Time for a swift one

Manageable day which was good. Got 50 minutes at the gym persevering with the excerises. In fact here they are below.

On other matters need to get on the bike this weekend. My body starts screaming at me after 3 days of no activity. Also day #15 with no run. They are slowly clocking up and still no clearer when I will be able to pound the pavement again.

Also apparently this stuff 🔼G is all the rage at the Olympics.

It got me thinking about doping in amateur sport.  You cannot tell me that someone holding 45kmh over 4 hours is not on some kind of juice (may be they already had the stuff above). That's basically what they do for Ride London and that goes over a few hills including Box Hill. The reality is though that for every top 10 club runners or riders there will be at least 2 who are cheating. In the UK they reckon it got so bad that professional riders were loath to racing with amateurs due to the risk of being smoked.

1. Standing Decompression : (decompression refers to breathing pattern, imagine fully inflating and deflating lungs with each breathe)

Breathing should be:
A. Rhythmic - refers to ratio so 5 counts in/ 5
Out
B. Smooth - even power through each breathe
C. Heart centred.

Stand with big toes touching. Expand gap between bottom of rib cage and hip bones. Hinge hips back slightly. Create a frame with your arms in front. Breathe hold position for 1min. Squeeze through inner thighs, butt, and abdominals.

2. Woodpecker : stand in a split stance.  Rear foot on the ball. Keep front knee behind ankle. Expand gap between ribs and hips. Press chest forward over knee. Create frame with arms. Press down through front heel, squeeze butt. Breathe and hold for 1min. Rot other side.

3. Founder : Place feet as wide as you can. Turn toes in slightly. Expand gap between ribs and hips and hinge forward (maintain length in spine) squeeze up through inner thighs and butt. Breathe hold pattern for 1min.

4. Oblique crunch / ITB stretch pattern.
Lay on your back.
Cross R leg over L and pull down to R side.
Reach up with L hand to make crunch and then reach back behind head.
Do 10 reps each side.

5. Supine Bridge :
Lay on your back.
Reach both arms overhead (behind)
Turn up toes
Expand gap between ribs and hips.
Squeeze butt and lift up about an inch
Hold and breathe for 2 x 15secs

6. Back Extension
Face down.
Feet and knees together
Position arms at 90 degrees and pull elbows towards butt.
Squeeze inner thigh and butt.
Lift chest up and down slowly, eyes down.
Do 15 reps

7. Sky diver hold.
Immediately after back extension.
Bent up lower legs about 6 inches off floor.
Pull elbows back towards butt.
Squeeze up through inner thigh, butt, abs and lower back.
Hold for 15secs rpt x 2.

Then repeat these exercises in order 2-3 x do every day.