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Improve your endurance by knowing what affects your heart rate
Submitted by admin on Thu, 12/08/2011 - 14:43 This excerpt is from the author of Heart Rate Training. It's published with permission of Human Kinetics
One of the most valuable long-term pieces of information you can gather is resting heart rate. When you wake up each morning, take a minute to get an accurate resting heart rate and keep a log. You’ll find this an invaluable tool, providing feedback on injury, illness, overtraining, stress, incomplete recovery, and so on. It is also a very simple gauge of improvements in fitness. We know athletes who have gathered resting heart rate data for years and in a day or two can identify a 1 or 2 bpm elevation that precedes an illness or a bonk session. Some newer heart rate monitors have the capacity for 24-hour monitoring.
Several factors affect heart rate at rest and during exercise. In general, the main factors affecting heart rate at rest are fitness and state of recovery. Gender also is suggested to play a role, albeit inconsistently (more about this later). In general, fitter people tend to have lower resting heart rates. Some great athletes of the past have recorded remarkably low resting heart rates. For example, Miguel Indurain, five-time winner of the Tour de France, reported a resting heart rate of only 28 bpm. The reason for this is that, with appropriate training, the heart muscle increases in both size and strength. The stronger heart moves more blood with each beat (this is called stroke volume) and therefore can do the same amount of work with fewer beats. As you get fitter, your resting heart rate should get lower.
The second main factor affecting resting heart rate is state of recovery. After exercise, particularly after a long run or bike ride, several things happen in the body. Fuel sources are depleted, temperature increases, and muscles are damaged. All of these factors must be addressed and corrected. The body has to work harder, and this increased work results in a higher heart rate. Even though you might feel okay at rest, your body is working harder to repair itself, and you’ll notice an elevated heart rate. Monitoring your resting heart rate and your exercise heart rate will allow you to make appropriate adjustments such as eating more or taking a day off when your rate is elevated.
These same factors of recovery and injury also affect heart rate during exercise. The factors that elevate resting heart rate also elevate exercise heart rate. If you’re not fully recovered from a previous workout, you might notice, for example, at your usual steady-state pace, an exercise heart rate that is 5 to 10 bpm higher than normal. This is usually accompanied by a rapidly increasing heart rate throughout the exercise session.
An extremely important factor affecting exercise heart rate is temperature. Warmer temperatures cause the heart to beat faster and place considerable strain on the body. Simply put, when it is hot, the body must move more blood to the skin to cool it while also maintaining blood flow to the muscles. The only way to do both of these things is to increase overall blood flow, which means that the heart must beat faster. Depending on how fit you are and how hot it is, this might mean a heart rate that is 20 to 40 bpm higher than normal. Fluid intake is very important under these conditions. Sweating changes blood volume, which eventually can cause cardiac problems. The simplest and most effective intervention to address high temperature and heart rate is regular fluid intake. This helps to preserve the blood volume and prevent the heart from beating faster and faster.
Another important factor affecting exercise heart rate is age. In general, MHR will decline by about 1 beat per year starting at around 20 years old. Interestingly, resting heart rate is not affected. This is why the basic prediction equation of 220 – age has an age correction factor. As a side note, this decrease in MHR often is used to explain decreases in .VO2max and endurance performance with increasing age, because the number of times the heart beats in a minute affects how much blood is moved and available to the muscles. We have coached and tested thousands of athletes, and the general trend is that athletes of the same age who produce higher heart rates often have higher fitness scores. However, your MHR is what it is, and you cannot change it. Don’t obsess over it.
A final factor is gender. Recent studies have suggested a variation in MHR between males and females. However, the data are inconclusive with the calculations resulting in lower MHRs for males versus females of the same age, while anecdotal reports suggest that the MHRs are actually higher in males. In general, females have smaller hearts and smaller muscles overall than males. Both of these factors would support the conclusion of a higher MHR in females, certainly at the same workload. We have to conclude that the jury is still out on the gender effect.
One of the most valuable long-term pieces of information you can gather is resting heart rate. When you wake up each morning, take a minute to get an accurate resting heart rate and keep a log. You’ll find this an invaluable tool, providing feedback on injury, illness, overtraining, stress, incomplete recovery, and so on. It is also a very simple gauge of improvements in fitness. We know athletes who have gathered resting heart rate data for years and in a day or two can identify a 1 or 2 bpm elevation that precedes an illness or a bonk session. Some newer heart rate monitors have the capacity for 24-hour monitoring.
Several factors affect heart rate at rest and during exercise. In general, the main factors affecting heart rate at rest are fitness and state of recovery. Gender also is suggested to play a role, albeit inconsistently (more about this later). In general, fitter people tend to have lower resting heart rates. Some great athletes of the past have recorded remarkably low resting heart rates. For example, Miguel Indurain, five-time winner of the Tour de France, reported a resting heart rate of only 28 bpm. The reason for this is that, with appropriate training, the heart muscle increases in both size and strength. The stronger heart moves more blood with each beat (this is called stroke volume) and therefore can do the same amount of work with fewer beats. As you get fitter, your resting heart rate should get lower.
The second main factor affecting resting heart rate is state of recovery. After exercise, particularly after a long run or bike ride, several things happen in the body. Fuel sources are depleted, temperature increases, and muscles are damaged. All of these factors must be addressed and corrected. The body has to work harder, and this increased work results in a higher heart rate. Even though you might feel okay at rest, your body is working harder to repair itself, and you’ll notice an elevated heart rate. Monitoring your resting heart rate and your exercise heart rate will allow you to make appropriate adjustments such as eating more or taking a day off when your rate is elevated.
These same factors of recovery and injury also affect heart rate during exercise. The factors that elevate resting heart rate also elevate exercise heart rate. If you’re not fully recovered from a previous workout, you might notice, for example, at your usual steady-state pace, an exercise heart rate that is 5 to 10 bpm higher than normal. This is usually accompanied by a rapidly increasing heart rate throughout the exercise session.
An extremely important factor affecting exercise heart rate is temperature. Warmer temperatures cause the heart to beat faster and place considerable strain on the body. Simply put, when it is hot, the body must move more blood to the skin to cool it while also maintaining blood flow to the muscles. The only way to do both of these things is to increase overall blood flow, which means that the heart must beat faster. Depending on how fit you are and how hot it is, this might mean a heart rate that is 20 to 40 bpm higher than normal. Fluid intake is very important under these conditions. Sweating changes blood volume, which eventually can cause cardiac problems. The simplest and most effective intervention to address high temperature and heart rate is regular fluid intake. This helps to preserve the blood volume and prevent the heart from beating faster and faster.
Another important factor affecting exercise heart rate is age. In general, MHR will decline by about 1 beat per year starting at around 20 years old. Interestingly, resting heart rate is not affected. This is why the basic prediction equation of 220 – age has an age correction factor. As a side note, this decrease in MHR often is used to explain decreases in .VO2max and endurance performance with increasing age, because the number of times the heart beats in a minute affects how much blood is moved and available to the muscles. We have coached and tested thousands of athletes, and the general trend is that athletes of the same age who produce higher heart rates often have higher fitness scores. However, your MHR is what it is, and you cannot change it. Don’t obsess over it.
A final factor is gender. Recent studies have suggested a variation in MHR between males and females. However, the data are inconclusive with the calculations resulting in lower MHRs for males versus females of the same age, while anecdotal reports suggest that the MHRs are actually higher in males. In general, females have smaller hearts and smaller muscles overall than males. Both of these factors would support the conclusion of a higher MHR in females, certainly at the same workload. We have to conclude that the jury is still out on the gender effect.
Looking for something new to enhance training?
Submitted by admin on Fri, 07/22/2011 - 18:03 This is from the author of Breathe Strong, Perform Bette. It's published with permission of Human Kinetics
"For every sport and fitness category described in the following sections, inspiratory muscle training (IMT) will improve exercise tolerance or performance by delaying the onset of the inspiratory muscle metaboreflex and reducing the perception of breathing and whole-body effort. These sections summarize the additional benefits.
Exercise and Fitness
For those engaged in general fitness training, IMT will make exercise feel easier, which enables people to maintain higher exercise intensities for longer durations. This enhances the fitness gains and caloric expenditure of general fitness conditioning.
The rate of perceived recovery will also improve, which will enhance the ability to maintain the tempo of activity during exercise-to-music classes and the intensity of circuit training. The enhancement of core stability will reduce injury risk and improve weight training.
Weight trainers will benefit from improved core stability, which may produce an improvement in maximal lift performances for lifts where trunk stiffness and stability contribute to the ability to overcome a load (e.g., Olympic lifts).
Endurance Sports
A wide range of endurance sports are reviewed here, but the principles that have been applied can be adapted to suit any sport.
Running
IMT will improve the runner’s ability to maintain a deeper, slower breathing pattern. It will also enhance the efficiency of respiratory and locomotor coupling (entrainment), enhance core stability (reducing spinal loading and improving leg drive efficiency), and improve postural control (balance). IMT may also reduce the risk of developing a side stitch.
Cycling
IMT will improve the cyclist’s ability to maintain a deeper, slower breathing pattern. It will also enhance the efficiency of respiratory and locomotor coupling (entrainment) and enhance core stability (reducing spinal loading and knee stress and improving pedaling efficiency). IMT will also allow the inspiratory muscles to operate more comfortably in extreme cycling positions (e.g., when using aerobars).
Swimming
The addition of IMT to swim and other aquatic training will improve the swimmer’s ability to maintain a deeper, slower breathing pattern and will enhance the efficiency of respiratory and locomotor coupling (entrainment). IMT can also enhance the swimmer’s ability to inhale rapidly and to achieve and sustain high lung volumes. As a result, the swimmer’s body position and stroke mechanics will be improved. A decrease in the number of breaths per stroke will also be possible. In addition, the muscles of the trunk will be better able to meet the dual demands for breathing and providing propulsive force.
Those using scuba will also benefit from a deeper, slower breathing pattern, which reduces air use and extends cylinder wear time. Furthermore, free divers and surfers may also experience an improvement in breath-holding time. Breathing restrictions imposed by wet suits will also be easier to overcome or tolerate after IMT.
Multisport
The addition of IMT to multisport training will provide the benefits summarized for each component. Most triathlons involve a wet suit swim, and IMT will enhance the swimmer’s ability to breathe efficiently and comfortably. Furthermore, the unique breathing-related disruption that occurs during the transition from cycling to running will be alleviated.
Rowing
The addition of IMT to rowing training will improve the rower’s ability to maintain a deeper, slower breathing pattern; enhance the efficiency of respiratory and locomotor coupling (entrainment); and enhance core stability and trunk stiffness (reducing spinal loading and improving force transmission to the blade). Furthermore, improvements in intercostal muscle function and the ability to generate and maintain high intrathoracic pressure may reduce the risk of rib stress fractures. IMT will also allow the inspiratory muscles to operate more comfortably at the catch and finish positions.
Sliding Sports
People taking part in sliding sports have a number of factors influencing their performance, including the effects of altitude and the challenges associated with maintaining balance. IMT will improve their ability to maintain a deeper, slower breathing pattern. It will also enhance the efficiency of respiratory and locomotor coupling (entrainment), enhance core stability (reducing spinal loading and improving leg drive efficiency), and improve postural control (balance) and trunk stiffness. The ability to maintain aerodynamic postures for longer periods without the associated breathing discomfort is another benefit of IMT.
Hiking and Mountaineering
Hikers and mountaineers have to contend with the effects of altitude, the impact of carrying heavy backpacks, and the challenges associated with maintaining balance on unpredictable terrain. IMT will improve their ability to maintain a deeper, slower breathing pattern; enhance the efficiency of respiratory and locomotor coupling (entrainment); and enhance core stability (reducing spinal loading). The challenges to postural control (balance) imposed by carrying a backpack and by traveling on uneven terrain will be minimized by IMT, and trunk stiffness will be improved. In addition, the ability to overcome the resistance to normal breathing movements of the trunk that are induced by backpacks will be improved.
Team and Sprint Sports
Team sports are diverse in their challenges, but they all have three important factors in common: They involve repeated high-intensity efforts that drive breathing to its limits; they require the contribution of the upper body and the core-stabilizing system (e.g., fending off opponents, changing direction quickly, or passing objects to teammates); and they require tactical decision making at a time when the distraction from breathing discomfort is high. IMT will improve the rate of perceived recovery between sprints, which will enhance repeated sprint performance and the quality of interval training. These improvements in perceived recovery should enable players to maintain the intensity of their involvement in the match or game, rather than back off for a period of “cruising” recovery. In addition, the damping down of breathlessness will lessen the distraction that this sensation imposes on tactical decision making. Improvements to core stability will advance a player’s effectiveness during physical interactions with opponents (e.g., tackling, fending off) and in activities such as kicking and throwing. For contact sports and those that involve activities requiring the application of whole-body isometric forces (such as a rugby scrum), players will benefit from the increased ability of the inspiratory muscles to function as breathing muscles. This is important in situations where the demand for breathing is high but the requirement for maximal core-stabilizing activity is also present. Finally, in those contact team sports requiring the use of mouth guards and other protective equipment, IMT can improve breathing comfort and reduce the risk of inspiratory muscle fatigue that results from the restrictions imposed by the equipment.
Racket, Striking, and Throwing Sports
Sports falling under this heading most commonly require the participants to use an implement to strike a ball—such as a racket (e.g., tennis, squash, badminton), club (e.g., golf), or bat (e.g., baseball, softball, cricket)—or they may be sports that involve throwing a ball (pitching and bowling). In the case of racket sports, the player is required to direct the ball within the bounds of the court using a range of strokes. Matches are fast paced, requiring speed, agility, and skill. In contrast, in sports such as golf or baseball, the player is able to square up to the ball or pitcher and is stationary as the ball is struck. These two scenarios create very different demands on the breathing muscles, but there are two common denominators: the involvement of the trunk musculature in providing a stable platform and in protecting the spine; the contribution of the entire trunk musculature to the task of accelerating a racket, club, bat, or arm.
After using IMT, players in racket sports will be able to maintain a higher tempo of performance during rallies, and they will experience a reduction in unforced errors. Rate of perceived recovery between rallies will also improve, which will enhance the ability to maintain and dictate the pace and tempo of the game. In addition, the damping down of breathlessness will lessen the distraction that this sensation imposes on tactical decision making. The enhancement of core stability and improved contribution of the trunk musculature to racket head speed and precision will increase the likelihood of aces and shots that are “winners,” as well as reduce the risk of injury.
Many of these sports require high levels of core stability and a contribution from the trunk musculature to the swinging of implements (such as clubs and bats) or the launching of projectiles (such as in field sports). Players in these sports will benefit from the enhanced function of the diaphragm and the enhanced contribution of the inspiratory accessory muscles to these movements. This will result in an increase in striking and throwing velocities. In addition, there will be a reduction in injury risk because of the enhanced spinal stability and the improved resistance of rib cage muscles to tearing."
"For every sport and fitness category described in the following sections, inspiratory muscle training (IMT) will improve exercise tolerance or performance by delaying the onset of the inspiratory muscle metaboreflex and reducing the perception of breathing and whole-body effort. These sections summarize the additional benefits.
Exercise and Fitness
For those engaged in general fitness training, IMT will make exercise feel easier, which enables people to maintain higher exercise intensities for longer durations. This enhances the fitness gains and caloric expenditure of general fitness conditioning.
The rate of perceived recovery will also improve, which will enhance the ability to maintain the tempo of activity during exercise-to-music classes and the intensity of circuit training. The enhancement of core stability will reduce injury risk and improve weight training.
Weight trainers will benefit from improved core stability, which may produce an improvement in maximal lift performances for lifts where trunk stiffness and stability contribute to the ability to overcome a load (e.g., Olympic lifts).
Endurance Sports
A wide range of endurance sports are reviewed here, but the principles that have been applied can be adapted to suit any sport.
Running
IMT will improve the runner’s ability to maintain a deeper, slower breathing pattern. It will also enhance the efficiency of respiratory and locomotor coupling (entrainment), enhance core stability (reducing spinal loading and improving leg drive efficiency), and improve postural control (balance). IMT may also reduce the risk of developing a side stitch.
Cycling
IMT will improve the cyclist’s ability to maintain a deeper, slower breathing pattern. It will also enhance the efficiency of respiratory and locomotor coupling (entrainment) and enhance core stability (reducing spinal loading and knee stress and improving pedaling efficiency). IMT will also allow the inspiratory muscles to operate more comfortably in extreme cycling positions (e.g., when using aerobars).
Swimming
The addition of IMT to swim and other aquatic training will improve the swimmer’s ability to maintain a deeper, slower breathing pattern and will enhance the efficiency of respiratory and locomotor coupling (entrainment). IMT can also enhance the swimmer’s ability to inhale rapidly and to achieve and sustain high lung volumes. As a result, the swimmer’s body position and stroke mechanics will be improved. A decrease in the number of breaths per stroke will also be possible. In addition, the muscles of the trunk will be better able to meet the dual demands for breathing and providing propulsive force.
Those using scuba will also benefit from a deeper, slower breathing pattern, which reduces air use and extends cylinder wear time. Furthermore, free divers and surfers may also experience an improvement in breath-holding time. Breathing restrictions imposed by wet suits will also be easier to overcome or tolerate after IMT.
Multisport
The addition of IMT to multisport training will provide the benefits summarized for each component. Most triathlons involve a wet suit swim, and IMT will enhance the swimmer’s ability to breathe efficiently and comfortably. Furthermore, the unique breathing-related disruption that occurs during the transition from cycling to running will be alleviated.
Rowing
The addition of IMT to rowing training will improve the rower’s ability to maintain a deeper, slower breathing pattern; enhance the efficiency of respiratory and locomotor coupling (entrainment); and enhance core stability and trunk stiffness (reducing spinal loading and improving force transmission to the blade). Furthermore, improvements in intercostal muscle function and the ability to generate and maintain high intrathoracic pressure may reduce the risk of rib stress fractures. IMT will also allow the inspiratory muscles to operate more comfortably at the catch and finish positions.
Sliding Sports
People taking part in sliding sports have a number of factors influencing their performance, including the effects of altitude and the challenges associated with maintaining balance. IMT will improve their ability to maintain a deeper, slower breathing pattern. It will also enhance the efficiency of respiratory and locomotor coupling (entrainment), enhance core stability (reducing spinal loading and improving leg drive efficiency), and improve postural control (balance) and trunk stiffness. The ability to maintain aerodynamic postures for longer periods without the associated breathing discomfort is another benefit of IMT.
Hiking and Mountaineering
Hikers and mountaineers have to contend with the effects of altitude, the impact of carrying heavy backpacks, and the challenges associated with maintaining balance on unpredictable terrain. IMT will improve their ability to maintain a deeper, slower breathing pattern; enhance the efficiency of respiratory and locomotor coupling (entrainment); and enhance core stability (reducing spinal loading). The challenges to postural control (balance) imposed by carrying a backpack and by traveling on uneven terrain will be minimized by IMT, and trunk stiffness will be improved. In addition, the ability to overcome the resistance to normal breathing movements of the trunk that are induced by backpacks will be improved.
Team and Sprint Sports
Team sports are diverse in their challenges, but they all have three important factors in common: They involve repeated high-intensity efforts that drive breathing to its limits; they require the contribution of the upper body and the core-stabilizing system (e.g., fending off opponents, changing direction quickly, or passing objects to teammates); and they require tactical decision making at a time when the distraction from breathing discomfort is high. IMT will improve the rate of perceived recovery between sprints, which will enhance repeated sprint performance and the quality of interval training. These improvements in perceived recovery should enable players to maintain the intensity of their involvement in the match or game, rather than back off for a period of “cruising” recovery. In addition, the damping down of breathlessness will lessen the distraction that this sensation imposes on tactical decision making. Improvements to core stability will advance a player’s effectiveness during physical interactions with opponents (e.g., tackling, fending off) and in activities such as kicking and throwing. For contact sports and those that involve activities requiring the application of whole-body isometric forces (such as a rugby scrum), players will benefit from the increased ability of the inspiratory muscles to function as breathing muscles. This is important in situations where the demand for breathing is high but the requirement for maximal core-stabilizing activity is also present. Finally, in those contact team sports requiring the use of mouth guards and other protective equipment, IMT can improve breathing comfort and reduce the risk of inspiratory muscle fatigue that results from the restrictions imposed by the equipment.
Racket, Striking, and Throwing Sports
Sports falling under this heading most commonly require the participants to use an implement to strike a ball—such as a racket (e.g., tennis, squash, badminton), club (e.g., golf), or bat (e.g., baseball, softball, cricket)—or they may be sports that involve throwing a ball (pitching and bowling). In the case of racket sports, the player is required to direct the ball within the bounds of the court using a range of strokes. Matches are fast paced, requiring speed, agility, and skill. In contrast, in sports such as golf or baseball, the player is able to square up to the ball or pitcher and is stationary as the ball is struck. These two scenarios create very different demands on the breathing muscles, but there are two common denominators: the involvement of the trunk musculature in providing a stable platform and in protecting the spine; the contribution of the entire trunk musculature to the task of accelerating a racket, club, bat, or arm.
After using IMT, players in racket sports will be able to maintain a higher tempo of performance during rallies, and they will experience a reduction in unforced errors. Rate of perceived recovery between rallies will also improve, which will enhance the ability to maintain and dictate the pace and tempo of the game. In addition, the damping down of breathlessness will lessen the distraction that this sensation imposes on tactical decision making. The enhancement of core stability and improved contribution of the trunk musculature to racket head speed and precision will increase the likelihood of aces and shots that are “winners,” as well as reduce the risk of injury.
Many of these sports require high levels of core stability and a contribution from the trunk musculature to the swinging of implements (such as clubs and bats) or the launching of projectiles (such as in field sports). Players in these sports will benefit from the enhanced function of the diaphragm and the enhanced contribution of the inspiratory accessory muscles to these movements. This will result in an increase in striking and throwing velocities. In addition, there will be a reduction in injury risk because of the enhanced spinal stability and the improved resistance of rib cage muscles to tearing."
Robert Panzera of Cycling Camps San Diego on Strength & Conditioning, Goal Setting, & Periodization Training
Submitted by admin on Wed, 12/15/2010 - 19:52 Human Kinetics author of, "Cycling Fast" author Robert Panzera interviewed.
TFMS 005: Robert Panzera of Cycling Camps San Diego on Strength & Conditioning, Goal Setting, & Periodization Training from Fit Marriage on Vimeo.
Training with a power meter
Submitted by admin on Tue, 07/13/2010 - 12:04 This is an excerpt from Cycling Fast. It's published with permission of Human Kinetics.
"Training with a power meter is the current gold standard for measuring improvement in performance and setting standardized goals for workouts. A well-calibrated power meter provides an absolute measurement (in watts) of the power generated by the cyclist.
For comparison purposes, wattage is paired with body weight, normally taken in kilograms. For example, a 140-pound (64 kg) rider who produces 300 watts can be said to produce 4.69 watts per kilogram (W/kg; that is, 300 W divided by 64 kg). Similarly, a 170-pound (77 kg) rider who wants to achieve the same 4.69 watts per kilogram needs to produce 361 watts. Table 4.6 provides a list of the target wattage needed for each category of racing.
When you first start training and racing, owning a power meter may not be necessary. During the early stages of learning to race, you can perform workouts with a heart rate monitor and cadence sensor, or you can just ride by feel. These methods may be sufficient to help you show large gains in fitness. As time passes, gains in fitness may diminish without the use of outside methods for workout management, such as a power meter. Incremental improvements in cycling are known as “dialing it in.” Power meters are an excellent tool for helping athletes dial in their fitness as they mature in the sport. To see what a power meter looks like, refer to figure 4.3
Purchasing a power meter is an economic investment. You may find power meters that cost around US$400, but some may cost as much as US$2,500. Only a few companies develop power meters. Some power meters use the bottom bracket as the source for extrapolating power, others use the rear wheel hub to extrapolate power, while still others use wind velocity and rider drag to extrapolate power. Higher price does not necessarily mean a better power meter. Explore the available options by talking with other riders who own power meters, local bike shops, and your coach. This will help you find out which system works for you.
Power Training Zones
Knowing your sustained power (wattage) at a select time interval will give you guidelines for specific workouts. Standard time periods include 5 seconds, 1 minute, 5 minutes, and 20 minutes. Using a 20-minute sustained power test is the most common way to determine training zones. The five zones identified in table 4.7 will provide an effective platform for structured training.
The test described in this section will estimate your 20-minute sustained power (SP). Your 20-minute SP number may increase throughout the season as your fitness increases, or the way you achieve your 20-minute SP may change throughout the season (e.g., at 95 rpm instead of 85 rpm). Although not covered in this book, if you want to fine-tune your fitness, you can perform 5-second, 1-minute, and 5-minute SP tests. With this information, you can choose workouts that target and cover these time periods. For example, you can use sprint workouts to improve 5-second SP or intense on-the-bike strength workouts to improve 1-minute SP.
You must be fully rested before performing the 20-minute test. Make sure you read the instruction manual for your power meter to determine how to mark each interval; you can then review and record the data and wattages later. The best conditions for performing the test are on a flat road (or a road with a slight rise) with steady wind and limited traffic, traffic lights, and stop signs. A closed park road with few pedestrians is ideal. The test can also be performed on a stationary trainer (if the trainer provides even resistance throughout the duration of testing).
Before performing any maximum efforts, you need to be in good physical health as confirmed by a medical professional.
Test for 20-Minute Sustained Power
Warm-Up: 20 Minutes
Ride steady and easy in the warm-up with heart rates at less than 75 percent of maximum for 30 minutes. Near the end of the warm-up, perform one 5-minute (1 × 5 min) effort at 95 percent of what you estimate to be your time trial heart rate. Then perform active recovery—rolling at cadences between 70-85 rpm at <75 % of maximum heart rate (MHR)—for 5 minutes. (A discussion of MHR follows in the next section.) Next, perform three 1-minute (3 × 1 min) high-cadence (>100 rpm) efforts in the easiest gear. Perform active recovery for 1 minute between the 1-minute intervals. After the three 1-minute efforts are complete, perform active recovery for 4 minutes.
Actual Test: 20 Minutes
Mark interval and start a 20-minute all-out time trial effort with cadence at 85 to 95 rpm. For the first 3 minutes, ease into a time trial pace.
Record all test conditions, including the course, weather, wind, and temperature. Also record your diet for the day before and the morning of the test. During the test, you need to remain mentally focused. Pacing during testing is crucial—meaning building by increasing power throughout, as you would in intervals. Attempt to maintain the highest average watts for the test period.
Review your test using your power meter software. Label the test interval for the appropriate time period. The average wattage for the 20-minute time period is your SP for that time period."
"Training with a power meter is the current gold standard for measuring improvement in performance and setting standardized goals for workouts. A well-calibrated power meter provides an absolute measurement (in watts) of the power generated by the cyclist.
For comparison purposes, wattage is paired with body weight, normally taken in kilograms. For example, a 140-pound (64 kg) rider who produces 300 watts can be said to produce 4.69 watts per kilogram (W/kg; that is, 300 W divided by 64 kg). Similarly, a 170-pound (77 kg) rider who wants to achieve the same 4.69 watts per kilogram needs to produce 361 watts. Table 4.6 provides a list of the target wattage needed for each category of racing.
When you first start training and racing, owning a power meter may not be necessary. During the early stages of learning to race, you can perform workouts with a heart rate monitor and cadence sensor, or you can just ride by feel. These methods may be sufficient to help you show large gains in fitness. As time passes, gains in fitness may diminish without the use of outside methods for workout management, such as a power meter. Incremental improvements in cycling are known as “dialing it in.” Power meters are an excellent tool for helping athletes dial in their fitness as they mature in the sport. To see what a power meter looks like, refer to figure 4.3
Purchasing a power meter is an economic investment. You may find power meters that cost around US$400, but some may cost as much as US$2,500. Only a few companies develop power meters. Some power meters use the bottom bracket as the source for extrapolating power, others use the rear wheel hub to extrapolate power, while still others use wind velocity and rider drag to extrapolate power. Higher price does not necessarily mean a better power meter. Explore the available options by talking with other riders who own power meters, local bike shops, and your coach. This will help you find out which system works for you.
Power Training Zones
Knowing your sustained power (wattage) at a select time interval will give you guidelines for specific workouts. Standard time periods include 5 seconds, 1 minute, 5 minutes, and 20 minutes. Using a 20-minute sustained power test is the most common way to determine training zones. The five zones identified in table 4.7 will provide an effective platform for structured training.
The test described in this section will estimate your 20-minute sustained power (SP). Your 20-minute SP number may increase throughout the season as your fitness increases, or the way you achieve your 20-minute SP may change throughout the season (e.g., at 95 rpm instead of 85 rpm). Although not covered in this book, if you want to fine-tune your fitness, you can perform 5-second, 1-minute, and 5-minute SP tests. With this information, you can choose workouts that target and cover these time periods. For example, you can use sprint workouts to improve 5-second SP or intense on-the-bike strength workouts to improve 1-minute SP.
You must be fully rested before performing the 20-minute test. Make sure you read the instruction manual for your power meter to determine how to mark each interval; you can then review and record the data and wattages later. The best conditions for performing the test are on a flat road (or a road with a slight rise) with steady wind and limited traffic, traffic lights, and stop signs. A closed park road with few pedestrians is ideal. The test can also be performed on a stationary trainer (if the trainer provides even resistance throughout the duration of testing).
Before performing any maximum efforts, you need to be in good physical health as confirmed by a medical professional.
Test for 20-Minute Sustained Power
Warm-Up: 20 Minutes
Ride steady and easy in the warm-up with heart rates at less than 75 percent of maximum for 30 minutes. Near the end of the warm-up, perform one 5-minute (1 × 5 min) effort at 95 percent of what you estimate to be your time trial heart rate. Then perform active recovery—rolling at cadences between 70-85 rpm at <75 % of maximum heart rate (MHR)—for 5 minutes. (A discussion of MHR follows in the next section.) Next, perform three 1-minute (3 × 1 min) high-cadence (>100 rpm) efforts in the easiest gear. Perform active recovery for 1 minute between the 1-minute intervals. After the three 1-minute efforts are complete, perform active recovery for 4 minutes.
Actual Test: 20 Minutes
Mark interval and start a 20-minute all-out time trial effort with cadence at 85 to 95 rpm. For the first 3 minutes, ease into a time trial pace.
Record all test conditions, including the course, weather, wind, and temperature. Also record your diet for the day before and the morning of the test. During the test, you need to remain mentally focused. Pacing during testing is crucial—meaning building by increasing power throughout, as you would in intervals. Attempt to maintain the highest average watts for the test period.
Review your test using your power meter software. Label the test interval for the appropriate time period. The average wattage for the 20-minute time period is your SP for that time period."
Cycling expert explains strategies for getting faster
Submitted by admin on Fri, 07/09/2010 - 14:16 This is an excerpt from Cycling Fast. It's published with permission of Human Kinetics.
"Climbs and descents make or break cycling races, according to cycling coach Robert Panzera. In his upcoming book, Cycling Fast (Human Kinetics, May 2010), Panzera covers hills and all elements that can make a cyclist faster, from conditioning to nutrition and key skills.
Panzera says even small climbs make a difference the closer a cyclist gets to the finish line. 'Climbs are additive, meaning a 200-foot gain in elevation may not seem like much in the first few miles, but near the finish, it can seem like a mountain.' He advises cyclists to take special note of hills toward the end of the race because these hills split the race into two groups—the leading group going for the win and the chasers trying to pick up the remaining places. In Cycling Fast, Panzera offers 10 tactics for managing hills and staying in the lead:
Cycling Fast covers the latest information on new high-tech racing frames, training with a power meter and heart rate monitor, and coordinating tactics as part of a team. Readers can learn how to periodize training and use the numerous tips, charts, and checklists to maximize effort."
"Climbs and descents make or break cycling races, according to cycling coach Robert Panzera. In his upcoming book, Cycling Fast (Human Kinetics, May 2010), Panzera covers hills and all elements that can make a cyclist faster, from conditioning to nutrition and key skills.
Panzera says even small climbs make a difference the closer a cyclist gets to the finish line. 'Climbs are additive, meaning a 200-foot gain in elevation may not seem like much in the first few miles, but near the finish, it can seem like a mountain.' He advises cyclists to take special note of hills toward the end of the race because these hills split the race into two groups—the leading group going for the win and the chasers trying to pick up the remaining places. In Cycling Fast, Panzera offers 10 tactics for managing hills and staying in the lead:
- 1. Be near the front for corners that are followed immediately by hills. 'This helps you prevent being gapped,' explains Panzera.
- 2. Shift to easier gears before approaching hills. 'This prevents dropping the chain off the front chainrings when shifting from the big front ring to the small front ring,' he notes. “Quickly go around riders who drop their chains.”
- 3. Close gaps on hills immediately, but with an even, steady pace. 'Once the group starts riding away on a hill, it is nearly impossible to bring them back,' Panzera warns.
- 4. Keep the pace high over the crest of the hill, because the leaders will increase speed faster than the riders at the tail of the group.
- 5. Relax and breathe deeply to control heart rate on climbs.
- 6. Dig deep to stay in contact on shorter climbs. 'Once a group clears the top, it is difficult to catch up on the descent,' says Panzera.
- 7. On longer climbs, ride at a consistent pace that prevents overexertion.
- 8. Always start climbs near the front. If the pace becomes too fast, cyclists will be able to drop through the pack and still recover without losing contact with the pack.
- 9. Hills are a good place to attack. 'Know the hill’s distance and location in the course before setting out on an attack or covering an attack by a competitor,' advises Panzera.
- 10. Try to descend near the front, but not on the front. Being near the front, as opposed to the back, gives cyclists a greater probability of avoiding crashes.
Cycling Fast covers the latest information on new high-tech racing frames, training with a power meter and heart rate monitor, and coordinating tactics as part of a team. Readers can learn how to periodize training and use the numerous tips, charts, and checklists to maximize effort."
"Toy syndrome" affects cyclists
Submitted by admin on Fri, 07/02/2010 - 12:46 This is an excerpt from Mastering Cycling. It's published with permission of Human Kinetics.
"Most cyclists learned to ride bikes as children and haven't revisited the basic skills of bicycling as adults. "There appears to be a notion among many cyclists that an activity they learned as children requires no further instruction," says John Howard, three-time Olympian and 18-time national masters cycling champion. "This 'toy syndrome' continues to affect cycling."
Howard stresses the importance of cyclists' developing more power, comfort, and safety for riding on the streets in traffic, negotiating turns and terrain, and dealing with road hazards, including other cyclists. "Equipment has evolved, speeds have increased, and the rigors of competition have tightened, but the basic techniques aren't being taught to masters cyclists," Howard says. In his upcoming book, Mastering Cycling (Human Kinetics, July 2010), Howard addresses the top technical skills that are essential for every cyclist.
Climbing in the saddle
Fast, efficient climbing requires cyclists to recognize the precise moment when action is needed and to know what action to take. "Delaying the decision too long will result in the loss of both speed and momentum," Howard says. Gear selection and shifting sequence depend on the cyclist's available power, fitness level, and pitch of the climb. The length of the climb also dictates the approach. "If you are starting to climb a long, gradual hill, use a gear that is comfortable and lets you maintain an rpm of about 90," Howard explains. "When your cadence begins to slow down, downshift to an easier gear. If you are going to stand on the pedals, you may want to shift up to a higher gear so that you don't waste energy spinning."
Climbing out of the saddle
When climbing out of the saddle, the goal is to maintain a consistent heart rate and increase forward momentum. "Gravity will win the battle if you surge on the pedals, pull and push your upper body forward or backward, or worse, pull your upper body up and down, disengaging the important core muscles," Howard says. "The primary force in moving the bicycle forward is generated at the 3 o'clock and 9 o'clock positions of the cranks." A common mistake among less-experienced riders is mistiming the thrust of the cranks. Power is dissipated at the top and bottom of the stroke, which is essentially a dead zone when out of the saddle.
Cornering
Cornering requires the ability to quickly judge the elements of a turn, including sloping, curvature, traction, and other factors that limit speed. A bicycle cannot be steered around a curve but must be leaned into the turn. "A cyclist must estimate how much lean is needed to counteract the physical forces that want to project the cyclist and the bicycle in a straight line," Howard says. "The amount of lean depends on the speed traveled into the turn, the tightness of the turn, and the degree and direction of the road bank."
Braking
Two approaches to braking exist. One stops the bike quickly to avoid a collision or other hazard, and the other consists of feathering the brakes to slow or stop forward progress. Feathering is the practice of applying light, even pressure on the front and rear brakes and is used in most circumstances. The hot stop should be used when there is no choice but to stop. When hitting the breaks, cyclists should slip to the rear of the saddle to adjust the center of gravity. "The action is accompanied by an approximate bias of two-thirds on the front brake and one-third on the rear brake," Howard explains. "Cyclists will have very little time to slip back in the saddle and apply the front brakes. When it is done properly, the bike can stop in half the distance that it would normally take."
Shifting
Maintaining a smooth speed with an efficient cadence prevents overtaxing the muscles and cardiorespiratory system. "Whether you are a competitive or a recreational cyclist, your cadence needs to be as comfortable and smooth as possible, never jerky," Howard says. He advises shifting one gear at a time and avoiding big gear jumps between ranges. "Cyclists should listen to their bikes and avoid crossing the chain over radical angles, such as the big chain ring and the larger cog in the rear. This will save wear and tear on the drive train and the knees," Howard adds."
"Most cyclists learned to ride bikes as children and haven't revisited the basic skills of bicycling as adults. "There appears to be a notion among many cyclists that an activity they learned as children requires no further instruction," says John Howard, three-time Olympian and 18-time national masters cycling champion. "This 'toy syndrome' continues to affect cycling."
Howard stresses the importance of cyclists' developing more power, comfort, and safety for riding on the streets in traffic, negotiating turns and terrain, and dealing with road hazards, including other cyclists. "Equipment has evolved, speeds have increased, and the rigors of competition have tightened, but the basic techniques aren't being taught to masters cyclists," Howard says. In his upcoming book, Mastering Cycling (Human Kinetics, July 2010), Howard addresses the top technical skills that are essential for every cyclist.
Climbing in the saddle
Fast, efficient climbing requires cyclists to recognize the precise moment when action is needed and to know what action to take. "Delaying the decision too long will result in the loss of both speed and momentum," Howard says. Gear selection and shifting sequence depend on the cyclist's available power, fitness level, and pitch of the climb. The length of the climb also dictates the approach. "If you are starting to climb a long, gradual hill, use a gear that is comfortable and lets you maintain an rpm of about 90," Howard explains. "When your cadence begins to slow down, downshift to an easier gear. If you are going to stand on the pedals, you may want to shift up to a higher gear so that you don't waste energy spinning."
Climbing out of the saddle
When climbing out of the saddle, the goal is to maintain a consistent heart rate and increase forward momentum. "Gravity will win the battle if you surge on the pedals, pull and push your upper body forward or backward, or worse, pull your upper body up and down, disengaging the important core muscles," Howard says. "The primary force in moving the bicycle forward is generated at the 3 o'clock and 9 o'clock positions of the cranks." A common mistake among less-experienced riders is mistiming the thrust of the cranks. Power is dissipated at the top and bottom of the stroke, which is essentially a dead zone when out of the saddle.
Cornering
Cornering requires the ability to quickly judge the elements of a turn, including sloping, curvature, traction, and other factors that limit speed. A bicycle cannot be steered around a curve but must be leaned into the turn. "A cyclist must estimate how much lean is needed to counteract the physical forces that want to project the cyclist and the bicycle in a straight line," Howard says. "The amount of lean depends on the speed traveled into the turn, the tightness of the turn, and the degree and direction of the road bank."
Braking
Two approaches to braking exist. One stops the bike quickly to avoid a collision or other hazard, and the other consists of feathering the brakes to slow or stop forward progress. Feathering is the practice of applying light, even pressure on the front and rear brakes and is used in most circumstances. The hot stop should be used when there is no choice but to stop. When hitting the breaks, cyclists should slip to the rear of the saddle to adjust the center of gravity. "The action is accompanied by an approximate bias of two-thirds on the front brake and one-third on the rear brake," Howard explains. "Cyclists will have very little time to slip back in the saddle and apply the front brakes. When it is done properly, the bike can stop in half the distance that it would normally take."
Shifting
Maintaining a smooth speed with an efficient cadence prevents overtaxing the muscles and cardiorespiratory system. "Whether you are a competitive or a recreational cyclist, your cadence needs to be as comfortable and smooth as possible, never jerky," Howard says. He advises shifting one gear at a time and avoiding big gear jumps between ranges. "Cyclists should listen to their bikes and avoid crossing the chain over radical angles, such as the big chain ring and the larger cog in the rear. This will save wear and tear on the drive train and the knees," Howard adds."
Great swim technique site
Submitted by admin on Mon, 05/10/2010 - 17:08 A friend just told me about this really neat site, " Aquatic Animation for Analysis and Education." It's web site is http://virtual-swim.com
It contains animations for all strokes at race pace and in slow motion for analysis, also from four angles.
Really cool - check it out.
It contains animations for all strokes at race pace and in slow motion for analysis, also from four angles.
Really cool - check it out.
Cycling expert explains strategies for getting faster
Submitted by admin on Tue, 04/20/2010 - 15:29 Offers 10 tactics for maximizing hills
This is an excerpt from Cycling Fast. It's published with permission of Human Kinetics.
Climbs and descents make or break cycling races, according to cycling coach Robert Panzera. In his upcoming book, Cycling Fast (Human Kinetics, June 2010), Panzera covers hills and all elements that can make a cyclist faster, from conditioning to nutrition and key skills.
Panzera says even small climbs make a difference the closer a cyclist gets to the finish line. "Climbs are additive, meaning a 200-foot gain in elevation may not seem like much in the first few miles, but near the finish, it can seem like a mountain." He advises cyclists to take special note of hills toward the end of the race because these hills split the race into two groups-the leading group going for the win and the chasers trying to pick up the remaining places. In Cycling Fast, Panzera offers 10 tactics for managing hills and staying in the lead:
Cycling Fast covers the latest information on new high-tech racing frames, training with a power meter and heart rate monitor, and coordinating tactics as part of a team. Readers can learn how to periodize training and use the numerous tips, charts, and checklists to maximize effort.
This is an excerpt from Cycling Fast. It's published with permission of Human Kinetics.
Climbs and descents make or break cycling races, according to cycling coach Robert Panzera. In his upcoming book, Cycling Fast (Human Kinetics, June 2010), Panzera covers hills and all elements that can make a cyclist faster, from conditioning to nutrition and key skills.
Panzera says even small climbs make a difference the closer a cyclist gets to the finish line. "Climbs are additive, meaning a 200-foot gain in elevation may not seem like much in the first few miles, but near the finish, it can seem like a mountain." He advises cyclists to take special note of hills toward the end of the race because these hills split the race into two groups-the leading group going for the win and the chasers trying to pick up the remaining places. In Cycling Fast, Panzera offers 10 tactics for managing hills and staying in the lead:
- Be near the front for corners that are followed immediately by hills. "This helps you prevent being gapped," explains Panzera.
- Shift to easier gears before approaching hills. "This prevents dropping the chain off the front chainrings when shifting from the big front ring to the small front ring," he notes. "Quickly go around riders who drop their chains."
- Close gaps on hills immediately, but with an even, steady pace. "Once the group starts riding away on a hill, it is nearly impossible to bring them back," Panzera warns.
- Keep the pace high over the crest of the hill, because the leaders will increase speed faster than the riders at the tail of the group.
- Relax and breathe deeply to control heart rate on climbs.
- Dig deep to stay in contact on shorter climbs. "Once a group clears the top, it is difficult to catch up on the descent," says Panzera.
- On longer climbs, ride at a consistent pace that prevents overexertion.
- Always start climbs near the front. If the pace becomes too fast, cyclists will be able to drop through the pack and still recover without losing contact with the pack.
- Hills are a good place to attack. "Know the hill's distance and location in the course before setting out on an attack or covering an attack by a competitor," advises Panzera.
- Try to descend near the front, but not on the front. Being near the front, as opposed to the back, gives cyclists a greater probability of avoiding crashes.
Cycling Fast covers the latest information on new high-tech racing frames, training with a power meter and heart rate monitor, and coordinating tactics as part of a team. Readers can learn how to periodize training and use the numerous tips, charts, and checklists to maximize effort.
Master the freestyle
Submitted by admin on Wed, 01/20/2010 - 20:19 For anyone who has spent any time leaning and perfecting freestyle, you realize that the more you practice it, the more your understand it is a technique sport. There are so many movements that have to be executed correctly for it to work well, that it can overwhelm you. So pick one or two drills or areas of focus per training session and just focus on that. It WILL pay off for you in the long run!
Here's an excerpt from Swimming Anatomy with permission of the publisher, Human Kinetics.
"As the hand enters into the water, the wrist and elbow follow and the arm is extended to the starting position of the propulsive phase. Upward rotation of the shoulder blade
allows the swimmer to reach an elongated position in the water. From this elongated position, the first part of the propulsive phase begins with the catch. The initial movements are first generated by the clavicular portion of the pectoralis major. The latissimus dorsi quickly joins in to assist the pectoralis major. These two muscles generate a majority of the force during the underwater pull, mostly during the second half of the pull. The wrist flexors act to hold the wrist in a position of slight flexion for the entire duration of the propulsive phase. At the elbow, the elbow flexors (biceps brachii and brachialis) begin to contract at the start of the catch phase, gradually taking the elbow from full extension into approximately 30 degrees of flexion. During the final portion of the propulsive phase the triceps brachii acts to extend the elbow, which brings the hand backward and upward toward the surface of the water, thus ending the propulsive phase. The total amount of extension taking place depends on your specific stroke mechanics and the point at which you initiate your recovery. The deltoid and rotator cuff (supraspinatus, infraspinatus, teres minor, and subscapularis) are the primary muscles active during the recovery phase, functioning to bring the arm and hand out of the water near the hips and return them to an overhead position for reentry into the water. The arm movements during freestyle are reciprocal in nature, meaning that while one arm is engaged in propulsion, the other is in the recovery process.
Several muscle groups function as stabilizers during both the propulsive phase and the recovery phase. One of the key groups is the shoulder blade stabilizers (pectoralis minor, rhomboid, levator scapula, middle and lower trapezius, and the serratus anterior), which as the name implies serve to anchor or stabilize the shoulder blade. Proper functioning of this muscle group is important because all the propulsive forces generated by the arm and hand rely on the scapula’s having a firm base of support. Additionally, the shoulder blade stabilizers work with the deltoid and rotator cuff to reposition the arm during the recovery phase. The core stabilizers (transversus abdominis, rectus abdominis, internal oblique, external oblique, and erector spinae) are also integral to efficient stroke mechanics because they serve as a link between the movements of the upper and lower extremities. This link is central to coordination of the body roll that takes place during freestyle swimming.
Like the arm movements, the kicking movements can be categorized as a propulsive phase and a recovery phase; these are also referred to as the downbeat and the upbeat. The propulsive phase (downbeat) begins at the hips by activation of the iliopsoas and rectus femoris muscles. The rectus femoris also initiates extension of the knee, which follows shortly after hip flexion begins. The quadriceps (vastus lateralis, vastus intermedius, and vastus medialis) join the rectus femoris to help generate more forceful extension of the knee. Like the propulsive phase, the recovery phase starts at the hips with contraction of the gluteal muscles (primarily gluteus maximus and medius) and is quickly followed by contraction of the hamstrings (biceps femoris, semitendinosus, and semimembranosus). Both muscle groups function as hip extensors. Throughout the entire kicking motion the foot is maintained in a plantarflexed position secondary to activation of the gastrocnemius and soleus and pressure exerted by the water during the downbeat portion of the kick."
Here's an excerpt from Swimming Anatomy with permission of the publisher, Human Kinetics.
"As the hand enters into the water, the wrist and elbow follow and the arm is extended to the starting position of the propulsive phase. Upward rotation of the shoulder blade
allows the swimmer to reach an elongated position in the water. From this elongated position, the first part of the propulsive phase begins with the catch. The initial movements are first generated by the clavicular portion of the pectoralis major. The latissimus dorsi quickly joins in to assist the pectoralis major. These two muscles generate a majority of the force during the underwater pull, mostly during the second half of the pull. The wrist flexors act to hold the wrist in a position of slight flexion for the entire duration of the propulsive phase. At the elbow, the elbow flexors (biceps brachii and brachialis) begin to contract at the start of the catch phase, gradually taking the elbow from full extension into approximately 30 degrees of flexion. During the final portion of the propulsive phase the triceps brachii acts to extend the elbow, which brings the hand backward and upward toward the surface of the water, thus ending the propulsive phase. The total amount of extension taking place depends on your specific stroke mechanics and the point at which you initiate your recovery. The deltoid and rotator cuff (supraspinatus, infraspinatus, teres minor, and subscapularis) are the primary muscles active during the recovery phase, functioning to bring the arm and hand out of the water near the hips and return them to an overhead position for reentry into the water. The arm movements during freestyle are reciprocal in nature, meaning that while one arm is engaged in propulsion, the other is in the recovery process.
Several muscle groups function as stabilizers during both the propulsive phase and the recovery phase. One of the key groups is the shoulder blade stabilizers (pectoralis minor, rhomboid, levator scapula, middle and lower trapezius, and the serratus anterior), which as the name implies serve to anchor or stabilize the shoulder blade. Proper functioning of this muscle group is important because all the propulsive forces generated by the arm and hand rely on the scapula’s having a firm base of support. Additionally, the shoulder blade stabilizers work with the deltoid and rotator cuff to reposition the arm during the recovery phase. The core stabilizers (transversus abdominis, rectus abdominis, internal oblique, external oblique, and erector spinae) are also integral to efficient stroke mechanics because they serve as a link between the movements of the upper and lower extremities. This link is central to coordination of the body roll that takes place during freestyle swimming.
Like the arm movements, the kicking movements can be categorized as a propulsive phase and a recovery phase; these are also referred to as the downbeat and the upbeat. The propulsive phase (downbeat) begins at the hips by activation of the iliopsoas and rectus femoris muscles. The rectus femoris also initiates extension of the knee, which follows shortly after hip flexion begins. The quadriceps (vastus lateralis, vastus intermedius, and vastus medialis) join the rectus femoris to help generate more forceful extension of the knee. Like the propulsive phase, the recovery phase starts at the hips with contraction of the gluteal muscles (primarily gluteus maximus and medius) and is quickly followed by contraction of the hamstrings (biceps femoris, semitendinosus, and semimembranosus). Both muscle groups function as hip extensors. Throughout the entire kicking motion the foot is maintained in a plantarflexed position secondary to activation of the gastrocnemius and soleus and pressure exerted by the water during the downbeat portion of the kick."
Drills to improve running form
Submitted by admin on Sat, 01/09/2010 - 01:26 Yes, there is more to running than simply going to the road and starting. Over the years, you'll be able to run faster, more efficient, and with less injury by having better form. Here's an excerpt from Running Anatomy that will help. It's published with permission of Human Kinetics.
"ABC Running Drills
Other than with strength training, how can running form and performance be improved? Because running has a neuromuscular component, running form can be improved through form drills that coordinate the movements of the involved anatomy. The drills, developed by coach Gerard Mach in the 1950s, are simple to perform and cause little impact stress to the body. Essentially, the drills, commonly referred to as the ABCs of running, isolate the phases of the gait cycle: knee lift, upper leg motion, and pushoff. By isolating each phase and slowing the movement, the drills, when properly performed, aid the runner’s kinesthetic sense, promote neuromuscular response, and emphasize strength development. A properly performed drill should lead to proper running form because the former becomes the latter, just at a faster velocity. Originally these drills were designed for sprinters, but they can be used by all runners. Drills should be performed once or twice a week and can be completed in 15 minutes. Focus on proper form.
A Motion
The A motion (figure 3.2; the movement can be performed while walking or more dynamically as the A skip or A run) is propelled by the hip flexors and quadriceps. Knee flexion occurs, and the pelvis is rotated forward. The arm carriage is simple and used to balance the action of the lower body as opposed to propelling it. The arm opposite to the raised leg is bent 90 degrees at the elbow, and it swings forward and back like a pendulum, the shoulder joint acting as a fulcrum. The opposite arm is also moving simultaneously in the opposite direction. Both hands should be held loosely at the wrist joints and should not be raised above shoulder level. The emphasis is on driving down the swing leg, which initiates the knee lift of the other leg.
B Motion
The B motion (figure 3.3) is dependent on the quadriceps to extend the leg and the hamstrings to drive the leg groundward, preparing for the impact phase. In order, the quadriceps extend the leg from the position of the A motion to potential full extension, and then the hamstrings group acts to forcefully drive the lower leg and foot to the ground. During running the tibialis anterior dorsiflexes the ankle, which positions the foot for the appropriate heel landing; however, while performing the B motion, dorsiflexion should be minimized so that the foot lands closer to midstance. This allows for less impact solely on the heel, and because the biomechanics of the foot are not involved as in running, it does not promote any forefoot injuries.
C Motion
The final phase of the running gait cycle is dominated by the hamstrings. Upon impact, the hamstrings continue to contract, not to limit the extension of the leg but to pull the foot upward, under the glutes, to begin another cycle. The emphasis of this exercise (figure 3.4) is to pull the foot up, directly under the buttocks, shortening the arc and the length of time performing the phase so that another stride can be commenced. This exercise is performed rapidly, in staccato-like bursts. The arms are swinging quickly, mimicking the faster movement of the legs, and the hands come a little higher and closer to the body than in either the A or B motions. A more pronounced forward lean of the torso, similar to the body position while sprinting, helps to facilitate this motion."
"ABC Running Drills
Other than with strength training, how can running form and performance be improved? Because running has a neuromuscular component, running form can be improved through form drills that coordinate the movements of the involved anatomy. The drills, developed by coach Gerard Mach in the 1950s, are simple to perform and cause little impact stress to the body. Essentially, the drills, commonly referred to as the ABCs of running, isolate the phases of the gait cycle: knee lift, upper leg motion, and pushoff. By isolating each phase and slowing the movement, the drills, when properly performed, aid the runner’s kinesthetic sense, promote neuromuscular response, and emphasize strength development. A properly performed drill should lead to proper running form because the former becomes the latter, just at a faster velocity. Originally these drills were designed for sprinters, but they can be used by all runners. Drills should be performed once or twice a week and can be completed in 15 minutes. Focus on proper form.
A Motion
The A motion (figure 3.2; the movement can be performed while walking or more dynamically as the A skip or A run) is propelled by the hip flexors and quadriceps. Knee flexion occurs, and the pelvis is rotated forward. The arm carriage is simple and used to balance the action of the lower body as opposed to propelling it. The arm opposite to the raised leg is bent 90 degrees at the elbow, and it swings forward and back like a pendulum, the shoulder joint acting as a fulcrum. The opposite arm is also moving simultaneously in the opposite direction. Both hands should be held loosely at the wrist joints and should not be raised above shoulder level. The emphasis is on driving down the swing leg, which initiates the knee lift of the other leg.
B Motion
The B motion (figure 3.3) is dependent on the quadriceps to extend the leg and the hamstrings to drive the leg groundward, preparing for the impact phase. In order, the quadriceps extend the leg from the position of the A motion to potential full extension, and then the hamstrings group acts to forcefully drive the lower leg and foot to the ground. During running the tibialis anterior dorsiflexes the ankle, which positions the foot for the appropriate heel landing; however, while performing the B motion, dorsiflexion should be minimized so that the foot lands closer to midstance. This allows for less impact solely on the heel, and because the biomechanics of the foot are not involved as in running, it does not promote any forefoot injuries.
C Motion
The final phase of the running gait cycle is dominated by the hamstrings. Upon impact, the hamstrings continue to contract, not to limit the extension of the leg but to pull the foot upward, under the glutes, to begin another cycle. The emphasis of this exercise (figure 3.4) is to pull the foot up, directly under the buttocks, shortening the arc and the length of time performing the phase so that another stride can be commenced. This exercise is performed rapidly, in staccato-like bursts. The arms are swinging quickly, mimicking the faster movement of the legs, and the hands come a little higher and closer to the body than in either the A or B motions. A more pronounced forward lean of the torso, similar to the body position while sprinting, helps to facilitate this motion."
