48 - Physiotherapist Jon Gabai

2:00 how do you access physical care when in-person visits are no longer possibleCheck to see if your rehab team is doing virtual appointmentsA good therapist can assess issues quite well simply by talking to a client4:30 in these uncertain times, it’s extra important to focus on your ‘why’7:00 prehab: avoiding injury before it happensMost injuries in endurance sports are overuse, and therefore avoidableExample of drinking plenty of water when sitting down to work will force you to stand periodically to go to the bathroom11:30 managing  the transition from riding outdoors or a mix of outdoors and indoors to riding exclusively indoorsRespect adaptation - give yourself time to adapt to the new modalityInjury happens when force / load exceeds capacityRespect the 5% - 10% difference in ability to generate power indoors compared with outdoors Build-in some short breaks if riding indoorsTake the long view and avoid overcooking any individual workout22:30 Jon’s thoughts on integration of physiotherapy and bike fitting26:00 innovation in bike fitting technology and practice28:45 how often should you reevaluate your bike fit?‘A bike fit is more like a haircut rather than a vasectomy’Get a fit anytime you change your training, your equipment, or your goal race32:15 the role of the Virtual Wind Tunnel testing tool in bike fitVery useful in the right hands, but potentially harmful when misapplied35:30 Gebiomized pressure mapping in bike fit37:30 the value of training teamsCommunication between the team members is key39:30 the value of resistance  trainingIntegral as part of the big training picture, and potentially very advantageous, but can be done wrong and be harmfulUse resistance training to restore balance to the body. Imbalance is often exacerbated with swim-bike-run training.43:00 resistance training programmingHigh load, low reps for strength development (3-5 reps of 5-9 sets for the training session). Load should be high enough that you cannot do 6 reps.2-3 sessions per week, scaling back when closer to racingLow load for isolation exercises intended to restore balance: practice makes perfect. Ideal for early season / offseason49:00 stability and mobility: stability should come before mobility54:00 warm upsThe focus should be to increase body / muscle temperature. So wear clothes appropriate to increasing that temperature.Include some target workout / race pace workGet the muscles firing with neuromuscular activation work like the classic A, B, C drills63:00 be kind to yourself! Health and family come first.68:00 support your local small business!To learn more about Jon and his team at Intrinsi or to book your virtual appointment, please visit their website.