On Sunday, April 17th 2011 Sabrina Millman took 2nd place at the SoCal Nationals in Chula Vista. Sabrina had a tough Junior Womens’s class and was able to come away with 3rd and 2nd place finishes for the weekend. Great finish to a fast paced weekend of riding! Congratulations!
Monthly Archives: April 2011
Sabrina Millman makes podium at SoCal Nationals in Chula Vista
On day one of the SoCal Nationals in Chula Vista Sabrina Millman fights through tough competition to take 3rd place in the Junior Women’s category.
Results- April 15, 2011
Junior Women Total Riders = 6 Groups = 1
1 BROOKE CRAIN, HARO ROCKSTAR, VISALIA, CA
2 TAYLOR WOLCOTT, TANGENT, ROSEVILLE, CA
3 SABRINA MILLMAN, FORMULA ELITE TRAINING, CALGARY, AB CAN
4 DANI GEORGE, FACTORY SUPERCROSS, PALMDALE, CA
5 TYLER SCHAEFER, FACTORY INTENSE, SAN DIEGO, CA
Millman will have a day of rest and will compete again on Sunday.
Great job Sabrina!
ABA – American Bicycle Association
Arizona Spring Training- Elite Training Source BMX Team
Several riders from the Elite Training Source BMX team have been getting in some track time down in Arizona. Riders Ash, Haight and Millman have been training at Estrella Mountain BMX, Speedworld and Chandler BMX throughout the week.
Video below is Rachelle Haight (Red Jersey) and Sabrina Millman working on gates.
Gate Practice at Estrella BMX from Elite Training Source on Vimeo.
Research proves that strength training can improve cycling efficiency
Many cyclists will include strength training in their yearly training plans. This research study proves that the addition of certain strength training exercises can improve cycling economy and efficiency.
Do you incorporate strength training into your training plan?
Journal of Strength & Conditioning Research:
August 2010 – Volume 24 – Issue 8 – pp 2157-2165
The purpose of the present study was to investigate the effect of maximal strength training on cycling economy (CE) at 70% of maximal oxygen consumption (V̇o2max), work efficiency in cycling at 70% V̇o2max, and time to exhaustion at maximal aerobic power. Responses in 1 repetition maximum (1RM) and rate of force development (RFD) in half-squats, V̇o2max, CE, work efficiency, and time to exhaustion at maximal aerobic power were examined. Sixteen competitive road cyclists (12 men and 4 women) were randomly assigned into either an intervention or a control group. Thirteen (10 men and 3 women) cyclists completed the study. The intervention group (7 men and 1 woman) performed half-squats, 4 sets of 4 repetitions maximum, 3 times per week for 8 weeks, as a supplement to their normal endurance training. The control group continued their normal endurance training during the same period. The intervention manifested significant (p < 0.05) improvements in 1RM (14.2%), RFD (16.7%), CE (4.8%), work efficiency (4.7%), and time to exhaustion at pre-intervention maximal aerobic power (17.2%). No changes were found in V̇o2max or body weight. The control group exhibited an improvement in work efficiency (1.4%), but this improvement was significantly (p < 0.05) smaller than that in the intervention group. No changes from pre- to postvalues in any of the other parameters were apparent in the control group. In conclusion, maximal strength training for 8 weeks improved CE and efficiency and increased time to exhaustion at maximal aerobic power among competitive road cyclists, without change in maximal oxygen uptake, cadence, or body weight. Based on the results from the present study, we advise cyclists to include maximal strength training in their training programs.
David Hill and Karsten Millman wrap up Canadian National in Chilliwack
On day two of the Canadian National (ABA) Elite Training Source Riders have another fast paced day on the track in Chilliwack.
Karsten Millman finished up the weekend with on top of the podium both days in the Mens A Pro category. Great job Karsten!
David Hill finished in 7th on day two of racing. David competed in the 16 Expert category which showcases many very talented and fast riders. Hill wrapped up the weekend with a 6th & 7th place finish.
Next weekend Elite Training Source rider Sabrina Millman will be racing in Chula Vista, California. Good Luck Sabrina!
Elite Training Source Riders Millman and Hill Race Canadian Nationals in Chilliwack
Elite Training Source BMX riders Karsten Millman and David Hill both qualify for their main at the first day of racing at the Canadian National ABA Race in Chilliwack, BC.
Millman fought through some tough competition to top the podium in the A Pro Mens Main. Millman’s training routine of Tabata sprints and strength training sessions have helped prepare for a fast paced race weekend.
Hill had a large class of fifteen (16 Expert) competitors for the day. Hill was able to secure second place in the qualifying round. In the main event Hill finished in 6th place after coming unclipped in the first corner. David will be looking for a 2nd or 3rd place finish on Sunday.
Effectiveness of Ice Baths for Recovery
The theory of utilizing an ice bath to promote recovery has been a topic of discussion for many athletes.
Does it improve your recovery? Or does ice baths after exercise actually hinder your recovery?
Here is an article that shows the effect of ice baths on recovery.
A Random Control Trial of Contrast Baths and Ice Baths for Recovery during Competition in U/20 Rugby Union
Higgins, TR, Heazlewood, IT, and Climstein, M.
A random control trial of contrast baths and ice baths for recovery during competition in U/20 rugby union. J Strength Cond Res 25(4): 1046-1051, 2011-Players in team sports must recover in a relatively short period of time to perform at optimal levels. To enhance recovery, cryotherapy is widely used. To date, there are limited scientific data to support the use of cryotherapy for recovery. Players (n = 26) from a premier rugby club volunteered to participate in a random control trial (RCT) using contrast baths, ice baths, and no recovery. Statistical analysis, between group and within group, with repeated measures was conducted along with determination of effect sizes in 2 field tests. Pre and postfield tests including a 300-m test and a phosphate decrement test and subjective reports were conducted during the RCT. No significant difference was identified between base tests and retests in the phosphate decrement test or the 300-m tests. Effect size calculations identified a medium to large effect (d = 0.72) for 300-m tests for contrast baths against control. Trivial effects were identified for ice baths (d = 0.17) in the 300-m test against control. Effect size calculations in the phosphate decrement test showed a trivial effect (d = 0.18) contrast baths and a negative effect (d = −0.62) for ice baths. Treatment-treatment analysis identified a large effect for contrast baths (d = 0.99) in the phosphate decrement test and a medium effect for contrast baths (d = 0.53) in the 300-m test. Effect scores across contrast baths, ice baths, and passive recovery along with subjective reports indicate a trend toward contrast baths benefiting recovery in rugby. The continued use of 5-minute ice baths for recovery should be reconsidered based on this research because trends suggest a detrimental effect.
Journal of Strength & Conditioning Research:
April 2011 – Volume 25 – Issue 4 – pp 1046-1051
Do you utilize ice baths after an intense training session?
