Acid reflux or gastroesophageal reflux disease (GERD) is a prevailing complaint in the general population. Recent studies in the United States conclude that 7% of the population complains of acid reflux daily. Moreover, 15% of individuals experience this symptom at least once a week. That's not to say that there's no hope. With adequate treatment, this number could be a lot less. Plenty of people just don't bother to take action. In fact, acid reflux rates were 50% higher ten years ago. The esophagus is a food tube that connects the mouth and the stomach. Food is mixed with acid in the stomach to prepare it for proper absorption by the body. This where the "acid" in "acid reflux" comes in. Normally, the stomach contents go down to the intestines once the contents are ready for digestion. The two valves, composed of muscle, at the top and bottom of the food tube prevent the back flow of acidic contents from the stomach into the food tube and mouth. Acid reflux is caused by the weakening of the muscular valves at the intersection between the food tube and the stomach. The acid from stomach juices and mixed food irritates the food tube. Worsening of the reflux allows the acidic content to reach the mouth. A number of things going on in your life can put you at risk for or be the cause of your acid reflux. The factors include the following: Pregnancy. The ascending womb displaces the stomach and other abdominal contents upward and backward. Consequently, this sets up acid reflux. Smoking. Smoking increases the acidity of stomach contents. Moreover, it weakens the muscle valves that prevent acidic contents from reaching the food tube. Obesity. The extra fat in the abdomen compresses the stomach and raises its pressure inside. The acidic contents will force its way back into the food tube once the internal stomach pressure becomes too high. Tight-fitting clothes . Constriction in the abdominal area increases the pressure within the stomach and causes reversal of flow of stomach contents. Heavy meals. The stomach stretches in the upper part to take in the extra volume. Therefore, more acidic content is present in the intersection between the stomach and food tube. Lying flat on the back. Lying flat on the back, especially after a meal, shifts the stomach contents nearer to the intersection between the stomach and food tube. Diabetes. Untreated diabetes results in nerve damage including the vagus nerve, which is the one responsible for the stomach and the intestines. Some people aren't even aware that what they're experiencing is acid reflux. Here's what to look for: Heartburn. Heartburn is a warm, burning sensation in the middle portion of the chest. It is often felt in this area because the food tube lies underneath the heart. More saliva production. The body reacts to acid reflux by urging the salivary glands to increase its production. Saliva is a natural counter for acid. Frequent throat clearing. Throat clearing reinforces the closure of muscular valves in the food tube. The food tube and mouth gets protection from back flow of acidic contents as a result. Bitter taste in the mouth. Acid reflux, when serious, can reach the mouth. This will leave a very traumatic experience of a bitter taste in the mouth. Difficulty swallowing. When acid reflux becomes severe enough to injure the lining of the food tube, a patient will complain of difficulty with swallowing. The injuries make it painful for food to travel through the food tube. Tooth decay. Severe acid reflux that reaches the mouth in a more consistent basis also damages the teeth.
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One-sentence summary -- Know that you're not alone. Understand what is going on in your body. Know the risk factors. Know what the symptoms look like.

About seven days before the race, ask your group to push themselves further to simulate racing conditions. Some cyclists join smaller races a week before to boost confidence, but don't try this as a beginner to racing. During the last week before the race, taper your workout to short, gentle sessions. You want to be fresh and relaxed for the race. This is not the time to break your personal records or try an intense new route. Many professional cyclists take Monday completely off for a Sunday race, and take Saturday very easy. Amateur cyclists should consider taking Tuesday and Saturday off as well. Two or three times this week, go on a gentle cycle ride. Don't include any interval training or even tempo pushes. Just keep up your aerobic activity to avoid getting out of form. Most of your sessions should only last 1.52 hours, or 1530 minutes shorter than your normal sessions, whichever is lower. About four to six days before the race, go on a long ride at your base pace. Ride 80-100% of the distance you'll be moving in the race. This will alert your body that some serious exercise is coming up. You should have some sense of how long it takes you to recover. Do this far enough in advance that you are back at peak shape by race day. A massage is a great way to relax the evening before a race, both mentally and physically. Get to bed early to get plenty of rest. While eating healthy is important for the entire training period, what you eat in the last couple days can have a direct effect on the race. Eat a moderate dinner the night before, the same size you normally would. Include plenty of carbohydrates, such as brown rice or pasta, along with a lesser amount of vegetables and meat (or other protein). Eat a high-carb, low-protein breakfast (such as oatmeal or toast and peanut butter) two or three hours before the race to give yourself time to digest. Drink plenty of water in the 24 hours before the race. Tone down the water drinking in the evening to avoid waking up in the night. Look up carbohydrate sources on an online glycemic index. Foods with low glycemic index values may be more efficient sources of racing fuel. Serious athletes sometimes carb load a couple days before a race.
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One-sentence summary -- Race in a group the weekend before. Take it easy. Go on short, easy rides. Add a long distance session for long races. Relax the evening before. Watch your diet.

If you are working from a specific combination or choreography, are you doing a right split jump or a left split jump? If not, try a right split jump just to start with. For our right split jump, this means your right leg is supporting you, foot flat on the floor and toe pointed outward. Your left leg is extended in front, straight, with your pointed toe touching the floor. Shift your weight onto your left leg keeping your knee bent outward, essentially forming a plie, while you shift your right foot along the floor to the front. Point your right toe as you bring your fully extended leg upward. Use your left leg to push as forcefully as possible off the floor. Push through your leg, the ball of your foot, and then even your toe to gain as much power as possible. While you are in the air, fully stretch your legs out in front and back, attempting to achieve your hard-earned split in mid-air. Bring your front (in this case, right) foot downward and land with your knee bent to absorb the shock. Keep your back leg and arms extended outward as they were in the jump. Bring your arms down as you pull your back leg down and through to point out in front as it did in the beginning.
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One-sentence summary --
Decide which split you are doing. Prepare your legs. Step forward. Raise your right leg. Jump. Extend your legs. Land. Finish.