Scottsdale Health January 2020

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endurance / by Lewis Elliot Core Essentials Three ways to improve during the off-season Lewis Elliot is a Scottsdale resident and professional triathlete. The avid hiker, skier and mountain biker was born and raised in Montana. In 2012, his first book, “7 Weeks to a Triathlon,” was published. He is one of the founding members of the Komen Tri For The Cure and the Tri- Scottsdale Foundation. The former U.S. National Team Cyclist can be reached at lewiselliot@hotmail.com. With the off-season winter months firmly upon us, it’s time to address weaknesses and imbalances that almost all of athletes develop during the hard racing and training season. Most endurance sports are so linear, that through sport-specific growth our bodies often become weaker and more injury-prone. Spending 12 to 16 weeks seriously applied to these core essentials will make you faster, stronger, and able to compete and race with fewer injuries and increased longevity year after year. For simplicity, they are broken down into three categories. The first is flexibility. Range of motion is key in almost any endurance sport – most of us lose a lot of this during the harder racing and training season, despite all our efforts to stretch daily. To increase your flexibility, or work back to your base range of motion, structured yoga and Pilates are both fantastic options. Start slowly, and don’t push too hard. Think about being a three or four on a one to 10 “stretch scale” so that you’re experiencing the stretch, but it feels good and you’re simply breathing into it. Your focus should be on perfect form, and no pain should be applied here. Look for popular local deep stretch or power yoga classes to jump into as an option. In addition, for an even bigger challenge find a mat or reformer Pilates class – it will pay dividends next race season. The second category is strength. For this, focus on bodyweight exercises for the abdomen and lower back. If you aren’t well-versed in this area, have a fitness professional or personal trainer spend a few minutes one day showing you a few good exercises. Without much weight, these are safe, yet incredibly challenging. Generally they’ll make you surprisingly sore the first couple of weeks, but once your body adjusts, the new exercises will leave you feeling more connected and resilient. Be consistent in this area over the off-season and your efficiency and endurance should improve in your specific sport. The final category is balance. Things like challenging loose-terrain hikes, playing soccer, tennis, and basketball are all examples of this. Anything that pushes your coordination ability to the limit will certainly help in this arena. In the gym, lifting weights or exercises balancing on one foot or an exercise ball can really increase this through focused work. Again, learning some correct moves are key and always so challenging at first, but it’s worth it as they will pay off as you realize the gains over time. For most people, it’s worth trying to do one of the three categories of exercises (or a combination of them) for 45 minutes to an hour at least three days a week during the “off-season” from your competitive sport. You’ll find them to be very challenging at first, but most people grow to really enjoy these as a form of cross-training, and begin to swear by the benefits both in the immediate sense, and all through the following race season. 50 ScottsdaleHealth 01/20
event / by David Apeji Lauren Smith, Nick Moore and Liz Tidwell Diane Marin and Kyra Johnson Joanna Zolnierczyk and Tiffaney Cortes Turkey Bowl At this second annual event, held at Skylanes Boutique Bowling Club, guests laced up their bowling shoes to knock down pins in honor of the Salvation Army’s Christmas Angels program. Bowlers had the opportunity to bowl three balls and a frozen turkey, with cash prizes available for those who bowled three consecutive strikes, known as a turkey. Marissa Patel, Bryan Bishop and Trisha Patel Abby Louvier and Brennan O’Toole Isaac Fimbres and Alondra Mota Stefanie and Eric Oviatt Summer Lee and Sean Lieb 01/20 ScottsdaleHealth 51
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Scottsdale Health January 2020

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