With Winter training well under way did you manage to reflect on the last competition season went? Did you get the results that you had planned for or were you left wanting in one or more disciplines?

Do you have any idea how fit you really are? How healthy you really are? Do you know what your fat burn zone is? How many calories you should eat? Do you really have a slow metabolism? How much progress have you really made in the last 3 months?

All these questions that should be considered when exercising.

Two ways to help you monitor if your training programme is working are:

1. Competition Results

2. Sports Testing

The first option is limited to competition season, which is a little late to tweak your training programme to maximise time-spent training. There may be the opportunity to do some winter cross training such as cross country races or off-road duathlon, of which may not give you a quantifiable measure.

This is where clinical based Sports testing is well placed to add as an accurate measure.

Understanding what your baseline fitness levels are across swim, bike, run disciplines are important to set in order to write an effective training programme.

Reasons for testing maybe two fold.

· Firstly, to understand fitness levels and be able to monitor the effects (hopefully positive) of training with regular testing,

· and secondly, to be able to monitor the potential for overtraining or injury.

Types of testing available:

How often should testing be carried out?

In order to make the testing effective, it is worth having a series of tests spread across the season. This allows for the programme to be amended accordingly ensuring maximum effect.

What is generally involved?

After taking a thorough exercise and injury history, a typical assessment would look something like this:

· Height, Weight

· Body circumferential measurements

· Body Fat test

· Hydration test

· BMI measurement

· VO2max / Submax

· Anaerobic Threshold (only measured with VO2max)

Wherever testing takes place there should be the flexibility to tailor the testing to whatever the requirements are.

If you are interested in undertaking a sports test, please feel free to contact the sports clinic on 0871 2219394 or for more information follow this link http://www.drummondclinic.co.uk/clinic/sports-medicine/

Everything comes in 3’s - here are 3 Tips to motivate you and allow you to exercise safely through the dark months

1. List what you like doing and if you can’t do that activity come up with an alternative
2. Much like you might do for the Summer, set some objectives for the Winter - a walk or running event that gives you a focus to work to.
3. Buddy up with someone so that you have company to train.  If you are feeling unmotivated then at least you have someone to give you the push.

There are three main environmental factors that become exercise inhibiters

1. the DARK
2. the COLD
3. the WET

all of which can be got around as long as you have an open mind to overcoming those winter barriers.

The Dark

Wear clothing with high reflective strips on.

Most running jackets and leggings have this on.

Running shoes generally light up well on contact with a set of headlights.

The message here is:

BE SEEN

Carry or wear a Head Torch - these lights come very small and lightweight.  As well as being extremely bright, once on the head you are not really aware of them.  Most lightshave several functions, they not only emit bright constant white light, but can flash and or give a red warning light.

For the Ladies, consider carrying a running alarm.  There are some good products on the market.  Generally they come with a wrist strap that when pulled away from a hand held unit (fits in the palm of your hand) it emits a piercing sound. A suitable deterrent, if ever needed.

Just because it Dark it doesn’t mean you can’t use the gym

If you don’t like exercising in the dark, use this time to get some good strength work in.  Speak to your local trainer to get some advice on how the Gym may assist you with your training.

The Cold

Layer your Clothing - Several thin layers are warmer than one heavy layer. Layers are also easier to add or remove and thus, better regulate your core temperature. The goal is to keep the body warm and minimize sweating and avoid shivering.

Cover your Head - Your head should be covered while exercising in the cold, because heat loss from the head and neck may be as much as 50 percent of the total heat being lost by your body.

Cover the backs of your hands - Some long sleeve technical tops have thumb holes in the ends to keep the sleeve over the back of the hand.  Keep the back of your hand warm and you fingers will stay warm. Obviously if the temperatures are with an Arctic bite then it may be sensible to wear a thin running glove

The Wet

Trying to keep the feet dry during the wet winter months is a pretty hard task.  There are some water resistant/proof shoes out there, but not many.  Just remember that as soon as you get back in from your exercise session that you can get dry and warm (always remember to dry your shoes after a run by placing them UNDER a radiator and NOT on it)

Indulge yourself with a suitable lightweight, breathable and waterproof running jacket - this will make exercising much more enjoyable.

Hydration

Don’t forget the Hydration aspects of training, just because temperatures have dropped it does not mean that you should stop drinking.  Most of us wear too much clothing when we go exercising and this makes us sweat more.  All of these fluids need replacing. Also, Urine production increases in cold weather, causing further fluid loss.

Remember that thirst is not a good indicator of hydration. Whilst it may take you longer to feel thirsty exercising in the cold, by the time you feel like drinking, your body is likely to already be dehydrated.

SO…….. look forward and enjoy your training this winter and don’t wait until January 1st 2010 to make your fitness resolution.  If you need a hand with your training, would like a fitness assessment or are having a problem with an injury, please feel free to speak to one of our team 0871 2219394

Access is quick and easy.  Being just a stones throw from the M4 (jn 8/9), the A404 and just enough away from Maidenhead town centre to avoid those rush hour ques.  No longer will be parking be a problem either as we have ample parking places.  So pay and display will be a thing of the past.  Just arrive, park up and let us do the rest.

As developments happen we will endeavor to keep you informed.  The transition should be seamless.  All you should experience are the same smiley faces, just in a different building.

If you suffer an injury during your training for the Virgin London Marathon, it’s important to get it checked out and treated by a sports injury specialist – ignoring aches and pains can lead to more serious problems further down the line.

The ‘London Marathon Injury Clinic’ only invites clinics who are qualified up to the highest level and has great experience in injury prevention, injury rehabilitation and performance assistance specific to endurance running.

To that end, we are all runners and have the experience to fully assess every runners needs, understand what is going on and give you a personalised solution to allow you to get back on the streets and continue your training.

If you would like to speak to one of our specialists, then please give us a call on 0871 2219394 or email info@drummondclinic.co.uk

To give yourself the best chance of reaching your goals and succeeding in your events, a suitable training program is of utmost importance.

The basis of any good training program is understanding where you are now, what timeframe you have to carry out your training and ultimately where you want to be at the end of the program.  Having these 3 pieces of information will assist in producing a realistic and progressive training regime to guide you towards your goals.

At the Drummond Clinic we are able to utilise specialist sports medicine equipment to carry out VO₂ max and lactate threshold examinations.

The information that we gain following these tests is not only valuable in determining a benchmark for your training, but also heart rate zones and intensities for use within your training regime.

Training zones and intensities will differ depending on your long-term goals, whether you are training for a specific event (10km, marathon, triathlon), to improve your general cardiovascular fitness, or for weight-loss.  Outlining these zones will ensure you train efficiently and maximise your results.

There is also the opportunity to repeat the tests at a later date, allowing us to monitor the physiological changes that will have occurred as a result of training.  We can then adapt your training zones accordingly, maintaining progression through your training and reducing the risk of a performance plateau.

If you would like any more information on how sports medicine testing could aid your training, please contact one of the team at the Drummond Clinic on 0871 221 9394.

This month’s equipment review courtesy of  Matt Whiting at Apex Sports, features the Salomon XA Pro 3D Ultra off-road shoe.

The XA Pro Ultra is Salomon’s most popular running shoe.  There are two model options available, either with or without the waterproof Gore Tex upper.  I have worn both versions over the last couple of years for running and walking off-road.

One of the first things you will notice about the shoe is the lacing system.  As with all Salomon running shoes, the XA Pro does not have conventional laces but uses the Kevlar Quick-fit lacing system.  The laces may look flimsy but are in fact extremely strong.  The quick release lock fastens down on top of the foot, making them very easy to adjust.

The XA Pro is specifically designed for use off-road.  This differs from some of the off-road shoes available, as many are just more durable road shoes.  In the Salomon, your foot sits fairly close to the ground, a feature that is required when running on uneven ground.   A more cushioned shoe raises your foot further from the ground, which is fine on a flat surface but makes you more unstable  on uneven terrain.

The ‘contagrip’ outsole of the shoe incorporates multi-directional lugs which give good grip on loose rock and trails, and also work relatively well on muddy ground.  The shoe also features a very protective toe bumper providing a shield from tree roots and rocks.

Pronation control does not tend to be as important in an off-road shoe, as your foot is not repeatedly landing at the same angle.  However, the XA Pros do have what is called ‘pronation control’ built into the medial side of the mid-sole.  I wear a neutral road shoe but have not found this to be an issue at all.

As well as wearing the XA Pro 3D Ultra for off-road runs, I have also worn them for long walks off/on road and found them extremely comfortable when on your feet for a long period of time.

Because of the low profile mid sole, the XA Pro does seem quite ‘hard’ when running on harder surfaces, so should certainly be used primarily as an off-road shoe.  There are also shoes that will give more grip for very muddy conditions but as an overall package, it is hard to find a shoe that is better when venturing off road.

Matt Whiting, Apex Sports.

Following very positive feedback on our first Optimal Running Workshop, we are pleased to announce our next dates:

Saturday 6th Feb - Champneys Springs

Saturday 24th April - Champneys Springs

Would you like to…

• Run more efficiently
• Improve your technique
• Reduce the impact of fatigue
• Reduce the likelihood of Injury

AND perhaps more importantly… Improve your Times / PB’s

Then why not bring your running gear, and join us

As part of this Beginners to Intermediate level Running camp, you will enjoy sessions delivered by experts on the following:

• Running Technique
• Running Footwear & Attire
• Positive Fuelling (Hydration and Nutrition)
• Injury Prevention
• Stretching
• Strength and Conditioning
• A Run (practice makes perfect)

To make your booking please call 0871 221 9422

Ideally, before any activity the participant should undertake a warm-up and stretching routine. This acts to raise the heart rate preparing the vascular system for physical activity, as well as mobilising the joints and muscles.

A similar process should then be carried out after exercise.  The warm-down will give the vascular system time to recover from the activity by slowly decreasing the heart rate back to its resting state.

Post-exercise stretching is used to help the muscles return to their pre-exercise length.  During physical activity a degree of muscle tissue damage will occur and as the body recovers, new muscle fibres are laid down to repair the damaged tissue.  This process can lead to stiffness and muscular restriction.  Stretching after exercise can help to limit post-exercise stiffness and maintain good muscular length.

But should stretching only be associated with activity?

In short, No.

Muscular restriction can also occur as a result of poor posture, movement compensations and growth.

For instance, spending extended periods of time in a sitting position, whether at a desk working or on a sofa at home, can cause a shortening of certain muscles; such as the pectorals, abdominals, hip flexors or hamstrings.

If these restrictions are not released other muscles will lengthen to compensate for this limited range of motion.  This can lead to altered biomechanics, overloading certain muscles and joints, leading to an increased risk of injury when we then try to carry out some of the dynamic movements associated with sport.

In children and adolescents, we must also consider the impact growth can have on muscular restrictions.  As outlined in last months article on common injuries in children and adolescents, bone tissue grows at a faster rate than muscle and tendon tissue.  Following growth spurts, muscular tension will increase as the tissue tries to catch up with the bone growth.  This can stress the growth plates of the bone leading to a variety of issues categorised as ‘growing pains’.

There are a wide variety of different issues and injuries the body can be exposed to, but something as simple as regular, gentle stretching can help to combat the effects day-to-day life has on muscular restriction.  This will help to maintain the mobility needed to enjoy our sport and exercise pain free.

If you are suffering from an injury, sports related or not and would like advice on a treatment plan, please contact the Drummond Clinic Team on 0871 221 9394.