week. I mostly treated runners during the first week ranging from specialists in the 400m up to the 1500m. I always enjoy learning on the job. The different training backgrounds and rehab protocols from previous injuries etc., that these athletes have completed made for some good conversation in the treatment room (or hotel room in this case). I will definitely be heading home with some new corrective exercise progressions to implement at the clinic with my patients.

The treatments haven’t varied too much from the typical treatment sessions back home at the clinic at SportsMyo, but I would have to say that there has been a bit more focussed work on treatment through the abdominals and obliques than usual. This is because these muscles play such a huge role for the runners while stabilising their torso when running at speed and can cop a beating at the track, so management and controlling the muscle tone through this area is critical in preventing a couple of running specific injuries.

I have also managed to get out and look around the town here in Cologne on a few different morning’s. There are some very impressive buildings around, including the main cathedral in the city ‘The Dom’, which stands out from a long way away. I am yet to have a look inside, but I will definitely try to get back and have a look inside before I leave next Sunday. I also had the opportunity to have a short river cruise down the Rhine river and look through the Ludwig museum and Olympic museum. I have also been over the track for a few training sessions, seeing what the athletes are putting themselves through.

The second week was good, with a few more athletes and their coaches arriving in town. Mostly jumpers, so good to get some different body types and issues to work with on the treatment table. The good thing about working within athletics is that you get so many different sports within the ‘athletics’ umbrella and many different personalities. Most of the athletes will train in the morning’s at the local university nearby, so the treatments will usually start around 12ish and go through till dinner.

The soccer world cup is huge over here, so I managed to head into town last night with the rest of the Aussie’s to check out the 2nd Germany game. There was people everywhere and plenty of atmosphere. With most athletes completing training sessions the following day, we headed back to the hotel to watch the second half from the lobby downstairs. It was a crazy second half, with the game ending 2 – 2. Hopefully, not too booked up tomorrow night so we can watch the Aus vs Spain match.

For my last week here, I will be primarily treating from the hotel room and, hopefully, get out a couple of mornings where I can have a bit more of a look around at the remainder of the tourist sites and try to get to a few more training sessions.

I will leave my next post for once I touch back down in Australia.

Toby

By admin Interviews, News , , , ,

Interview – Jody Gilchrist

I caught up with Jody Gilchrist after her PB performance at Ironman Melbourne recently. 

First of all, Jody, I’d like to say well done on such a cracking race and qualifying for the 2nd time in 2 years for the World Championships in Kona in October (in the 50-54 year age group). You must be ecstatic?

Thank you. Ecstatic for sure, but mostly relieved. This preparation started 16 months ago under the guidance of Xavier Coppock of TEAM Tri Coaching and it has been quite a roller coaster ride of emotions. After my surprise qualification last year in Cairns I really felt the weight of expectation to back it up here in Melbourne.

What did you expect going into the race at Melbourne? Did you feel like you had such a strong performance in you in the lead-up to the event?

My expectation was to have the race we had worked hard for and hopefully I would qualify for Kona again. About 2 weeks before race day Coach Xavier gave me my race plan which always includes splits. The goal for the day was 10 hours 30 minutes (Swim 1:15/Bike 5:30/Run 3:40). He knows my capability better than anybody (including myself). I really wanted these times but to achieve this it would be 30 minutes faster than I have ever gone. And hopefully quick enough on the day to qualify. I had a lead in race at Auckland 70.3 late January which I did 5.25 with a puncture. This was a PB so I knew I was in good shape and if everything went to plan it was possible. I did 10:33 (Swim 1:09/Bike 5:29/ Run 3:45) I need to work on my transitions!

What were the main changes you made in training this time around that you felt paid off come race day?

I have always been a consistent trainer so I knew I had to make small changes to many things to get a faster time. As the cliché goes it’s the 1% improvements that equal success.

1. My swim is my weakness and I had fallen into the classic Ironman mindset of it’s the smallest part of the race just get through it so you can get on the bike and start racing. I had one on one sessions with Team Tri Coaching’s swim guru Michael Harvey. I have a habit of over thinking so he had me concentrating weekly on just 1-2 small changes. This way I could focus on them for the week and make them a habit. And it worked, 6 min pb swim and out of the water in 6th place in my age group.

2. My bike has gradually been improving and as you know quality time in the saddle is key. This preparation Xavier had me doing a lot more cycling and it was paid back to me on race day with a 23 min improvement. I also got off the roadie and onto a TT bike 6 weeks before race day.

3. Preventative treatments also played a very important role. I embarked on weekly Myotherapy treatments with yourself. I also included Pilates once a week and a couple of daily strength exercises for my calf’s and hamstring’s.

Now you had a calf strain take you out of racing to the line at Kona (the world champs) last year, and this year have recovered well to handle such a high training load. Do you think this is because of some tweaks to your training schedule or more preventative treatment or a combination of all of the above?

Definitely all of the above. The weekly treatments from you kept the niggles under control and injuries at bay. Running has always been my strength so Xavier and I didn’t want it compromised again. My Sports Doctor had me on a greatly reduced running program that took me 4 weeks to get to 20 minutes of running continuously. No double run days, never 2 days in a row, no hills, no speed work and plenty of deep water running. This took a lot of discipline and faith but guaranteed me getting to the start line in one piece and able to race. Xavier embraced the changes and my double run days turned into double ride days.

Now that you are done with Melbourne Ironman and have until October for the World Champs, what will be your focus for the next couple of months?

I will have a few weeks off to let the mind and body recover. A holiday with my partner then start the Kona campaign in earnest. The body maintenance will continue, so save me a spot on the massage table each week, please. I’m also really excited to be part of TEAM Tri Coaching and about to embark on a Coaching role. I have learnt so much from Xavier, Michael and Justin and can’t wait to share that and my own experience and knowledge to the next generation of triathletes.

Thanks for catching up with me for a quick chat post-Ironman. I look forward to hearing more of your journey leading into the big one in October, which I’m sure will be a completely different race for you this year.

Thanks again Toby. Look forward to seeing you weekly and keeping me in tip top shape.

For those of you wanting to follow Jody’s progress in her training and lead up to the world championships, feel free to follow her on Twitter @gilly30jan

By admin Interviews, News , , , , ,

Interview – Debi Wess

First of all Debi I would like to say a big congratulations on having such a great day out at Ironman Melbourne and taking out your age group (60-65 years old) on the day and gaining your selection for the World Championships in Kona, Hawaii in October! it must be a dream come true for you?

Thanks Toby! Ironman Melbourne was really one of those rare days where everything seemed to fall into place and honestly I was not expecting the outcome that I had. It really has been a dream of mine for the last 10 years to qualify for Kona. This was my 6th  Ironman. This was the kind of dream/result that seemed very unattainable until Melbourne. I am over the moon! It seems ageing does indeed have its advantages!

How did you race unfold for you on the day?

After experiencing goggle challenges on the swim, I had an average swim time. On the bike, I wanted to break 7 hours. I kept a consistent pace which didn’t result in the goal time I wanted but I managed to pass 2 women in my age group and the seed was planted that I just may win my age group. This really didn’t seem a reality until halfway through the run when an announcer said I was winning, although I was quite skeptical still at the time. I kept my pace on the run and it wasn’t until I heard Mike Reilly say “You won your age group, you are an Ironman Champion” that I really, really got it-I had won.. I took a nasty spill at the very end of the run, which threw me a bit for a loop but nothing was gonna stop me at that point! I will say the things that made my race were: Following my race plan, getting nutrition right. These two things were what made it a successful day for me..that and good weather, calm waters and little wind!

I don’t think i will forget the image of you getting wheeled into the medical tent after the race after i had just finished getting changed and seeing you with bloody hands and knee’s from a fall and then the first thing you said to me after seeing me was “I did it Toby, I won my age group I’m going to Kona” sensational!

I was so overwhelmed at that point, I could not comprehend anything except Hey there is Toby-a friend. I am going to Kona!! Obviously the medical staff was not that excited for me as I had a gaping wound on my hand which needed stiches-ha! You looked a bit pale so I was kinda worried about you!

You travelled to Australia with your husband Hartley (65-69) and both competed in Melbourne. What was a typical weeks training for you in the 10 week’s you were here?

Wow, well in general we had our long bikes (up to 6.5 hours, we did do one 180k bike near the end-your awesome suggestion of a ride down the coast-we loved it!), long runs on Sunday, and followed by shorter runs in the evening. We rode 5 days a week, although less time, always followed by short runs off the bike. We also did many 2 workouts a day, one in the AM, much shorter one in the PM. It was a new way for us to train. All the “shorter workouts” on the bike and running added up to more bike/run miles than we have done in the past leading up to IM races. I loved it! My body was not so broken down and for us “older athletes” this was magic coming into race day..

Did you approach your training differently this time in the lead up to your race in comparison to previous Ironman event’s?

As I mentioned yes, the training was different. Also we stuck to a pretty healthy diet and my nutrition plan was very different this time, using Shotz gels and electrolytes which saved me on race day. But I didn’t do anything on race day that I hadn’t practiced in training. Very little solid food consumption in training, as I can’t stomach solids for the most part in IM races. The electrolytes I consumed were WAY more than I have in the past also, which kept me hydrated in a way that just worked come race day.

You were coming in for maintenance work at the SportsMyo clinic while you were in the lead up to your race, is this something similar to what you would normally do back home or something new? What do you think the main benefits are for an older athlete to get this type of regular work?

Oh my gosh, getting regular body work is key, especially for us “other athletes”. I have been getting regular massage before Ironman races for a few years now, knowing the benefits of keeping my muscles on track is probably as important as the training itself. The body work I received at your clinic by you, seemed much more specialised and focused mainly on the areas of my body where the muscles were being mostly affected. This variable virtually kept me injury free and I have you Toby to thank for this!! I was not as sore during training or the race.

What will the plans be now that you have qualified for the big one in October?

Uh, well I am still on the “rest, eat anything you want” training plan! No really, I just got back to America and getting my feet on the ground here and acclimating to the time change and elevation here (we live in a place that is 1500 meters high). In 10 weeks we have lost all our high altitude accommodating red blood cells and need to build them back up again. I will start training lightly next week; probably start the serious training in June. I have a 2 week trip planned in Hawaii in June so a second trip to Hawaii in October is icing on the cake. ☺ I wasn’t planning a 2nd Ironman this year so I need to rest and gear up mentally and emotionally to get back on the horse, so to speak. I would only do this if it was Kona though, that’s for sure!

Sounds great! i look forward to following you on the online tracker come race day! Thanks for taking the time out to have a quick chat about your time in Australia and enjoy your time catching up with family and friends back home. Congratulations on a very inspiring performance out there!

Thanks Toby! You and all my Australian friends have been such a huge part of my success. Your work with my physical well-being has only added to my progress as an athlete. Thank you!!!

For those of you wanting to follow update’s on Debi Wess’s progress feel free to follow along with her blog over at www.swtrigal.blogspot.com.au 

By admin Interviews, News , , , ,

Interview – Damien Birkinhead

Thanks for joining me for a quick chat Damo. I am sure that a lot of my patient’s at SportsMyo will appreciate the insight into your current training and goals for the upcoming 12 months. For those not familiar with Damien Birkinhead he is the current Australian Champion in Shot Put.

We might start off the interview by getting you to tell us a little bit about your training in general at the moment and how a typical week look’s for a Shot Put athlete?

Thanks for the opportunity. A typical week for myself involves usually around 6 or 7 training sessions at the moment. 3 or 4 of those sessions (Tuesday, Thursday, Saturday and sometimes Monday) consisting of throwing  where I have anything over 40 throws in total using a 7.26kg Shot put. The goal of these sessions is mainly to improve technique and get more consistent throwing. The remaining 3 sessions (Monday, Wednesday and Friday) are focused on building strength, speed and power generally in the gym. Doing Bench press, squats, snatch, core and other general conditioning exercises. During the off season this is where most the attention is placed.

Out of all of your training what is your favourite session for the week?

My favourite session of the week would have to be my Thursday Throwing session at Nunawading, its only a two minute drive from my house and there are a great bunch of people who train down there at the same time.

Shot Put athletes are known for being some of the physically strongest athletes around, what sort of number’s would you be expecting to hit in the gym within the next 5 or so years?

haha well if was one day to be considered one of the strongest athletes going round then I would be very happy because  I am one lazy athlete haha. In talking numbers its probably hard to say exactly because it is different for every athlete but my goals for my two main lifts (bench press and squat) Would be benching close to 250kg and squatting at least 250kg if not more.

Whats been the biggest change to your training program since transitioning from junior’s to now competing in the senior ranks? 

Being a junior and being a senior is a completely different thing in my opinion. I find the biggest difference is how serious everything has become, training gets harder, longer and a lot more specific. If you want to be competitive on a senior level you just cant it on your ass and do nothing. It becomes tough and challenging at times but I guess that’s why I love it so much.

What is the competition program like for you for the upcoming season, and what are your goals for the season?

Hopefully its going to be a good season is all I could probably tell you haha. The dates and the where abouts have not been determined for my comps as of yet but will be having one or two comps in early December and then will wait for the Australian series to begin early next year I think. My goals for the season would be to throw over 20m for the first time and to qualify for the Commonwealth games in Glasgow in July next year. To qualify for that I will have to Throw at least 18.15m during the season and finish top 3 at nationals which are held early April in Melbourne.

How did you come to get into the sport of Shot Put?

I feel like I have told the story of how I started shot put so many times, feel like I should spice it up a bit some day because its not too interesting. I was just the biggest kid at school and handled the shot better than most. My uncle was a president of an athletics club and asked me to come down and give it a go. So at 14 I joined a club and started competing which then I met my old coach Alex Gusbeth. A man who I wouldn’t be the same athlete I am today without, he taught me a lot of what I know today and I couldn’t thank him enough for everything.

What has been your top 3 career highlights to date wether it be results, trip’s, making team’s etc?

Top three career highlights, took me a while to think of these actually. One of my highlights would be the first international team I made which was world youths in Italy 2009. Was the biggest learning curve in my career and was a great achievement for me to make it there. Still to this day one of the most amazing looking places I have been to and I one day wish I could go back. Another highlight would be my competition at world juniors in Spain last year, it would be the funnest competition to date and even though it would be my biggest comp, it would also be the comp I was most relaxed. I finished with a personal best and a bronze medal, couldn’t ask for anything more! The last highlight would just be all the people I have met over the years, I have met some interesting people and made some friends I will know for a long time. Possibly the best thing about doing athletics.

You have been coming into the clinic for treatment for around 12 months now, How do you feel Myotherapy has helped out and assisted with your training? 

I don’t think I could go back to not having Myotherapy really haha. As I said earlier, I have really stepped up the training and was getting to a point where I was getting so sore and tight it was really affecting my training. Myotherapy allowed me to recover better and get a lot more movement in the muscles. It not only has reduced my soreness but now I can get into better positions when I throw due to more movement. I recommend it to any athlete because I don’t think I could train as hard as I do without it.

What are some of your interest’s when your not training and competing?

Being a thrower the only real thing I do when I’m not training is eating. haha I participate in a few eating challenges around Melbourne and ‘m currently sitting on top of the leader board at the Knox “Outback Jacks” for the 1kg steak challenge. weighing 130kgs its always good to find a way to gain the few extra kilos!!

Now i have had a quick browse through your twitter account to try to come up with a bit of a left of centre question for you to finish off and have come up with this one for you. 

To quote one of your tweets 

‘You know you have a good life when you can watch a Geordie shore marathon all day’ 

This has got to be a joke surely doesn’t it?

haha Yeah sometimes I wish that statement was a joke but I do secretly have a love for Geordie shore. I think anyone who denies it should take the time to sit down and watch it and I bet you’ll love it. It may seem like a bunch of rubbish but it is bloody addicting to be honest haha.

Thanks for taking some time out to have a quick chat with me and all the best for the rest of the season. 

For anyone interested in following Damo’s progress you can follow him on Twitter @D_Birkinhead