Stretching hurts

Ever since I can remember I have never been one to enjoy stretching exercises.  Even when playing organized sports growing up with a coach standing over top of us, I would fake the stretch because it always felt as if I tired faster when I stretched.  Even to this day when I see other people stretching before exercising I wonder how it is they do it and often enough they wonder how I don't do it.  Today I came across a study recently published in the Journal of Strength and Conditioning Research which says that static stretching does more harm than good.  Here is the article which was written for Wired on the subject.

Seems that most everything your high school gym teacher told you is wrong. Well, at least when it comes to all that start-of-the-class stretching.
A recent spate of studies shows that when it comes to warming up before exercising, phys ed instructors didn’t do us any favors by having us to go through a series of calf extensions, hurdler’s stretches and the like.
The latest salvo against stretching comes from a study published in the September issue of the Journal of Strength and Conditioning Research, which found that static stretching before a workout lowered runners’ endurance and made their body less efficient. While previous studies have illustrated the effects of stretching on anaerobic activities, this was the first one to show the effects on runners.
The study took 10 fit middle- and long-distance runners (all male) and had each of them do the same run on two separate days with a 72-hour recovery period in between. The researchers divided the run into two 30-minute parts, with the first testing for caloric expenditure and the second assessing endurance. One day a participant did a stretching routine before running; on the other, he simply sat quietly prior to his workout.
During the first interval, participants ran at 65 percent of their VO2 max, keeping a constant pace. The researchers found that when the runners stretched before the workout, they burned, on average, 5 percent more calories during the run than when they didn’t stretch. Because they burned more energy to run the same distance it indicates their bodies performed less efficiently after stretching. For the second half, participants were told to run as far as they could on the treadmill for 30 minutes. When the runners didn’t stretch, they went 3.4 percent farther than when they did.

Despite the rising tide of evidence that discredits the benefits of static stretching, the perception remains that it’s necessary to do prior to working out. “Just asking runners, they seem to think stretching would enhance performance,” said study co-author Jacob Wilson, an assistant professor of exercise science and sports studies at the University of Tampa. “The thought is that if you can loosen up and you feel looser, you can perform better.”
But looser isn’t better. “When you’re lifting a weight, most of the damage comes when you’re lengthening the muscle, and it’s similar when you’re stretching,” Wilson said. “You’re stretching the muscle and you do get microtearing and you’re making the muscle less stiff too, so you’re not able to store and utilize energy as well.”
We’ve grown up believing stretching wasn’t just about improving performance, but about injury prevention as well. However a 2005 meta-analysis of past stretching studies found that it didn’t meaningfully reduce soreness or injury.
Yet the effects of stretching go beyond muscles, tendons and ligaments. When we do our toe touches or hurdler’s stretches, “we lose neural control, and that’s important because neurologically, before an event we want the muscles and nervous system to be able to fire the muscle in a smooth sequence,” said Phil Wharton, a leading strength and flexibility trainer whose roster of athletes includes Lopez Lomong and 2004 Olympic silver medal-winning marathoner Meb Keflezgighi. “That diminishes when you’re holding position.”
Wharton has forsaken static stretching altogether for the athletes he trains. Instead, he uses active stretches, which are range-of-motion exercises designed to warm up the muscles and joints prior to a workout and improve flexibility when used after exercise. But he cautions that people should proceed carefully when working the active stretches into their routines.
“People think a little bit is good and so maybe a lot is better, but with range of motion it’s not the case,” Wharton said. “You need to use a progression and build into it slowly as your body warms up.”


Read More http://www.wired.com/playbook/2010/10/forget-pre-exercise-stretching/#ixzz11jxCFx4J

Climbing the Crabtree

This weekend Jenn and I were able to get of town to celebrate our first anniversary.  Time has really flown by as it is hard for both of us to believe it has been a full year already.  We decided to stay in a bed and breakfast about 30 minutes south of Charlottesville.  Saturday we climbed Crabtree Falls, the tallest waterfall East of the Mississippi River.  Today we spent the day touring Monticello and then the rest of the day was spent at the Apple Festival up on Carters Mountain. Click the photo below to be taken to the magical world of all the photos ...

Crabtree Falls - 1st Anniversary

Would you order Thai food from a place that looked like this while in Nelson county VA? We did and it put Richmond area Thai restaurants to shame.  We watched as only the freshest ingredients were chopped and prepared to order as if we were making it at home.  Best part is we have leftovers to bring home!

Do not pass go

Yesterday was the first time in quite awhile which I have had both the opportunity and desire to ride home from work in a very long time.  I was able to use the new Garmin Edge 500 which my loving wife gave to me for our upcoming 1 year anniversary which will be taking place one week from Saturday.  Below is the route and details from the Garmin Connect page.  Although is a relative boring ride to look at the details for I am excited to be able to post the information of some more exciting ones like where ever I ride tomorrow.  I have the day off and will either get a ride in by myself or maybe jump in on a RABA ride in the afternoon.  Time will tell.

I may ride tonight, I may not. Only time will tell. But if I do, I should be nicely fueled thanks to dinner last night.

Chicken and Peppers soaking it up in a Spicy Orange Marinade

Spicy Orange Chicken served with rice and a nice side salad

Reasons

Everyone has their own personal reasons why they enjoy to ride. One of those reasons for me is, I love to eat. Not only do I love to eat but the whole process of putting together a delicious meal really relaxes me. Last night, err yesterday afternoon (I turned it into an all afternoon affair by making a plate and walking out of the kitchen.) I decided to put some of the thoughts of dishes in my head into bowls and then onto a plate.

Started with a Curried flavored Potato Salad. Looks like mush in the photo but tasted wonderful.

Not my beverage of choice but it does help to get my wood wet in a pinch. Cedar was the choice of the night.

Pork Loin rubbed with a fresh herb rub and a little bit of love.

The Loin was pulled off at exactly 155 degrees allowed to rest for 5 and topped with a freshly made Pineapple Salsa.

And here it all is, plated up. One of these days I will either upgrade the lighting in the kitchen or stop being so lazy and get out the real camera and stop using my phone. The photos just don't do the colors justice.

Now that I am fueled, I will be riding tonight at Westcreek once again as we always do on Tuesdays. Maybe another night of hill sprints? Who knows really ...

Sprinting through last week

Wow, so it has been awhile since I was able to sit down and share some of my thoughts of the whats happenings in the chaotic life of Twan. The last couple of weeks haven't been the smoothest which has lead to the silence.

I was still suffering from a lack of motivation to ride. This has become quite normal unfortunately when I do not have a goal in mind. This changed with a simple email from the Masta of Spin. He too was searching for the kick in the butt to get back out there and wanted to know if I would be interested in punishing my lungs and legs while doing an offroad hill climb race. A couple of back and forth jabs and we are both looking forward to partaking in the event. Once registration opens up I will be able to officially confirm my attendance but until then I will deny everything as usual.

Monday, I cruised home from work on Le Antique and Tuesday brought some fun out at Westcreek while Jenn was lumping together 3 different workouts with the Endorphin crew. I decided to start training with some intervals, mainly hill sprints. I made up my mind I wasn't going to stop riding until Jenn was done. Usually I stop about 15 minutes prior so I can load up the car to ensure a prompt departure and on time arrival to the local Chick-fil-a. My legs were upset at me for that effort for 3 days as I totaled, 30 miles worth of hill sprints and 6 "cool down" miles.

The list of electronics of mine which have broken/stopped working has continued to grew. First, my computer/heart rate monitor decided it no longer wanted to turn on. I thought it might have been throwing a hissy fit and refusing to turn on until my legs decided they were going to put out some power again but alas, no. I still get nothing. Then last night, I got out of my car and went to slide my embelical cord to the world into my pocket and it took a 34" fall straight to the ground. The touchscreen has a nice floral display made of cracks in it now.

This week is going to be full of riding and good eating. I have had a couple of ideas to try my hand at making my own bbq sauce and attempting a new technique of grilling or two. But not at the same time.