Results for category "Altitude Training"

Rod Cedaro: Altitude Services nears completion of Randwick retrofit!

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Rod Cedaro Altitude ServicesAltitude Services has been working closely with John Thompson Racing Stables over the last couple of months to retrofit two existing stables at John’s Randwick based training/racing facility in Sydney, NSW in preparation for the lucrative upcoming 2015 Autumn Racing Carnival.

“We saw the impressive work that Altitude Services had completed at other racing facilities here in Australia. We read the supportive scientific information on the system and decided to invest in the technology. A legal 1-3% performance improvement at our level of racing is a huge advantage” commented John.

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“John’s facility posed a unique challenge for our building team” commented Altitude Services General Manager, Rod Cedaro. “In previous situations we’ve either built new systems from scratch, or been forced to retrofit poorly constructed, but purpose built, altitude stables. John’s circumstances were different. Here we were faced with existing stables that needed to be converted right beside normal horse boxes. We had to ensure that the area was effectively sound-proofed whilst modifying the existing stables in the context of the overall existing training facility. I think we’re all pretty happy with what has been achieved, on time and on budget. We can all now look forward to an exciting and successful Autumn Racing Carnival.”

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The retrofit works commence

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The retrofitted stables take on a whole new look and feel.

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The Hypoxic running gear arrives.

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The Hypoxic running gear is placed in position for fit-off.

They look great and all are excited about the upcoming Autumn Racing Carnival!

Buying The Right Running Shoes

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It can be difficult knowing what to believe when it comes to running shoes! Everyone has different

feet, and mechanics, so there is no “right shoe” for all runners. However, there are some general characteristics of a good, safe running shoe.

Soles are important

Avoid thick cushioning and high soles. This can actually encourage runners to adopt poor bio-mechanics, and land with greater impact than shoes with less cushioning. This is important in avoiding knee damage.

Minimal heel-to-toe drop is better

This drop is the difference in the thickness of the heel cushion compared to the forefoot cushion. Shoes with no drop or a small drop 6mm or less are the best choice for allowing the foot to normally support loading during each gait cycle.

A big drop can interfere with normal foot motion during weight bearing.

What about my arch?

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Extra arch supports are not usually necessary and orthotics should be temporary fixes (6-8 weeks) until foot strength is increased.

Foot strengthening exercises are far more beneficial than arch supports on a daily basis.

Do you pronate or drop your foot inward?

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Pronation is a natural shock absorber.

Beware of running shoes with arch supports that attempt to stop pronation. These can actually cause foot or knee problems to develop.

Pronation can be corrected with therapy and exercises to strengthen the foot, leg and hip rather than by a shoe.

Buy the shoe that fits!

Sizes are just guides, and they change from shoe to shoe, so ensure that you have your feet sized in the shop. Ensure there is room for your feet to breathe, and never force your feet into shoes that are too tight, or cause you pain.

Don’t crush your toes

Be sure the shoe has a wide toe box. The toe box is the area where your forefoot and toes are. You should be able to wiggle your toes easily. Narrow toe boxes do not permit the normal splay, or spread of the foot bones during running. This will prevent your feet from being able to safely distribute the forces during the loading phase of gait.

There should be at least 1⁄2 inch of room between the toes and front of shoe, about enough space to place your thumb between your big toe and the front of the shoe. Be sure that the heel does not slip when you run.

Buy Your shoes in the afternoon!

Your feet swell slightly during the day, meaning that shoes that fit in the morning may be tighter at  the end of the day.

When should you I replace my running shoes?

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Replacing running shoes every 350 miles is recommended, but shoes will vary depending on the materials they are made with.

If there are wear patterns on the shoe that reveal the sole layers underneath, discard the shoes.

Uneven wear on the shoe sole causes changes in running mechanics that lead to injury.

Rod Cedaro: 10 Tips a Week to Keep You Injury Free When Running – Part 2

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Rod Cedaro: 10 Tips a Week to Keep You Injury Free When Running – Part 2

11. If you’ve got an ache or a pain visit a specialist sports medicine doctor, podiatrist, physio, dietitian, etc. You wouldn’t go to the corner mechanic if you owned a Ferrari, so when your athletic machine needs tweaking, take it to a specialist. Ideally, try to find a specialist who shares your passion for endurance sports.


12. People with chronic back pain typically have tight, weak inflexible lower back and abdominal muscles so rectify these shortcomings. People with chronic back pain are typically very tight through their lumbar/hamstring complex and are often weak through this region and their abdominals. If this sounds like you, seek out a sports physio and have some appropriate exercises designed to counteract this problem. You’ll be amazed at how quickly you’ll be able to rectify the discomfort.


Rod Cedaro: stretching is important

Rod Cedaro: stretching is important

13. If you’re out for a run and you start to chafe and don’t have access to vasolene or something similar rinse the area with water or salvia It is the electrolytes in your sweat that causes the friction that leads to the abrasion of chafing, remove them and your problem will subside, hopefully long enough for you to get home


14. The heat can be a killer. Don’t run hard in the heat if you aren’t well acclimatized. To prevent heat stroke, heat cramps and heat exhaustion, don’t run hard in the heat until acclimatized and stay well hydrated with sports drinks.


15. Visualization is a useful tool to keep you on track and motivated both in training and competition. Visualing various prompts while running can help you stay on task. If you struggle over the closing stages of a race when the pace picks up imagine yourself being chased down by a lion from behind, if you can get by that person in front of you before the finish-line the lion will catch your competitor and not you!


16. Always cool down gradually after a workout with at least five minutes of easy jogging and walking. Some athletes can actually faint if they stop too abruptly after a training session as blood pools in their legs, particularly if they have been training hard in hot conditions. Cooling down progressively over 5-10 minutes ensures that your circulation returns to normal.


17. The 10% rule on stretching and stabilization work helps prevent injuries. Ideally, 10% of your total training time should be devoted to stretching and strengthening those muscles that carry on your various triathlon disciplines. Nowhere is this more important than for your running muscles. Stretching as part of your warm-up routine will help reduce the muscle friction in your stride. Doing stability exercises 3-4 times a week helps improve the stability of your pelvis and lower back when running, particularly after this region is pre-fatigued coming off the bike.

Rod Cedaro running tips

18. Pain is an early warning sign. Pay attention! This could be early sign of an injury. If pain or soreness doesn’t go away after a day or two and grows worse, something is not right see an appropriate professional.


19. Cross training is the key. Runners who only run are more prone to injury. Triathletes are able to share the training load between three different sports. If you overdo it a little on the run, back off and bike or swim. You’ll maintain your cardiovascular fitness, without the undue stress running places on your body.


20. If something hurts for two days straight while running, then take two days off. The 2-Day Rule. If something hurts for two days straight while running, then take two days off to ensure you’ve fully recovered.

Find out more from Rod Cedaro in Part 3

Rod Cedaro and Sean Buckley interview with Peter Maniatis

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In this excellent program from Channel 31 Peter Maniatis interviews  Sean Buckley from Ultra Tune and Rod Cedaro. They discuss up and coming boxer Randy Petalcorin and the benefits of altitude training.

Sean Buckley goes through the work of Randy ‘Ultra Tune’ Petalcorin and how he has risen up from his humble beginnings to World title success.
He is hungry for success, pushing hard with Altitude training and is excited for the future.

Rod Cedaro

Rod Cedaro

Rod Cedaro discusses the history of Altitude Services, which is now  looking to diversify the brand and expand into human training.
Altitude Services have invested in a fantastic altitude pool cover in Queensland, so athletes can swim to 3500 metres at altitude to train as opposed to going
to high altitude areas such as Colorado or Arizona.  These areas can be difficult for Australia’s to get to and benefit from long term by the time they travel there and back. They bring the altitude closer to home in Queensland for  athletes.

Rod Cedaro discusses the outstanding boxer Randy Petalcorin and his performance training with Altitude Services.
Most people will benefit from altitude training. It takes the elite level of training and gives you a 1-3% performance difference – which can be huge in racing and sports.

Watch the detailed video below:

Susan Ramadan trains and sleeps at altitude!

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Australian champion boxer Susie Ramadan isn’t going to make the same mistake twice!

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BOXER IN A BUBBLE – World Title contender, Australia’s Susie Ramadan leaves no stone unturned preparing for her October 25th World Title Fight in Mexico City by sleeping in an altitude tent for three weeks prior to the fight.

She fought for a World Title in Mexico City a while back and was beaten. “I couldn’t believe how much I struggled with the altitude. The woman I’m fighting is a local and as such she was well acclimatized to the ”rarified air” commented Susie.

She now trains with Rod Cedaro and the team at Altitude Services in Australia. “When I got back to Australia I started researching the topic a little further and was reading about how various athletes, who were favourites at the 1968 Mexico City Olympics, were beaten, not necessarily by better athletes, but by athletes who were from high altitude areas and used to the environment. This sounded exactly like what had happened to me. I’d heard about how Altitude Services had masterfully steered Randy Petalcorin’s altitude training resulting in a world title, so I decided I too wanted to be guided by the world leaders in altitude simulation” said Susie.

“Susie’s experience isn’t unique. If two athletes are of a similar ability and one lives at altitude and the other doesn’t, the one living at altitude is at a vast advantage the longer the event goes. All we’re doing is helping to level the playing field for Susie. We’re providing a progressive program over a three week period to pre-acclimate her before she arrives in Mexico City a week before the fight. At least this time she’ll be competing on a level playing field” commented Rod Cedaro, General Manager of Altitude Services.