Making Running Easier One Triathlete at a Time Gaining a ...
Making
Running
Easier
One
Triathlete
at
a
Time
Gaining
a
Mechanical
Advantage
in
the
Run
In a Phrase It is for the coach to find a way Jarmila Kratochvilova
“…incorporated your run techniques and ended up doing the 3 mile run in 28:22 (I've never done it under 29:50 before I started running your way)... preGy cool, huh?” Carla LiGle – Age Group Triathlete
Why Excellent Mechanics for Triathletes? No margin for error Less strength available to run Generally heavier than running counterparts Unable to run enough (form fits function) Intervention of other disciplines Sport background Insufficient opportunity to develop running
Why Work on Run Mechanics? Increasing quantity of quality Run further in less time Recover sooner/less wear & tear Less injuries/breakdown More mileage Less reserve required to run fast
A Mechanical Advantage = A Faster run
The Dreaded Muscled Run Avoid run predicated on strength & stride length Heat, humidity, poor air quality, hilly courses hurt the
power runner most Tough bike legs favor those with mechanical advantage Slower bike cadences encourage a power run The bigger the gastrocs the higher the turnover required
In Hawaii yesterday at the age of 59, he ran a 4:06 – 50 minutes faster than he has run there before and 15 minutes faster than any other IM race. He called me to say thanks for introducing him to you. Once again, you have worked your magic. Mike Ricci
The Acid Test
If run performances improve without fitness, taper or mental changes, then the improvement may be from mechanical changes Trust only the run velocity numbers/results on race day
Running’s a bear to repair “1st Language” learned Errors mostly deeply ingrained Challenging – moving from unconscious
incompetence to unconscious competence Eccentric loading – replacing the feel Willingness/ability to change
Run Challenges – from Swim Mass Bone density Plantar flexion External rotation Training mindset Movement Patterns Concentric contractions Spinal alignment
Run Challenges – from Bike Muscle development Inflexibility (hips & shoulders) Mass Pedal Mechanics & Pedal Specifics Movement patterns Concentric contractions Anthropometric adaptations
My Process Assess level/type of athlete Assess training & core Injuries? Pre session video Visually assess Determine whether issues are structural or functional Work on corrections. Give drills Pics for more detailed analysis Post video Follow up & set up evaluation of efficacy of changes
What I look for Stride rate Body alignment/lean Momentum inhibiters Asymmetry Specifically: Look point Shoulder rotation Arm usage & elbow angle Chest/pelvis alignment Knee line Point of foot contact Type of foot strike Foot/knee alignment
Approach Reductionist Holistic Move from the inside out ‐ compact Exaggerate changes Learning MUST be practical Change when the athlete is fresh Closed loop activity ‐ alter set points Use of gravity Use/avoidance of friction & inertia Have athlete trust the visual not the feel Work on form at slower speeds Habituation
The Key EquaIon to Increased Stride Rate
Lean
Push
Turnover
Observing core requirements on the run Does it fail with current gait? Does it still fail with improved mechanics? Typical areas that require attention Proactive & reactive core responses
Learning must be ExperienIal Feel can be misleading Only go with what practically applies Individualized cues Somatype & other specifics Creating awareness Feeling the distinctions Moving from knowledge to knowing Habituation
It Must All Work in PracZce Use whatever tools available to provide the athlete with learning that translates into improved running performance off the bike on race day. Thank You!
In a Phrase It is for the coach to find a way Jarmila Kratochvilova
“…incorporated your run techniques and ended up doing the 3 mile run in 28:22 (I've never done it under 29:50 before I started running your way)... preGy cool, huh?” Carla LiGle – Age Group Triathlete
Why Excellent Mechanics for Triathletes? No margin for error Less strength available to run Generally heavier than running counterparts Unable to run enough (form fits function) Intervention of other disciplines Sport background Insufficient opportunity to develop running
Why Work on Run Mechanics? Increasing quantity of quality Run further in less time Recover sooner/less wear & tear Less injuries/breakdown More mileage Less reserve required to run fast
A Mechanical Advantage = A Faster run
The Dreaded Muscled Run Avoid run predicated on strength & stride length Heat, humidity, poor air quality, hilly courses hurt the
power runner most Tough bike legs favor those with mechanical advantage Slower bike cadences encourage a power run The bigger the gastrocs the higher the turnover required
In Hawaii yesterday at the age of 59, he ran a 4:06 – 50 minutes faster than he has run there before and 15 minutes faster than any other IM race. He called me to say thanks for introducing him to you. Once again, you have worked your magic. Mike Ricci
The Acid Test
If run performances improve without fitness, taper or mental changes, then the improvement may be from mechanical changes Trust only the run velocity numbers/results on race day
Running’s a bear to repair “1st Language” learned Errors mostly deeply ingrained Challenging – moving from unconscious
incompetence to unconscious competence Eccentric loading – replacing the feel Willingness/ability to change
Run Challenges – from Swim Mass Bone density Plantar flexion External rotation Training mindset Movement Patterns Concentric contractions Spinal alignment
Run Challenges – from Bike Muscle development Inflexibility (hips & shoulders) Mass Pedal Mechanics & Pedal Specifics Movement patterns Concentric contractions Anthropometric adaptations
My Process Assess level/type of athlete Assess training & core Injuries? Pre session video Visually assess Determine whether issues are structural or functional Work on corrections. Give drills Pics for more detailed analysis Post video Follow up & set up evaluation of efficacy of changes
What I look for Stride rate Body alignment/lean Momentum inhibiters Asymmetry Specifically: Look point Shoulder rotation Arm usage & elbow angle Chest/pelvis alignment Knee line Point of foot contact Type of foot strike Foot/knee alignment
Approach Reductionist Holistic Move from the inside out ‐ compact Exaggerate changes Learning MUST be practical Change when the athlete is fresh Closed loop activity ‐ alter set points Use of gravity Use/avoidance of friction & inertia Have athlete trust the visual not the feel Work on form at slower speeds Habituation
The Key EquaIon to Increased Stride Rate
Lean
Push
Turnover
Observing core requirements on the run Does it fail with current gait? Does it still fail with improved mechanics? Typical areas that require attention Proactive & reactive core responses
Learning must be ExperienIal Feel can be misleading Only go with what practically applies Individualized cues Somatype & other specifics Creating awareness Feeling the distinctions Moving from knowledge to knowing Habituation
It Must All Work in PracZce Use whatever tools available to provide the athlete with learning that translates into improved running performance off the bike on race day. Thank You!
