Training Hints & Tips
Jeremy Leroux is a French triathlete and influencer. He has been in the sport since 2016, originally coming from the running world. Once a friend lent him a bike for a little while, he fell in love and thought "why not give this thing a go?". Today he is looking at Ironman distances and hopes to be on the starting mat as soon as possible.
Today with Jeremy, we break down how to get ready for your first triathlon. Getting started, investing in the right equipment, training splits and race day prep… we will cover it all and hopefully you’ll learn some helpful tips.
1 – BREAKING DOWN TRAINING AND NUTRITION
Compex: How many times do you train per week during race prep, and how do you split it between the three disciplines?
Jeremy: 15 to 20 hours, I try to bike 3 to 4 times per week, and about the same for running and swimming.
Compex: For someone who is looking to get started in triathlon, would you advise hiring a coach? Joining a group? Or simply figure it out on your own?
Jeremy: I think it depends on people. If it is your first one and the goal is just to have fun, asking advice around you can be enough. Read, document yourself and look at what others maybe doing. However, if your goal is to get better in the sport, joining a team is great because you have a coach and teammates. Your trainings are well put-together, and your teammates push you to perform every day. This is the optimal choice for long term.
Compex: When you start training for your first triathlon, should you focus on one discipline more than the two others? Or should you equally share time between the three?
Jeremy: I think that you should always train all three of them equally, unless you feel very weak in one of the three disciplines. It is always better to train your weaknesses more than your strengths. However, there is no shortcut. Training, regularity and patience will be your keys to success.
Compex: Often people get overly excited when starting a new sport, which is understandable. How important would you say it is to not over-train and add rest days to your week of training?
Jeremy: Your body needs to recover. Having a coach is better because he or she will plan your recovery times. If you don’t have one, listen carefully to your body and what messages it is sending you. I know you’ll want to do more and more, but this is the best way to put too much stress on your body and run out of gas, or worst, get injured.
Compex: Should you train transitions between disciplines?
Jeremy: Of course, there are specific sessions where your focus is on the transition, going from the swim to the bike, or from the bike to the run. I would say at least once a week, on shorter distances, but with a race day intensity!
Compex: In a sport where you need plenty of calories for those long efforts, how important would you say your nutrition is?
Jeremy: Of course, it is very important to stay on track with your nutrition. You need to fuel your body correctly in order to perform well during your training sessions. Make sure you have some cheat days occasionally though; it is good for the body and for the mind (laugh).
2 – INVESTING IN THE RIGHT EQUIPMENT
Compex: Where would you say we should start looking when getting ready for our first triathlon, and how much are we looking at in terms of investment?
Jeremy: Since it’s the first and you don’t know if you’ll keep doing it after your race is over, maybe do not invest in the most expensive stuff. Get a good road bike that you are comfortable with (this is where you’ll spend the most time probably). Then look for a good swimsuit for open water, and maybe a couple of accessories for pool sessions in order to work on technique. Lastly, find a good pair of shoes for your running, and your set! As you get better, it will get more expensive for sure, but to start, you don’t need all the bells and whistles.
3 – STEPS TO YOUR FIRST TRIATHLON
Compex: In your preparation, do you think there is any interest in partaking in shorter distances to test yourself, like a local 10km, a swim-run etc?
Jeremy: If you’ve done your training right, I don’t think that is necessary unless you are training for an Ironman, in which case it might be useful to train or shorter distances like a half marathon. In the case of a first race, I would say maybe do your own mini triathlon to train transitions and race day paces. You’ll be fine!
4 – GETTING SET ON RACE DAY
Compex: Morning comes, and the stress is there. Any tips you could give us to embrace the race day jitters?
Jeremy: That is completely normal! Even if you are just doing it for fun, you’ll feel the stress for sure. Embrace it. You’ve done the training, you’ve put in the work, so stay focused and have some positive thoughts. Breathing can really help with stress as well, so make sure you are calm and relaxed. Something that might help take some stress off your shoulders is making a race day checklist. I always do that, so I don’t panic if I forget to bring something with me to the race.
Compex: What is your go-to race day breakfast?
Jeremy: I highly recommend not changing your breakfast habits. Changes are the best way to stress out more. Stay in your routine. For me it’s oats and nuts with Greek yogurt, some fruit and dried fruit, and coffee of course. For an Ironman, I like adding some rice for digestion purposes throughout the race.
Compex: Since we are talking about very long efforts, how do you manage eating throughout the race?
Jeremy: I usually know at which point in the race I’m taking my little gels or bars. I also make sure I drink about every 10 minutes on the bike. It is very important to have a plan, so you don’t run out of energy at some point, and so you don’t eat too much at once.
Compex: Do you warm up for the swim part the morning of the race?
Jeremy: For sure, I always warm up for the swim if possible. If not, I’ll use resistance bands to wake up the muscles, massage stiff areas with my Fixx 1.0 and maybe even use the warmup program of my Compex to make sure I am ready to go.
Compex: What is the most important thing to focus on before your race?
Jeremy: There is not one particular thing. Stay focused and don’t forget to enjoy the experience. You’ll probably remember your first triathlon forever, so soak it in while you can!
And there you have it! Tips, tricks and motivation for your first triathlon. Let us know if you’ve used any or if you found any of them particularly useful. Compex is looking forward to hearing about your first triathlon story!
Maelys (24) is a French osteopath, influencer, & fitness advisor, who always loved to learn about nutrition. She has studied it so much that she wrote some eBooks with healthy diet option, to keep having pleasure eating whilst still matching your fitness goals. Her latest one called “Life Is Sweet” has some great recepies if you are a sweet-tooth person who wants to stay in shape but still enjoy desert.
Today we will go down the list of 9 famous stereotypes about nutrition with Maelys. Let’s eat some knowledge together!
Stereotype #1: Avoiding carbs to lose weight.
Maelys: “This one is very easy to understand, because it is all about balance. If you eat more calories than you burn, you’ll likely gain weight. However, if you burn more calories than you eat, you’ll most likely lose weight. You’ll maintain if you burn as much as you consume.
Now, you can eat 2.000 calories of burgers, if it is your maintenance intake, you will not gain or lose weight (we do not advise that obviously). Your carbs are on the nutrients chart and, such as protein, fats and others, they are not responsible for gaining or losing weight. Calories are.”
Stereotype #2: Training on an empty stomach is better for weight loss.
Maelys: “It is not optimal. Going for a training session on an empty stomach will have your body use muscle resources, which is more likely to degrade muscles. This is often counter-productive for the body. I suggest eating a little bit of carbs and a little bit of protein about an hour before training. Give your body a little bit of fuel, you’ll need it.”
Stereotype #3: Fresh-fruit juice equals eating a fresh fruit.
Maelys: “This is not true for two reasons. Drinking juice means that the fibers inside the fruit have been broken. You’ll end up having less nutrients and losing lots of the benefits of fibers.
Another simple thing to consider is the quantity of fruit that you need to make a juice. You’ll probably need 5 oranges to make a glass of orange juice, and that means a skewed energy balance in the end.”
Stereotype #4: Whey protein powder is considered Performance Enhancing Drugs (PEDs).
Maelys: “This one is very simple. Protein powder is not a drug simply because they are found everywhere (chicken, eggs etc.). They are only a time-saver when it comes to consuming protein after training for example, instead of bringing your chicken breast when you are not that hungry post-workout.
However, they should never replace all your meals! You should get the majority of your protein from whole food and leave the powders post-training.”
Stereotype #5: Vegan protein is better nutrition than regular protein.
Maelys: “There is a big misconception about vegan things being always absolutely better for the body since they are technically better for the environment. There are lots of anti-nutrients in vegan protein, which prevent the body from assimilating all the nutrients in food.
I am not saying that being vegan is bad and you shouldn’t, but that just doesn’t make vegan protein better than regular protein. Keep an eye on your macro-nutrients if you are vegan, in order to avoid deficiencies.
Stereotype #6: Eggs are bad nutrition for cholesterol levels.
Maelys: “You have organs in your body that are made to work. If you bring too much cholesterol into your body, it will lower cholesterol synthesis. On the other hand, if you do not bring enough to your body, it will produce more itself. The body levels your cholesterol very well, and it does not matter if you eat 1, 2, 3 or 6 eggs per day.
However, if you already have a cholesterol problem, this is where you should be careful with your diet. Otherwise, you are all good.”
Stereotype #7: Do not eat after 6pm if you are trying to lose weight.
Maelys: “About 90% of people workout after work, so usually around 5 to 8pm. In order to recover well, you need food and sleep. If you train late but then you do not eat because you heard it is bad after 6pm, you are not optimizing recovery. And if you do not train late, it is still a question of energy balance. Eating the number of calories that your body need in order to match your goals is really what matters when talking about losing weight.
If you train late and do not feel like eating a full solid meal afterwards, you can substitute that with a rich protein drink like a smoothie. However, I really do not recommend going to bed with an empty stomach especially after training. You won’t sleep well, and your body will have a rough time recovering.”
Stereotype #8: White meat is healthier nutrition than red meat.
Maelys: “Technically, yes. White meat is very healthy, but red meat has such great features for the body. I would advise eating roughly 750g of red meat per week top. There are great things from red meat that your body needs, but it is not the best source and that is why you shouldn’t eat more than about 750g per week.”
Stereotype #9: Energy drinks are great for performance.
Maelys: “I really don’t recommend energy drinks for performance. I don’t think they are optimal. Sure, they have caffeine and energy components, and sure you might feel pumped before training. However, you are mostly paying the brand (usually expensive) for something that is not necessary.
If you really need a pre-workout boost, I recommend making your own at home. Coffee is great, adding a little bit of salt in your water also for a great pump, but let’s be honest… your motivation is the best pre-workout there is, and should fuel you better than any energy drink on the market.
Matt Jaggard, Head of Strength and Conditioning with the Delgado and Lee Pro Tennis Academy explains how Compex devices can be used to prevent ankle injuries and how to optimise recovery and rehabilitation if an ankle injury occurs.
LinkedIn: Matt Jaggard
If you are an athlete of any kind then it is likely that you have experienced a very painful ankle sprain or strain. This is a highly common injury within court sport athletes. Compex can aid you by helping to prevent this type of injury from occurring and also whilst recovering if an injury has been experienced.
So how can the use of a Compex muscle stimulation device help?
First of all we need to take a look into the anatomy. This will give you a clear understanding of how the body works, what you need to target and why.
The peroneus muscles also called fibularis muscles or peroneals or peronæus, are a group of muscles in the leg. While the muscle group exists in many variations, it is normally composed of three muscles: peroneus longus, brevis and tertius.
These muscles help control key actions around the foot. They will need to be strong and robust allowing you to resist and control the very actions they allow you to perform. Something that the use of a Compex device can enhance whilst training. The reason that the use of Compex is highly effective with this set of muscles is that they are very difficult to activate.
So where are these muscles located and what do they do?
Ankle Strengthening and Injury Prevention
These muscles can be trained either statically or through a range of traditional ankle mobility, stability and strengthening exercises. This can be done by placing Compex electrode pads on the peroneus muscles and selecting frequencies between 45-70Hz. This will help to increase muscle volume similar to that experienced whilst training for hypertrophy by promoting optimised tissue formation.
Once a period of adaptation for increasing muscle volume has been completed, traditionally 6-10 weeks. It would be recommended that you move into a strength phase for a similar length of time. This requires your muscles to be exposed to frequencies between 75-100Hz.
Completing these two phases routinely will continually allow for the peroneus muscles to increase in volume and strength, making you more stable and helping you to prevent ankle sprains and strains.
Acute Injury Management and Rehabilitation
If you have experienced an ankle injury, the peroneus muscles along with tendons and ligaments around the foot and ankle would have been stretched, strained and damaged.
The use of a Compex device can not only aid with strengthen the muscles as highlighted above. They can also aid the recovery process.
During the initial phase of recovery, dealing with inflammation, Compex can help to reduce muscle soreness (1Hz). Additionally, muscle pain can reduce (5Hz) and capillarisation increased (8Hz). These varying levels of increased blood flow will help improve the supply of oxygen and nutrients to the damaged region. During this phase it is recommended to place the electrode pads around the site of the injury (ankle and foot) rather than the peroneus muscles unless major trauma has also occurred in this area.
During the second phase of recovery with Compex, the profilation phase, frequencies between 10-35Hz can help minimise stiffness. Muscular atrophy can also be minimised whilst helping to manage lingering discomfort and swelling.
Once the symptoms have subsided, just like with any traditional rehabilitation, it is time to start remodelling the muscular tissue within the area which has been effected. Firstly by increasing muscular volume (45-70Hz). Then by increasing strength (75-100Hz) which are both mentioned in more detail above in ‘Strengthening and Injury Prevention’.
Alexandre Vallot (28) is a French coach in Paris. He has been coaching for 6 years now. From pro athletes to regular folks trying to simply stay in shape, he likes to train anyone with a purpose and a desire to progress in their fitness journey. He does not only want his clients to be motivated while he coaches them, but he wants them to create a mindset that they will carry forever.
Today we go down the list of 5 important factors to consider when you want to get back in a training routine after a long break: your nutrition, your training plan, your routine, your relationships, and the goals that you have.
1 – Back to eating healthy
Weight is not the number one indicator of your fitness level and you should not stress about it too much unless you compete in a sport with weight classes. However, weight can be a way to measure your eating habits, which can tell if you have been eating less or more. Therefore, keeping an eye on your weight can be beneficial. Being inactive for a long time can lead to some unwanted weight gains.
What is your tip for people going back into training regarding their eating habits?
ALEX – First of all, it really depends who you are talking to. If we are talking about an experienced person, it is “easier” to have a strict approach. Usually the person knows what it takes, and you can be stricter for the first couple of weeks in order to really get back to the shape you want.
However, if you are talking about an unexperienced fitness enthusiast, you cannot cut back too fast. You need to take steps, otherwise it will not last. I like to not use the word “diet” as it sounds scary to most people, and just talk about making small adjustments day after day. First cut the extra drinks, then dial back on the snacks, add some veggies etc. But if you cut too much too fast, you risk ending up in this “new year resolutions” type of vibe, where goals vanish after a month.
2 – Finally training again
No matter the reason, not being able to train for awhile is going to have effects on your body and your mind. Some people will feel (too) excited about going back to the gym and may risk injuries. Some people may have lost the motivation and will find it hard to go back. For all those cases, how do you get back into training mode?
ALEX – You should not imagine going back to the gym as the perfect scenario where you are motivated, you are stress-free, you perform the same… Things have changed ! However, one thing that has not changed is how beneficial “moving” is for your body. Whether it is 10, 30 or 50 minutes, moving at least twice a week will do wonders. Your motivation will come back slowly but surely and seeing your body change and adapt is the best boost you can hope for.
However, do not try to do too much or too complicated too soon. Same as the nutrition part, take steps towards coming back to your routine. Those steps can include a training partner or a coach! This is the best way to stay motivated as you are now accountable to someone else. If you are a Compex user, use the Compex app to plan your training sessions, share your results with your friends and see your progress.
3 – Going back to a routine?
Lots of people have a fitness routine. You train around the same time of the day, you eat at the same hours, you sleep about the same amount every night etc. When that has been broken for a while, people may be lost when it is training-time again! How do you help people get back to their routine?
ALEX – You need to realize that in this situation, time is your best friend. Getting back slowly but surely is the best recipe to a successful come-back. You should also be open to changes in your fitness routine, and not desperately want it to be the same as before. Adding new movements and training methods can do wonders to your body. So why not start by trying something new? Bodyweight workouts, yoga, Compex-Training… You used to be a gym-rat that loves pumping weights? Try new sports and workout methods, your body will love it.
4 – The influence of your close friends
The fourth point may be left aside by a lot of people but is more important than we think. The influence that our friends and family have on our choices in life is huge. You cannot stop talking to people just because they do not motivate you, so how do you deal with your closest relationships when it comes to your motivation to be healthy?
ALEX – Like you said, you cannot stop talking to people just because they do not agree with you, otherwise you will not keep many friends! There are two different types of people in my opinion. First is the closest friends, then you have the people around you that are the closest to your training habits. Your friends might be party-people and maybe you get invited to diners often. However, the most important is: where do you train? Do you have a coach? Are these friends also training buddies? Having friends to party-with is not an issue, as long as you have a fitness circle to stay right on track with your goals. Once again, it is all about balance
5 – Defining your goals
Setting goals can be challenging. The way you write down a goal can instantly tell whether you will be successful or not. We hear often people say, “I want to be stronger” or, “I want to lose fat”. These statements are never to be fulfilled. The reason is: they cannot be measured. 1kg of fat lost will not make you happy. However, you still “lost weight” and according to your goal, you are successful. But we all know this is not how you will be happy. How do you help people set goals the best way possible?
ALEX – For me, the first step is defining who do you want to become. Do you want to be a professional athlete, do you want to be a fit mum, do you want to look good at the beach… These are all different approaches. When you have defined that, you can create a ten-step plan towards your goal. These steps must be small challenges, attainable, measurable, and realistic. For example, your first step could be “Eat three whole fruits per day this week”, or “Exercise 20 minutes, three times this week”. These steps are measurable and realistic, they will open the path to success in your fitness journey. I know it sounds all Instagram-ish but setting goals measurable and realistic goals is the number one key to success.
Matt Jaggard, Head of Strength and Conditioning with the Delgado and Lee Pro Tennis Academy tells us about the negative effects of air travel and how to negate these effects to maximise performance on arrival.
E-Book: International Travel and Tournament Preparation for Tennis
LinkedIn: Matt Jaggard
Air Travel and Improving Athlete Readiness with Compex
If you are an athlete competing at the top then it is highly likely that you will be exposed to a vast amount of international air travel. Travel days are not easy and they are certainly not rest or recovery days which is a point of view I have come across all too often.
Travelling has the potential to, and almost definitely will have an effect on your physiological and psychological state. The research is clear in demonstrating this with both short-haul and long-haul travel.
Direction of travel Time Zones Crossed Flight Time Findings N/A 0 1hr Enhanced cardiovascular stress. Heart Rate, Systolic and Diastolic Blood Pressure, Rate Pressure Product (Heart Rate x Systolic blood pressure) and Mean Blood Pressure all altered significantly. Psychological and physiological stress contributing to travel fatigue East 6 9hrs 20m Autonomic Nervous System activity assessed via Spectral Analysis of HRV. Reduced function on arrival, full volume and intensity recommended after 3 days East 5 7hrs 50m Athletic function only effected on days 3, 4 & 5. Measures back to baseline on day 6. Delayed effect. West 7 11hrs 30m Autonomic Nervous System activity assessed via Spectral Analysis of HRV. Delayed effects of travel, reduced volume and intensity recommended for day 3 East & West 7 15hrs 30m Irrespective of travel direction, reduced maximal sprint and counter movement jump performance was evident up to day 3 and 4 following travel, respectively
Fig 1. Psychological and physiological information collected on various flight lengths and directions. 1, 2, 3, 4
As you can see from the table above, athlete readiness can be immediately reduced after what seems like a simple 1hr commercial flight. Addition to a number of performance markers are heavily effected for up to 5 days following longer flights.
Competition normally start just days after arriving at a new destination. This means negating the negative effects associated with air travel should be the number one priority for all athletes. Therefore, this will help improve readiness on arrival and reduce the need to manage travel fatigue and drastically alter training plans prior to competition.
Combating the negative effects of travel and aiding athlete readiness
Compex recovery and massage programs which help increase blood flow are available on all Compex Muscle Stim products. This can be effective both during and after short or long haul flights.
Research has shown that whilst using Compex devices, frequencies between 3-9 Hz can demonstrate a 181-276% increase in blood flow5. Moreover, this will help combat the thrombosis experienced during air travel. As a result, this helps to negate negative physiological effects associated with travel and improve athlete readiness on arrival.
To explore international travel in more detail, looking at how to adapt to perform when acclimatising to heat, altitude or after crossing multiple time zones you can learn more from Matt’s book ‘International Travel and Tournament Preparation for Tennis’ with the general principles applying to all athletes and sports.
2 Botek, M., Stejskal, P., & Svozil, Z. (2009). Autonomic nervous system activity during acclimatization after rapid air travel across time zones: A case study. Acta Gymnica, 39(2), 13-21.
3 Fowler, P. M., Knez, W., Crowcroft, S., Mendham, A. E., Miller, J., Sargent, C. H. A. R. L. I., ... & Duffield, R. (2017). Greater effect of east versus west travel on jet lag, sleep, and team sport performance. Medicine and Science in Sports and Exercise.
4 Thornton, H. R., Miller, J., Taylor, L., Sargent, C., Lastella, M., & Fowler, P. M. (2018). Impact of short-compared to long-haul international travel on the sleep and wellbeing of national wheelchair basketball athletes. Journal of Sports Sciences, 36(13), 1476-1484.
5 Zicot, M., & Rigaux, P. (1995). Effect of the frequency of neuromuscular electric stimulation of the leg on femoral arterial blood flow. Journal des Maladies Vasculaires, 20(1), 9-13.
Compex sat down with French Personal Trainer, Mevenig Rio, to discuss his experiences with Compex and how it can aid your training routine.
I work in a gym, but also at home. My clientele is varied and interested in everything from health, returning to sports, aesthetics, self confidence, and weight loss, to more specific objectives related to weight training, running, cycling, and preparing for police or fireman contests.
I began using Compex® in my own workouts to improve recovery. Once I had discovered its other features I used it for pain management, massage, and physical preparation. Then I used it with my clients in their personal training sessions, which gave them added value and improved my coaching.
I use Compex® a lot in combined sessions; I combine voluntary exercises with Compex contraction to boost and energize my sessions and get results more quickly, and with both beginners and experienced athletes. It is the choice of the exercise associated with Compex® that will enable maximum muscle fibres, optimized training and help achieve better results.
In terms of results for my clients, I have noticed a real gain in recovery, which is faster and allows for better quality sessions. In the treatment of muscle and tendinitis, Compex® relieves pain and promotes healing. On the physical preparation of runners or cyclists I have also seen real progress in terms of gaining strength while keeping the muscle mass gain. Gain in muscle tone is also much faster for users looking to lose weight or tone up.
Compex® boosts and optimizes its sessions by targeting a specific work goal. Thanks to the good recovery it enables, it makes it easier to chain drives and prevent injuries. Best of all, Compex® allows you to complete your training and planning at home, meaning you can reach your goals much faster.
Compex sits down with Spanish Personal Trainer, David Navarro.
It seems that muscle stim has suddenly become fashionable, but the reality is that high level athletes and physiotherapists have been using Compex® for long enough to be able to attest to its success.
Compex® is not a fad, it is a reality taken to the highest level. It enables users to recover and improve their muscle condition, muscle gain, movement, and quality of life, be it in sport or during their daily life challenges.
As a personal trainer, I believe Compex® is best used to train for specific goals. My clients must trust that I am fully committed to helping them reach their goals, and I must be able to trust my tools.
When explaining the training process to my clients, I make sure they understand that without the high-end technology of Compex®, certain goals will take a lot longer to achieve, and in some cases may be impossible.
While I’ve used the Compex® Fit 5.0 to achieve a lot of different results, I find it most effective in helping my clients compensate their weaker muscle groups, and to strengthen and recover muscle structures compromised during sport or daily activities.
One such client is Sara Lobla, a wedding photographer who suffers from back, shoulder and knee pain due to the physical demands of her job. When Sara is preparing for a wedding, I can take these demands into account when planning her training routine with Compex®. This helps me to know exactly what programmes to use during her training sessions.
And just as athletes have down time, so Sara has periods with less work. This gives me a window to really focus on muscle training to give her more strength and resistance, allowing her to focus on her job.
Working with 2 channels simplifies any type of workout and lets me focus on individual muscle groups without the need to deactivate additional channels that would be present on other devices.
Sara has now successfully relieved her back, shoulder, and knee pain. Besides using the Compex® Fit 5.0 to improve her muscle condition, helping her to keep taking impressive photos, we also use this device to help her get in shape and tone her buttocks and abs.
Ultimately, nothing escapes from the Compex® Fit 5.0!
Patricia Soave, our expert trainer in Compex, will help you to get visible results the same way she does for her customers.
In order to get the best out of her programmes, you have to follow 3 basic rules:
1. Regularity => A muscle that is not stimulated regularly will not adapt. You have to train minimum 3 times a week by muscle group for 4 to 6 weeks in order to get visible results.
2. Intensity => To the maximum bearable intensity in order to stimulate as many muscle fibres as possible. At the beginning, the contractions might surprise you and you may ache in the days following. This is normal, because EMS will enable you to develop an important quantity of muscle fibres, more than during a normal bodybuilding training session.
3. Combination of proposed exercises during contraction phase => Will enable you to shorten your training sessions with maximum efficiency, without putting any strain on your joints, but with heavier loads. The strength of EMS combined with voluntary contractions will multiply the benefits of your session. You will get a real muscular benefit!
Director of Vertigo Diffusion and of Wellness Attitude based in Lausanne (Switzerland). Trainer at the Sports Department of Lausanne University since 1993 where she has trained more than 1500 fitness coaches. Personal trainer since 1995.
As International Gymstick Master, Presenter, Lecturer and Judge, she has been invited to more than 20 countries and collaborates with prestigious companies.
Compex sat down with Alexis Gsell, Patrice Paquier & Anael Huard, who are members of the French Ski Federation, to discuss their experience integrating Compex with their ski training.
Most athletes havetheir own Compex that they use regularly sincethe launch of the brand (over 30 years ago). There arefour preferred uses: warming up the muscles, injury prevention, improved recovery and strength development.
- For recovery, athletes use Compex in the late afternoon after a running or cycling session,
using the programs Capillarisation and Active Recovery. These programs work well together for a superior
- For injury treatment such as tendonitis or contractures, athletes use recovery programs to improve
recovery time and reduce pain.
- Regarding treatments post-injury such as ACL, Compex can be used under the supervision of a doctor with specific rehab programs. It is then used in combination with strength exercises to stimulate more muscle fibres. When an athlete is injured and cannot train, the use of Compex is also important to maintain a level of muscle activity in other areas of the body (not necessarily the injured ones).
The ways in which you use Compex depends on your objectives.
- For recovery, athletes use Compex in the late afternoon after a running or cycling session,
Compex sit down with Osteopath, Bernand Bonthoux and discuss how he uses Compex to help treat skiers.
An evolution in skiing techniques and materials has caused athletes to change their training methods and use electrostimulation.
Previously, the post-injury period was often the only instance these devices were used. However, after being in the ski industry for 30 years, I have seen an increase in the use of Compex.
A few years ago, every Nordic skier used electrical stimulation solely for recovery and Alpine skiers used it to increase strength; we can now say that the situation has completely changed.
Use of Compex in Skiing:
Compex can be an the ideal partner to help you warm up muscles, prevent injuries, recover better and faster, and even develop strength.
This guide shows you 4 training plans:
- Alpine Skiing: 4 weeks
- Alpine Skiing: 8 weeks
- Nordic Skiing: 5 weeks
- Nordic Skiing: 10 weeks
The 4 week program offers assistance for seasonal skiers and/or snowboarders. The primary goal of this preparation is to reduce the risk of injury and avoid the manifestation of aches and pains.
Major muscle groups to be targeted:
- Alpine and freestyle skiing: Quadriceps (knee ligaments injury prevention) and core
- Nordic skiing: the recovery of the lower body muscle groups on Quadriceps and Triceps surae. The emergence of new competition standards, with
more explosive speed requirements, engenders more intense muscle stim techniques such as strength building. The importance of the
upper body is increasing as well and can be integrated into this program.
- Snowboard: Quadriceps and abs
Several rules to help you achieve your objectives:
- The prerequisite for this training is to be in overall good shape and to train on a regular basis; obviously, the ski season is not just 4, 8 or even 10 weeks
- For people who are not used to muscle stimulation (especially the strengthening program), a 2-3 week initiation is highly recommended before starting
with a training plan.
- When you feel comfortable using the Compex device, you can add the Potentiation program to prepare the muscles before competitions.
- Practicing a sport where you have to ‘seek’ snow can be challenging when travel is frequent and you don’t have a chance for a proper recovery session.
Therefore it is essential to use the recovery programs.
- Finally, for casual skiers, this tool can be considered a supplement to other sports activities throughout the year.
Become a champion skier or just ski for fun; Compex will help either way!