So, that's where I'm at, roughly. I sprained my sacro-iliac (SI) joint a few weeks ago. I saw a new chiropractor, Dr. Pat Shuen, who is excellent, as well as a new physio he recommended, Andree at Creekside Physio. I was assessed by both as having my sacrum out of place; this is no news, as it was also askew over a year and a half ago. I do think my torn right hamstring this summer increased the imbalance in both core and all the rest. I also was assessed with a clear imbalance in my oblique/rotational core strength, and relative inactivation in TVA, glutes, and perhaps others. I've heard it said that acute injuries and trauma can "de-activate" core muscles, such that larger muscles will try and take over most jobs, unless they are specifically targeted to re-activate them. I've had a number of injuries over the years which would qualify.

I bought a CoreX harness from my new physio. She recommended it highly, and a large part of our session was her teaching me four prescribed movements. The system is essentially a pair of resistance bands, crossed in front, attaching via velcro bands to lower thights and wrists. This fairly minor resistance is designed to activate the smaller, deeper muscles - with focus and intention. My exercises, prescribed by Andree, are:

1. 60 second static neutral posture: relatively wide and parallel stance, torso in the same line as bands, hands palms forward as in a baseketball ready position, knees moderately flexed, and importantly, three deliberate muscle-group engagements:

-TVA and abs, by actively pulling belly in and up

-Glutes

-Lats/lower traps/rhomboids etc by pulling shoulders back and down

2. 12/12 Leaning hip pivots: she prescribed this leaning forward with hands pressing into an exercise ball against the wall, on the balls of the feet. These should be truly horizontal hip twists - no hiking the hip up. Working for proper movement and muscle recruitment first, then speed.

3. 12/12 Hip pivots in neutral position: standing and tense in #1 position, doing the same horizontal hip pivots. More difficult than the above leaning version.

4. 12/12 Shoulder pivots in neutral position: standing and tense in #1 position, rotating shoulders around lower-mid-back without moving hips.

I've done these every day I've gone riding since then, plus a few, which has amounted to around 60% of the days. The session took 25min the first time, now it's down around 15-20 minutes.

Along with this CoreX, I've been doing some kettlebell work, with clean & press, overhead squats, bent-over rows, weighted knee lifts (excellent for single-leg glute activation!), one-legged deadlifts, swings and snatches. I've also been doing some random bodyweight stuff, air squats - helps keep warm at work - as well as pullups and dips, and one-legged squats. It's not a routine yet, and I'm focusing on snowboarding, work and much other than training right now, but I do have some programming idea for springtime that I'm excited about trying.

The Plan, such as it is, is still to move back to Ontario sometime this spring, to spend time with the family and developing my career somehow. I've got some good ideas on that as well. Short-term, I expect to get an HD camcorder. I'll be posting video on a semi-regular basis when I do. Fun times a'comin!

In spring 2010, I plan on making a change of location and lifestyle, and anticipate it will be to either Vancouver, or back home to Ontario for awhile. After over four years in Whistler, it is simply time for a change. This will allow me a fresh perspective and increased focus on building my skills and career.

I do not expect to make regular updates to this website through the winter, but plan to maintain its presence, as I want to make something more of it in future.

I may discontinue for awhile my other website, snowboard-training.com, in line with my current focus. I still have plans and designs to specialize in this niche in future, but want to have something of significant substance and value to offer. I'll try not to be too much of a perfectionist about it though, as this can be an obstacle to completing any project.

Thanks for your support and attention. I welcome your comments and communication, as always feel free to email me.

May you have sunny skies and champagne powder.

Mike Peiman

I'm a couple weeks behind on posting, and there have been a number of excellent workouts completed, keeping up the 5x/week consistency. However, I'm slightly ashamed to say I did not keep records of all of them. I'm organizing what notes I have and will post as many of those WODs/results as I can.

What's next? Regular training until winter season starts, getting as fit as possible for the demands of high-performance snowboarding. Regular, but less volume of training through the winter as I focus on working and snowboarding 5 days a week. And looking for a house with a big garage or workshop anytime from now through next spring, so I can set up a proper gym.

I'll keep this blog updated through the season, and will also be posting to my blog at www.snowboard-training.com.

A huge Thank You to everyone who participated, I've learned a lot, I've been inspired and motivated by you, and had a great time with it! All the best in your fitness and life journeys, you know where to reach me.

Much love,

Mike

"Narf" (my apologies if this workout has already been named by someone prior to this)

21-15-9:

• SDHP
• Burpees

32kg Mike 5:18

28kg Andy 5:28

24kg Chelsea 5:50

20kg Pippa 5:56