🥇🏊🚴🏃🏻 Ironman Vichy finished ✅ feeling very tired but happy to cross the lines of my 4th long distance Tri and third Ironman. Probably the hardest but I am saying it all the time 🤣. ⏱ 11:45:24
✅🏊 1:21:42 4082m 2:00/100m
✅ transition 0:05:14
✅🚴 5:15:57 180km 33.4km/h
✅ transition 0:05:48
✅🏃🏻 4:56:37 42km 7:13/km
Thank you to everybody for the support, especially family as friends. Thank you @ise_dxb @sil_dxb @2xu_me
🤸🏻♂️ Stretching time with my personal physio! #physio#fitness#training#fitness#yoga#swim#bike#run#triathlon#ironman
And a great study about stretching and performance.
1️⃣ Static stretching & proprioceptive neuromuscular facilitation induce small to moderate decrease in performance immediately after stretching.
2️⃣ Greater performance deficits with >60sec than with <60sec static stretching per muscle group are observed.
3️⃣ Static stretching demonstrates a moderate performance benefits at longer muscle lengths.
4️⃣ But most studies did not include post stretching dynamic activities & testing is performed an average 3-5 minutes after stretching.
5️⃣ When post stretching activities are included, no clear performance effect is observed.
6️⃣ Static stretching & proprioceptive neuromuscular facilitation stretching have no clear effect on injury.
7️⃣ All form of training induce range of motion improvements, typically lasting < 30 minutes.
8️⃣ ✅💥In conclusion, stretching within a warm up that includes additional post stretching dynamic activity is recommended.