Adam RuszkowskiJan 25, 20214 minReturn to Exercise after COVID–19The COVID-19 pandemic has brought to the surface the importance of engaging in healthful decisions regarding nutrition and exercise do...
Nicky Ruszkowski Jan 22, 20212 minAchieving the Big Goals by Building Small Daily Habits: Phase OneAs we approach the end of January those who made New Years resolutions might be starting to struggle. The motivation might be waning and...
Adam RuszkowskiSep 1, 20203 minReducing Back Pain When Working from HomeMany of us now work from home. This can comes with a host of challenges including back pain.
Nicky Ruszkowski Aug 17, 20202 minAlcohol & Sport: The Impact on Performance How does alcohol impact performance? In this article we explore some of the physiological factors impacting performance.
Nicky Ruszkowski Aug 10, 20203 minDehydration in Athletes: What actually happens to your body during hard exercise efforts?In this article we’ll explore some of the impacts of dehydration on athletes during endurance competition.
Adam RuszkowskiAug 4, 20202 min7 Ways to Test Your FTP1) The gold standard is the tried and true hour of power, the 40k time trial. Going as hard as you can for an hour. Paced properly, this wil
Nicky Ruszkowski Jul 27, 20202 minA challenge to meditate for a week.One of the greatest benefits associated with meditation is a reduction in mental and physical stress caused by increased levels of the stres
Adam RuszkowskiJul 24, 20203 minCommon Strength Training Mistakes: Endurance Athletes As an orthopedic physical therapist, I spend my day treating a variety of conditions.
Adam RuszkowskiJul 21, 20203 minCycling Functional Threshold Power (FTP) ExplainedWhen we exercise, we stress the body’s physiological systems in order to cause a signal for positive change, for adaptation to the...
Nicky Ruszkowski Jul 6, 20202 minWhen the going gets tough, you need a mantra.I've used several mantras over the years, but right now, mine is "Remember who you are". Thats a deeply personal mantra.
Nicky Ruszkowski May 18, 20202 minMake exercise the normI'm going to set make two suggestions for the two different groups of people that tend to read this. One for those of you who are very...
Adam RuszkowskiMay 12, 20205 minManagement of Lower Back Pain in the Athlete, Part Two Building an effective exercise plan for patients with back pain requires building a program from a structured framework. As discussed in...
Nicky Ruszkowski May 11, 20202 minSocial Isolation: Week 6 (ish)Around six weeks ago we went into social isolation. Both Adam and I stopped going in to work. He was laid off and I have been working...
Adam RuszkowskiMay 5, 20205 minManagement of the Lumbar Disc Herniation in the Athlete: Part OnePart 1: Establishing classification and examples of a management framework Each patient has a problem that will behave specifically to...
Nicky Ruszkowski Apr 28, 20202 minTracking your food intakeWhen we begin the conversation about weight loss and body composition changes, (losing fat and increasing lean muscle mass) the absolute...
Nicky Ruszkowski Apr 21, 20202 minUnderstanding Hydration: Do I really need to carry that water bottle around?Let's explore the evidence around day to day hydration and health. Water helps us regulate our internal temperature, transports nutrients...
Nicky Ruszkowski Apr 13, 20202 minReducing Added SugarYou know the added sugar hurts you, here's some concrete tools to cut it down. This week we’ll focus on nutrition and improving the fuel...
Nicky Ruszkowski Apr 6, 20202 minSleep: Your secret weaponSleep is frequently dismissed, but it's a component of your wellbeing capable of changing your whole life.
Nicky Ruszkowski Sep 1, 20192 minMarji Gesick…what’s the plan?In three weeks Adam and I will race one of the hardest mountain bike races in the US. Most people who’ve raced it, and Leadville, say...
Nicky Ruszkowski Aug 12, 20198 minLeadville Race ReportJust a heads up, this is long. If you want my final thoughts, skip to the last paragraph, or you could just return to watching videos of...
Nicky Ruszkowski Jul 4, 20192 minMarji Camp 2019Last weekend we travelled 14 hours to Michigan to take part in a training camp for a race we have in September. The race is called Marji...
Nicky Ruszkowski Jun 26, 20192 minTraining Update: T Minus 6 weeksLeadville 100 mile mountain bike race is six weeks away. This does not seem like a lot. This is going to be one of my most challenging...
Nicky Ruszkowski Apr 9, 20193 minErgogenic Aids: Caffeine & Sports PerformanceCaffeine is the most readily available ergogenic aid. In this article we explore its benefits to sports performance.
Nicky Ruszkowski Jan 22, 20193 minLeadville Mountain Bike 100: We’re in!We got the awesome news last week that we were selected though the Lottery program for the Leadville 100 Trail Mountain Bike Race! This...