Most sports-related injuries are preventable. Conduct a proper warm-up and when you feel pain contact someone to talk about it. BCCyclists was set up as a method for young athletes to have a source of information to assist them in their athlete goals. Mentors are always welcome to create bonds with the cyclist so they can feel free to call and discuss not only injury prevention and treatment, but all aspects of preparing for the big race. The most common injury would most likely be:
Tendinitis - an inflammation of the tendon caused by overuse of a joint. It is commonly found in knees of cyclists.
Whenever a sharp or sudden pain is felt during an athletic activity, stop the hard effort and get treatment (as simple as ice on the area and take an anti inflammatory medication) if the pain persists. If ignored, a mild injury can become serious. For example untreated tendinitis can lead to a torn tendon, a much more complicated injury that will sideline you for weeks.
Neck Pain – Long hours in the saddle with a poor bike fit. If your having problems give me or someone a call.
Prepare for exercise/activities - Understand what muscle groups will be used and slowly start conditioning them.
Stretch muscles before exercising - Muscles and joints need to warm up before strenuous activity. Also cool down appropriately.
Use the proper equipment – Bike fit, shoes, saddle height, etc.
Don't force the body - If an activity doesn't feel comfortable, it may be due to an improper technique. Consult with a coach or mentor when needed. And consider limiting exercise when injured or sick.
Easy does it – Listen to your body. There are times backing off is the best approach.
Rest days and down time - At least once a week to every 10 days, give the body a rest.
4/29/08
4/14/08
Coached vs. Self Coached
As I am readying my athletes for the upcoming season I'm often asked about my coaching approach
and ideas. In my opinion, there are two fundamental types of athletes: those that prefer to concentrate
solely on training; and those that want control of their program. The later being a self-coached athlete,
and the former being a humble student. The uniqueness of these two types of athletes allow them to
focus on different aspects of their own development yet satisfying the mental requirements involved in
a focused and structured training program. Both are equally effective, its more or less a matter of
personality.
Common pitfalls associated with these two types of coaching:
Self Coached:
1. Underestimation of the mental skills and knowledge required on Race day.
I've seen this happen to myself and many other experienced athletes on the big day. Everything
is in check, HRM has new batteries, water bottles prepared, food schedule laid out, and
countless hours of training in the bank... yet we've never rehearsed “how” we are putting the
plan to action.
2. B urn-Out
With information being readily available these days, and event promoters trying to maximize
exposure by getting dates out early we run the risk of mental breakdown, overtraining, and the
dreaded burn-out before the event even takes place.
3. A ppropriate Intensity
The combination of volume and intensity is what makes a training session difficult, not the
volume or intensity alone. Often these are considered independently of each other when they
should be considered together.
Coached:
1. I mproper Bio-mechanics
This can include pedal stroke, bike fit, and weight training. Injuries develop from overuse
and/or improper bio-mechanics. We must correct the mechanics before the body can repair
itself. Even with close supervision from a Coach this area is often overlooked.
2. P erceived Effort
A steady ride is not necessarily hard, and a 4hr ride may not challenge you either, however, a
4hr steady ride will challenge most athletes. Communication between Coach and Athlete often
breaks down here.
3. S cheduling
Life in general is a balancing act, and time contraints are always an issue. This part of the game
is largely up to the athelete however a fair amount of patience is required for success.
The primary role for a self-coached athelete is time management. Furthermore, applying the
appropriate amount of intensity vs volume to avoid burnout while being prepared for the big day.
Coached atheletes often over-estimate the amount of supervision they receive and will under-estimate
the importance of bike fitting, and keeping a simply diary. The coached athlete is not immune to some
of the short falls of the self coached athlete, or vice versa, rather the two personalities offer different
approaches to solving these problems. Which type are you?
Call Matt Goforth @ On Your Mark
Performance Center to find out – 561.694.6090 or www.oymbike.com
and ideas. In my opinion, there are two fundamental types of athletes: those that prefer to concentrate
solely on training; and those that want control of their program. The later being a self-coached athlete,
and the former being a humble student. The uniqueness of these two types of athletes allow them to
focus on different aspects of their own development yet satisfying the mental requirements involved in
a focused and structured training program. Both are equally effective, its more or less a matter of
personality.
Common pitfalls associated with these two types of coaching:
Self Coached:
1. Underestimation of the mental skills and knowledge required on Race day.
I've seen this happen to myself and many other experienced athletes on the big day. Everything
is in check, HRM has new batteries, water bottles prepared, food schedule laid out, and
countless hours of training in the bank... yet we've never rehearsed “how” we are putting the
plan to action.
2. B urn-Out
With information being readily available these days, and event promoters trying to maximize
exposure by getting dates out early we run the risk of mental breakdown, overtraining, and the
dreaded burn-out before the event even takes place.
3. A ppropriate Intensity
The combination of volume and intensity is what makes a training session difficult, not the
volume or intensity alone. Often these are considered independently of each other when they
should be considered together.
Coached:
1. I mproper Bio-mechanics
This can include pedal stroke, bike fit, and weight training. Injuries develop from overuse
and/or improper bio-mechanics. We must correct the mechanics before the body can repair
itself. Even with close supervision from a Coach this area is often overlooked.
2. P erceived Effort
A steady ride is not necessarily hard, and a 4hr ride may not challenge you either, however, a
4hr steady ride will challenge most athletes. Communication between Coach and Athlete often
breaks down here.
3. S cheduling
Life in general is a balancing act, and time contraints are always an issue. This part of the game
is largely up to the athelete however a fair amount of patience is required for success.
The primary role for a self-coached athelete is time management. Furthermore, applying the
appropriate amount of intensity vs volume to avoid burnout while being prepared for the big day.
Coached atheletes often over-estimate the amount of supervision they receive and will under-estimate
the importance of bike fitting, and keeping a simply diary. The coached athlete is not immune to some
of the short falls of the self coached athlete, or vice versa, rather the two personalities offer different
approaches to solving these problems. Which type are you?
Call Matt Goforth @ On Your Mark
Performance Center to find out – 561.694.6090 or www.oymbike.com
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