Cross Training

   There was a time when athletes were often multi - sport competitors. High school athletes might play football in the fall, basketball in the winter and do track and field in the spring. Hockey legend Wayne Gretzky used to enjoy the change from hockey to baseball in the spring. Hockey's Golden Jet, Bobby Hull was a high school fullback in football before the junior hockey season started up. In essence  this was what is now known as cross training!
  A more recent trend has seen school age athletes forsake the multi-sport experience for specialization in a single sport. This is usually done with the prodding of coaches and parents. Kids in hockey often play all fall, winter and spring and have hockey camps and summer league hockey in what used to be an off-season. This can often lead to mental fatigue, physical injury and a high drop out rate with an age demographic that already has issues with sedentary versus active lifestyles.

   Cross Training is defined as the participation in other sports or exercise activities to supplement the primary sport. Cross training can be multifarious.

• The running boom of the 1970's led to numerous runners suffering injuries from overuse or repetitive strain. Many took up swimming or bicycling to keep fit until they recovered.
• This link between endurance running, cycling and swimming indirectly gave some innovator the idea to create the Ironman Triathlon in Hawaii.
• A shorter version of the Ironman has become the Olympic sport of Triathlon.
• Cross country skiing is another supplemental activity often done by endurance runners. It is actually a more complete full body workout than running due to the intense pushing off with the ski poles.
• Speed skating and bicycling seems to have a great carry over effect. Our most decorated Canadian Olympian, Clara Hughes scored medals in speed skating and cycling.
• Sprint cyclists seem to transition well to sprint speed skating (and vice versa) and endurance skaters tend to adapt well to endurance cycling. 
• Cycling is a linear movement in a sagittal  plane whereas speed skating has a great deal of lateral movement in a transverse plane. The commonality is in the energy systems used.
• Even weight training for a particular sport  can be considered a form of cross training.
• Cross training is not be confused with CrossFit which is form of high intensity resistance training that has evolved into a sport of its own. However CrossFit can be used by athletes in other sports as a form of cross training.
• Another unique cross training trend has seen speed/power athletes such as track and field sprinters take up Bobsledding in the winter.
• MMA /UFC fighter George St. Pierre used to incorporate a day of gymnastics workouts into his training cycle.

   An interesting cross training success story occurred with an athlete from my hometown of Ottawa, Canada. Mike Woods was a high school distance running sensation. He ran on a scholarship at the University of Michigan. However, severe recurring injuries ended his track career. Mike had always been a recreational bicyclist. To fill the void of not running he began cycling and realized that his exceptional aerobic endurance had a great carry over effect. Mike got serious about the sport and;

1. Competed in the Olympics in endurance cycling

2. Won a stage at the Vuelta a Espana as a pro cyclist.

3. Scored a 3rd place Bronze medal at the World Cycling Championships in the road race.

The Tour de France is next on his dance card.

   What are the best ways to incorporate cross training into a fitness program?

• Choose an activity that you enjoy. That way there is less chance of mental burn out.
• Select an activity that uses the same energy systems (e.g. aerobic, anaerobic or alactic) but different movements. The energy systems recover quickly. The muscles recover more slowly.
• An exception to the rule would be to replace running with aqua-running (running in water with a flotation vest). The movements are similar but the lack of ground impact in the water spares the body from physical trauma.
• Perform the cross training on separate days to the primary sport or during the off season.
• Sometimes the best cross training is rest! Even with cross training, more is not always better!

   Now here is an example of cross training that was less than successful.During an early mid life crisis I decided to rekindle my amateur wrestling career which had ended in high school. I wrestled 4 days a week and played hockey with my work cronies on Wednesdays. Both sports use mostly the alactic and anaerobic energy systems. My misguided was theory that the carry over training effect would make me an unstoppable powerhouse on the ice.The sobering reality was that:

1. Hockey is stops, starts, short bursts of skating, and easy skating between bursts. Amateur wrestling is isometric grappling, sudden, dynamic reactions and almost constant muscle tension of one muscular system or another.
2. It is hard to play hockey when every part of the body feels like it has been pulverized with a hammer.
3. My hockey playing coworkers in those non contact hockey games were not adverse to accidentally making contact against my already pain sensitive physicality.

   Despite my less than successful exception, cross training can be a useful tool to help avoid repetitive strain injuries, and physical or mental fatigue due to single sport over training. Like in the case of the runner turned cyclist, you may even discover your true calling.

Until next time,  Keep Fit!

Little Bobby Strong

Links

www.fitnwell.com

www.rabbitview.com

https://www.linkedin.com/in/dancarle/?ppe=1

   

Bodybuilder Gone Bad - The Letter Bomber

   Last week two ex USA presidents, a presidential candidate, high profile Democrats, Democrat supporters such as actors and philanthropists were targeted with letter bombs .Fortunately, none of the letter bombs exploded. On Friday police arrested a 56 year old Florida man named Cesar Sayoc.
   According to the Associated Press "Cesar Sayoc is an amateur bodybuilder, and a former male stripper, a loner with a long arrest record who showed little interest in politics." Apparently, the recent interest in politics was not that of an enthusiastic voter or democracy participant.
   He also played college soccer but did not graduate. More recently he was a D.J. at a strip club, a pizza delivery driver, and a waste truck driver.

Alleged letter bomber, male stripper and amateur bodybuilder Cesar Sayoc.

   Sayoc has a long arrest record. He even did probation for making a bomb threat. His recent online presence showed that he hosted a simmering rage towards opponents of his political views. Conversely, many co-workers describe him as someone who always liked to joke around and was easy to get along with. Others describe him as someone with anger control issues.

With guns like those, why resort to letter bombs?

   Being fit and working out vigorously can be a great tonic for mental health. However, in extreme cases of anger, rage or depression, advanced and more specific aid may be required. A healthy body works best with a healthy mind and a healthy spirit. If either of the 3 are out of kilter, dysfunction can occur.

   Fitness Trainers with clients that exhibit such behavior should develop a sense of when the situation is beyond their scope of practice. In such cases-always refer the client to a medical or health specialist!

   In this case there was likely no Fitness Trainer involved. Many bodybuilders train themselves and seek advice only from other gym rats or muscle heads. 

   There will be more to come in the future news on this bodybuilder gone bad!

Until Next Time,  Keep Fit

Little Bobby Strong

Links

www.fitnwell.com

www.rabbitview.com

https://www.linkedin.com/in/dancarle/?ppe=1

   

Bear Naked in the Wild

   Back in the 1990's, I used to go to an amateur wrestling camp in Jasper, Alberta to upgrade my coaching certifications. Jasper is a resort town on the eastern edge of the Canadian Rocky Mountains.During free time I would either go for a run or a mountain bike ride through the many picturesque trails. It seemed like every year my adrenaline surged into an extra gear because of a near bear encounter. They are described as follows:

1. I was running back to town at the tail end of a 90 minute run. It was getting near dusk. I saw what looked to be the rear end of a black Labrador Retriever dog about 50 meters ahead. Whoops! It was no black lab. It was a black bear that had not yet noticed me. I found an extra gear of speed as I reversed direction. The bear was blocking my path home. I bush-wacked through a swamp to the Yellowhead Highway and staggered home, fearful, soaking wet, and muddy.
2. Another time I was on a different trail on a mountain bike. A black bear and I came face-to-face about 10 feet apart. The bear ran off one way and I turned and cycled off the other way.
3. This time I was on a mountain bike and a black bear cub ran across my path. Where there is a cub, there is usually a quick-to-anger mother nearby!  This time I just hit top gear and kept going straight ahead hoping that the mother was not in that direction. Fortunately I guessed right!

   My latest bear sighting happened two weeks ago in the hills of Gatineau Park just north of Ottawa, Canada. Once again I saw what I thought was 1 black Lab dog, then 2 more black Lab dogs. Except that they were bear cubs. Then in the shade nearby was the watchful mamma bear. This was a picnic area/parking lot area that was close to some housing subdivisions. I was far enough away to be safe and and too far to get a decent cell phone picture.. I warned some hikers about the bears.
On the return from my bike bride, the bears were gone. There was a warning sign posted by the parking area.

This is how my cellphone picture could have looked. In my case, the cubs
were more spread out and the mamma bear was watching them closely.

This brings us to the pertinent question. What do you do if you encounter  a bear (or bears) in the wilderness or semi-wilderness. The expert consensus is that if the bear has not noticed you then you backtrack calmly and quietly.
If the bear is aware of your presence the following recommendations are suggested:

• Survey the Scene:  Are there cubs nearby? Is there an escape route? 
• Don't Run:    I know, that is easier said than done. Bears can outrun a human on flat ground or running downhill. If you are a fit person, the instinct would be to use your asset which is your mobility. If you are on a bike and have enough distance you may have a chance if there is a downhill nearby. However experts advise against this.
• Retreat Slowly if Possible: Slowly back away. Create space. Don't ditch the back back if you have one. In the worst case, it may provide some protection.
• Climb a Tree: If you are in a wooded area look for a tree to climb. Bears can climb better than you but the hope is that once you are off of the ground they may no longer perceive you as a threat.
• What if the Bear Runs at You?:  Bears sometimes bluff with a fake charge before launching a real attack. That is your cue to keep backing away. I don't think you will need much convincing for that.
• Carry Pepper Spray: If you can spray the bear at close range in the face the bear may give up the charge.This should be a last resort used for a real attack that is not a bluff charge. 
• Play Dead: Some experts feel that if you are submissive and non threatening, the bear will back off. Personally, I doubt that I could pull that off without intense shaking. This should be a last resort. Lie face down or in a fetal position with the hands covering your head.
• As a Final Last Resort - Fight Back: If the attack is defensive and not predatory, fighting back may cause a black bear to back off. You would want to strike for vulnerable areas such as the eyes, throat or groin. Attempting a Greco Roman wrestling suplex throw is not a wise move. 
• Seek Help Afterwards: Once you think the bear is gone, get out of there.
• What if Its a Grizzly Bear or Polar Bear: The same rules apply but your chances of surviving are less. These bears are more likely to see humans (or Peoplekind as our Prime Minister calls them) as dinner. If you encounter a Polar Bear there is unlikely to be a good climbing tree nearby. 
• Pray: Never forget this survival skill.
• Safety in Numbers: Travel off of the main tracks only with a companion or better still, a group of companions.
• Carry a Cell Phone in the Wild: The purpose of getting out on the trails is to escape the electronic trap. However, it would be wise to carry a cell phone for emergencies whether bear related or other.

In summary, don't get caught bear naked in the wild.

Until Next Time,   Keep Fit

Little Bobby Strong

Links
www.fitnwell.com

www.rabbitview.com

https://www.linkedin.com/in/dancarle/?ppe=1