P.O.L.I.C.E regimen for treatment of injuries

If you have suffered an acute musculoskeletal injury like a sprain or muscle strain, the first action is the P.O.L.I.C.E. method to treat your injury It is as follows: Protection Optimum Loading Ice Compression Elevation How is P.O.L.I.C.E. effective? After any acute injury to any muscle ligament or joint, initially […]

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Achilles Tendonitis

The Achilles tendon is the tendon that connects the calf muscle to the calcaneus bone. The calcaneus is also known as the heel bone. Running, jumping, or excessive exercise may cause injury to the tendon and this can cause it to swell up.   Causes Here is a list of […]

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Stress fracture

A stress fracture is an injury to the bone caused by overuse. This happens when a muscle is tired and not able to function and transfers all the weight to the bone. The bone then gets a tiny crack. Causes Sudden increase in activity Running/walking or exercise on a hard […]

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Runner’s knee

The runners knee which is also known as Patellofemoral pain syndrome. It can be caused by any activity that causes knee strain or movement. Runner knee covers a spectrum of diseases that cause knee pain. Here are a few causes – 1. Excessive exercise 2. Injury to the knee 3. […]

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Understanding TrainingPeaks terms

There are some terms that all of us who use TrainingPeaks would have seen but have not understood. Here are some of the common terms and what they mean. I will do a vlog about how to use these indicators to train effectively. (I have explained the terms really simply […]

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Workout of the day

Brick Workout Bike – 40 to 50 km time trial or almost a 90% effort. Make sure the nutrition is good on the bike and you are getting the calories in. Run – Run within 10 mins of completing the bike. This may pose a few logistic challenges. Run 5 […]

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Workout of the day

#wod Warm Up 20 mins on trainer – easy Main Set 10 min build to RPE 7/10 10 mins at RPE 9/10 3 mins Rest – easy pedaling Repeat 4 times. 20 min cool down *RPE – Rate of Perceived exertion – It is the effort taken out of 10 […]

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