Triathlon Recovery System-lite

Triathlon Post Event Recovery using the World Run Recovery System To translate article suggest following link http://translate.google.com/translate

Triathlete Post Event Recovery

Many years since I was a massage student and I had to do a set number of hours for my qualification at sporting events-one of the areas I chose to work was in triathlon-these are held in the bay area where I lived at the time Sunday mornings along with other students I would turn up at the event and set my table up in the recovery area they provided for us and wait for the first people to finish to come in to be fixed up with their muscle soreness and fatigue The lucky ones got back early and were first onto the massage table for us to work (and learn) onand as more people got back, the lines of fatigued sore triathletes’ got larger and longer-and colder and stiffer as they waited for their turn on the tables As students we were massaging as hard and as fast as we could, and the athlete on the table would be asking us to sort out problems of soreness and tightness, and would point out areas they had been having problems with while they were cycling/running/swimming Meanwhile the lines got longer-most of the people finishing came straight to wait for their after event muscle recovery work so did not stop to cover up by getting a blanket or track suit-and if they had, they would have had to remove it for the massage anyway

The event is over-now the blisters have to be fixed and muscle stiffness sets in The objective for them next is to recover as quickly and safely as possible and they did this using the World Run Recovery System-an alternative simple oil free, effective option 1 Copyright 2008 Michael Gillan ultra marathon recovery specialist http://aching-legs-relief.com/triathlete_recovery.html

Triathlon Post Event Recovery using the World Run Recovery System Cramping and hypothermia

As students we did not understand cramping or hypothermia and really it wasn’t our problem-if someone cramped up during our recovery work, we would suggest that they had not been drinking enough fluid-with the onset of hypothermia which luckily we did not have to deal with, we just pushed the poor person with it off to the first aid people to deal with it Now I work in the area of ultra marathon running and walking-a group of people who are extreme in their choice of sport-I have since learned a lot more about cramping and hypothermia after events and of course muscle recovery-which is a common problem for all athletes Cramping

There are many causes of cramping-medical, biomechanical, other causes, and sports related-some people cramp up when they are in an event for no apparent reason, others because their fluid and salts exceeds their output and they do need re-hydration to help with recovery Cramping during recovery work

Many athletes who have not cramped during the event, cramp on the recovery when on the table, I used to find that this was during the stretching phase-at first like everyone else I assumed that the ones who did this had not been drinking enough while out there The ‘muscle self-defence mechanism’ recovery induced cramping

After hours of competition during which the legs and muscles are under heavy stress-the moment the stress stops, the body starts its repair processes-the muscles are fatigued and they need time to wind down and absorb the rubbish that has collected in them Finger initiated cramping

! The theory is that working on the muscles using the fingers into the tissues is the way to help them disperse this rubbish and it can if the work done is appropriate for the job in hand But it can also initiate the dreaded cramp if done too hard-and the problem is that no one knows how hard too hard is-the pain perception of the athlete has changed because of event related soreness, cold, endorphins and emotional reasons Whoever is doing the work has no perception of the pressure and extra stresses they are putting on and into the muscles and its structures and they may be initiating cramping by using their fingers on them (*reference sources are on p.6) When I started in ultra I was using my fingers in a conventional style of working on the muscles with my fingers and had many episodes of cramping to my credit during the recovery process-when I changed to working with the muscles, I had very little-in fact at the 1996 Nanango 16 day 1000 Miles (1600 kilometers) I had no problems with cramping at all Hypothermia in the recovery area-heat lost through radiation

Standing in lines waiting for a turn on the table for recovery work to be done without covering up and cooling down is asking for hypothermia-the triathlete has just returned, they are hot and sweating-the event is held near water so there may be breezes blowing over the skin which takes the body heat away until the core temperature drops Cover up on stopping and stay covered until you have cooled properly 2 Copyright 2008 Michael Gillan ultra marathon recovery specialist http://aching-legs-relief.com/triathlete_recovery.html

Triathlon Post Event Recovery using the World Run Recovery System

These guys are doing a fun run of 60 kilometers for the day-they knew if they did not cover up they could go into hypothermia There are usually just the local first aid people to fix blisters and treat for heat and cold related problems and a few local massage therapists to help those who have pushed the boundaries too far

Many triathletes study all the training manuals and spend a fortune on equipment and get advice on injury prevention-but do not have any recovery plans for after the event other than to go home and suffer with soreness and stiffness until they get over it Recovery after pushing the boundaries is easier than people think There is much information on the internet and organisers have top athletes and trainers discussing equipment, training, and tactics-but there is one tactic that is not discussed very much and that is recovery after it is all over Recovery is a subject that is difficult to deal with for many people because there is a mystique about it and much of it is scientific that most ordinary runners cannot understand or do for themselves

My secret weapon of recovery when I looked after the Danish National Running Team at the 2007 24 Hour World Championship consisted of the chair next to the drink bottles What do I do that is different to other more difficult to use recovery system? I simply stopped working on the muscles and started to work with them How does it help the fun runner who just wants to recover from the fun they had? It makes it possible for them to recover without any training, specific techniques or equipment

The most important change in my approach though was to accept that in the recovery phase, most of the time there is no injury to fix-but with a little help the body can be assisted to recover itself 3 Copyright 2008 Michael Gillan ultra marathon recovery specialist http://aching-legs-relief.com/triathlete_recovery.html

Triathlon Post Event Recovery using the World Run Recovery System Recovery is important-and the quicker it is started the faster the recovery The most effective time to get onto this is while they are in the 'window of opportunity'-while both they and the muscles they are still warm and flexible Assisting the muscles to get rid of by-products and wastes that have formed is a priority and it does not need to be done on a massage table by a professional-anyone can do it

the muscles being enlisted to assist in their own recovery In the normal course of events there is very little injury other than small micro-tears in the over used muscle tissues-unless there has been a problem from an exterior sources such as impact or biomechanical causes (the running shoes, surface, blisters) to increase muscle stress, trained muscles are not injured in the conventional sense Using conventional methods of recovery is not appropriate at this time and it may be ineffective as these are being repaired by the body itself, any intrusive outside interference will slow this process. *Some research has shown that conventional systems do not help with recovery if it is done within 2 hours of the end of the event-but all agree the athlete is still benefiting from the psychological effect more than the physical as it gives after competition winds down. There is nothing wrong with the legs, the muscles are just fatigued so they is basically nothing to fix on there is no point getting in using complicated recovery systems that •

Will cost a great deal of money

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Will take a lot end of study

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Will need equipment

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Will need SOMEONE to use it

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Many athletes do not have an understanding partner who will help them to recover from the run and so they need something that will be easy to do, and will be effective when it is used.

The World Run Recovery System has been tested by many runners and walkers around the world ( www.worldrun.org)

4 Copyright 2008 Michael Gillan ultra marathon recovery specialist http://aching-legs-relief.com/triathlete_recovery.html

Triathlon Post Event Recovery using the World Run Recovery System The World Run Recovery System The World Run Recovery System offers an alternative way of assisting the body to recover without interfering with the healing processes that are already occurring-and it does this without putting the muscles at risk of being injured by too much pressure generated by the ends of the fingers working into the tissues at this early stage of recovery. The system works by using the bodies own mechanics of bones, joints, and muscles to push used blood and toxins from the lower legs-these can then be replaced by fresh blood-oxygen filled blood which will enhance recovery time and speed the recovery of the sportsperson Enhancing recovery quickly and easily using the principles of

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Simplicity

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Predictability

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Consistency

Using these 3 principles it is possible to not only enhance recovery times, but to do it without the inconvenience of disrobing or using oils or equipment such as massage table towels or needing the handskills or techniques of modern massage practises.

The advantage of this type of system is that it gives independence to the fun runner to take part in their own recovery It gives them freedom to start the own recovery straight after the run no matter how long it takes them to finish and continue the recovery at home in privacy The World Run Recovery System-recovery for the masses using Massage Lite The World Run Recovery System is a simple system that is easy to use without the need for equipment other than the hands 5 Copyright 2008 Michael Gillan ultra marathon recovery specialist http://aching-legs-relief.com/triathlete_recovery.html

Triathlon Post Event Recovery using the World Run Recovery System *References and citations PubMed-Manual massage and recovery of muscle function following exercise: a literature review. PMID: 9007768 [PubMed - indexed for MEDLINE] The mechanisms of massage and effects on performance, muscle recovery and injury prevention. PMID: 15730338 [PubMed - indexed for MEDLINE] http://www.webmd.com/content/Article/92/101950.htm SOURCES: Hinds, T. Medicine & Science in Sports and Exercise, August 2004; vol 36: pp 1308-1313.

!Cramping Pain receptor adaptation-excitation of pain fibers-increase insensitivity-appraisal of damaging stimulus (P.521) ‘Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0

Ischemia-blood flow blocked-lactic acid in the tissues-pain (p.521) ‘Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0726-3994-0 Action potential-Peripheral Nervous System-stimulation of sensory neurons-action potentialactivation by indentation of skin (P.98) ‘Textbook of medical Physiology” (Physiology- fourth edition-Robert M. Berne, Mathew N. Levy, Bruce M. Koeppen, Bruce A. Stanton-Mosby ISBN 0-8151-0952-0)

6 Copyright 2008 Michael Gillan ultra marathon recovery specialist http://aching-legs-relief.com/triathlete_recovery.html

Triathlon Post Event Recovery using the World Run Recovery System What they say about the World Run Recovery System Michael’s methods of massage and blister care helped me to stay mobile throughout the race and to recover quickly afterwards. His techniques are safe and gentle. Unlike some treatments, which put the runners and walkers at risk of muscle tears or infection, Michael’s techniques are gentle, safe, reassuring, and highly effective. They enhance comfort and flexibility, build confidence, and promote success. This booklet will help others to learn and practice Michael’s methods. It is recommended reading for everyone who walks and runs and who wants to go further, go faster, or just to enjoy life more!!' SANDRA BROWN 1996 Ladies 1000 Mile World Record Holder 1999 Ladies 100 mile Race walking World Record Holder “I know that your massage kept a number of competitors in the event. The cold weather of Saturday afternoon and night certainly got to many of the walkers and your prompt action had them back in the race after a short stop. In years past, that would have ended up as a non-finish. A number of walkers were able to keep going for the full 24 hours on the basis of your expert help.” Tim Ericson Secretary Australian Centurions Club 'I have known Michael Gillan for many years and have always got quick relief for my aches and pains from the stretching he performs'. CLIFF YOUNG-75-80 24 Hour World Record Holder (150.07 kilometers) A word from Jesper Olsen World Runner about The World Run Recovery System

“If I hadn't had the qualified help from the excellent masseur Michael Gillan, taking several thousands of km out of my legs, I could spare myself the effort!” “My crew for the current stages, Michael Gillan, has proven to have other talents than the quite taxing job of taking care of all the requirements of a really tired ultra runner! He has since years back been working on a new approach to stretching and muscle-rebuilding for ultra runners. I have the last two days tried his careful stretch and massage, and a bit to my surprise the muscles are beginning to feel like before the start back in Greenwich, London!! Usually I doesn’t take massage as the legs of an ultra runner will often be quite sore during the long time events (and especially in an multi-year event like this...), and getting a massage can at times cause more injury and cramping up than good. For example my last massage was some 12 000km ago when I ran the 12-hour competition in Finland. And so far that has been the only one. But Gillan came with best recommendations from my main contact in Australia, Phil Essam, who besides being vice president in the Australian Ultra runners Association has heaps of good knowledge to share. And this new kind of mild massage for ultra runners is definitely one of the good tips! There should be a fair chance that I actually get fresh enough to do some decent running at the 6 Day Race that I have coming up in Colac from the 21.November. I quite look forward to that, even though I can’t expect to make a top class result :-)” He won! 756.2 kilometers (Jesper holds the record for the longest run in history over 26000 kilometers and the first person to run around the world Taken from www.worldrun.org

7 Copyright 2008 Michael Gillan ultra marathon recovery specialist http://aching-legs-relief.com/triathlete_recovery.html

Triathlon Post Event Recovery using the World Run Recovery System This is a result sheet when the World Run Recovery System was developed and shows the gradual changes from working on the muscles to working with them-if this was translated to the triathlete with fatigued muscles they would recovered in a short time Results from 1995 Coburg 6 day footrace Name A Krouglikov

Day 1 237.2 539

Day 2 113.6 284

Day 3 130 325

Day 4 106 365

Day 5 126 315

Day 6 108 Kilometers 270 Laps

T Rusek

215.2 538

98.8 247

98 245

139.6 349

138.4 346

122.4 Kilometers 306 Laps

M T aylor

174.4 436

128.8 322

143.6 359

123.6 309

138.4 302

122.4 Kilometers 223 Laps

B Beauchamp

180.4 451

133.2 333

124 310

117.6 294

110 275

93.2 Kilometers 233 Laps

150 375

134 335

105.2 263

94.8 237

111.6 279

106 Kilometers 265 Laps

138.4 346

108.4 271

106.8 267

116.4 274

106 265

107.2 Kilometers 268 Laps

168 420

119.2 298

90 225

116.4 291

106 180

107.2 Kilometers 247 Laps

G Watts

132.2 328

96.4 241

99.2 248

104.4 261

92.8 232

133.6 Kilometers 334 Laps

C Young

142 355

91.2 228

90 225

97.6 244

88 220

92 Kilometers 230 Laps

138.2 332

86.8 217

90.8 227

95.2 238

94.4 236

84.4 Kilometers 212 Laps

R Hill

128 320

80.8 202

99.2 248

70 175

95.6 239

96.6 Kilometers 241 Laps

K Fisher

164 410

91.6 229

50 125

115.2 288

49.6 124

81.2 Kilometers 203 Laps

P Gray

D Parris

I Davis

D Kettle

G Pollard

120 74.8 73.6 68.4 69.6 61.2 Kilometers 300 187 184 171 174 153 Laps The above group came in for Light Manual Muscle Relaxation The below group did not or had their own recovery people 141.6 112.8 104.8 101.6 98 96.4 Kilometers 354 282 262 254 245 241 Laps

T Rafferty

G McConnel

145.6 363

110.8 277

126.4 287

113.6 284

108.4 271

106 kilometers 265 Laps

G Audley

152.8

110.8

126.4

113.6

114.8

95.2 kilometers

S Scanlon

140.8 352

82 205

84 210

J Timms

127.2

98.4

74.8

34 0 85 pulled out-blisters 0

0

0 Kilometers Laps 0 kilometers

8 Copyright 2008 Michael Gillan ultra marathon recovery specialist http://aching-legs-relief.com/triathlete_recovery.html

Triathlon Post Event Recovery using the World Run Recovery System Resource Box

Michael Gillan is an Ultra Marathon Recovery Specialist who has been a masseur around many ultra long distance events both in Australia and internationally since he was a student in 1993 In 1995 while working at a 6 day run, he changed the approach to recovery of the athletes from the conventional way of working on the muscles using the hands and fingers to increase muscle blood circulation, to working with the muscles and making them work on themselves The results from this changeover can be seen on the Coburg result sheet on page 5 In 1996 Michael went to the Nanango 1000 Mile 16 day event where it was tested and helped the worlds 4-5 and 11th to achieve their distances Other notable events the World Run Recovery System was tested on was World Run 1 with Jesper Olsen www.worldrun.org and the World Run 2 training camp in Denmark in 2007 For other events see www.aching-legs-relief.com http://aching-legs-relief.com/triathlete_recovery.html

9 Copyright 2008 Michael Gillan ultra marathon recovery specialist http://aching-legs-relief.com/triathlete_recovery.html