In order to more efficiently communicate with the RPRA Sponsors, donors, and supporters, I will be putting out a weekly update with new information, FAQs, and more about the ride.
Have any questions about the ride? Reach out on our Contact Page.
1. Bike I’ll Be Riding
I can always tell who has experience in cycling based off of this… I’ve noticed cyclists tend to be gearheads about their bikes–and for good reason. I’ll be riding a modified Surly Long Haul Trucker. The Long Haul Trucker is considered to be the ‘Gold Standard of Touring Bikes’ making this an ideal candidate to support me and my gear for 43 days on the road.
2. Upcoming Fundraising Opportunities
One of our business affiliates, CrossFit Hereafter, has agreed to let us host a class to support the RPRA. On Sunday mornings at 10:00 AM, we’ll be running a ‘Sunday Morning Mobility and Weekend Recovery’ workout series.
Any of our athletes who have experienced our corrective protocols will have at least a slight understanding of the nature of the class. The description for the class is as follows:
The class will consist of a series of mobility exercises, activation drills, core exercises, and correctives in general. Although this will mostly be bodyweight exercises and stretches, it will be formatted in a way to elevate your heart rate and provide a full-body workout.
If you’re unsure if you’ll like it, don’t worry, the class is free to attend. There is a suggested $20 donation to support the 4,000 mile ride and the charities that the ride benefits.
Although this workout series will be on-going throughout the summer, it will not be every single sunday. The schedule for the Sunday Morning Mobility and Weekend Recovery class is listed below.
Sundays at 10:00 AM on the Following Dates:
3. Logistical Updates
The RPRA route is largely predicated upon the existing Adventure Cycle Route Network as the backbone for the ride. From the start, I’ll be riding along the Western Express Bike Route which will encompass the first 18 days of my trip. From the end of the Western Express in Pueblo, CO, I’ll pick up the TransAmerica Bicycle Trail.
The TransAmerica will be my home for the following few weeks until I diverge from the route to head north on Skyline Drive in Shenandoah National Park.
Beyond Skyline Drive, there are just a handful of bike routes which will take me to my ultimate destination in Pottsville, PA.
In all, I’ll be averaging about 90 miles / day for the duration of the trip. The entirety of the trip will take 43 days to get from the Golden Gate Bridge in San Francisco to Garfield Square in Pottsville, PA.
4. Foster with Back in Black Dog Rescue
Love dogs but not ready to commit to raising and caring for a dog long-term? Back in Black Dog Rescue’s distributed network of foster volunteers is always in need.
As a foster you’ll care for a pup until its ready to move-in or be adopted to its furever home.
Contact Chivon Murray at email@example.com for more information.
5. Sponsors Wanted!
To help us reach our fundraising goals, we’re actively seeking business partners to sponsor the ride, helping us defray some of the costs, pay for promotional materials, and more.
Of the individuals that participate in either the Ruthless Performance Ex Phys Interventions or our Posture Restoration & Injury Prevention Training, there is no across-the-board origin of pain or movement dysfunction at the hip or low back; in fact, client training histories run the gamut in activity level, training history, limb length, and so on.
So what is the common denominator among individuals with low back pain?
In short, there isn’t one singular origin, but rather there are two.
The more frequent of which is extension intolerance. This is common among what we in the Strength & Conditioning world refer to as ‘desk jockeys’, or any individual who is regularly in a resting position of spinal flexion. This includes desk workers, individuals with extended work commutes, TV watchers, and so on… Given our societal predisposition to these patterns, it should be relatively straightforward as to why this is so common.
In opposition to this is flexion intolerance. This is common among highly active individuals such as weightlifters, american football players, backpackers, manual laborers, and so on.
Assessing which category you fall in can usually be done simply with the above information, however there are some easy to perform physical tests as well. A hip extension machine is a great tool for diagnosing the more common extension intolerant back pain. Simply perform a standard hip extension, from here take notice to your range of motion and comfort levels. To assess flexion-intolerant back pain, perform several repetitions of the traditional sit-up or crunch. From here, reevaluate pain, comfort, and ROM. If a hip extension machine is unavailable, any exercise in which spinal extension occurs (or spinal flexion for the flexion intolerant assessment) can be used.
These tests in congruity can determine a great deal about the cause and symptoms of any dysfunctions or abnormalities in the spine. Oddly enough the solution for both of these issues starts with the same series of correctives…
To gain more mobility in the requisite spinal segments (for extension and flexion), start with rotational spinal mobility to help ensure that as these capacities develop, the movement is coming from the correct areas of the spine (primarily thoracic rather than lumbar). Some exercises and drills which may assist here are quadruped t-spines, cross-over stretch, russian med ball twists, and so on.
From here you can progress into more specific drills to focus on your specific type of intolerance (i.e. focusing more on adding range to spinal extension drills or vice versa).
Spinal health can be simplified into a system of mathematical averages; to regain extension, flexion, or even to maintain a more neutral spine, adequate steps need to be taken to pull the posture in that direction.
For more information on our Posture Restoration & Injury Prevention Training or the Ruthless Performance Ex Phys Interventions, send us a message at RuthlessPerformance.com/contact.