R.I.Compression.E

Friday, May 4, 2012

Cast Iron Cook Off tomorrow!  Food, Drink, Massage, Competition, Good Times!!

Mobility:
Row 500 meters, for form
Hip Mobility with Band, 2 minutes each

Classic Warmup:
Take 15 minutes to perform 2-3 rounds of 10-15 reps of each of the following movements:
Overhead Squat
GHD Situps
Hip Extensions
Pullups
Dips or Pushups
Sampson Stretch

Skill/Strength:
Take 10 minutes to load up the Deadlift, work up to a heavier load than the workout weight.

Workout of the Day:
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Cool Down:
Row 500 meters
2 Rounds of:
10 Wall Extensions
Pike Stretch, 60 seconds

IMG_3340
Nice Tripod Position Dino!

As I write this I’m on a plane to Portland, OR for the weekend.  I had a free Southwest Airlines voucher that’s due to expire at the end of the month so I decided to check out a new city.  I’m so stoked!  Traveling is amazing, but it always seems to interrupt my daily routines that I work so hard to establish while at home.  Sleep, hydration, nutrition, and workouts all seem to be impossible to maintain on a trip that is either packed with layovers, work meetings, sightseeing, or all of the above.

I’m not perfect, but with simple plans in place I can minimize any damage the trip might cause in my training and still have fun and be stress free.  The first thing I am doing, and want to share with you, is the use of compression gear when traveling.  Right now on my flight I’m wearing my favorite pair of compression socks from Smartwool.  I use them when I race, when I travel, and even sometimes when I sleep!  Brian Mackenzie recently had the rep for Skins on his Youtube show to talk about the benefits of compression tights for training.  Brian mentioned he has every single one of his athletes using compression gear in some form and, if he could, he would have them wear it 24 hours a day!  The most interesting thing that came out of that show, for me, was his opinion that compression has replaced icing as the best way to speed up recovery.

I’m not that into compression gear, but there are noticeable benefits that I feel immediately when I wear my socks.  The first is increased blood circulation.  Improved circulation means more oxygen and nutrients are reaching your muscles, which speeds recovery, reduces delayed onset muscle soreness, reduces the buildup of lactic acid, and improves performance.  The wrapping and support of compression also decreases vibrations and the breakdown of muscle, further leading to improved recovery and performance.  For traveling, the circulation helps reduce the effects of jetlag and the swelling of your ankles and feet (also known as oedema) from being immobile for extended periods of time.  Now I’ll be ready to hit the trails, the famous Burnside Bridge skatepark, or the local CF box!

So there you have it…compression gear not only looks cool, it also provides some awesome benefits to elite and amateur athletes alike.  Does anyone else sleep in their tights?  How do you guys use compression while training or competing?   Do you notice a big difference?

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