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Press Play Outdoor Ride!

South Gate of Mt. Diablo

Looks like we will get a break from the rain and cold this Saturday, February 6th as projected temps will be in the mid 60’s.

We will be taking our group ride outdoors for an LSD consisting of about 40 miles (Inspiration Point to Danville Peets- may be more if you bike to Inspiration Point or Orinda Bart) with about 2,000 feet of climbing in ZONE 2.    Two start options to help with those living in various places in the east bay or those who may want to bart and cut the distance to a flat 32 miles.

Start Option A:    Meet at Inspiration Point at 9:55AM via bike or car.  ROLL at 10:00AM.  About 40 miles with a climb back up Wildcat to Inspiration Point.

Start Option B:    Meet at Orinda Bart at 10:25AM via bike, car, or Bart. (Orinda Bart to Danville Peets and back is relatively flat and about 32 miles.)  ROLL 10:30AM so you can join the group coming from Inspiration Point.

Where we are going:

We will ride together to Danville Peets where we will see all the other spandex-wearing folks in the east bay, refueling with grub and coffee then ride back towards Orinda Bart.  Here you have the option of BARTing home or driving home if you drove to Bart, or you can continue up Wildcat Canyon back to Inspiration Point.  There is also the option of heading home by bike to Oakland via Moraga Way, Canyon, Pinehurst, Skyline.

In keeping with our Pre-Season Power classes, we recommend staying in Zone 2 for most of the ride with some optional surges in Zone 3 and 4.

HELMETS REQUIRED!  No exceptions.

To take into account:

This is not a non-drop ride.  You should be able to ride minimum 13 MPH on flats though anyone can join as long as you have the route slip.  You should also feel comfortable riding in a double paceline (as we might do on Danville Blvd.)  If you are riding with aerobars, give yourself plenty of room in case of a sudden need to stop.  You should be adept at changing a tire in case you find yourself alone with a flat.  Bring phone, credit card/cash, extra tubes, pump/cartridges, nutrition, water, etc.  No sag as this is an unsupported ride.

Questions?   Email drjess@innersport.com

 

 

Notes from MapMyRide.
0miHead southeast on Nimitz Way toward Wildcat Canyon Rd 
0.01miTurn left onto Wildcat Canyon Rd 
2.48miHead northeast on Wildcat Canyon Rd toward San Pablo Dam Rd 
2.48miTurn right onto Camino Pablo 
4.75miTurn left 
4.76miHead northeast on Brookwood Rd toward Brookwood Rd 
4.84miHead northeast on Brookwood Rd toward Moraga Way 
4.84miTurn left onto Moraga Way 
4.89mi At the traffic circle, take the 1st exit onto Bryant Way 
4.9miHead northeast on Bryant Way toward Vashell Way 
4.96miSlight right onto Vashell Way 
4.96miHead east on Vashell Way toward St Stephens Trail 
4.99miTurn left onto St Stephens Trail 
4.99miHead north on St Stephens Trail toward St Stephens Dr 
5.96miHead northeast on St Stephens Trail toward St Stephens Dr 
5.97miTurn left onto St Stephens Dr 
5.98miTurn right toward Hidden Valley Rd 
6.13miSlight right onto Hidden Valley Rd 
6.14miHead east on Hidden Valley Rd toward Juniper Dr 
7.09miHead southeast on Hidden Valley Rd toward Acalanes Rd 
7.1miTurn left onto Acalanes Rd 
7.37miHead northeast toward Mt Diablo Blvd 
9.39miHead east on Mt Diablo Blvd toward Moraga Rd 
9.39miTurn right onto Moraga Rd 
9.52miTurn left onto Moraga Blvd 
9.53miHead east on Moraga Blvd toward 1st St 
10.41miHead southeast on Moraga Blvd toward Hawthorne Dr 
10.41miTurn right onto Hawthorne Dr 
10.46miTurn left onto Lafayette/Moraga Regional Trail 
10.46miHead southeast on Lafayette/Moraga Regional Trail toward Reliez Station Rd 
10.71miHead southeast on Lafayette/Moraga Regional Trail toward Reliez Station Rd 
10.86miHead east on Olympic Blvd toward Olympic Oaks Dr 

12.41miSlight left to stay on Olympic Blvd

Walk your bicycle

 

12.42miHead southeast on Newell Ave toward Magnolia Way 
12.84miTurn right onto Lilac Dr 
12.84miHead southeast on Lilac Dr toward Arbutus Dr 
13.11miTurn right onto Lancaster Rd 
13.12miHead southeast on Lancaster Rd toward Westwood Ct 
13.78miHead south on Lancaster Rd toward Castle Hill Rd 
13.78miTurn left onto Castle Hill Rd 
14.02miTurn right onto Danville Blvd 

14.03miHead southeast on Danville Blvd toward Crest Ave

Destination will be on the left

 

14.41miHead southeast on Danville Blvd toward Horsetrail Ct 
16.45miHead northwest on Danville Blvd 

18.19miHead southeast on Danville Blvd toward Stone Valley Rd W

Destination will be on the right

:37.8508028:-122.03284810000002:2806 

18.89miHead southeast on Danville Blvd toward Nadine Pl Continue onto Hartz Ave:37.8254511:-122.00385360000001:91 
19.4miHead northwest on Hartz Ave toward Railroad Ave Turn left onto Railroad Ave:37.8248508:-122.00319509999997:822 
19.95miHead northwest on Railroad Ave toward Church St Turn left onto Hartz Ave:37.8232169:-122.0014837:233 
20.65miHead northwest on Hartz Ave toward Railroad Ave Continue onto Danville Blvd:37.8254511:-122.00385360000001:1033 
22.4miHead northwest on Danville Blvd toward Gentle Creek Pl:37.8313588:-122.01287100000002:2806 
24.43miHead north on Danville Blvd toward Scripps Haven Ln 
24.82miHead northwest on Danville Blvd toward Castle Hill Rd 
24.82miTurn left onto Castle Hill Rd 
25.07miTurn right onto Lancaster Rd 
25.07miHead north on Lancaster Rd toward Fieldgate Ln 
25.72miHead northwest on Lancaster Rd toward Lilac Dr 
25.73miTurn left onto Lilac Dr 
26miHead northwest on Lilac Dr toward Newell Ave 
26.01miTurn left onto Newell Ave 
26.42miHead northwest on Newell Ave toward Olympic Blvd 
26.43miTurn left onto Olympic Blvd 
27.29miSlight left to stay on Olympic Blvd 
27.98miHead west on Olympic Blvd toward Reliez Station Rd 
27.99miContinue onto Lafayette/Moraga Regional Trail 
28.13miHead northwest on Lafayette/Moraga Regional Trail toward Hawthorne Dr 
28.37miHead northwest on Lafayette/Moraga Regional Trail toward Hawthorne Dr 
28.37miTurn right onto Hawthorne Dr 
28.42miTurn left onto Moraga Blvd 
28.42miHead northwest on Moraga Blvd toward Victoria Ave 
29.3miHead west on Moraga Blvd 
29.31miTurn right onto Moraga Rd 
29.44miTurn left onto Mt Diablo Blvd 
29.44miHead west on Mt Diablo Blvd toward Plaza Dr 
30.25miSlight right to stay on Mt Diablo Blvd 
31.44miSlight left 
31.46miHead southwest toward Acalanes Rd 
31.47miSlight left onto Acalanes Rd 
31.74miTurn right onto Hidden Valley Rd 
31.74miHead northwest on Hidden Valley Rd toward Knox Dr 
32.7miHead west toward Hidden Valley Rd 
32.86miTurn left onto St Stephens Dr 
32.86miTurn right onto St Stephens Trail 
32.87miHead southwest on St Stephens Trail toward Vashell Way 
33.84miHead south on St Stephens Trail toward Vashell Way 
33.84miTurn right onto Vashell Way 
33.87miHead southwest on Bryant Way toward Bryant Way 
33.93miHead southwest on Bryant Way 
33.93miAt the traffic circle, take the 1st exit onto Moraga Way 
33.99miTurn right onto Brookwood Rd 
33.99miHead southwest on Brookwood Rd toward Orinda Theatre Square 
34.06miSlight right 
34.07miHead west on Camino Pablo toward Santa Maria Way 
36.34miTurn left onto Wildcat Canyon Rd 
36.34miHead southwest on Wildcat Canyon Rd toward El Toyonal 
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Hacks to Training Like a Pro

Jelly Belly
We are excited to have a our friend and nutritionist, Anna Foletta, contributing to our blog, kicking off the new year right for athletes with full-time jobs and families.

Hacks to Training Like a Pro

by Anna Foletta

 

Professional Triathletes get paid to train, eat, drink, and sleep. And then, do it all over again. Not to mention weekly massages, chiropractic adjustments, personalized meal plans and prepared meals.

The average age grouper – even the elite age grouper—can’t compete with that. With grueling work schedules, family demands and whatever else life decides to throw your way, it can become more than overwhelming to keep up.

Acknowledging that you don’t have the flexibility and/or the budget for these luxuries isn’t the end of your tri career.

Implementing these 6 hacks now, will help you create real-life recovery habits before the season starts!

 

  1. Don’t de-prioritize your Z’s because it’s not the night before a big race. The body’s internal recovery and repair system is hardest at work while you’re sleeping and while you may not be able to take a nap on a daily basis you CAN aim for quality sleep on a nightly basis.
    • Set the temperature in your room to cool
    • Keep bedroom lighting dim & avoid artificial lights / electronics
    • Make tomorrow’s ‘to do’ list if your mind tends to wander
    • Wind down early – hours slept before midnight are proved to be most beneficial
    • Supplement with Magnesium and/or Tryptophan if you struggle with falling asleep
  2. Eat for the season – tri season that is – not the holidays.   That doesn’t mean you can’t indulge at the office party, but you should be thinking about nutrient density as your daily fuel source.
    • Try adding these nutrient rock stars to your weekly regime to boost mineral and vitamin stores that often get depleted in athletes;
      • Bone Broth
      • Liver
      • Collagen
      • Dark Leafy Greens
  1. Plan for recovery. Whether you’re a working athlete, parent, or caregiver – you’ve got a busy schedule and sometimes that calls for fitting in an impromptu training session when schedules permit. Ensuring that you’ve got some carbs and protein in shortly after finishing can make a HUGE difference when it comes to muscle fatigue or soreness going into your next training session.recovery
    • Aim for 4 grams of carbs to every 1 gram of protein after an endurance training session.
      • Real Food: Banana + 2 Tablespoons of Nut Butter
      • Bar Options: Bonk Breakers, Lara Bars
    • Aim for 2 grams of carbs to every 1 gram of protein after a strength training session.
      • Real Food: Egg / Potato Salad (3/4 C Potato, 2 Eggs)
      • Bar Options: Dales Raw Bars, Vega Sport
  1. Hydrate.  The combination of colder weather, fewer and/or less intense workouts can lead to a decrease in water consumption.
    • Have a glass of pure H2O on your desk as well as a water bottle in the car making it convenient to stay hydrated.
  2. Restore.  Sooth achy muscles from the outside – in!
    • Soak in an Epsom salt bath weekly. Epsom salt can be found inexpensively in the first aid aisle of your local drug store.
  3. Train as you plan to race. When it comes to your sports nutrition don’t leave it to the last minute. Liquid, solid, real food, or a combination – if you’re looking to implement a new strategy next season start working out the kinks now.

 

Resources:

About Anna Foletta:  20140618_155317

Anna Foletta is a Nutrition Consultant that focuses on sports performance, hormone balancing and gut management. She has been an athlete her entire life, ranging from softball, to triathlon to ultra-running.  Anna’s goal is to help you balance your internal environment while continuing to do what you love!”   Questions? 

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Exercises for the Foot Core

"Gray444" by Henry Vandyke Carter - Henry Gray (1918) Anatomy of the Human Body (See "Book" section below)Bartleby.com: Gray's Anatomy, Plate 444. Licensed under Public Domain via Wikimedia Commons - https://commons.wikimedia.org/wiki/File:Gray444.png#/media/File:Gray444.png

“Gray444” by Henry Vandyke Carter – Henry Gray (1918) Anatomy of the Human Body (See “Book” section below)Bartleby.com: Gray’s Anatomy, Plate 444. Licensed under Public Domain via Wikimedia Commons – https://commons.wikimedia.org/wiki/File:Gray444.png#/media/File:Gray444.png

IT’S ALL ABOUT THE FOOT

 

Please join Dr. Jess of Innersport and Press Play for an informative and active foot exercise session on Thursday, January 21st, 2016 at Sports Basement Berkeley and Wednesday January 27th at Transports Solano Ave.

 

For:  Anyone standing, moving, jumping, running, throwing, or playing while on his/her feet.   The exercises will be easy to implement even for those with busy lives. For adults and teenagers.

What:  Foot exercises to rehab and strengthen feet, improve running, squat, sport performance, and prevent injuries up the kinetic chain.

Both Transports and Sports Basement will be generously giving 20% off coupon for those attending!

Why:  The foot and hip are intimately connected and communicate at all times when you are on your feet.  Research and clinical experience has shown us that once an injury occurs to the foot or ankle, the hip is affected.  Unfortunately, the knee is caught in between.  Therefore, we will review foot exercises to keep the foot/ankle, knee, and hips happy.

 

When and Where:

 

 

  • Wednesday, January 27th 7:00-8:00PM:  Transports, Solano – 1559 Solano Avenue
    Berkeley, CA 94707
    510-528-8405

 

Bring:  Pen and paper or phone with camera/video capabilities, yoga mat and/or towel, and bare feet!

REGISTRATION:  Register here…   You MUST register AND attend to receive all exercises in video format as well as 20% of coupon from Sports Basement and Transports.

Cost:  Free to Sports Basement, Transports, Innersport, and Press Play family and friends!  Grab a friend.  Bring your teammates.  Share.  Tweet.  Spread the word!

 

 

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Free Track Workouts

purplepatch-5
Please join Press Play‘s very own Peter Mendes and purplepatch Fitness for free track workouts at Piedmont Track on Wednesdays at 6AM.  

From purplepatch:  “It is open to everyone – all levels and we will progress throughout the year. We really like to encourage everyone and can modify for all types of runners.”

Who: Open for everyone to attend

Where:   Piedmont High School Track:  800 Magnolia Ave, Piedmont, CA 94611
When:    Wednesdays at 6AM
What: Run workout, speed, drills, technique, strength and conditioning exercises  

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Bay Area Bike Fit Services Now in Danville, CA

bike fit-7

Now TWO LOCATIONS for Bike Fits!

Press Play Lab is pleased to announce we are bringing our state-of-the-art bike fits to Danville, CA.   We are joining an already stellar team at Pegasus Bicycle Works in downtown Danville.

PBW-logo-final

Details

Bike Fitter:  Mitchell Reiss

When:  Every Friday

Where:  Pegasus Bicycle Works

Scheduling:  click here.  Or call 510-883-1126

What:

forces inefficent

 

 

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Top Ten Gifts for Triathletes

Give the Gift of a PR!

Dynamic Measurements

Tri bike fit

Not only is triathlon an expensive sport, it is also a lifestyle.  Some feel it’s a necessity to swim, bike, and run in life.  Let’s face it… there are many worse things to which to be addicted.  So why not support a healthy lifestyle by giving that someone special a tri gift?  This list is certainly not limited to all fun potential triathlon gifts.  We decided to dig deep and come up with gifts triathletes may not have or buy for themselves.

You’ll see we are biased towards some services below.   There is a reason for that… we believe them to be the best investments for triathletes to perform optimally and injury-free and that is why we provide them in our clinic year-round.

 

10.  Waterproof iPod Shuffle – no case necessary!

9.  Power trainer such as the Computrainer or Wahoo Kickr… or Rollers

8.  Non-BPA water bottles

7.  Compression Boots or EMS (muscle stim/recovery)

6.  Triathlon Coaching

5.  Lactate Testing

4.  ART  (activerelease.com) or Massage Package

3.  Bike Fit

2.  Run Analysis

1.  Kona Ironman Championships Lottery Ticket

 

Happy Holidays!

 

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Choosing the Right Saddle

The Science Behind Choosing a Saddle

 

Sample Saddle Pressure Data in 3D

 

Please join us Dec. 3rd at 7PM for a class on saddles for road and triathlon bikes.  This free class is for those wanting to learn how to choose the correct saddle for their road or triathlon bike.

 

You will learn:

Sample Saddle Pressure Data

  • the interaction between body and saddle
  • pelvic anatomy
  • how saddles help performance and comfort
  • the purpose of certain saddle styles
  • the purpose of saddle shapes and contours for various body types
  • saddle examples for triathlon and road bikes
  • the science behind choosing a saddle
  • about our saddle demo program
  • how tightness and restrictions can affect saddle fit
  • how fit can affect saddle comfort
  • which saddle is right for you

 

 

Where:  Innersport/Press Play Performance Lab   1250 Addison St. Suite 1o2, Berkeley, 94702   www.pressplaylab.com

When:  December 3rd, 2014   7PM

Cost:  FREE!   Tell your friends!

RSVP:    mitchell@innersport.com

Blausen.com staff. "Blausen gallery 2014". Wikiversity Journal of Medicine. DOI:10.15347/wjm/2014.010. ISSN 20018762. - Own work. Licensed under Creative Commons Attribution 3.0 via Wikimedia Commons -

 

 

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The Science Behind Choosing the Right Saddle, Core and Flexibility Class for ALC

Innersport has been a proud supporter of ALC since Dr. Greaux worked the Sports Med tent at ALC2 and 3.  We have helped numerous cyclists ride the 585 miles injury-free since 2003 and have the ride of a lifetime.

Join us on March  4th and 11th for a seminar you won’t forget!  We will discuss core strength for cyclists,  your interaction with the saddle, demo a saddle pressure system bike fit and run you through our special 3D mobility routine to perform as a warm-up.  You will receive a handout of the 3D mobility exercises as well as a discount on cycling analysis at Innersport.

What is the Saddle Pressure Sytem? 

Innersport is now the proud owner of Saddle and Foot Pressure Sensor Data Collection System from Gebiomized.  We are able to determine the correct saddle for you by using a saddle pressure sensor pad on various saddles, looking for the best fit that gives you the most uniform pressure over the saddle.  However, more often than not, it’s not JUST about the right saddle, but the right fit that will make the saddle more comfortable and efficient, thus increasing performance.  We are able to use the saddle pressure sensors to determine the best bike fit for your body.

Sample Saddle Pressure Data

Sample Saddle Pressure Data

Sample Saddle Pressure Data in 3D

Sample Saddle Pressure Data in 3D

 

 

 

 

 

 

 

 

 

 

What:  Core Clinic for ALC Cyclists

Where:  Innersport  1250 Addison St. Suite 102, Berkeley, CA 94702  510-883-1126   www.innersport.com

When:   March 4th   6:45PM

What to wear:   Workout Clothing and bring a yoga mat if you have one.

RSVP:   alana@innersport.com   SPACE IS LIMITED!

 

What:   Choosing the Right Saddle and 3D Flexibility Class

Where:  Innersport  1250 Addison St. Suite 102, Berkeley, CA 94702,  510-883-1126  www.innersport.com

When:   March 11  6:45PM

What to wear:  Flexible clothing

RSVP:  alana@innersport.com   SPACE IS LIMITED

 

 

 

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Novel Treatment for Tendonitis

Dr. Selina Shah

Dr. Selina Shah

 

KNOWLEDGE IS POWER…

Got Tendonitis?  Want to learn the most up-to-date, current research on tendon pathology, evaluation using ultrasound, and treatment options?

Please join us on May 15th as we welcome Selina Shah, MD to review research on novel treatment for tendonitis.

Even if you are not currently injured, this is a must-attend event to be educated on this very common, repetitive stress injury.

Innersport is honored to host one of the leading and experienced doctors in tendonitis.  Please see her bio below.

Selina Shah, MD, FACP is a board certified sports medicine physician at the Center for Sports Medicine in San Francisco, CA and Walnut Creek, CA. She has several years of experience caring for athletes of all ages and abilities from weekend warriors to Olympians. She often utilizes musculoskeletal ultrasound for diagnoses which has several advantages over MRI: it can be done in the office, it is cheaper, it has better distinction of tendon pathology, and it allows for dynamic imaging. She is also managing concussions and utilizing ImPACT for neuropsychological testing.

She is a team physician for USA Weightlifting and USA Figure Skating and travels with the athletes internationally and nationally. She has done a volunteer rotation at the US Olympic Training Center in Colorado Springs. She is a member of the USA Gymnastics Referral Network. She has worked with USA Track and Field, Ironman USA, the Senior Olympic Games, World Gymnastics Championships, and Nashville Predators Ice Hockey. She is also a team physician for Northgate High School in Walnut Creek, CA.

She is the dance company physician for the San Francisco Ballet School, Liss Fain Dance Company and Diablo Ballet. She is a physician for Berkeley Repertory Theater, Mill’s College, St. Mary’s College, and Northgate High School. She takes care of the performers for Cirque du Soleil when they come to the San Francisco Bay Area. She has taken care of several Broadway performers including those from American Idiot, South Pacific, and Lion King, and the Book of Mormon.

Dr. Shah has been an athlete all of her life. She was a competitive artistic and rhythmic gymnast and swimmer. She has over 20 years experience as a dancer. She has danced professionally with a Bollywood Company and salsa dance company. She remains active in dance, running, yoga, and strength training.

 

Where:   Innersport   1250 Addison St. Suite 102,  Berkeley, CA 94702

When:    May 15, 2013     7:15PM

What:     Presentation on current research on diagnosis and treatment of Tendonitis

For:         All athletes, injured or not.  Repetitive Stress Injuries (RSI), repetitive work injuries.

RSVP:      drjess@innersport.com   We’d love to see you there!

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