Tag archive

ironman triathlon

Road To Kona: Nutrition with Sarah Piampiano

in ATHLETES/BLOGS/SOS PRO'S/TRIATHLON by

Follow professional Ironman Triathlete Sarah Piampiano on her journey to Kona.

In this video, Sarah takes us behind the scenes of how she plans and executes her nutrition plan, and explains why it her changes have been so important.

Trust the process… Trust the plan. 

The importance of self massage in recovery

in SOS MAGAZINE/Uncategorized by

The Importance of Self Massage in Recovery:

Recovery is vital to performance. The body needs time to repair itself. Self massage and proper hydration are the keys to the door.

This month we have teamed up with the team at Addaday who have kindly offered to give away several of their cool massage stix. We have been using one and they rock.  We will also throw in a months supply of the new SOS because you know the importance of hydration in keeping muscles loose!  Share and tag this post #sosaddaday to be in for a chance to win.

 

Perfect mix, SOS with Addaday
Perfect mix, SOS with Addaday

Here Addaday’s distinguished PT, Robert Forster explains the benefits:

 

Every physical therapist wants you to know that your body needs attention every day for it to continue to function properly throughout life. Whether you exercise regularly or not, everyday life leaves your muscles tired and tight, and your joints off center. Stretching and self massage techniques are the key tools to mitigate the physical toll of everyday life, and of your workouts.

With athletes and desk workers alike, much of our work is focused on mitigating the damaging effects of daily activities. Long days, poorly-designed chairs, and poor posture all work to corrupt your alignment and stress your joints.

So why should we use self massage??

 

1) Increase circulation: Manipulation of the muscles causes the blood vessels to dilate and pump more blood into the muscles and fascia.

Benefits:

  • Before Exercise: warms up the tissues and make them more pliable to stretching, and less prone to injury.
  • After Exercise: flushes the residue of exercise (i.e. metabolic waste products) from the muscles to hasten recovery.

 

2) Treats Connective Tissue scarring and muscular adhesions, which result from normal training and body imbalances.

Benefits:

  • Before Exercise: breaks down dysfunctional scarring that forms as your body attempts to heal from the stress of your previous workouts. Helps create functional scarring that makes you more resilient to injury.
  • After Exercise: relaxes tired and tight muscles, works out the knots (muscle spasms) that occur when muscles are overtaxed.

 

3) Sensory Stimulation from the proprietary, textured surfaces of massage tools stimulate the nervous system to create a reflex relaxation of the muscles, much the same way acupressure works.

Benefits:

  • Before Exercise: works out the knots and relaxes the small muscle spasms, known as trigger points, which result from workouts and daily life and interfere with proper muscle and joint function.
  • After Exercise: relaxes muscle spasm that occurs in fatigued or overtaxed muscles.

 

“Recovery is when your body actually grows stronger and more efficient. It is when the benefits of your hard training are realized. Working hard is easy, everyone knows how to work hard, but those who work hard at recover are the ones who win,”

— Bob Kersee, the most successful track & field coach, with over 50 Olympic medal-winning performances.

 

Only during recovery does your fitness grow. Workouts don’t build fitness, they break your body down, and only if you allow recovery time and actively help your tissues heal, do you become stronger and more fit.

 

Hydration the SOS way
Hydration the SOS way

Recovery is not laying on the sofa eating comfort food. There is nothing passive about recovery. Recovery is an active process where light “adaptation” workouts stimulate recovery better than rest alone. Light workouts are akin to the self-cleaning oven, where the heat is turned up to burn off the residue from cooking but no roast is placed inside. Light workouts provide the body the same opportunity to do house cleaning functions without having to recover from the damaging effects of a new workout. With the increased core temperature associated with recovery workouts, your body sets into motion an army of heat shock proteins that immediately go to work repairing an rebuilding tissues damaged by training.

 

With light activity, the vascular system is stimulated to increase blood flow to the muscles, delivering oxygen and nutrients to aide recovery. The muscle cells, stimulated by a release of hormones, step up the reparative functions and grow stronger. Similar occurrences improve connective tissue and bone repair as well. Stretching and self massage efforts before and particularly after light recovery workouts are more productive when unencumbered by the tightness that would otherwise occur following hard workouts. In this way, your stretching efforts go further toward elongating connective tissue and helping tendons and ligaments heal and grow stronger. A good indication of when your structural system is recovered and ready for another hard workout is when the stiffness from the last hard workout is absent.

 

Self-massage, with the use of massage sticks and rollers, is one of the best methods to aide recovery after workouts. Manipulation of the muscles and tissues increases blood flow, breaks down muscle and connective tissue adhesions, and promotes adaptation of these tissues to withstand the rigors of your training as you progress toward your goals.

You will feel the fatigue and tension leave your body. When coupled with stretching and icing sore areas, these self-recovery techniques can make a very significant contribution to the adaptive process you seek, along with increased fitness.

 

Add that to some properly hydrated muscles and your recovery has just gained in effectiveness!

What is Addaday:  Scientifically-designed massage sticks, foam rollers, bodywork balls, and a flexible massage device called the Boomerang, all incorporate varied surface textures and shapes designed to release muscle and tendon adhesions, and provide a daily realignment of your joints.

#sosaddaday
#sosaddaday

 

When to take SOS by founders James & Tom

in SOS MAGAZINE/Uncategorized by

 

 

When to take SOS?

As we know hydration is vital, knowing when to take SOS will help you hydrate effectively and you compete to your potential.  Here are some tips from the two founders and runners James and Tom.

 

Those were the days ...
Those were the days …

BEFORE:

It is important to be hydrated before exercise or competition, hence it is vital to know your hydration/nutrition needs. To be reminded then check out http://sosrehydrate.com/knowing-hydration-status/

Know your sweat rate, work out conditions and hydrate accordingly. We suggest taking an SOS in a water bottle sipped about an hour before.

The great thing about SOS is that it gets absorbed super quickly meaning that it wont loiter in your stomach giving you a stitch later.

 

DURING:

During competition, depending on the intensity here are our suggestions:

 

Road, marathon and ultra runners:

Those running anything over 10km, then we suggest you pre mix some SOS in a bit of water as a concentrate to add to your drinks on route.

SOS is not suggested to be drank with gels as the excess sugar affects the absorption.  It’s ok to use as a rinse to get rid of the gloopy gel.  Keep 15 min either side of a gel for best possible absorption.  After all gels aren’t needed for events under 1hr of duration.

Have 1 SOS per few hours of running.  This will not only keep you hydrated, but will ward off leg cramps.  SOS helps absorb the water faster than water alone, then liquid wont be sloshing around your stomach, rather it will be set to work where its needed most.

 

Middle and long distance track:

The founders former events.  Those middle and long distance track runners haven’t got time and its not needed during the race but ensure you are hydrated before and especially after.

SOS 800m Track Classic
SOS 800m Track Classic 2014

Sprinters:

SOS is great between rounds. Citrate buffers lactic acid, sodium keeps you hydrated for longer, potassium and magnesium will aid muscle contraction and prevent fatigue.

 

Field eventers and jumpers:

Its hot out there in the middle of the track and you are getting dehydrated just sitting there waiting for your next round.  Take a bottle mixed with SOS to keep you hydrated throughout the competition.

 

POST:

As soon as competition has been completed then take an SOS with a water bottle.  This will replace lost electrolytes, the citrates will buffer the lactate and the magnesium will aid recovery.

SOS is based off proven medical and sports science, it provides what you need while you are running.

 

Where else are electrolyte drinks handy?

 

Flights:  Immobility, decreased air moisture are some of the factors that lead to dehydration and jetlag while flying. Drinking an SOS just before landing will hydrate you faster, aid recovery from jet lag and help you adapt to the environment quicker.

SOS flying

 

Stomach upset: Especially relevant when traveling abroad for competition. Nausea, vomit, diarrhea, bloating and stomach cramps will decrease performance. SOS’ formula activates a mechanism in your gut that absorbs water faster, hydrating you faster when you need it.

Hangovers:  You have completed your ambition, won your personal race and now its time to celebrate!  Alcohol dehydrates you and hangovers are mainly dehydration related.  Take an SOS before you end your nights celebrations to help get you back to normal.

Lifestyle survival

Is SOS Informed Sport ratified?

Yes

We are as anti drug as you are and want to ensure our athletes are safe from any banned substances creeping into our products.

SOS Rehydrate logo

What is SOS?

SOS was created by mixing James and Tom’s elite running experience with Blanca’s medical knowledge. Based on the World Health Organization (WHO) Oral Rehydration Therapy (ORT) standards and the American College of Sports Medicine recommendations, SOS provides the optimum amount of electrolytes with the fastest possible absorption capabilities for athletes.

www.sosrehydrate.com

Happy Running

James and Tom

 

What have you conquered? #sosconquered competition coming soon

in SOS MAGAZINE/Uncategorized by

What have you conquered?

SOS Rehydrate challenges you think what you want to conquer and then let us know in the upcoming competition!

Stay tuned more details to follow

www.sosrehydrate.com

#sosconquered

 

 

Go to Top