Hundreds of Cyclists Hit the Road to Bring World-Class Cancer Care to Cincinnati
Hundreds of Greater Cincinnati bicycle enthusiasts, cancer survivors and their families, the UC Health Barrett Cancer Center, John and Eileen Barrett, Dr. William Barrett
The 16th annual Ride Cincinnati bicycle event benefiting life-saving local cancer research at the Barrett Cancer Center at UC Health and partner health systems. To date, the ride has raised more than $5.5 million for cancer research and funded 57 grants that benefit local families. The 2021 ride raised a record-setting $1 million!
This year’s ride features new routes that will begin at Yeatman’s cove and remain on the Ohio side of the river. Food, water and restrooms will be provided on the course.
Yeatman’s Cove, Cincinnati, OH
Friday, September 16, 2022 – Kickoff party at Top of the Park at the Phelps for riders and guests starts at 5 p.m.
Saturday, September 17, 2022
Late registration and packet pickup begins at 6:00am
100 miles – starts at 6:30 a.m.
50 miles – starts at 8:30 a.m.
20 & 28 miles –starts at 9:30 a.m.
15 miles –starts at 10:00 a.m.
8 miles – starts at 10:30 a.m.
ABOUT RIDE CINCINNATI
Established in 2007, Ride Cincinnati is an annual bicycle event for all abilities held at Yeatman’s Cove. Funds raised through Ride Cincinnati benefit all cancer research at the UC Health Barrett Cancer Center and local partner health systems. For more information visit www.ridecincinnati.org.
Riders are encouraged to connect with Ride Cincinnati on social media using hashtag #RideCincinnati on the following sites:
The YMCA of Greater Cincinnati CEO Jorge Perez said, “The Y is a place where everyone can belong. When children and families are looking for a place for connection and growth, we want them to know they are welcome at the Y. It is our privilege to serve these families in partnership with ODJFS, the Ohio Alliance of YMCAs Foundation, and partner YMCAs around the state.”
Greater Cincinnati foster and kinship caregivers can start utilizing these services locally on August 10th at any YMCA of Greater Cincinnati location in Ohio.
Half the cost of the memberships will be paid for by ODJFS. The remaining cost, for at least one year, will be covered by an Ohio YMCA grant of up to $578,000 state-wide.
To be eligible for the free memberships, certified foster homes must provide the YMCA a copy of the family’s current JFS 01213, “Notice of Approval for Foster Home,” showing the family is currently certified as a foster home. They must also provide a letter from the family’s recommending foster care agency on that agency’s letterhead. It must indicate the family is in good standing with the agency/state of Ohio and either the family has had at least one foster care placement within the past 18 months, or the family is a newly certified foster home within the last six months.
To be eligible as an approved kinship home, families must provide a letter from the agency that approved the family on the agency’s letterhead indicating the family is in good standing with the agency and that they have a current kinship child placed in the home.
Bridges is a program designed to help former foster youth transition to adulthood. To be eligible, Bridges participants must provide a copy of the participant’s Bridges Voluntary Participation Agreement showing the participant is enrolled in Bridges. Participants must also provide letter from the Bridges grantee on the grantee’s letterhead indicating the participant is currently enrolled in Bridges.
About the YMCA of Greater Cincinnati
The YMCA of Greater Cincinnati is one of the area’s largest nonprofits that focuses on engaging individuals and families in youth development, healthy living and social responsibility. The Y is dedicated to helping people achieve goals, make friends and find a true sense of belonging. Branches offer quality time for families to be together, resources for parents, and a variety of opportunities for seniors to be active. The YMCA ensures these opportunities are available to everyone no matter their ability to pay with generous support from community partners and donors.
For more information about the Y, visit MyY.org, call (513) 362-YMCA or stop by a Y branch near you. The Ohio Department of Job and Family Services manages vital programs that strengthen Ohio families. These include job training and employment services, unemployment insurance, cash and food assistance, child care, child and adult protective services, adoption, and child support services.
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Start Your Next Marathon Training Season With These Off-Season Tips
So you’ve just finished your training season. Congratulations! Maybe you sailed through the last 4 months and set a PR at your race, or maybe the season was a little rough and you experienced frequent aches and pains that caused you to take extra rest days and skip workouts. In both scenarios, the best thing you can do for your body is to take a recovery period, and then use the off-season as preparation for your next training cycle. An effective off-season will allow your body to heal and adapt from the hard work of a training season, while also providing the opportunity to work on weak spots so they don’t derail the next training cycle.
FIRST, LET’S TACKLE SOME REASONS WHY RUNNERS MISTAKENLY DON’T TAKE AN OFF-SEASON
1. Fear of losing fitness.
Anyone who has taken extended time off from running knows how difficult those first few workouts feel. And it can feel daunting to think about starting all over when you’ve worked so hard to improve your fitness! While it’s true that you begin to lose cardiopulmonary fitness in as little as 14 days of no training, research has shown that you can maintain aerobic adaptations in VO2max and submaximal endurance with a reduced training load (1). In one study, athletes maintained their fitness even while reducing their training load by two-thirds (2).
2. Momentum of a good season.
When everything seems to be clicking into place, a slowdown or pause in training might seem like you’re missing out on potential gains. Why not push ahead and take advantage of feeling good? However, everything feels good until it doesn’t. It’s much wiser to take a planned, short-term, decrease in training, compared to the risk of continuing to push your body to the breaking point, at which you will likely be on the bench for much longer.
3. Training provides structure and mental release.
Many athletes thrive under the structure of a training program. The certainty of what to do with their time each day provides comfort in a sometimes hectic world. However, off-season isn’t about the absence of training, it’s just a change in what training looks like. There can be structure and mental comfort found in mobility drills, technique sessions, and strength training.
NOW, LET’S LOOK AT HOW TO GET THE MOST OUT OF YOUR OFF-SEASON.
It’s important to note that this preparatory phase is NOT your base or build phase where you’re working to increase miles at a low intensity prior to jumping into your marathon or half marathon training plan. The goals of the plan presented here are:
Recover from the previous season
Become a stronger athlete who can handle hard workouts without injury
Become a more efficient runner in order to go faster with less energy
There are three key ways you will accomplish these goals—
1. Decrease your running volume to aid in recovery while shifting the focus of your training.
After your initial recovery period of no running after your race, DON’T jump back into high mileage, especially if your racing season was plagued by aches, pains, or injuries.
DO Run 3-4 days per week to maintain a base of fitness, but all runs should be done at an easy, conversational pace and distance should be short.
DON’T do intense, race specific workouts. Now is not the time for track workouts or hill repeats. These types of workouts tend to beat up your body and the risk of injury is high.
DO utilize cross training. If you want to get your body moving more and maintain your aerobic fitness, try cycling, swimming, or elliptical training to substitute long runs. These options allow you to work your cardiovascular system while sparing tendons, cartilage, muscles, and bone.
2. Increase strength training to improve the structural integrity of your body.
For many runners, injuries are the result of their heart and lungs adapting to training faster than their bones and tendons. Incorporating strength training prior to increasing running volume will make your body tougher and more resilient. The trick is to make sure you introduce strength training while you’re de-loading your running, so that your body will recover appropriately.
Runners that took a 2-week break from running were shown to increase lean muscle mass, even without adding strength training (1). Reducing your running volume provides an opportunity for muscles to repair and gain strength, since running is a catabolic activity, meaning it breaks your muscles down.
Strength train 2-3 days per week. Work with a personal trainer that is familiar with the demands of running so you can target the correct muscle groups. Bootcamp or HIIT style workouts aimed at calorie burning are not ideal and will not be as beneficial.
Runners that lifted 2-3 times per week for 8 weeks showed an improved running economy, meaning they utilized less oxygen to run at the same speed (3).
3. Improve running technique.
Have you ever wondered if changing from a heel strike to a midfoot strike would be better for you? Or maybe you’re a forefoot striker and are plagued by calf injuries, but are hesitant to change your stride because it feels awkward and you’re not sure how to do it. Especially if you began running as an adult, what feels “natural” might not necessarily be the most efficient technique. The off-season is the ideal time to work through the growing pains that may come with working on your form!
Get a running form evaluation with a physical therapist. You’ll need to know where your weaknesses are in order to work on improving them. Make sure the PT you work with is able to explain the results and create a plan for you. A running evaluation isn’t much help if you don’t leave the appointment with exercises and drills that directly relate to your faults.
Perform running drills daily, especially prior to runs. Improving your running form requires neuromuscular re-education, and frequency of practice is key for success. Think of how difficult it is to learn a new language or to play an instrument if you don’t practice daily!
BY PLANNING AHEAD USING THESE TIPS, YOU CAN USE THE TIME BETWEEN TRAINING PLANS TO BECOME A BETTER RUNNER, EVEN IF YOU ARE RUNNING FEWER MILES!
Want even more information to help you become a better runner? Check out The Runner’s Corral for tons of free content about training, injury prevention, and performance!
Written by: Dr. Ellen Foster, PT, DPT
Chen, Yun-Tsung et al. “Two weeks of detraining reduces cardiopulmonary function and muscular fitness in endurance athletes.” European journal of sport science, 1-8. 21 Feb. 2021, doi:10.1080/17461391.2021.1880647
Neufer, P D. “The effect of detraining and reduced training on the physiological adaptations to aerobic exercise training.” Sports medicine (Auckland, N.Z.) vol. 8,5 (1989): 302-20. doi:10.2165/00007256-198908050-00004
Balsalobre-Fernández, C., Santos-Concejero, J., & Grivas, G. V. (2016).
Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials. Journal of strength and conditioning research, 30(8), 2361–2368. https://doi.org/10.1519/JSC.0000000000001316
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