Biking by the Lakes Park train on a beautiful January 2022 day.  Photo Courtesy of Charly Caldwell II

Muscle soreness post workout is clinically known as DOMS or Delayed Onset Muscle Soreness.

This muscle soreness is that distinctive aching, stiffness and tenderness that most of us experience after an unfamiliar or particularly taxing workout a day or two post exercising. 

The textbook definition describes DOMS as being caused by eccentric exercise (controlled elongation), somewhat through isometric exercise (static) and not at all with concentric contractions (active shortening).

Speak English please?

This is much easier to understand if we consider the differences in running in biking. 

RUNNING — 

When we run, our body weight is unsupported and our feet strike the ground with each step.

In turn, the joints through the lower body; the back, pelvis, knees and ankles must absorb 6-10 times our bodyweight with each step before propelling us forward again.

Our...

Gorgeous November Day for a run in Lakes Park, Fort Myers. Photo Courtesy of Charly Caldwell II

Social media has had a huge impact on the fitness industry - from the instantaneous interaction we have with people all over the world - to content being accessible to anyone anytime.  

We live in a world where we have never been more connected and influenced by social media.

We have so much information readily available and it has opened incredible opportunities for self-promotion, support networks, and research.

However, we have also opened the door for exploitation.

People have become ‘Insta famous’ with hundreds of thousands of people following their photos and content and because of their aesthetics, claim to be fitness experts.

These people now have a platform to exploit the opinions of the public and their desires around fitness.

As a community, we must aim to use social media as a positive influence by promoting healthy and ethical fitness practices that support...

Enjoy the cool water of a pool, while you exercise, even on the hottest of Florida summer days...   Photo courtesy of Charly Caldwell II

I recently found myself in a conversation with someone who believed his wife’s hydrotherapy was the equivalent of a water aerobics class.

I quickly set him straight by pointing out:

• hydrotherapy offers so many benefits to both seasoned athletes and recreational warriors,
• water aerobics or water exercise classes are an excellent form of exercise for both men and women of all ages ...

and he should give it a try.

Hydrotherapy is one of the most effective and therapeutic ways to exercise (and rehabilitate) in a calm and relaxing environment.

The water’s buoyancy decreases the load or impact which passes through weight-bearing joints by up to 90% allowing for more activities and movement with less stress and load on the joints.

Exercising in water can be just as intense as exercising on land but without the physical impact on your...

Biking in San Diego on a beautiful, February day - Photo Courtesy of Charly Caldwell II

For anyone who has hit a plateau or feels that the return on their investment of time is lacking results, read on...

Everyone wants to be stronger, faster, leaner, but just wanting it isn’t enough.

If you want batter results from your training, you must expect more from yourself.

Demand the best for your body.

Whether you’re pedaling away in a group exercise class or grinding your bike up a hill, what do you do when the going gets tough? 

When your lungs start screaming and your thighs begin burning you’ve got to get that inner voice of motivation louder.

Remind yourself of the reasons you’re working so hard.

• Can you go harder?
• Can you go longer?
• What limits are you placing on yourself?
• Are they genuine or are they just excuses?
• Do you want to walk away from every training session feeling like you’ve done your very best?

Only you know when that is…

...

Josie, Bill and I filming, as I coach them, for our Video Training Library (learn more about our powerful training library here).

As a coach, I am routinely asked what an athlete can do to improve their performance.

This is usually preceded by a tale of woe about some lack luster race result.

Fortunately for me, a quick skim of their recent racing splits and training logs makes it fairly easy to identify where their problems originate.

If you’re looking for peak performances this season, regardless your sport, you need to be mindful in your efforts and train smarter, not harder.

Error #1, Going out too fast.

This is easy to identify by simply looking at your splits.

Whether you are swimming, biking, running, walking, playing a tennis match or a round of golf, if you have not managed your energy and the second half of your sport is slower than the first half, you went out too fast.

To avoid this, commit to practicing goal specific pacing for at least half your race distance...