48 - Physiotherapist Jon Gabai

* 2:00 how do you access physical care when in-person visits are no longer possible * Check to see if your rehab team is doing virtual appointments * A good therapist can assess issues quite well simply by talking to a client * 4:30 in these uncertain times, it’s extra important to focus on your ‘why’ * 7:00 prehab: avoiding injury before it happens * Most injuries in endurance sports are overuse, and therefore avoidable * Example of drinking plenty of water when sitting down to work will force you to stand periodically to go to the bathroom * 11:30 managing  the transition from riding outdoors or a mix of outdoors and indoors to riding exclusively indoors * Respect adaptation - give yourself time to adapt to the new modality * Injury happens when force / load exceeds capacity * Respect the 5% - 10% difference in ability to generate power indoors compared with outdoors  * Build-in some short breaks if riding indoors * Take the long view and avoid overcooking any individual workout * 22:30 Jon’s thoughts on integration of physiotherapy and bike fitting * 26:00 innovation in bike fitting technology and practice * 28:45 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 race * 32:15 the role of the Virtual Wind Tunnel testing tool in bike fit * Very useful in the right hands, but potentially harmful when misapplied * 35:30 Gebiomized pressure mapping in bike fit * 37:30 the value of training teams * Communication between the team members is key * 39:30 the value of resistance  training * Integral as part of the big training picture, and potentially very advantageous, but can be done wrong and be harmful * Use resistance training to restore balance to the body. Imbalance is often exacerbated with swim-bike-run training. * 43:00 resistance training programming * High 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 racing * Low load for isolation exercises intended to restore balance: practice makes perfect. Ideal for early season / offseason * 49:00 stability and mobility: stability should come before mobility * 54:00 warm ups * The focus should be to increase body / muscle temperature. So wear clothes appropriate to increasing that temperature. * Include some target workout / race pace work * Get the muscles firing with neuromuscular activation work like the classic A, B, C drills * 63:00 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 [https://intrinsi.ca/].