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TriSport

Stretching
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Thanks for the response. . Our group is very diverse. Yes, I would like the information on stretching. After all, I may have 25 more years of swimming, running and biking ahead. I would hate to shorten my new career with an early injury at age 63. I have the advantage of not risking injury between age 18 and age 57. I was on the couch running the TV remote. My last competative sport was high school football. My wife, Lori Clarke got me started with the LCSC sprint tri five years ago as a team. I have a lot of work to do in weight reduction and training for endurance rather than explosive power and strength. My longest distance as a highschool track participant as a freshman was quarter miler. ( Right, no 400M in the 1960 era!) I got my varsity letter and never went back. That was an excruciatingly painful event. I have never been built for endurance. Lori was not active in high school sports. She became very active in endurance training in her early twenties, so we are as different as we can be. She is very well conditioned and gifted. I am ok for my age and lack of training, but happy to be getting some exercise. I am having a lot of fun and try to remind myself this is all about finishing. Now that I have finished a couple, I want to pick it up a notch or two. I have nothing in common with my old friends anymore and am enjoying being around the kids! Don't be surprised if I ask a lot of questions.

Thanks much,

Russ
 
Russ,

Stretching is something that here in the US it hasn't been until the last 10-15 years that we have finally learned what the Europeans have known all along.

Basically, prior to exercise your stretching is minimal. At least until you have had time to warm up the muscles, gotten lubrication into the joints and gone through some basic range of motion. After warm, doing some brief ballistic stretching is okay (within reason). Typically only on areas that may be in dire need of stretching (hamstrings, etc...) due to injury or general tightness.

The majority of your stretch should occur after exercise while the muscles and joints are still warm. This is static (Stretch and hold). Typically stretch each joint or muscle group for 15-20 seconds, relax, and restretch. Up to 3-4 times. You should be stretching to the point of feeling a pull. NOT a "cold" or painful feeling.

There are a number of other strategies to help increase flexibility as well including PNF stretching (Proprioceptive Neuromuscular Facilitation). If you want info on these, let me know.

-Mike
 
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