EAT SMART: Tunisian Vegetable Couscous Recipe

I've been trying to figure out a way to incorporate vegetables into my meals and this was the perfect way to do it!  I found this recipe at allrecipes.com and made some modifications to it based on the comments and the antioxidant levels of some of the vegetables.  This recipe has a large variety of healthy vegetables packed with antioxidants, vitamins and minerals- nutrients we all need for a fast and effective recovery, especially if we're deficient!  This recipe works well with rotisserie chicken, but not so much with fish.  I'm still experimenting with this so feel free to leave a comment below with suggestions!

If you've never tried Tunisian food before, the ground cardamom might be a little strong on the palate, but personally, I really enjoyed the aroma and flavor of this spice.  Honestly, I was hesitant to buy the cardamom at first because it was almost $13, but it was worth it since I plan to make a lot more of this in the future.

Prep time: 20-30 minutes (I'm slow in the kitchen...)

Cook time: 15 minutes

• INGREDIENTS:
• 
  
• VEGGIES (Chop into cubes or squares):
• 3/4 red onion, diced
• 1 zucchini
• 1 yellow squash
• 2 carrot
• 1 red bell pepper
• 1 yellow bell pepper
• 1 orange bell pepper
• 1 cup sliced baby portabella mushrooms

1 tablespoon fresh cilantro

2 Roma tomatoes

1 clove garlic

CHECK THE PANTRY:

1 tablespoon olive oil

• 4 cups vegetable broth (1 box of Swanson broth = 4 cups)
• 1/2 teaspoon paprika
• 1/4 teaspoon ground cardamom
• 1/4 teaspoon salt
• 1 (16 ounce) frozen peas, drained
• 2 cups dry Italian couscous

GARNISH:

Sliced almonds

• 
  
• 
  

Directions

1. Heat oil in large pot over medium-low heat. Place onion, zucchini, yellow squash, and carrot in pot and cook, stirring occasionally, until onions begin to soften and turn translucent, about 5 minutes. Add the red and yellow peppers and mushrooms, then cook another 3 minutes. Vegetables should still be firm.
2. Pour in the vegetable stock and season with paprika, cardamom, salt, and cilantro. Bring mixture to a boil; reduce heat to low. Stir in chickpeas and tomatoes. Slowly pour in the couscous; stir. Cover pot immediately and remove from the heat. Let stand, covered, for 10 minutes (if you use Italian couscous). The couscous should have absorbed about half the cooking liquid.
3. Serve at slightly warmer than room temperature. Garnish with sliced almonds.

Racing Three Times in ONE Day - Indy Criterium Cycling Race & Festival

Results from the Indy Criterium Cycling Race & Festival

When I signed up for three races, I thought it was a crazy decision, but looking back on that day, it was a lot easier than what I expected!  Before race day, I had a plan nutritionally and tactically which was all determined by the schedule/ duration of each race.  Here's the schedule of the Indy Criterium Cycling Race & Festival:

• Race #1:  Cat 5/ Citizens - 30 minutes @ 10:30 am
• Race #2:  Cat 4/5 - 45 minutes @ 1:00 pm
• Race #3:  Cat 4/5B - 30 minutes @ 4:55 pm

Race #1 (Cat 5):  Before this race, I ate my usual breakfast and warmed up the same way as I would on a single race day.  However, during the race something unexpected occurred.  Because there were a lot of riders (~50), I was pushed near the back of the group.  I worked hard to move up in position quickly and by the time I moved up to what I thought was the front of the group, I noticed that a large gap had formed.  Apparently, an early attack split the group in two.  Unfortunately, I was in the group that was slowly beginning to get dropped and DNF'd out of the race...

Without hesitation, I sprinted all out and attempted to bridge the gap.  I failed to catch a wheel on my first attempt and started to drift back, but after a few seconds, I forced myself to sprint one more time even though my legs were on FIRE.  Although it didn't feel like a fast sprint, I was luckily able to catch a wheel and hang on.  For the remainder of the race, I tried my best to survive, recover and hold a decent position.

Surviving this race was difficult because of the combination of rain and a mix of inexperienced riders.  Several riders crashed or lost control because they didn't try to avoid slick spots such as sewage drains and paint lines.  In order to avoid crashing, I frequently used an early apex to prevent myself from getting sideswiped by other riders- it was a slower and less efficient line, but a safer one.

Since I put a higher priority on staying safe, I wasn't able to recover and save enough energy for a strong sprint.  I lost about three positions before the finish line, but was happy to safely place top 10.

Race #2 (Cat 4/5):  With a 2.5 hour break, I stopped by my car to replenish the carbohydrates I wasted from trying to avoid accidents in Race #1.  Although I knew that a mix of carbohydrates and protein would have been optimal for glycogen replenishment (1), I didn't pack any chocolate milk for the day.  Why?  I'm one of the many people who gets gastrointestinal distress after drinking a glass of chocolate milk.  Since I had a higher priority on feeling comfortable before the next race, I decided to take the safer route and drink Gatorade that I purposely made at a higher-than-normal concentration.  While it wasn't the best option, I still reaped the benefits of replenishing carbohydrates similar to the effect of chocolate milk without the risk of GI distress (1,3).  After eating two bananas and finishing some of my Gatorade, I drank half a bottle of green tea to help my body utilize fat and save my carbohydrate stores for before and during the race.  I had an additional bottle of Gatorade during the last hour which was provided for free near the registration tent.  I couldn't pass up free Gatorade!

Early in this race, I was in a better position because I cut my warm up short so that I could start closer to the front of the pack.  It was a good decision since there were about 75 riders in this race.  I didn't want to make the same mistake that I made in the first race.

Because of the size of the group and the mix of inexperienced riders, more people crashed in this race compared to the first race.  To avoid crashes, I used an early apex as often as possible.  Unfortunately, I almost crashed in the final lap because I was unable to position myself closer to the inside of the turn.  During the turn leading into the roundabout, a rider on the inside of the turn forced me to take a wide line and run straight into a line of large construction cones.  Luckily, I was able to stay upright despite hitting three cones, but as a result, I lost about 10-15 positions due to the close-call wipe out.  Again, I was happy to end the race crash-free.

Race #3 (Cat 4/5B):  Since I had almost four hours to rest before the last race, I knew I had enough time to eat and digest a full meal, so I conveniently went to Subway for a late lunch.  Since caffeine is best ingested about an hour before exercise (2), I drank the rest of my green tea an hour before the last race.

This race was supposed to be 45 minutes long, but was shortened to 30 minutes to meet the scheduled time for the raffle prize- a Zipp 303 wheelset. Throughout the entire race, I didn't really have an opportunity to recover.  The pace was fast, so passing was very difficult to accomplish.  Thankfully, the roads were completely dry, so I was able to take more efficient lines and save energy around the corners.  I ended up placing 16th without losing my position to other riders.

Take Away Points:
The course favored the heavier rider mainly because the course had nearly no elevation changes.  As a result, lighter riders (like myself) had to work harder to maintain the same speed.  In order to reduce this handicap in the future, I made changes to my training program to focus more on improving my maximal power output and lactic threshold to make high speeds easier to sustain.

Indy Criterium Course Map

In the upper section of the course, passing was very difficult because the turns were close together.  The only two convenient opportunities I had to pass were in the two long straightaways.  Because a lot of riders were aware of this, the pace would lift to very high speeds in the straightaways to prevent riders from passing.  This was a major reason why start position was very important to having a successful finish- it was easy to hold a position, but difficult to move up.

My next scheduled race, the NUVO Elite Indiana Criterium Championship will be nearly flat with only three turns and three opportunities to pass.  This is another course that favors the heavier/ more powerful rider, especially since the race will only be 30 minutes long.  After spending a week training to raise my maximal power output and lactic threshold, I hope to perform significantly better at this race.  We'll see what happens this weekend!

References:

1. Casey, A., R. Mann, K. Banister, J. Fox, P.G. Morris, I.A. Macdonald, and P.L. Greenhaff. Effect of carbohydrate ingestion on glycogen resynthesis in human liver and skeletal muscle, measured by (13)C MRS. Am. J. Physiol. Endocrinol. Metab. 278(1):E65-E75, 2000.
2. Fletcher, Deborah, and Nicolette Bishop. "Effect of a High and Low Dose of Caffeine on Antigen-Stimulated Activation of Human Natural Killer Cells After Prolonged Cycling." International Journal of Sport Nutrition and Exercise Metabolism 1 (2011): 155-165. Print.
3. Wojcik, J.R., J. Walber-Rankin, L.L. Smith, and F.C. Gwazdauskas. Comparison of carbohydrate and milk-based beverages on muscle damage and glycogen following exercise. Int. J. Sports Nutr. Exerc. Metab. 11(4):406-419, 2001.

Bradley Wiggins New Posture 2009 vs 2012

Bradley Wiggins BEFORE (2009)  - Photo by 
BAS CZERWINSKI/AP/Press Association Images

Bradley Wiggins AFTER (2012) - Major postural improvements!

I was watching Stage 19 of the 2012 Tour de France and couldn't help but notice that Bradley Wiggins looked very different compared to his time trial position in 2009.  

While there were small improvements over his original bike fit, the biggest difference I noticed was his posture!  I don't know if he focused more on posterior chain core exercises or worked on improving the mobility and range of motion of his spine, but his new posture is much better.  If you compare his thoracic spine, it's a night and day difference.  In the 2009 photo, he had some obvious postural deviations, but in the 2012 photo, he's nearly maintaining a neutral spine!  Now all he needs to work on is his lower back flexibility, but most of that isn't his fault- it's mostly due to UCI's decision to enforce Article 1.3.014.

Article 1.3.014 restricts all cyclists to a saddle tilt position of +/- 2.5 degrees from level with a margin of error of +/- 0.5 degrees.  This means that most of the riders will have a posterior pelvic tilt which will essentially cause the lower back to flex- a posture identified as a major contributing factor to lower back pain.  While UCI claims that this rule will reduce the amount of weight on the aero bars and allow the rider to safely maneuver the bike, it's not "biomechanically" healthy to force riders into this position.

Rules like this makes it even more important for riders to work on improving core strength, flexibility and mobility to maintain a neutral spine despite an inefficient saddle position.  While I keep stressing that good posture can prevent common cycling injuries, good posture can also allow a cyclist to ride more powerfully, efficiently and aerodynamically.  Although I can't say that Bradley's new posture was to key to winning the time trial and the Tour de France, there's no doubt that it helped!

Eagle Creek Classic Circuit Race Results 06.02.2012

RACE RESULTS - 11TH PLACE (CLICK TO ENLARGE)

I can finally and officially say that I can comfortably keep up with the peloton in a Cat 5 criterium!  Hopefully this will also be the case in my next race (Cat 4/5) on 06.23.2012.

I placed 11th out of 20 people and was behind the leader by 4.602 seconds.  I could have placed top 10 for sure if I didn't have to recover from a little mishap near the final lap.  I'll cover the craziness of what happened in more detail below.  With the help of the group, I covered about 12 miles in 28 minutes and 10 seconds-- a 25.56 mph average speed.  FYI, I can't hold this average speed solo...  Drafting within the group helps A LOT.  Just to show how much it helps to be sheltered in the group, my best solo average speed is about 20.2 mph over 32 miles in 5-10 mph winds.  I Instagram'd my cycling computer to celebrate my first time averaging over 20 mph.

Elevation data of my best average speed from Strava.com

PRE RACE:

A quick tip for anyone registering for a race in a large park... always ask the employees at the front for a map and directions to the race location.  I spent about 30 minutes driving around the park lost out of my mind!  I arrived with 14 minutes until the start of the race.  As soon as I parked my car, I sprinted to the registration tent, sprinted back to my car, had my girlfriend pin my numbers to my jersey (THANK YOU!) while I changed into my race clothes, assembled my bike and checked tire pressures.  Somehow I still had time to run through the course three-ish times.  Fight-or-flight response win!

DURING THE RACE:

If you check out the chart below, the numbers represent the position of the rider at the end of each lap.  While it doesn't provide extremely useful insight for training, it does show some interesting sections of the race.

During one of the final turns before concluding lap seven, my back wheel suddenly lost traction and forced the rear end of my bike to rotate around.  My bike rotated hard enough to unclip my left foot from the pedal.  Since I was already leaning into the turn, the slip forced me into an even wider line.  I was literally an inch or two from going off the pavement and dropping about four inches into the gravel shoulder- an almost guaranteed wipeout.  While I looked around for a decent place to crash/ slide, I realized that my right foot was still clipped in, so I pressed down and finished the turn with one foot.  By the time I clipped in after the turn, the group dropped me by about five seconds.  The sprint to catch the group was fairly tiring, but I eventually caught the group and was able to recover for the final lap.

When the final lap started, I was 16th place and had to work hard to stay there because everyone decided to raise the speed immediately to spread the field.  During the uphill sprint to the finish, I passed five people and moved up to 11th place.  I should have moved closer to the front during lap 11 to anticipate the acceleration.  While I didn't meet my goal to be top 10, I was still happy because it was my first time keeping up with the group in a criterium. :)

Village at Winona Lake Road Race Results - Cat 5 28 miles

Winona Lake Road Race Results (click to enlarge) - 22nd out of 42

I think my theory on developing an immune-to-weight physiology might have some validity to it!  I not only kept up with the peloton, but kept up with moderate effort and didn't feel nearly as fatigued as I normally would during my solo rides.  During the last lap, I considered breaking away on the steepest climb about six miles from the finish line!  Although it was extremely tempting to breakaway, I held back because my number one goal was to finish with the pack.  I think it's also worth mentioning that during the uphill sprint to the finish, I passed about 10-12 people who ended up re-passing me because I had to slam on the brakes for some riders who were slowly approaching the finish line- not sure if they were even in the race...  Realistically, I would have been around 10th-12th place- still not enough for points to move up to Cat 3 so it's ok!

PRE RACE:
The Village at Winona Lake Road Race was one of the most well organized events I've gone to.  Registration was quick and the staff was always prepared and friendly even when they were busy.  They also had a table set up for hot dogs and another with two barrels of ice cold Gatorade which never went empty-  I've never been to a race where they gave out free food, so major props to them!

The only area that needs improvement involved the group releases.  They called the Cat 5, 4 and 3 riders to the start line and completely forgot that the Cat 1 and 2 riders were still on course to finish their last lap.  The race officials had to scream to get everyone (over 100 riders) to clear the road when they noticed that the riders were sprinting to the finish line.

Once everything was figured out and the "ok" was given to bring the group back onto the start line, it was just a waiting game until the Cat 5 group was released.  It was so hot that when I tried to lift and adjust the direction of my bike, I couldn't lift my bike off the ground because I wasn't expecting my tires to be stuck to the melted tar!

DURING THE RACE:
I wasn't sure what to expect since this was my first road race.  Compared to criteriums, this was the most laid back race I've even gone to.  There were no attacks and all of the accelerations were predictable (after every turn).  We took every turn conservatively because of the patches of sand sitting in each corner.  The pace started to get challenging in the last six miles where the group lifted the pace to a 25-26 mph average.  If I could do this race again, I think an earlier move at 18 miles would have been the ideal time to attack.  Below is a screenshot from Strava.com showing the course route and elevation changes.

Measure Saddle Tilt with The Leveler App Angle Finder

Instead of measuring saddle angle the old school way using a plumb line, download the Leveler App to make your life a lot easier.  It's simple to use, free and seems to be just as accurate as a $40 dedicated angle finder tool.


HOW TO GET THE LEVELER APP (ANDROID):
If you go to the Android Market aka. Google Play Store, search "angle finder" and download the Leveler app created by chkuentz.  In order to use the free version of this app, it will require you to download Adobe Air.  If this is a deal breaker, you can download Leveler Pro for $0.99 and avoid downloading Adobe Air.  It's still a lot less expensive than driving to and buying an angle finder at your local hardware store!






HOW TO USE THE APP:
Ok, so it's not exactly a free app if accuracy is extremely important, which in this case it is.  Before using the app, you'll need to calibrate the phone on a level surface- the only way to be sure that you're calibrating it on a level surface is to use a bubble level.  If you don't have one, you'll need to buy one.. but most likely, you already have one sitting in your garage or tool box.  You'll notice that even on a counter top which appeared to be level, I needed to put two sheets of paper under the left side to level it out.  I could have probably used more.

After you've calibrated the phone, you can go ahead and use it to check the position of your saddle!  If you have a saddle with a varying slope like the Selle SMP Evolution, try to find the flattest part of the saddle to get the most accurate read out.  The key is to be able to produce repeatably accurate measurements.  Take note of where you placed the phone and measure the angle at least three times.  Most importantly, write down your measurements (with the date and some subjective notes about how the saddle position felt) so that when you decide to experiment with different angles, you remember where you left off.

Flexibility Training Explainer

I have to admit that I'm one of the many people who has a love/ hate relationship with flexibility exercise.  It's boring, uncomfortable and feels like it takes years to hold a stretch for one minute.  If I never learned about the benefits that stretching has to offer, I would have never gotten into the habit of forcing myself to dedicate at least 10 minutes a day to stretching.  Hopefully after learning about the benefits of stretching, you will also decide to start forcing yourself to stretch!

WHAT IS FLEXIBILITY & HOW IS IT MEASURED?
Flexibility refers to the maximum range of motion that a joint or combination of joints can move through.  Range of motion can be measured with a goniometer (see picture below).  Although it seems simple to use, this tool requires in depth knowledge of anatomy to pinpoint the axis of rotation within the joint.  Eyeballing the "approximate" center of the joint is just as useful as guessing without a goniometer.  While personal trainers are not required to measure range of motion with a goniometer, it's an important tool to have if you're the type who wants to know 100% that you're making progress.

One of my most useful tools... a 12" goniometer

HOW TO FIX INFLEXIBILITY: ACTIVE VS. PASSIVE STATIC STRETCHING
When a joint cannot reach normal range of motion, the joint is said to be inflexible.  Performing flexibility exercises helps to increase range of motion through "plastic" or permanent changes.  While there are different variations of stretching techniques, I will cover the easiest/ safest form of stretching, static stretching,  Static stretching can be done actively or passively.  Active static stretching involves holding a stretch by using the agonist muscles to stretch the antagonist muscle groups.  In this form of stretching, no external objects are used to hold the stretch.  Passive static stretching involves the use of an object (Towel, rope, bench, floor, wall, etc.) to help the limb move deeper into a stretch.  Since all forms of stretching has be identified to be effective at improving flexibility or range of motion, whatever you choose to do depends on personal preference (3).  Now comes the big question...

HOW LONG SHOULD I HOLD A STRETCH?
When comparing changes in range of motion between 0, 15, 30 and 60 second stretches, the 30 and 60 second group saw the best results (4,11).  When directly comparing 30 second and 60 second stretches, both durations produced nearly identical improvements.  The 0 and 15 second group showed insignificant to zero gains in flexibility.

While these studies showed that 30 to 60 second static holds produced the best improvements, don't think that as long as you hold a stretch longer than 30 seconds, you're guaranteed to get results.  What these studies won't mention is that the subjects were instructed how to stretch correctly.  This means holding the stretch with the correct form and tension.  Without good form or the right amount of tension, you probably won't see results even with 60 or 120 second holds.  I plan to post instructional videos demonstrating correct form in my YouTube account.  For now, here are some rules you can follow to make sure that you're stretching correctly:

1. Keep the limbs in correct alignment.  If you're stretching the calf muscle (gastrocnemius/ soleus) group, make sure that the foot is pointing forward and not rotated to the left or right side.
2. Relax and move into the stretch S L O W L Y.  Without going into the anatomy and function of golgi tendon organs and muscle spindles, the reason why it's important to move slowly and progressively into the stretch is to allow the muscle to relax.  If the muscle isn't relaxed, it will contract and prevent the joint from reaching a meaningful depth to improve range of motion (6,10).
3. Stretch to the point of a stretch, NOT PAIN.  A good stretch should feel uncomfortable...  If it feels like you're tourturing yourself, back off.

WHEN SHOULD I STRETCH?
After exercise is the best time to stretch for flexibility, but why?  Studies have shown that holding a static stretch for 30 seconds and 100 seconds to 30 minutes can reduce performance.  Specifically, power output was affected the most and trends showed that the fitter the individual was, performance would decrease to a greater extent (1,4,5,7,11).

This doesn't mean that all forms of stretching is bad before exercise.  Compared to a typical warmup, dynamic stretching has been shown to consistently improve muscle performance and power (3,10,11).  Dynamic stretching involves contracting the antagonist muscle group repeatedly through controlled swings or twist.  It's similar to ballistic stretching with the exception that the movements are much slower.

Based on my experience, I feel more springy and quicker after dynamically stretching versus light cycling or jogging.  Cyclists should especially perform a dynamic warmup since it's primarily a lower body exercise.  I've seen countless numbers of cyclists who never warmup the entire body- they just hop on the bike and go.  This leaves the upper body in the cold and not 100% ready to take on unexpected maneuvers.


WHY IS IT IMPORTANT TO BE FLEXIBLE?  TWO REASONS

1. Good flexibility allows the body to maintain good posture naturally.  Posture is listed as number one because in virtually any situation, bad posture is a main contributor to injury and pain.  In sports and everyday life, one of the biggest complaints reported by athletes and non-athletes is lower back pain.  In many cases, lower back pain is caused by the tilt of the pelvis which affects the curvature of the lumbar spine.  When the pelvis is tilted too far forward or back, this causes the discs of the lumbar spine to compress and place damaging forces onto the intervertebral discs.  While lower back pain is a common problem, inflexibility can also contribute to other problems related to the foot, ankle, knee, hip, thoracic spine, shoulder complex and the cervical spine.  Full posture and range of motion assessments are the easiest ways to determine the root cause of pain related to inflexibility. 
2. Improves the storage of elastic energy at the tendon and muscle:   For anyone looking for an exercise to increase explosive power for improved running economy or cycling performance, flexibility is a major underdog that can definitely help.  It has been studied and accepted that as a result of flexibility training, the amount of elastic energy stored in the muscles and tendons improves significantly.  This means that less chemical energy (from carbohydrates, fats and protein) is needed to do the same amount of work- so you save energy which can be put towards more important things like sprinting to the finish line or breaking away from the group.

DOES STRETCHING PREVENT OR REDUCE MUSCLE SORENESS?
You might be wondering why "relieves muscle soreness" is not on the list.  It appears that although stretching was advocated heavily in the past (1980's) to reduce muscle soreness, more recent studies found that stretching does not reduce delayed onset muscle soreness (4,8,9).  So what is the best way to relieve muscle soreness?  This is still a question without a definite answer, but expect to see more research geared towards finding the best method of recovery- light aerobic exercise, compression clothing, cold therapy or massage. Based on the several self reports claiming that light exercise speeds recovery, I recommend it because it makes sense from a physiological standpoint.  By lightly circulating blood around the damaged muscles, the blood helps to remove waste products and transport cells/ nutrients necessary for repair.  Just make sure that you're actually recovering and not going hard!

REFERENCES:

1. Behm, D.G., D.C. Button, and J.C. Butt. Factors affecting force loss with prolonged stretching. Canadian Journal of Applied Physiology. 26:261-272.2001.
2. Biering-Sorenseu, F.: Physical measurements as risk indicators for low-back trouble over a one year period. Spine. 9(2):106–119 (1984).
3. Bloomfield, J., Timothy R. Ackland, and Bruce Elliott. Applied anatomy and biomechanics in sport. Melbourne, Australia: Blackwell Scientific Publications, 1994. Print. 
4. Brandy, William, and Jean Irion. "The Effect of Time on Static Stretch on the Flexibility of the Hamstring Muscles." Physical Therapy 74.9 (1994): 845-850. Print.
5. Cornwell, A., A.G. Nelson, G.D. Heise, and B. Sidaway. Acute effects of passive muscle stretching on vertical jump performance. J. Hum. Mov. Studies 40:307-324.2001.
6. DeVries H. (1986) Physiology of Exercise - For Physical Education and Athletics, pp. 462-472, 474-487, 482-488/ Wm C. Brown Publishers, Dubuque, IA, USA.
7. Fowles, J.R., D.G. Sale, and J.D. Macdougall. Reduced strength after passive stretch of the human plantarflexors. Journal of Applied Physiology. 89:1179-1188. 2000.
8. Herbert, R. D., & M. Gabriel: Effects of stretching before and after exercising on muscle soreness and risk of injury: a systematic review. British Medical Journal. 325:468–470 
9. (2002). Herbert, R. D., & M. de Noronha: Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database of Systematic Reviews 2007, Issue 4. Art. No. CD004577. DOI: 10.1002/14651858.CD004577.pub2.
10. Plowman, Sharon A., and Denise L. Smith. Exercise physiology for health, fitness, and performance. 3rd ed. Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins, 2011.
11. Yamaguchi, Taichi, and Kojiro Ishii. "Effects of static stretching for 30 seconds and dynamic stretching on leg extension power." The Journal of Strength and Conditioning Research 19.3 (2006): 677-683. Print.