Stocking Stuffers

Let’s stay away from the gift card. Nothing says I don’t have a clue more than a random gift card.

• Gels/Chews/Drinks – These are all forms of replacing carbs during training and racing. It’s easy enough to find out what kind to buy, when you see the wrappers all over or extras stashed in the cupboards and gym bags.
• Socks/undies – You see them everywhere. The “special” socks. They may be long, no show, have compression, or without. This can be a minefield for shopping, and bring on stress about getting it wrong. So steal one that they already use, and take it to the local running store and ask them to match it for you. Same goes for the underwear. Trust me, they have seen it all.
• Water Bottles– We can never own enough of them. Enough said.
• Protective Gear– Countless hours are spent outside training and we need protection from all the elements. Think warm gloves and hats, new swim googles, sweat proof sunscreen, and even a reflective safety vest or hat.

For Under the Tree

This list can be exhaustive and very expensive depending on your budget (and how good they have been this year). I have shortened it to the most popular choices.

• Clothing – Who doesn’t love new technical clothes? A running jacket, new running tights or maybe some biking booties will be great. I will guarantee you have heard numerous times about a new piece they want to add to the collection.
• Bike Parts – A new toy brings out the kid in everyone. Maybe a new bike computer, some beautiful carbon race wheels, or an indoor trainer. If the budget can swing it, then a new bike is what I would want. That of course requires a cute handmade gift certificate to take them to the bike store to pick out their new steed.
• Technology – We are obsessed with speed. We need to analyze and compare everything we do. A running watch with GPS is perfect. I have always been a fan of Garmin, but there are a few options to choose from. A big budget item is a CompuTrainer or similar program for indoor riding and testing.
• Race Entry – There isn’t a triathlete in the world that wouldn’t love a green light to race and have their entry paid for. Prices can range quite a bit from a small local race to a branded race like Ironman. If money is no object (and assuming they can qualify), then get them the ultimate in race entry: the Ironman World Championships in Hawaii. That would solidify you as the greatest of all time. You may not even need to buy them a birthday present after that.

Whenever you head out to buy your favourite triathlete something special, remember not to stress about getting the right colour or perfect model; this is truly one of those times where it is the thought that counts. They will love whatever you decide. 

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Although these exercises may appear to be very simple, do not be surprised if you find them very challenging. Working through the proper position and full range of motion of the following exercises will pay off tremendously in keeping you healthy and performing at your peak potential in the future.

Exercise Instructions

Supine Foot Circles and Point-Flexes

This exercise activates muscles of the foot, ankle, and lower leg. It also improves the connection and function of the hip-knee-ankle kinetic chain.

1. Lie on your back with one leg extended, and the other leg bent and pulled up toward your chest.
2. Clasp your hands behind the bent knee.
3. Keep the foot on the floor pointed straight up toward the ceiling.
4. Circle the lifted foot one way for 40 repetitions, then reverse direction for another 40 reps.
5. Make sure the knee stays absolutely still with movement coming from the ankle and not the knee.
6. For the point-flexes, bring the toes back toward the shin to flex, then reverse the direction to point the foot forward for 40 reps.
7. Switch legs and repeat.
8. Make sure your down leg’s foot stays pointing to the ceiling.

Down Dog

This exercise requires the whole body to work as a unit! The main keys for this exercise are to keep your knees locked in extension and to place the arch in your low back.

1. Start on your hands and knees; hands directly below your shoulders, knees directly below your hips.
2. Tuck your toes under and lift your knees off the floor into the pike position.
3. Place a small arch in your lower back.
4. Keep your elbows straight.
5. More weight should be on your thumbs and index fingers.
6. Keep your thighs tight, then let your heels drop toward the floor.
7. Hold for one minute.

If you are having a hard time keeping your knees straight and getting your heels to the floor, then try this modification:

1. Set yourself up on your hands and knees with your feet and heels about 4 inches in front of a wall.
2. Pike up into the down dog position so that your heels come back to touch the wall.
3. Tighten your thighs and hold for one minute.

Over time, work your heels down the wall until eventually you can place your heels flat to the floor with your knees straight. We are talking about a process of months, if not years, to establish the kind of flexibility needed to place the feet flat to the floor. Be patient and practice daily!

I hope you are able to put these exercises to good use as they have helped me tremendously to remain healthy and injury-free over the years. If you have any questions, feel free to send me an email.

More movements to keep your spine happy:

Posture exercises for Surfers

Disclaimer: This article is for informational purposes only. The purpose of this article is to promote broad reader understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read in this article.

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