July 9, 2010 by Jennifer
As athletes, we understand the importance of massage therapy. That’s why we were so happy to meet up with Sara Rennie Heretick. Sara, native Richmonder, is nationally certified in therapeutic massage and clinical sports therapy. After over 15 years in the healthcare industry, Sara made the decision to leave the medical field and learn non-invasive techniques for injury rehab, pain management and therapeutic massage. She attended the American Institute of Massage in Richmond, VA for her basic therapeutic massage training and then received further training in the areas of sports performance and injury rehab. She discovered a passion for helping physically active individuals get back to their sport of choice. Whether side-lined due to injury or other reasons, Sara assists the athlete at all levels (elite athlete to the recreational enthusiast) to get back on the field, on the court, in the saddle or on the course since 2005. Sessions (30, 60, 90 or 120 min) are offered and incorporate a wide variety of techniques. Sessions may be problem focused, particularly in the case of injury rehab or for specific performance improvement goals or generalized overall therapy for maintaining an achieved base line.
Sara has proudly supported and provided sports massage therapy for the North American Open Professional Squash Tournament for four consecutive years (2007-2010); Richmond Pro Cycling 2010 season; Race Across America solo riders in 2009-2010; Badwater 135 Ultramarathon runners 2009-2010 and USA UltraTri Triple IRON 2008-2010.
Sara is offering services within the 3Sports River Road location. Morning, afternoon and evening appointments are available after 8/2/2010. Sara will be out of the office from 7/14/2010 through 8/2/2010 while she provides crew support and sports massage therapy for ultrarunner, Bill Bradley, in his attempt at a Double Badwater Ultramarathon with Mt. Whitney. More information as well as online scheduling is available on Sara’s website, www.handsonwellnessmt.com . Please feel free to contact Sara with questions at 804.241.8425 or email, www.sara@handsonwellnessmt.com.
Category: Healthy LifestyleTags: 3Sports, Healthy Lifestyle, massage, Race Across America, Triathlete, Triathlon | Comments (0)
June 17, 2010 by 3Sports
Ever found yourself launching into your run with your bike helmet still on? Or wondering why you see water spots through your goggles as you pedal furiously? Perhaps you may want to spend a little more time perfecting your transitions between portions of the triathlon. With experience, you are sure to discover that a practiced transition routine can shave valuable minutes off your race time and keep you a bit saner throughout the race. Here are some tips we feel will help you discover the best way to make an easy transition between your swims, runs, and rides:
- Make Every Second Count
The beauty of the triathlon is that less is more and winners understand emphasis should be placed on one’s abilities and how well you manage your time and equipment. Always ask yourself, what can I do on the move? For example, we suggest you master the quick sprint from the water to your bike while slipping off your wetsuit. Some riders even keep their shoes attached to their pedals!
- Choose the Right Equipment
Wearing a one-piece racing suit may help those of us that always seem to struggle with the wardrobe change between the swim and the ride portion of the race. Saving time could be as simple as slipping your socks on before fully drying your feet. What about those tricky laces slowing you down? Invest in some shoes with zip tie laces; it’s an inexpensive tool that we guarantee will save you some time. Loop your shades around your handlebars so you can put them on after you take off on your bike. Same goes for food and liquids. They should be attached to your bike already so fuel up while you’re on the go!
- Always Be Prepared!
We like to think that triathletes are naturally a group of people that understand the importance of preparation considering the devotion and commitment we must give to our sport to be successful. However, we all have days in which everything seems out of place. It’s important triathletes allow adequate time to make sure equipment is in a familiar place with each article in a sensible place. It’s easy to get flustered when you’re hurrying so this step is crucial. You don’t want to find yourself frantically looking for something when you could be on the trail, so be sure you know where your gear is and be familiar with the track. Take advantage of test-runs!
We hope this helps and remember like all other aspects of training: practice, practice, practice! The next time you see a fellow racer with their helmet on backwards, please share the knowledge. Don’t forget to visit us for Tuesdays with 3Sports! We will be getting in some good runs every Tuesday at 6:15pm. Check out our Events on Facebook for more details.
Happy Trails!
Category: TriathleteTags: 3Sports, Bike, Race, Run, Swim, transitions, Triathlete, Triathlon | Comments (0)
June 11, 2010 by 3Sports
As a triathlete, you are well aware of how intense the training can be. Some athletes spend 10-20 hours a week dedicating themselves to maintaining their physique. Cardio, core, and strength training only part of the routine, diet and nutrition are just as important to keep in mind when conditioning your body for the endurance required to be a triathlete. Making sure that your body gets the extra 3,000-5,000 calories daily can represent a challenge to some triathletes.
Between work, training, sleep, and social commitments; finding the time to eat poses a problem in itself for many. Making the time to fuel your body is important and selecting the right fuel is even more important for a triathlete. Abandon the old school-of-thought that triathletes need to engulf tons of calories…it’s not quantity of calories, instead focus on the quality of calories you consume.
Filling up on bulky carbohydrates and copious amounts of fiber may prevent you from reaching the full calorie intake your body needs. The balance of filling up your day with the right amount of fluids and food is a conscious effort. As a triathlete, you probably know that careful planning is how to achieve most things in life. This rule applies to your diet, too. Plan what you would like to have on-hand in your fridge, pantry or even your car. It’s easy to get into the habit of restocking those key foods every week once you’ve established a plan. Eating 6-8 times a day establishes a grazing pattern and is easier on your digestive system. We recommend this style of food intake and have a few suggestions of foods to grab the next time you hit the grocery store.
Quality Choices:
-Natural juices like apple juice, cranberry juice, and grape juice
-Fruits like apricots, bananas, raisins, and dates; they tend to have more calories than watery fresh fruits and can be added to cereals and yogurt!
-Choose dense, hearty breads with thick slices, for extra calories add avocado
-When it comes to veggies, remember carrots and peas contain more calories than broccoli and green beans.
-Add tuna and raw veggies to your salads, and don’t forget to munch on some bread with your salad!
Every triathlete is unique and requires their own specific nutrition regiment. Finding the right mix between protein, carbs, fat and fluids is essential to make up your daily caloric intake. If you need some more insight into achieving the best type of diet, stop by the shop and we’ll dish out some advice for you!
Category: Healthy LifestyleTags: Calories, Carbs, Diet, Groceries, Healthy, Triathlete | Comments (0)
