Our newest addition to Rausch Physical Therapy and Sports Performance, Jack McPheron, Director of the Performance Lab located inside our office. He studied Mechanical Engineering at Penn State, his brain is hardwired to understand how things work, including the human body.

We first met Jack when he was a rep for Newton Running Shoes, a brand we love. As we grew and he grew, so did our professional relationship and the need for a Human performance extraordinaire. Naturally, we wanted him. To validate he’s worth having, Jack threw together a few words of his own.

(In the words of Jack)

Q. How did you get into endurance sports/distance running? (Ultra’s, Ironman)

1. I first entered endurance sport world after being cut from baseball team in 7th grade and mom suggested going out for the XC team. Did it first as a social activity, but it has since progressed into pushing personal limits and seeing how far I can go.

Q. Favorite training tricks/ fuel/ trail – what do you love about running & endurance sports?

1. Training Tricks – Training at the correct intensities and engaging the mind into pushing harder.

Fuel – Boiled potatoes in coarse salt, ProBar, Nuun, BoBo’s Oat Bars.

Trail – Forest Park in Portland, OR

Q. What credentials/ trainings/podiums/placings do you have?

1. I got my Bachelor’s in Mechanical Engineer and have studied Biomechanics of Running for 6 years. Needless to say, I love understanding how items/humans work. I am also a certified Level 3 Natural Run Coach. As for my athletic abilities, it began at a young age and has since evolved from baseball to endurance sports. I hold these placings – 2nd in age at Steamtown, 19th overall. Top 3% or better in all marathons raced. 4 Ironman finishes.

Accolades:

• 2nd in Age Group, 21st Overall – Steamtown Marathon 2010
• 3rd Overall – Palos Verdes Half Marathon 2010
• Top 2% – Boston Marathon 2011
• Top 3% – NYC Marathon 2011
• 19th Overall – Missoula Half Marathon 2012
• 23rd Overall – Missoula Half Marathon 2011
• Ironman St. George 2012, Coeur d’Alene 2013, Tahoe 2013, Canada 2014

Q. When not training… what do you do?( Besides plan your next run, ha ha)

A. Anything that is an adrenaline rush or new adventure. Paddle boarding, surfing, climbing, hiking, camping, traveling, visiting family, writing.

I am seeking to share my passion with athletes around the world and help others achieve their goals and dreams. By doing so, I am rewarded with the pure joy I hope to have each and every day of my life.

If you have questions about our Performance Lab services, shoot Jack an email jack@rauschpt.net.

We are still enjoying the last few weeks of summer and the Huffington Post has already forecasted the fitness trends for 2015. Many of you have the latest and greatest gadgets, tech toys and wearable devices the sync up with apps to track your runs, rides, steps and sleep patterns.

What are we stoked about? Many of the fitness trends that we as a leading PT clinic and self-care experts (Dynamic Massage & ABC Pilates) have been saying for years is considered the top fitness trends for 2015:

• Restorative Care

• Recovery

• Foam Roller

The new slogan to consider, Train Hard, Recover Harder! It used to be “No Pain, No Gain! Times have changed. Thankfully.

What’s really exciting? We are ahead of the curve!

Read the article in The Huffington Post and see if you are a fitness trendsetter:

2015 Forecasted Fitness Trends

View the NEW Restorative classes offered at ABC Pilates

View the Recovery massages offered at Dynamic Touch

#rauschpt #trendsetters #abcpilates #dynamictouch

This summer we were everywhere. Tuesday and Thursday nights from May to August were filled with bikes, running shoes, swim caps and goggles. And through it all, we had the opportunity to make connections with incredible athletes and ambassadors of living an active and healthy lifestyle.

On Tuesdays, we were readily found at the Over The Hump Mountain Bike series. A great group of people from all ages and all levels gathered together at Irvine Lake and do what mountain bikers do best, got dirty.

One particular evening at OTH as we set up our showcase, we were placed right next to a tent that had “Wheels 4 Life” plastered all over it. Then came their goods, baked goods, liquid goods, and hand made good. It was a one stand bizarre filled with smiles, tantalizing smells and accents from around the world.

Being the curious person that I am, I wandered over to have a gander. Unbeknownst to myself, Wheels 4 Life, is a non-profit that provides bikes for people in developing countries in order to help them get to and from work and or school. That was enough for my to give them my support and buy a cupcake… it was for a good cause.

Wheels 4 Life was founded by Hans Rey. If you are like me, the next question you are asking is “ Who is Hans Rey?” Allow me to enlighten you.

Hans Rey is a multi-world champion mountain biker. He started his career riding in the 70’s and has pioneered the way extreme mountain biking is viewed in modern day. His travels took him around the world and opened his eyes to how a simple bike could hugely impact and improve the lives of others. And so was the beginning of Wheels 4 Life.

Learn how you can do more here.

http://www.wheels4life.org

 

VO2 Testing

With the introduction of the internet not all that long ago, we have all quickly realized now more than ever that knowledge is power. We can see this in everyday life and it is important to know that knowledge is extremely powerful when it comes to our athletic training as well. How much knowledge do you have when it comes to your training? Are you aware of your anaerobic threshold, your aerobic threshold, your heart rate training zones, or your resting metabolic rate? If not, you should be!

Many people train at a medium-hard intensity for every workout and wonder why they aren’t seeing the benefits? Training nonspecifically without a plan can lead to plateaus, injuries, and a lack in performance. VO2 testing can help you to determine your training zones as well as your anaerobic and aerobic threshold. All of this information is very important in order to cater your daily workouts to your specific training and racing goals.

A VO2 Test is a graded exercise test on a treadmill or bike with a mask over your face that measures the volume of your expired air as well as the percent of oxygen and carbon dioxide in each expired breath. By gathering this data, one can learn their aerobic and anaerobic threshold, and potentially your VO2 Max. This information will help you to understand your heart rate zones and training intensities for effective training. Heart rate zones are unique to each person’s physiology and should be known when training for any endurance event. Training too hard or too easy can lead to long term damage and falling short of goals.

A VO2 Test is the perfect way for you to gain an edge over your competition and to understand how to train smarter, not harder. VO2 testing isn’t just for the elites anymore as it makes training more enjoyable and safer for athletes of all abilities.

Schedule your test today and get on the road to better performances and less fatigue!

Cost:$150

Schedule Here

Questions? email jack@rauschpt.net Jack McPheron, Performance Lab Director

Welcome back Fall! Ok – its Africa hot outside and we’re not even close to boot and sweater weather, but all the other aspects of Fall are here. Football’s on, school’s back, IM Kona is coming, and the fishing is as good as its ever been.

One aspect of Fall that sometimes gets overlooked is selecting your Health Insurance Plan. This usually happens in October and YOU have a choice this year. Many of us were surprised, shocked, and overwhelmed by the “un-Covered California” debacle this past year. This month is your chance to truly inspect your Health Insurance coverages and limitations. Don’t take anything for granted, look, ask, and make sure you know what you are buying.

This year our front desk and billing teams did an outstanding job of figuring out the sneaky insurance tactics that so many insurance groups used. They are Pro’s at it and I am thankful for their diligence and commitment to YOU. In fact, they were the first to un-cover the “covered California” narrow network produced by Blue Cross and Blue Shield. Some of you may be acutely aware of the “narrow network” by the two Blue’s, as you watched your favorite providers be left off the narrow list this year. For those affected by the Blue Cross or Blue Shield narrow network issues, there are many class action lawsuits going against these insurances. Please check into them.

Top 5 Things to Watch for This Year:

• Visit limits (24 PT visits per calendar year is a good average)
• Insurance reviews and restrictions to care (United HC and Cigna are actively restricting the number of visits and care that you get)
• Narrow networks (Blue Cross & Shield)
• High dollar co-pay’s per visit (United HC)
• Prescription Requirements (Californian’s have a #FastPass access to Physical Therapy care whenever they want it (according to CA law), however, some insurance companies are still un-lawfully requiring prescriptions for PT care.

The days of $5 copays are long gone, and insurance companies are cleverly finding ways to limit care to their constituents on a daily basis. However, our job @Rausch PT is to take care of YOU. Get YOU to the place you want to go. Keep YOU healthy. And improve YOUR performance.

We have a myriad of options available for you:

#PT, #ART, #PERFORMANCELAB #VO2MAX, #MASSAGE, #ALTERG, #PILATES, #NATURALRUNNING, #RUNRIGHT, #THROWRIGHT, #BIKERIGHT, #ORTHOTICS, and more! YOU are what’s important. YOUR success is our priority, and we are committed to GETTING YOU THERE.

For more help in choosing your health insurance, please email your questions to insurancehelp@rauschpt.net or just stop by the office (PS – we like donuts:)

Cheers to YOUR health,

<h2><img class=”alignright wp-image-1454 size-full” src=”http://www.blograuschpt.net/wp-content/uploads/2014/09/Performance-Lab-blog.jpg” alt=”Rausch Physical Therapy and Sports Performance” width=”295″ height=”200″ />VO2 Testing</h2>
<p>With the introduction of the internet not all that long ago, we have all quickly realized now more than ever that knowledge is power. We can see this in everyday life and it is important to know that knowledge is extremely powerful when it comes to our athletic training as well. How much knowledge do you have when it comes to your training? Are you aware of your anaerobic threshold, your aerobic threshold, your heart rate training zones, or your resting metabolic rate? If not, you should be!</p>
<p>Many people train at a medium-hard intensity for every workout and wonder why they aren’t seeing the benefits? Training nonspecifically without a plan can lead to plateaus, injuries, and a lack in performance. <b>VO2 testing </b>can help you to determine your training zones as well as your anaerobic and aerobic threshold. All of this information is very important in order to cater your daily workouts to your specific training and racing goals.</p>
<p>A <strong>VO2 Test</strong> is a graded exercise test on a treadmill or bike with a mask over your face that measures the volume of your expired air as well as the percent of oxygen and carbon dioxide in each expired breath. By gathering this data, one can learn their aerobic and anaerobic threshold, and potentially your VO2 Max. This information will help you to understand your heart rate zones and training intensities for effective training. Heart rate zones are unique to each person’s physiology and should be known when training for any endurance event. Training too hard or too easy can lead to long term damage and falling short of goals.</p>
<p><b>A VO2 Test </b>is the perfect way for you to gain an edge over your competition and to understand how to train smarter, not harder. VO2 testing isn’t just for the elites anymore as it makes training more enjoyable and safer for athletes of all abilities.</p>
<p>Schedule your test today and get on the road to better performances and less fatigue!</p>
<p>Cost:$150</p>
<p><a href=”https://clients.mindbodyonline.com/classic/home?studioid=18756″ target=”_blank”>Schedule Here</a></p>
<p>Questions? email <a href=”mailto:jack@rauschpt.net”>jack@rauschpt.net</a> Jack McPheron, Performance Lab Director</p>

Lucky us! We had the chance to treat the real Caveman, Conrad Stoltz a true legend in the world of off-road Triathlon. He’s still leading the pack and racing Pro at 40! Conrad is an all-round nice guy who gave us a glimpse into his background, race highlights, memorable moments and much more…

Name:
Conrad Stoltz “Caveman”

Where you are from?
Stellenbosch South Africa

Years in Sport:
Started 1988 age 14. Turned Pro after High School

Why did you get into this sport?
Turns out it’s more fun and adventurous than running round and round a 400m track

Favorite things outside of sport
Going cool places with with Princes Hotstuff (aka my wife, Liezel) coffee & cake, adventure, eating, fly fishing, dirt bikes & outdoors

Major Accomplishments:

• 4x XTERRA World Champion
• 3x ITU Cross Tri World Champion
• 10x XTERRA USA Series Champion
• 2x Olympian
• 5x African triathlon Champion
• 5x South African triathlon Champion
• Winner Mrs Ts Chicago

The perfect ride and or race:
XTERRA Italy is pretty amazing: http://www.conradstoltz.com/index.php/caveman-wins-in-mountains-at-xterra-italy/

What you love about the sport:
XTERRA is a mix adrenaline with your lactic acid. To do well you need to be technically skilled, brave and robust- on top of being super fit and well trained. There’s tire and shoe choices to be made – according to the terrain. And its constantly changing according to the weather or the location:
You could be speeding through wooded single track with rocks, roots, mud- typically East Coast or Europe. Or you could be racing on a volcano in Hawaii, or running on a sandy beach in Brazil, riding the Flume trail overlooking Lake Tahoe, or bombing down crowd lined stairs and narrow alleys of a medieval Italian mountain village.
The destinations are phenomenal. Each with its own challenges and culture- this is what keeps it fresh and fun- and is the reason I’m still racing Pro at 40.

Race Aspirations or Inspiration:
I like the adventure, the adrenaline, the exotic locations, stunning natural beauty and of course the people are great- friendly and laid back. I also like going fast!

Favorite gear:
Hoka Mafate trail shoes. Specialized Sworks Stumpjumper trail bike. Oakley Radar XL. Clif Bar’s BuilderBar Cookies and Cream

Most memorable race moment:
Winning my 4th XTERRA Worlds title in 2010. I raced for my dad – who was fighting cancer. It was the 1st World title won on a 29er and I just had a perfect day: http://www.conradstoltz.com/index.php/xterra-world-champs-2010-race-report/

Blog: www.conradstoltz.com
Twitter: @ConradStoltz

They have some pretty dark secrets!

Most of us could guess the majority of the worst foods on the planet, but bet you don’t know why they’re so bad for us. Where do you think “movie theatre popcorn” ranks? How about farmed salmon or milk?

Find out what are the 15 Unhealthiest Foods on the Planet.

Once you get the low down on the real reasons they are a lousy choice for your health, you’ll think twice before reaching for that afternoon snack.

Read the article and let us know if you learned anything new: http://inspiyr.com/unhealthiest-foods/

 

We all have reasons why we don’t do this or we don’t do that. Then, we sit back in awe of those who do and wonder why we can’t be like them. Well, we can. Sometimes we just need to find the right inspiration and motivation to get moving. If there ever was a reason to do so, it would be the CAF.

Last year Rausch PT put a team together and hosted several fundraising events to support John Elliot and the Challenged Athletes Foundation. If you have ever spent time talking to John, I am sure that he has shared with you his passion for CAF.

Every year, CAF holds the San Diego Triathlon Challenge in La Jolla Cove. It is called “The Best Day in Triathlon” for good reason.

If you visit the Challenged Athletes Foundation (CAF) homepage, and search under “what we do”, you will find the following: “CAF recognizes the athletic greatness inherent in all people with physical challenges and supports their athletic endeavors by providing unparalleled sports opportunities that lead to success in sports — and in life.” The Challenged Athletes Foundation is an organization dedicated to providing unique opportunities (including wheelchairs, prosthetic limbs, and adaptive bikes) to athletes who would otherwise be unable to participate in the sport or activity that they love ( i.e. running, cycling, skateboarding, basketball etc.).

This year, the event is October 19th. Don’t miss out on this amazing event. Sign up and join Team Rausch PT as a relay swimmer, cyclist or runner.

Each person is responsible for the initial $100 entry fee and then an additional $400 for a total of $500. We will be planning fundraisers to help each of us meet this goal – so don’t worry!

If you are interested in joining our team, email Jill Blake at jill@rauschpt.net and she will get you started.

Do you ever get that nagging soreness in your low back as climb hills? Or have a new leg pain as you increased your bike mileage from 20 miles to 75 mile rides? It happens to just about every cyclist. In fact, the data says that roughly 60% of all cyclists will have some sort of soft tissue injury on a yearly basis. Which really isn’t a bad percentage at all. Running injuries happen to 87% of all runners, and almost 65% of all Crossfitter’s are injured yearly. So cycling isn’t all that bad afterall!

But who wants to be hurt? It slows down training, makes us cranky, and prevents us from having fun racing. Luckily, there are quite a few steps you can take to prevent injuries or head them off as they come about. And of course, they will come about. So here’s what you can do:

• Get regular soft tissue work (ART, Massage, Foam Roll, Lacrosse ball, etc)
• Cross Train (Yoga, Pilates, Crossfit, P90X)
• Get an EXPERT Bike Fit
• and of course, buy everything carbon Di2 aero you can… 🙂

But let’s visit the idea of Bike Fit for a bit. This is a highly keyed in area in the world of cycling. Most fitter suggest that you have an Expert Bike Fit yearly, to which I have to agree. Cycling is unique amongst endurance sports, as it uses another piece of equipment (the bike) during the sport. Therefore, the mechanics of the bike can directly effect your body. And these effects go up exponentially as your mileage per week increases. The more you ride, the more mechanics matter.

I’d like to make further suggestion – Especially to those of you who are riding distances greater than 30 miles at a time. YOU MATTER! In fact, you matter a lot (pat yourself on the back here). Let’s take a quick look at a race car. Not just any race car but a Formula One… 2 + million dollar race car. That car is perfect. Light, quick, sleek, and ready to race. Now take that car and put great grandma in the drivers seat. How does the car work? If great grandma could get it in gear, it wouldn’t live up to its abilities. I’m not hating on great grandma’s here. I loved my great grandma, she brought me the best German cookies at every visit, but I definitely can’t imagine her driving an Formula One car.

So why do we (the cycling & triathlon community) allow great grandma to ride our super high performance, carbon framed, Di2 shifting rocket ship of a bike? This is where Bike RIGHT comes in…

• cycling mechanics
• knee position
• posture
• saddle position and fit
• head position
• pedaling form
• muscular and flexibility imbalances

Bike Right is how you take great grandma out of the driver seat and put Jeff Gordon (YOU) in it. We will analyze your form with biomechanical video software, check your body for imbalances and issues, and teach you how to sit, pedal, and move better on your bike. This Bike RIGHT is all about YOU.

Call the office (949) 276-5401 and schedule your Bike Right session (with Jeff Gordon.. wink-wink).

Make the most important decision for your child’s athletic career and foot health for the rest of their life.

Pick the right shoe!

We are cursed with weak, deformed, narrowed, and problematic feet. And it started when we were small. Those super cute shoes that you shoved your kids feet into for way too long are the start of the dysfunction that permeates a lifetime of tough footwear choices.

I am not a crazed barefoot dictator, there are in fact some shoes out there that are great for your feet and your kids feet.

But what do short and tight shoes do to your foot anyway?

In short, they bend your toes inward (causing bunions); tighten your calves (changing your posture & run form); weaken your feet (altering the way you run); and so much more…

These effects start the minute you put on a shoe that is too small, too tight, has a high heel and so on. All of these alter the normal mechanics of you foot leading to more and more changes as you age.

The detrimental effects are somewhat noticeable during childhood and may look like Severe’s Disease.

Then when sports get a little more intense during early teen years foot dysfunction can lead to Patellar Tendonitis.

Fast forward another 15 years when you’ve started to recapture your youth and get back into fitness by training for a Half Marathon, you wind up with Plantar Fascitis. Jump another 20 years, and you’re having a hard time walking around the harbor because of knee arthritis. Told you this was a big deal…

Of course there is hope!

At any time in this cycle you can choose the right shoes and take care of your feet. So start with your kids this year. Check out this list when buying shoes:

1. Buy bigger! Give them as much room as possible
2. Look for a wider toe box (the front of the shoe)
3. FORGET stability shoes (they don’t work nor have they ever…)
4. Get the flattest shoe possible (zero drop is a big buzz word)
5. Say no to heels!

Remember, less is more.

All research has shown that extra padding in shoes is a waste and actually causes more trauma to the foot and knee joints as well. Think about shoes like Vans or Converse. They protect your feet from the ground, but allow your feet to work like they should. Furthermore, take your shoes off as much as possible. Play barefoot in the grass, sand or dirt. Its great for your feet!

Shoe Recommendations:

School Shoes:

• Altra
• Vans
• Merrell
• Converse

Running Shoes:

• Newton
• Altra

Take the time this year, to get your kids feet into the most mechanically sound shoes possible. It matters now and later. Our feet didn’t get this messed up overnight, so if you’ve got issues; get into the office ASAP so we can help direct you back on track. We’re here to help.