Return to Exercise after COVID–19
The COVID-19 pandemic has brought to the surface the importance of engaging in healthful decisions regarding nutrition and exercise do...
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Nicky Ruszkowski
- Jan 22, 2021
- 2 min
Achieving the Big Goals by Building Small Daily Habits: Phase One
As we approach the end of January those who made New Years resolutions might be starting to struggle. The motivation might be waning and...
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Adam Ruszkowski
- Aug 31, 2020
- 3 min
Reducing Back Pain When Working from Home
Many of us now work from home. This can comes with a host of challenges including back pain.
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Nicky Ruszkowski
- Aug 16, 2020
- 2 min
Alcohol & Sport: The Impact on Performance
How does alcohol impact performance? In this article we explore some of the physiological factors impacting performance.
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Nicky Ruszkowski
- Aug 9, 2020
- 3 min
Dehydration 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.
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Adam Ruszkowski
- Aug 3, 2020
- 2 min
7 Ways to Test Your FTP
1) 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
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Nicky Ruszkowski
- Jul 27, 2020
- 2 min
A 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
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Adam Ruszkowski
- Jul 24, 2020
- 3 min
Common Strength Training Mistakes: Endurance Athletes
As an orthopedic physical therapist, I spend my day treating a variety of conditions.
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Adam Ruszkowski
- Jul 20, 2020
- 3 min
Cycling Functional Threshold Power (FTP) Explained
When we exercise, we stress the body’s physiological systems in order to cause a signal for positive change, for adaptation to the...
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Nicky Ruszkowski
- Jul 6, 2020
- 2 min
When 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.
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Nicky Ruszkowski
- May 17, 2020
- 2 min
Make exercise the norm
I'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...
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Adam Ruszkowski
- May 11, 2020
- 5 min
Management 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...
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Nicky Ruszkowski
- May 11, 2020
- 2 min
Social 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...
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Adam Ruszkowski
- May 4, 2020
- 5 min
Management of the Lumbar Disc Herniation in the Athlete: Part One
Part 1: Establishing classification and examples of a management framework Each patient has a problem that will behave specifically to...
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Nicky Ruszkowski
- Apr 27, 2020
- 2 min
Tracking your food intake
When we begin the conversation about weight loss and body composition changes, (losing fat and increasing lean muscle mass) the absolute...
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Nicky Ruszkowski
- Apr 20, 2020
- 2 min
Understanding 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...
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Nicky Ruszkowski
- Apr 12, 2020
- 2 min
Reducing Added Sugar
You 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...
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Nicky Ruszkowski
- Apr 5, 2020
- 2 min
Sleep: Your secret weapon
Sleep is frequently dismissed, but it's a component of your wellbeing capable of changing your whole life.
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Nicky Ruszkowski
- Sep 1, 2019
- 2 min
Marji 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...
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Nicky Ruszkowski
- Aug 11, 2019
- 8 min
Leadville Race Report
Just 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...
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Nicky Ruszkowski
- Jul 4, 2019
- 2 min
Marji Camp 2019
Last 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...
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Nicky Ruszkowski
- Jun 26, 2019
- 2 min
Training Update: T Minus 6 weeks
Leadville 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...