The Emily Sarsfield Ski Cross Camp

The Emily Sarsfield Ski Cross Camp

A brand new Ski Cross camp open for you to try the new exciting discipline of ski cross. ROCKSTAR Emily will be hosting her 1st exclusive ski cross training camp in Les Deux Alps this summer to see if you have what it takes. Emily Sarsfield is Britain’s No.1 Ski Cross athlete 7 x British Champion and competing on the World Cup tour. Previously an alpine ski racer, Emily switched to ski cross in 2006 and never looked back. With a sports science degree, qualified ski instructor and coach Emily is more than an athlete she loves working out the details of what it takes to be the best, and wants to share this with you. Ski Cross is the ultimate downhill ski race with 4 skiers, racing head to head over jumps, rollers and banked turns. This camp will give you an insight into ski cross, introduce you to the skills needed and  improve your skiing technique. Alongside the skiing the camp offers World class ski fitness (including ROCKTAPE applications!!) and nutritional advice from Emily’s World Cup fitness coach and nutritionalist. Giving you an intro to ski cross with a world class background. The camp will be set in one of European best glaciers in Les Duex Alps, France. World class coaching will be given daily on ski technique, starts, jumping, rollers and all things ski cross, looking at tactics along with technique to get you out in front. The afternoons will be packed with fitness and fun activities in the amazing mountains and video analysis. Accommodation is provided with full board athlete nutrition. Who’s it for? …...
IASTM – why we are so excited about it!

IASTM – why we are so excited about it!

http://www.rocktape.co.uk/the-rocktape-blog/wp-content/uploads/2014/06/Thoracic%20Rotation.mp4 Instrument Assisted Soft Tissue Mobilisation or IASTM, is a relatively new method of soft tissue mobilisation that originated in the US in the mid 90’s. It has however got links to more ancient forms of treatment such as Gua Sha which has been around for centuries. The techniques has become popular because it delivers quick results, with improving range of motion, improving movement quality and decreasing pain. And it does this within a few minutes. Originally,  IASTM was developed as a hand saver for doing treatments such as deep transverse friction massage, breaking down scar tissue and promoting healing in the treated region. Whether this actually occurs with IASTM is still up for debate, there are some preliminary studies that shows some encouraging signs that it may augment the healing process however the jury is still out. When I do my treatments I am gradually using less and less pressure and still having the same awesome results from it. With the light pressure that I use it is unlikely that I am actually penetrating deep enough into the tissues to cause a a mechanical effect and setting up an inflammatory reaction. A more likely source of the improvement is through affecting the peripheral and central nervous system. By stimulating the mechanoreceptors and nerve endings in the skin and possibly in the superficial fascia, it is possible to cause a reduction in muscle tone and ‘release’ restrictions we can feel with our IASTM tools. Let me clarify this a little as I am not certain that we actually feel ‘restrictions’ , however, when we assess the soft tissues with...

ROCKTAPE ‘Best Accessory’ winners at 2014 Running Awards

We are very proud to announce that ROCKTAPE has won in the ‘Best Accessory’ category at the 2014 Running Awards. Watch a video of us accepting the award below: The full list of winners on the night can be seen below: Small Retailer 1st Absolute Running 2nd Run and Become 3rd Runners World Large Retailer 1st Sweatshop 2nd Runners Need 3rd Asics Etailer 1st Sweatshop 2nd Wiggle 3rd Sports Shoes Accessory 1st Rocktape UK 2nd Workplay “Fleetfoot II” women’s fit running bag 3rd Body Glide anti-chafe Clothing – Women 1st Nike 2nd Ashmei 3rd Shock Absorber Clothing – Men 1st Ashmei 2nd Nike 3rd Adidas Shoe – Women 1st Brooks Adrenaline GTS 13 2nd Brooks Ghost 6 3rd Asics Gel Nimbus 14 Shoe – Men 1st Brooks Adrenaline GTS 13 2nd Inov8 X-Talon 212 3rd Asics Gel-Kayano 19 Gadget – GPS 1st Garmin Forerunner 10 2nd Garmin Forerunner 610 3rd Garmin Forerunner GPS Watch 910XT Gadget – non GPS 1st AfterShokz M2 Open Ear Sport Headphones 2nd Yurbuds Inspire Pro Earphones 3rd Mio Alpha HRM App 1st Strava Run GPS Running Tracker 2nd mapmyrun 3rd Nike+ Running App Magazine 1st Runner’s World 2nd Obstacle Race Magazine 3rd Women’s Running Book 1st Can’t swim can’t ride can’t run 2nd Fat Man to Green Man 3rd The Joy of Running Blog 1st Veggie Runners 2nd Lunges and Lycra 3rd Dreaming of Footpaths Website 1st Run Mummy Run 2nd Runner’s World 3rd Mudstacle Podcast 1st Marathon Talk 2nd The parkrun show 3rd Talk Ultra Fun Run 1st Nos Galan 5k 2nd Liverpool Santa Dash 3rd Gosport Golden Mile 10k 1st Southport Mad...
Skiing With Heroes

Skiing With Heroes

Rachel Dickens, of www.englishosteopath.com, recently told Rocktape about her work with Skiing with Heroes. I work in Monaco and southern France, where, when not busy with our two clinics, I run the medical support team for ‘Skiing with Heroes’.  A UK-based charity run solely by volunteers, Skiing with Heroes takes injured British ex-soldiers skiing and also offers the support and mentoring they need to secure careers once back in the civilian world. Due to the extent of their injuries, all our skiers will have had hundreds of hours of physio from NHS or Armed Forces therapists.  Excellent as those services are, it does mean the guys will never have seen Rocktape, so, this year, I asked Rocktape if they could give me some to trial on our wounded soldiers. Luckily for us, they did, and the difference it made was significant. Our skiers have many different types of war injuries, of which the most frequent are caused by: IED’s (Improvised Explosive Device) or homemade bombs, usually wired together in a ‘daisy chain’ for maximum devastation:  these, if they haven’t killed you, will take off a leg or two.  If you are lucky enough to not be hit directly, the blast can remove muscles from your legs, thighs, chest and/or arms. RPG (Rocket Propelled Grenade):  designed as an anti-tank weapon, these were popular in Iraq.  Many of our skiers have survived direct hits from these.  The survivors’ injuries are severe and I’ve seen entire muscle groups and nerves, tendons and bones completely obliterated.  One of our young skiers had both eyes blown out by one of these weapons. Gunshot wounds: ...
Laura Faulkner Interview

Laura Faulkner Interview

Sport: Crossfit Occupation: HR Assistant at Bath Spa University Age: 21 Height: 157cm Weight: 50kg What inspired you to take up Crossfit? I first started Crossfit with the intention to get fit. This has obviously then spiralled completely out of control! BUT something really clicked between myself and the sport. It was exciting and left me feeling completely lifeless afterwards but full of achievement. My training from when I first began Crossfit has completely changed, I started just by participating in the classes run by Crossfit Bath which is where my learning curve began. These classes are second to none and I would not be where I am now without the coaches, classes and Crossfit Bath itself. I have a lot to thank them for. Whereas now I am on an individual training programme, programmed by Ollie Mansbridge which gives me more focus and drive towards goals. It focuses more on my weakness and increasing and maintaining my strength. Please describe a typical week’s training? A typical week of training would include 5 days on, 1 active recovery day and a rest day. These training session would normally be about 2 hours long as I have to fit in my training after the working day!! Here is a glance at yesterday’s training: As Crossfit covers such a wide variety of movements my training is always so varied but here is an example of yesterday’s programming… My Warm up would include a light row/run and then something like Handstand walks to get moving. •    On the minute for every minute: 2 x Clean + 1 Jerk – Build Heavy, start approx 70% of max...
Up Close with GB Heptathlete Devon Byrne

Up Close with GB Heptathlete Devon Byrne

Sport: Heptathlon (100m Hurdles, High jump, Shot putt, 200m, Long jump, Javelin & 800m) Occupation: Mathematical Sciences Student @ Loughborough University Age: 20 Height: 1.74m Weight:  63kg What inspired you to take up Heptathlon? I’ve always dabbled in many sports, playing netball and hockey up to regional standard. When I was younger I also did triathlon, which I loved, but as the distances increased as I got older I figured it wasn’t for me. Now the furthest I have to run is 800m- result! My mother was a GB triathlete so I figured I had to go one better and take up heptathlon which entails seven events as opposed to three. Please describe a typical week’s training? This varies week on week depending on what time of the year it is, whether I have a competition at the weekend or often just down to how I feel. For example, at times when University work is particularly heavy I will have a slightly easier week. An average training week is usually 20+ hours, with additional time spent with massage, physios, podiatrists you name it. Here is a glance at last weeks training: Monday- Shot, Hurdles, Weights Tuesday- High jump, sprints session e.g. 4x 60m, 3x 90m, 2x 120m Wednesday- Hurdles, Javelin, aqua jogging or swim recovery Thursday- Shot, Long jump, 800m based running session e.g Split 800 (600/200) with 60 second recovery Friday- Weights, Yoga Saturday- 400m based running session e.g. 3x 300m , Javelin Sunday- Rest day often spent sleeping and eating Rest and recovery is crucial but not something I often enjoy doing, I like to be busy...
Food as Fuel…Preparing for the London Marathon

Food as Fuel…Preparing for the London Marathon

The London Marathon is just 2 weeks away. These 2 weeks are crucial for putting all the right fuel into all the right places, priming the machine that is your body for that 26-mile run. We take a look at the essentials… Make sense of carbohydrates Carbohydrates are essential to any endurance training programme, but it is equally essential to understand how to use them. If you have the time before a run (approx 2 hours), eating a meal containing low-GL carbohydrates gives your body the time to convert that meal into usable energy. Consider oatmeal or whole grain toast with nut butter or scrambled eggs. If you don’t have the luxury of time before a run, higher-GL carbohydrates come into play, providing a quicker fuel source. 30 minutes before training opt for a smoothie, white rice or white pasta. On a long run (1hr+) you’ll also need easily digestible, high-carb foods to take in during activity, such as energy gels or sports drinks. Know when you are insulin sensitive Your body will stay at its most insulin-sensitive for about 30 minutes after training, meaning your cells will be most responsive to the uptake of glucose during this time. High-GL carbs have a role to play here, as they help start the re-saturation process of your liver and muscle glucose stores (glycogen). Pump up the protein. Protein is essential for the repair of muscles and tendons after all that impact. Consume high-quality, lean, grass-fed animal sources. Protein powders can be used pre and post training without lowering the GL of your meals. Factor in fats Omega 3 fatty acids...
Sam Briggs 5 Top Training Tips for Crossfit

Sam Briggs 5 Top Training Tips for Crossfit

5 Top Training Tips from 2013 World Crossfit Champion Samantha Briggs Looking for some tips to increase your performance during the WOD? 1. Train Smart – do not let your ego get in the way. Only lift weights that you know you’re capable of lifting. Do not push yourself too hard. Know your limitations. 2. Tape Up – I don’t train without tape. My right knee is injured so I tend to overcompensate with my left side. During regionals last year I got tendonitis in my left knee. This is where I first discovered Rocktape. I couldn’t have competed without it. It certainly helped for those 100 pistols and walking lunges! 3.Listen – Your coach is your coach for a reason. If they tell you you’re not meant to be doing something, or that you should be doing something in a different way, they’re telling you this for a reason. They know best! 4. Knee Caps – These are key, particularly if like me, you struggle with your knees. Their sealed seams help to keep the knees warm whilst giving them extra support. Really helpful when your exercise involves loads of reps. My favourites are from Rocktape.   5. Enjoy It – Us Crossfitters spend a LOT of time in the gym so if you’re not enjoying it… what’s the point?! Relax, focus, and enjoy yourself, you’ll get much more out of it that way....
Marathon Training Tips by Paul Coker

Marathon Training Tips by Paul Coker

The 2014 London Marathon is fast approaching so those of you taking part should be well underway with your training regimes. As a long distance runner I know that training for a marathon is no mean feat! It’s incredibly intense and pushes your body to the limit. Here are my top tips to help you improve your regime and avoid those pesky training injuries. DON’T JUST RUN Introduce some variety into your training! There’s nothing more tedious than running miles and miles every day and I find that a lot of training programs recommend more miles per week than are really necessary. Drop 1 or 2 easy/recovery runs and do something different – mix it up and different physical challenges into your training program. Easy miles aren’t achieving a lot in terms of having a training effect on your body, the extra variety helps reduce your chance of overuse injuries, it also leaves you fresh to train with more intensity and effort when you do run. WORK ON LEG STRENGTH Whichever way you cut it running to your maximum potential has got a lot to do with how strong your legs are. Running will train your legs to have good endurance but won’t necessarily improve your actual power and top end strength.  Try a couple of 30-40 minute strength sessions including some body weight exercises – bridging, squatting, lunging, and hopping are all ideal.  Whatever exercises you choose, push yourself and do them to the point where you can barely complete the last few reps. You’ll fine this really maximises the bang you get for your buck. You’ll be...
Paul Stewart Interview

Paul Stewart Interview

ROCKTAPE were incredibly proud last summer to support Paul Stewart, an ex-England Hockey Under-18 player who sustained an L1 spinal cord injury in December 2008 when an avalanche swept him 200ft off a cliff while skiing. He was instantly paralysed from the waist down and was told, aged just 27, that he would not walk again.  Still paralysed below the knee, Paul trained for 6 months to complete a truly awesome challenge that none of us here could even imagine undertaking. Despite the initial prognosis being nothing short of desperate regarding his chances of walking, Paul did regain enough limited muscle use to walk with the aid of leg braces and sticks and by using entirely different muscle groups to those normally employed in walking. Over 15 days, Paul would attempt his IronSpine Challenge, which would see him swim 2.4 miles, cycle 112 miles, walk 26.2 miles and then climb the cliff over which he was swept in 2008.  During a show of phenomenal determination and resilience, Paul completed the challenge and, in doing so, raise £400,000 for Spinal Research. Here, Paul talks us through the nuts and bolts of his epic journey. How quickly did you progress to walking again after the accident? It took 4 months of intensive physiotherapy and rehab before I managed my first steps.  It was a further 5 months before I was able to do anything that could be considered as walking and 1.5 years before I could walk as far as 500m in one go.  To this day my walking is slow, inefficient and cumbersome. Were you back to being active or...
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