NEWS

IS POOR FORM YOUR CRYPTONITE?

Apr 10, 2019

IS POOR FORM YOUR CRYPTONITE?

“I have put a lot of effort into my endurance, but not into correct form. I feel that I am wasting energy”

Triathletes are time poor. As they become more serious about their performance, they look for ways to improve their power and speed. This will usually involve increasing the frequency and distance of their sessions. Initially, increasing the volume will correlate to increases in performance as their cardiovasular and muscle strength improves. However, they will eventually reach a point of dimishing returns, and if overtraining occurs it can actually have a negative impact on performance.

 So, if training volume is no longer providing the improvements required, where can an athlete go to get that extra increase in performance? The answer is that they need to look at improving their technique.

This may seem obvious but for many, learning to swim, ride and run was something that happened when they were young children, and riding...

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SOMETHING NEW FROM JESS

Apr 10, 2019
 

Jess Knight takes us through week 1 of her Pilates For Sports journey. 

This was so different to anything I had done  before. I had to really concentrate on  engaging my powerhouse correctly and keeping it engaged throughout the exercises - it didn't all just happen naturally. However,  I could see how this was going to help me in a number of ways.

  • it would make me stronger across all three disciplines in triathlon
  • would also help me to maintain good posture in my day to day job as a hairdresser
  • and would also help to prevent injury when training and racing. 

Jess heads off to Kona later in the year, competing in the Ironman event for the first time.  

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Kona Dreaming

Apr 10, 2019
 

"Kona has been a dream since starting triathlon 2 years ago. At the beginning of 2018, I decided to step up and make that dream happen!"

The Plan - my coach adds pilates for sports to my training

The Challenge - burcitis was holding me back

The Power - I now use all of my muscles to generate more power

The Strength - holding up tall in my run 

The Result - a podium win, however, was it enough? ccess is mine and my dream becomes in my first attempt

Now the 

 

 

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Accelerate with the powerhouse engaged

Oct 28, 2018
 

TIP - Accelerating on the bike with the powerhouse engaged 

 After watching the video, here are a couple of things to try when you are out riding:
 
First, use the Pilates powerhouse checklist: shoulders down, belly in, squeeze your butt... concentrate on actively engaging your powerhouse before you take off and on keeping your powerhouse engaged while sprinting. 
 
Now contrast this. Don't use your powerhouse and see how it feels to try to generate power quickly. Be aware of how much extra effort it takes to sprint without your powerhouse.
 
Then once again use your powerhouse to accelerate. Be aware of your increased ability to accelerate faster and maintain the speed with less effort.
 
Let the sprints begin!
 
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Elements of Style

Oct 10, 2018
 

TIP - Why is good style so important for your pedal stroke 

How would your pedal stroke benefit from an improved style on the bike?
 
One way to improve your pedal stroke is learning to ride with a stable pelvis so that all the power you generate is directed into the pedals. The Pilates Powerhouse produces the stability you need. 
 
Here are a couple of things to try when you are out riding:
firstly, use your powerhouse checklist: shoulders down, belly in and squeeze your butt to anchor your body in the bike seat. Try this when riding and during seated climbing and be aware of the power you generate.
Now contrast this. Don't use your powerhouse, let your body wobble around in the saddle as you ride - be aware of the loss of power that is produced when cycling with poor form.
 
Then, once again use your powerhouse to anchor yourself to the seat.
 
This process will clearly highlight the difference your powerhouse makes in power production.   To...
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Climb harder

Sep 19, 2018
 

TIP - Climb Harder as you stand up  

Attack those hills like never before, with your powerhouse engaged. 
 
After watching the video, here are a couple of things to try when you are out riding:
 
First, use the Pilates powerhouse checklist: shoulders down, belly in, squeeze your butt... This week your focus is on standing climbing. Here are a couple of things to try when you are out riding:
 
Concentrate on actively engaging your powerhouse when out of the saddle to stabilise your body . Now, contrast this.....
 
Don't use your powerhouse, and see how it feels to stand and climb with no stability - you'll find you wobble around a lot and there's a whole lot of wasted energy!
 
Then, once again, stand and climb with good form - use your powerhouse to stabilise your body. Be aware of how using your powerhouse lets you generate more power with less effort. Show me the hills!!!.

How Pilates is helping Jess & Trent compete in the "IM 70.3...

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Sprint faster on the bike

Sep 06, 2018
 

TIP - Accelerating on the bike and how Pilates can help 

 
After watching the video, here are a couple of things to try when you are out riding:
 
First, use the Pilates powerhouse checklist: shoulders down, belly in, squeeze your butt... concentrate on actively engaging your powerhouse before you take off and on keeping your powerhouse engaged while sprinting. 
 
Now contrast this. Don't use your powerhouse and see how it feels to try to generate power quickly. Be aware of how much extra effort it takes to sprint without your powerhouse.
 
Then once again use your powerhouse to accelerate. Be aware of your increased ability to accelerate faster and maintain the speed with less effort. Let the sprints begin!

How Pilates is helping Jess & Trent "IM 70.3 Worlds"  

WEEK 3 - Jess
This week I noticed a big jump in my training after doing exercises to control glute and hamstring activation, and again getting stronger and stronger with activating...

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Tri Vic Duathlon Race 1

Aug 29, 2018
 

DUATHLON RACE 1 - Richmond 

Race 1 was held at Richmond on the 12th August, and proved to be huge success, with over 300 athletes competing in a range of age group division. As major sponsor of the event, Pilates For Sports attended with a few of our partner studios. We were so impressed by the commitment and enthusiasm showed by all of the competitors, plus it was fantastic to see the diversity of participants, both in age and ability. Well done to the team at Tri Vic. 

Here are few pictures from the event, as the Pilates For Sports team hand out medals for the winners in each of the age group categories. 

           

 

 

 

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Trent & Jess head off to the IronMan World Champs

Aug 22, 2018

We have been profiling the Pilates for Sports journey of 2 young triathletes who have qualified for the 70.3 world championships in South Africa in September. They have been doing 10PFS at home, have loved the benefits and for the last 7 weeks they have decided to add in studio sessions.

On a weekly basis they document the benefits they have experienced because of Pilates for Sports - it’s an amazing journey well worth the read.

Week 1 - Trent 

I had been doing Pilates at home for a couple of weeks and decided to finish my build into worlds with the help of Noel’s and head into the studio. First up it’s the best decision you will ever make DO IT!!! You will not regret it and it will be the best decision you ever make. Biggest improvement first week was just doing the exercises properly you need that expert advice to help you make the most of the exercises and turn on those powerhouse muscles. 

 

Week 1 - Jess 

After doing Pilates for a number of...

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Why shoulders down is important

Aug 17, 2018
 

TIP - Why keeping your shoulders down is important

If you ride with your shoulders up around your ears or rolled forward, it is having a few negative impacts on your performance. Did you know that this rounded shoulders posture:
  • can cause back and neck pain
  • can make it harder to breathe
  • can lead yo an unstable shoulder girdle and that all of these can impact your performance.
Check out this training tip to see how Pilates for Sports and 10PFS can help you to develop a strong stable shoulder girdle, experience less pain and go faster. 

How Pilates is helping Jess & Trent "IM 70.3 Worlds"  

      

WEEK 2 - Jess
By the second week I noticed a big difference in my training across the swim, bike and run. This week mainly in my long run as fatigue started to set in remembering and focusing on switching on my powerhouse by sucking the tummy in and squeezing my butt, to really lift my posture through the upper body and keep my breathing controlled....

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