TERRE HAUTE —
As an athlete of any kind there are a few areas you may want to improve, but have not taken the time. Consider winter a time to improve your technique and recover from a hard season of training/racing. Cross training and technique drills are two great ways to improve performance in the off-season.
Cross training can be defined as some type of sports/fitness training outside of your normal routine. Cross training and technique drills are an excellent way to become a more efficient and better athlete, lose weight, or overcome a plateau in a training program.
An additional benefit of cross-training is strengthening muscles not normally used in your specific sport. Cross training promotes active recovery of primary muscles you rely on in your sport. In addition, it trains accessory muscles that usually assist in your performance. Cross training can also strengthen more of your overall musculature helping you reduce overall fatigue during competition.
There are two types of cross training: Non-impact cross training means your hands and or feet are not repetitively striking a surface, and impact-based cross training involves hand and or feet contact with a surface stressing the joints and bones. If you regularly participate in impact-based sports, such as running, basketball, or walking, you should consider non-impact cross training to give the bones and joints a rest.
Non-impact based cross-training suggestions: Deep water running/aerobics/swimming. Shallow water involves minimal impact. If you have joint issues strap on a floatation belt and go into deep water. Cycling, elliptical training, stair climbing (machine) also provide cardiovascular workout with no direct skeletal impact. Strength training is mostly non-impact but provides excellent bone strengthening qualities.
Impact-based cross training suggestions: Skipping rope, stair climbing-real stairs, running, walking, plyometrics.
Another excellent way to improve performance is practicing technique drills. Adding running or swimming drills to each workout with help you become a more efficient athlete. If you have seen an athlete who tends to fall-apart or lose focus late in competition, it’s likely he or she can benefit from technique drills. Don’t be concerned about losing any of your fitness base by adding drills because most drills are very labor intensive.
Swimming drills, for example Total Immersion, can encompass an entire workout. Perfecting your respective sports drills takes commitment, time, and focus. There is a saying that 99 percent correct is 100 percent wrong. When practicing drills and technique just starts to get sloppy you should move to the next drill, or recover with easy swimming. In no time, you’ll be swimming easier and likely faster than ever before.
Cycling and running drills can be located on various internet sites or through coaching. Having a qualified trainer assist with these is beneficial in learning and maintaining perfect technique through training.
One caveat when technique training: resist the urge to resume junk mileage and poor technique for the sake of looking bad or getting beat in the presence of training partners. Recruit them for drill training since misery loves company.
Cross training and technique drills can give your racing and fitness extra punch in the spring. Incorporate them into your routine and see for yourself why professional athletes embrace cross-training.
Chris Davies, MS, owns Fitness Solutions, Inc. He can be reached at Fitsolutions1@msn.com.
Valley Life
CHRIS DAVIES: Incorporate cross training, technique drills into routine
- Valley Life
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FAMILY TIES: While searching for my grandfather, I found my mother
I remember the afternoon my mother received the chilling news from her nephew that her oldest sister and brother-in-law had been killed in a car/bus collision.
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GRAPE SENSE: Same old whites getting you down? Try something different
If the same old Chardonnay, Riesling or Pinot Grigio is getting you down, try something different.
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TRIED ‘N’ TRUE: A Rhubarb Nut Bread for the season
Last fall we went to the Covered Bridge Festival. Gene loves to go. Anyway, I got to talking to this lady, Treva Smith, at Bridgeton.
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ENGAGEMENT: Published May 12, 2013
Stoelting-Steele
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Friends of Library plans annual book sale
The Friends of the Vigo County Public Library is planning its annual book sale from 9 a.m. to 4 p.m. Saturday and from 1 to 4 p.m. May 19 in the Main Library Lower Level Meeting Rooms A, B, C and D.
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Woman’s Press Club celebrates 100 years
On Feb. 18, 1913, a group of 13 female journalists and activists met for lunch at the Tea Room in L. S. Ayres Department Store in downtown Indianapolis to found the Woman’s Press Club of Indianapolis.
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Children’s Museum to host orientation for summer volunteers
Those who are looking for a way to give back to the community and have fun at the same time are invited to attend a volunteer orientation session at the Terre Haute Children’s Museum from 4 to 5:30 p.m.
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Walk for greyhound rescue
A family pet walk fundraiser open to all breeds is set for at 2 p.m. May 19 at Buggs Temple on the Canal Walk in Indianapolis.
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‘Food Safety: From Garden Gates to Dinner Plates’ workshop coming up in June
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Scams are brown bag focus
The Vigo County Public Library’s next brown bag event, “Don’t Be a Victim!” featuring Amy Wardlow, is set for 12:10 p.m. Thursday at the main branch.
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Countryside, Kalorama gardens celebrating opening weekend
Countryside Gardens, owned by Terry and Jennie O’Rourke, and Kalorama Gardens, owned by Steve and Linda Gard, opened for the season this weekend. Both gardens are in Marshall, Ill. Opening days continue from 9 a.m. to 5 p.m. today.
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Saturday seminar to bring nationally known genealogists to Ivy Tech
The Wabash Valley Genealogy Society is offering the public a unique opportunity to learn more about the new techniques and methods now available for individuals interested in doing genealogical research on the Internet.
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Evening Thyme Garden Club to host garden fair at Clark County Fairgrounds
The Evening Thyme Garden Club will present the 15th annual garden fair from 8 a.m. to 2 p.m Saturday at Clark County Fairgrounds in Marshall, Ill., with free parking and admission.
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Student mentoring program offers one-on-one technology instruction
The Connecting Generations Mentoring Program can help those who would like one-on-one instruction on how to use the Internet or other technology.
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CULINARY COURSES: Clabber Girl Classroom Kitchen provides variety of cooking courses for the Valley
There are a few taste-bud-tantalizing-perks for having America’s leading baking powder producer in your backyard. For nearly 120 years, Clabber Girl has been a staple in Terre Haute. In 1899, Hulman and Company began offering up what was to become one of the oldest brands in the country, Clabber baking powder. In 1923, the company changed the baking powder brand name to Clabber Girl.
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CHRIS DAVIES: Keep sodium levels in mind when sweating buckets
Salt, or sodium, is vital to life. Too much or too little sodium can cause all kinds of problems in your body. How much sodium do we need if we are exercising consistently?
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YOUR GREEN VALLEY: Union Hospital creates community garden
Union Hospital will be opening a community garden on its campus in mid-May. Before they embarked on such a challenge, they looked to their neighbor Indiana State University for advice.
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TRIED ‘N’ TRUE: Try this when you’ve got to avoid salt
I have a good friend in an assisted living complex. She went to her doctor last winter and he told her she had to leave off the salt. My mother used this when dad couldn’t have any salt.
I like to keep this on hand. In summer when it’s real hot I keep in refrigerator. Keep in an air tight container. -
NEWSMAKER: May 5, 2013
Carolyn Whitcomb Jeffries was installed as president of the State Huguenot Society of Indiana on April 21 at Meridian Hills Country Club of Indianapolis.
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ANNIVERSARY: Published May 5, 2013
Mr. and Mrs. Larry Abel
Larry and Rose Abel will celebrate their 40th wedding anniversary.
The couple will have a reception in June. -
ENGAGEMENT: Published May 5, 2013
Nasser-Haynes
Kayla Kristine Nasser and Geoffrey Miller Haynes, both of Terre Haute, were united in marriage on Sept. 22, 2012, at Crosslane Community Church, officiated by Brett Wilson. -
RIVER OF SOUND: Composer sees symphony bring his musical imagination to life
David Watkins smiled as he stood on the Tilson Auditorium stage. The audience stood, too, applauding.
Two of his compositions had just been performed by the Terre Haute Symphony Orchestra. Neither piece — “A Wabash Portrait” and “River Fanfare” — had been played publicly in decades. -
GRAPE SENSE: The greatest thing to happen to wine since screw caps
Wine industry innovation has been pretty limited beyond winemaking. Arguably, screw caps and synthetic closures have been the most influential innovations in recent years.
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TRIED ‘N’ TRUE: Healthy Granola Bars good for everyone
I always liked Granola bars. Also Granola, to eat by handful. Pat Coolley always keeps granola on hand to nibble on. I don’t like raisins so I use dried cherries or cranberries instead. Instead of brown sugar use Splenda or your choice. I also use sugar-free syrup. So my husband, Gene, can eat these bars, too. This recipe comes from Rose Hill Community Church.
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Marie Cunningham celebrates 95th birthday
Marie K. Cunningham of Terre Haute will celebrate her 95th birthday on May 5, 2013, during an open house from 2 to 4:30 p.m. in the activity room of Cannon Inn.
A party with cake, coffee and punch is planned. -
Engagement: Published April 28, 2013
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Anniversaries: Published April 28, 2013
Mr. and Mrs. Gene Stephens
Mr. and Mrs. Everett Brown
Mr. and Mrs. Merrill Schroer
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The Beauties of Spring: Stunning array of wildflowers bloom each spring in Collett Park
Groundskeepers put off the first mowing of Collett Park each spring.
Admirers of the place, Terre Haute’s oldest park, like it that way.
A stunning array of wildflowers covers the 21-acre lawn for a few short weeks. Those plants, known as “spring beauties,” emerge in March, bloom in April and go dormant by May, when the brilliant waves of white and pink flowers disappear. -
YOUR GREEN VALLEY: Intern working to improve city's sustainability
In 2012 officials with the Institute of Community Sustainability at Indiana State University arranged for a meeting with Terre Haute Mayor Duke Bennett. The meeting resulted in the placement of an unpaid sustainability intern in the Mayor’s office.
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TRIED ‘N’ TRUE: Make these party potatoes in advance
I always enjoy mashed potatoes. I never thought you could improve them. But this is so good.
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