First Ride on PowerCranks 3-28-09

First ride on the PowerCranks today. I installed the PowerCranks on my tri-bike as I am doing a lot of riding on my road bike. My idea is to get good riding the PC's in the aero position. Little did I know that PC recommends keeping a more open hip angle when you are first learning to ride them.


Photo: The set-up.

PowerCranks are independent drive cranks. It is like doing 1-leg drills with both legs at the same time. The idea is to present the down-stroke leg from helping out the recovery leg. I tell you my recovery leg has been getting some help in the past!



Photo: Riding PowerCranks in the aerobars. I was only able to ride about 1 minute in the aerobars at a time. The manual recommends working with low cadence and open hip angle first, then moving towards higher cadence and aeroposition later.



Video: First few moments on the PowerCranks.

You will notice in this first video that even though I am pedalling and moving, my timing is clearly off. I think that timing has a lot to do with riding these crazy things successfully.



Video: Getting a little better.

I have heard that many riders cannot ride for more than 5-10 minutes on PowerCranks for the first time. So I decided to go for a 1+ hour ride. I went out for a very beautiful ride in the Nashville Riverbend area with my fiance Susan. She took the above videos.




Photo: Lovely fiance Susan.

She also put up with my complaining by the end of the ride about how tired I was. Yes it was true, but the end of this ride I was pretty much cashed. Aerobically I was still fine, but my legs were hurting. That makes sense, because I am trying to improve my neuromuscular pattern and efficiency using PowerCranks.


Photo: My face by the end of the ride.

Addendum: As I finish this post I have just received a massage. My hip flexors are tired. I am looking forward to more and will report it here.

Importance of a Warm-Up

This past weekend I was coaching the Vanderbilt Triathlon Club at the Natchez Trace Triathon. One of the things I really worked on with the team was getting an adequate warm-up in.


Photo: Mac going out for a warm-up spin on the bike.

Here is the point I want to make emphatically: You would never jump into a workout at top intensity without a warm-up. In fact, usually you only feel really good after a significant amount of time in the zone. At least 30 minutes? Do you want that to be the first 30 minutes of your race? Why not warm-up first, and feel great from the start?


Photo: Vandy Tri...the only team warming up in the water before the race.

When you are swimming, it takes a few minutes to find your "feel for the water." If that takes 10-20 minutes, that is most of the swim. Find your stroke before the race start.

Especially in a cold water swim, the water will shock you and you will feel horrible. I watched many of the swimmers do most of the swim with their head out of the water. If you get in the water for a few minutes before the race, you will acclimate to it and feel fine when you start the race.


Photo: The race started quite quickly...none of the other teams had a chance to warm-up.



Video: This swimmer is doing the "Tarzan." The water feels too cold to put the face down because they didn't warm-up before the race. This is an exhausting way to swim.


Video: In contrast, this is Maria M. from Vanderbilt. She warmed up before the race. Notice how she has good balance in the water and she has found her stroke already.



Photo: The Vandy athletes looked great at the top of the hill after exiting the water. Several commented that getting in the water before the race really helped. One even said it was the smartest thing he did all day.



Photo: This may be my biased observation....but the athletes from the other teams looked horrible. They looked like they had suffered on the swim, while Vandy got out of the water ready to race.

Before your next race, get in the water 20 minutes before the race , swim, do a few drills. Don't forget to also do a bike and run warm-up too. You need more warm-up for shorter races and when you are racing for speed. In longer races and if you are racing to finish you need less warm-up. Then get ready to feel great when you start the race.

Leak-Proof and Fog-Proof Your Goggles

It saddens me when I see swimmers frustrated and interrupted by leaky and foggy goggles. This problem will never bother you again if you follow these simple steps:


Video: Leak-Proof and Fog-Proof Your Goggles.

Step 1: Do this when your face is still dry. Lick the inside of both lenses Get plenty of spit in there.

Step 2: Quickly dunk the goggles in the water. Do it so that a very minimal residue of spit remains.

Step 3 (not shown): Shake the goggles so that most of the water is removed from the inside of the goggles:

Step 4: Put the goggles on your (dry) face and make sure the straps are high up on the back of your head, near the cow-lick. If the straps are straight back you will not get as tight a seal and they will leak. Also make sure you swim cap isn't under the goggle-seal.

Step 5: LEAVE YOUR GOGGLES ON YOUR FACE. Don't rip your goggles off every time you come to the wall, and don't rinse them out. If they get a little fog in them, just leave them alone. They will only fog up more after you break the original seal.

I have been doing this for years and it works great.

Stephen Taylor
Nashville Triathlon Coach

Cycling Discipline

Photo: Group ride on the Natchez Trace

A few folks from the STtrainer group went for a training ride on Sunday. I was so proud of them for the discipline and organization they displayed. You see, triathletes are somewhat notorious for having poor bike-handling skills. Many never do use correct etiquette and group ride skills, using the excuse that drafting isn't allowed in a triathlon.

Some bad cycling habits displayed by triathletes:

Poor handling skills
Riders strung out hundreds of yards, or even miles apart.
Inability to communicate with other riders
Thinking only about "my pace"
Uneven pacing, and riding too hard at the beginning of a ride
Riding in too high of a HR zone for the purpose of a training ride
Drafting in aerobars


You may not think that triathletes need to learn how to correctly ride with other riders. This is similar to saying that triathletes don't need to learn how to do flip turns while swimming. If you are happy being relegated to always being an inferior cyclist, or swimmer, then by all means go right ahead.

Photo: Getting in the groove.

Drafting is a fundamental of the sport of cycling whether you are triathlete, roadie, or fitness rider. Also it is very fun and effective once you get good at it.

Benefits of a paceline:

Riders of different ability levels can stay together
Discipline and focus required to ride in a pace line will carry over to non-drafting
Push your pace to keep up, keeps you motivated
Improved handling skills
Coordination with other riders--in the zone
Cover much more distance during the same amout of time riding




So the point of this article is, Don't just go ride by yourself , gain the benefits of riding with a group using good group paceline strategy. Train with the STtrainer program, and we will help you get good at it.

High Elbow Catch

I recently had the pleasure to hear 4-time, 3-sport Olympian and triathlon world champion Shiela Taormina give a motivational talk. During the Q and A portion of the presentation, someone asked for swim advice. Shiela did not say a word, she just mage this gesture:


Photo: Shiela Taormina demonstrating the "high elbow catch."

The idea of keeping a "high elbow" during the underwater phase of the swim stroke is to grasp or anchor as much water as possible. The arm of a novice swimmer slips through the water when they take a stroke. They take lots and lots of strokes but don't seem to go anywhere!

When I teach beginning swimmers the Fundamentals, this lesson comes part-way through the sequence. Swimmers think they are doing this. On the deck I ask them to simulate the high elbow catch. Just as they start I grab their arm and move them into the CORRECT postion. "Wow, that is difficult," is the common response. Understand that in order to achieve a correct high elbow swim stroke, you have to greatly engage the muscles in your shoulder. This is not a natural movement, but it can become natural with practice.

In the video below I demonstrate a high elbow catch movement, simulate with stretch cords. This is the best way to build swim-specific strength, but in this video I use it to demonstrate the technique.


Video: High Elbow Catch, at full speed with stretch cords.

It happens very quickly, but notice how the elbow stays forward as my hand and forarm swings downward. This movement is essential if you want to actually grip the water and propel yourself forward, rather than just have your arm slip through the water and go nowhere.

Next let's look at a drill in the water to practice this movement. In my video Fundamentals of Swimming, I utilize FIST DRILL to learn this movement. With fist drill you swim with your hands closed in fists to force you to feel the water with your forearms. This teaches you to grip with your full arm, not just the palm of your hands.

Windshield Wiper Sculling with Pull Buoy is another one of my favorites. The first goal is to experience the forward elbow position with your finger-tips pointed at the bottom of the pool. Then you move your hands back and forth at a high oscillation in order to create the propulsion.


Photo: Windshield Wiper Sculling with Pul Buoy.

This drill is also a good chance to work on your fore-aft balance in the water. But first and fore-most you can really emphasize that high elbow catch angle to the arms. The best swimmers are almost double jointed they are so adept at swimming that forearm down with their upper arm still extended straight ahead.

Good luck mastering this challenging movement. It is worth the trouble you put into understanding and implementing it.

Stephen Taylor
Fundamentals of Swimming DVD
www.TriathlonDVD.com

Dynamic Strength Training

A few months ago I wrote a series of blog posts on strength training. They are listed here:

First I explained the rationale and benefits of strength training: link here.

Then I outlined different kinds of strength training: link here.

In this post I demonstrate some of my favorite explosive/dynamic strength training moves for triathletes. First a few general guidelines for explosive lifting. First, make sure that you have a good base. You should do some non-explosive (static) strength training before taking up dynamic strength. Secondly, make sure you use good form on these exercises. Poor form increases injury risk. Thirdly, keep the sets short. I usually only do 10 reps or 15-20 seconds of an exercise. You get mega benefits out of short bursts here.


Video: Dumbell Runners

These really strengthen the arms so they help you run faster, not just dead weight. Very sport-specific. Use 5# dumbells. keep the elbows bent less than 90 degrees. Make sure it is a running motion and not arm curls. Fast rpms.



Video: Kettle Bell Swings.

I am not the Kettle Bell Guru. But you don't have to be to get the benefits of this amazing explosive lift. Substitute a dumbell held on end if you don't have kettle bells. This move emphasizes and explosive movement in the hips. The hips and upper legs initiate everything, not the knees or arms. Keep your chest and head up, and your low back sucked in.



Photo: Burpee Push-ups on a Bosu Ball

This exercise is just a full body explosive movement. On the way down try to drop all the way into a lowered push-up position, then explosively bring your legs back in as you also do the push-up.



Video: Box Jumps

Make sure you have a soft landing when you do box jumps. You should land with bent knees to cushion the landing. My own innovation on this exercise is to STEP DOWN rather than jump backwards from the box, to reduce impact. Usually 10 reps is all you need to get your heart pounding.



Video: 1-leg Straight Leg Dead Lift then 1-arm Curl Press

The first part of this exercise is not dynamic, but I wanted to share it with you anyway. It is a single leg straight leg deadlift. This will greatly strengthen your hamstring as well as all the stabilizer muscles around the upper leg. Then transition to the 1-arm Curl Press. This is the explosive part. Keep standing on the same foot, it is going to really work that foot and lower leg. Try to do this whole exercise while only standing on 1 foot.



If you have problems with injuries, avoid dynamic training. Focus more on "true the wheel" strength training: link here.

Triathlon Etiquette

Complete article can be found on USA Triathlon website [link here].

TRIATHLON ETIQUETTE

The next time someone blows by you on their $6,000 aero carbon fiber rocketship bike or swims over the top of you like they are wrestling an alligator, smile and say, “Thank you. Have a great day!”

While that may be a difficult thing to do in reality, there are some things you can do in terms of etiquette and sportsmanship to ensure that you and your fellow competitors have a great race or training day.

Below are a few suggestions on multisport manners. I’m sure many of you have a long list of etiquette violations you would have liked to offer to some athletes but the best thing you can do as a coach and athlete is to be a mentor and example. Actions will speak louder than words in training and racing!

During training:
- Be on time for the group ride, runs and swims. No one wants to wait around.
- Don’t ask your running partner to carry the gels or water just because they have pockets.
- Don’t make workouts races. Why bike or run with someone if you continually pull ahead?
- Do ask permission to swim in a lane before getting in at the pool.
- If there are two swimmers in a lane there is no need to circle swim but more than two you will need to circle swim in a counterclockwise direction.
- No hand paddles when swimming in a lane with others.
- To pass another swimmer in the lane, tap their toes and the quickly accelerate around them.
- No spitting or snobbers when pack riding! Pull away from the group when spitting or snobbering.
- Always ride as straight a line as possible when group riding or racing.
- I strongly discourage aero bar use during group rides.
- When braking on turns and descents be sure to yell out “braking” so others know you are slowing down.
- Ask your running and cycling partners to select the route and don’t take pleasure in pushing them during aerobic sessions. ~ We are all guilty of this!
- If you are pacelining during a training ride, be sure you understand the rotation so that you keep the pack moving in a smooth order.
- Never use headsets when riding unless you are indoors.
- Set the example for the other athletes during training. Be a mentor not a monster training partner.
- Do point out road hazards and signal your intentions on group rides. This includes commenting when cars are up and back (when two abreast) and when you are stopping at a traffic light.
- Do smile a lot and make positive fun conversation. No one likes a whiner/ complainer.
- If you are training on the local running track stick to the outside lanes if you are a slower runner or recovering. Let the speedsters have the inside lane.
- When walking always stick to the outer lanes.
- If you are trail running or riding let the person on the way up have the right away.
- Dogs are great companions on the trails but keep them away from other runners and riders. I’ve seen some terrible falls occur because a dog got tangled up in someone’s feet running.

At the race:
- Don’t monopolize someone’s time race morning with chit chat. They and you should be focusing your energy on the race, your equipment and the course.
- Observe all race rules at all times.
- Don’t use a radio headset during the bike or run.
- Don’t place your bike and equipment on top of someone else’s in the transition area. Respect the athlete’s space and equipment.
- If you are a slower rider stay on the right side except when passing. Keep a straight line when riding. Only discard your water bottles and trash at an aid station. If you have to discard a bottle, make sure you throw it away from the other athletes.
- There is no littering on the race course.
- If you have mechanical problems, pull off the course on the right. Always let the rider ahead know you are passing on the left. And above all obey all safety rules on the course.
- Keep your pets at home if you are racing. Do you really need another distraction?
- The swim is always tough, but I’ve seen athletes actually push and crowd others away from their start positions. Don’t grab, push or pull others during the swim. It’s not combat swimming!
- During the run keep to the right except to pass. When you do pass someone or see them at the turnaround offer a word of encouragement.
- Be careful at the aid stations. This is usually the area where most of the items like gel packs and bottles are dropped and the pavement can be extremely slick. There is plenty to drink for everyone. Give each other room to drink and go.

After the race:
- When you cross the finish line, don’t be dramatic. You did a good job by finishing, now remove your chip or number, get a drink and move away from the finish chute without a lot of drama!
- Treat the finish line workers with respect. Your day is over they still have a lot to do.
- After you recover a bit, cheer on the other competitors and talk with the athletes. Pat all the youth on the back and offer words of encouragement when they finish!
- If you stick around for the awards then wait until all the awards are given out. I know it is tough at times but support the other competitors till the end.
- Good or bad race - “Be your own HERO!” after the race. Smile, hold your head high and take pride inside. You stepped up to the start line and you did it, you put yourself in the heat of competition and you finished even if the only person you were competing with was yourself!

Volunteers and Race Directors:
- Thank them! Never ever yell at the race volunteers.
- Make an extra effort to thank the race director. Without them there would be no race!

Angie Murphy
USA Triathlon
Coaching Education

USA Cycling Coach Certification Level 3

Stephen Taylor is now a USA Cycling Coach Level 3.





Specialities:
Bicycle Handling Skills for Beginners
Triathlon Bike Fitting (FIST Certified)
Cleat-Pedal Alignment and Shim Placement
Strength / Stretch Training for Cycling and Triathlon
Equipment Selection

Conditioning for various cycling goals:
Short-, Long-, and Ultra Distance Triathlon
Fitness Cycling and Charity Rides

Team Magic Indoor Triathon

Note: Sorry I meant to post this over on my results blog [link here.] But it is posted here now and too much time to re-post it.

Team Magic, as usual, put on a great event with the indoor triathlon. If you plan to "make waves" in spring racing, you should start with an event like this. I decided it would be a good workout and a chance to add a feather to my cap. I was in for a suprise.


Photo: Swim start.


The event started with a 15 minute swim for distance. Even though I haven't been dilligently swim training, I was happy with my 19 1/2 laps. I was only 1/2 lap from the fastest swimmer in my wave.




Photo: Jason Haggard at 130+ rpms.


The bike was a 20 minute spin bike rpm-fest for distance. The only way to go was zero-resistance / max cadence. I may have failed to completely remove the tension from the wheel, for which I would pay later.





Photo: Treadmill run.

On the run leg, I knew I would be able to gain an advantage. It was 20 minutes for the most distance you could cover. This was a good reminder about pacing. After the first couple minutes, I set the speed at 10.2 mph. This felt fast but sustainable, not too hard. As the minutes went by, the effort started to feel harder and harder. I won't lie, I was running very hard for the last 7-10 minutes. I covered 3.4 miles.

Two of my students Fran M. and Melissa M. used this for their first triathlon. They had a great time and they both won their divisions.



Photo: Me, bowing down at Jason H's feet.

I, on the other hand, learned a lesson in humility, and the scoring of indoor triathlons. When the scoring was all added up, Jason H. had narrowly defeated me. Even with my strong showings in the swim and run, his superior bicycle rpms had put his score past mine. It was a lot of fun to compete against my student and friend, and also to get my butt handed to me.