Category: Training Center

Fast Talk podcast, ep. 43: Race tactics and training with Rally’s Huffman and McCarty, part 1

The VeloNews Fast Talk podcast is your source for the best advice and most interesting insight on what it takes to become a better cyclist.

Read the full article at Fast Talk podcast, ep. 43: Race tactics and training with Rally’s Huffman and McCarty, part 1 on VeloNews.com.

Training Center: How food quality (not quantity) and proper recovery can help you lose weight

An active 51-year-old struggles to lose weight and discovers the issue was related to his diet.

Read the full article at Training Center: How food quality (not quantity) and proper recovery can help you lose weight on VeloNews.com.

Fast Talk podcast, ep. 42: The power training revolution, with Hunter Allen

This episode is all about POWER. We dig into the history of power meters and how they can make you faster with Hunter Allen.

Read the full article at Fast Talk podcast, ep. 42: The power training revolution, with Hunter Allen on VeloNews.com.

Training Center: Building form for Dirty Kanza 200

Can Chris Case’s physical and biological mechanics adapt to the rigors of going long — like 13+ hours long?

Read the full article at Training Center: Building form for Dirty Kanza 200 on VeloNews.com.

Ask Fast Talk podcast, ep. 1: We answer your questions about training

We receive tons of compelling questions from Fast Talk listeners, and now it is time to give you the answers.

Read the full article at Ask Fast Talk podcast, ep. 1: We answer your questions about training on VeloNews.com.

Fast Talk podcast: Too much of a good thing? Heart arrhythmias in endurance athletes

The VeloNews Fast Talk podcast takes on heart arrhythmias in endurance athletes.

Read the full article at Fast Talk podcast: Too much of a good thing? Heart arrhythmias in endurance athletes on VeloNews.com.

Training Center: How to use your bike commute as part of training

Former national champ Mara Abbott and professional coach Dean Golich weigh in on working your commute into your training plan

Read the full article at Training Center: How to use your bike commute as part of training on VeloNews.com.

Fast Talk podcast: The secrets to staying strong as you age with Ned Overend

Is aging as bad as everyone thinks it is? Are our rides doomed to slowness and pain after 35? Don’t despair, we have some answers.

Read the full article at Fast Talk podcast: The secrets to staying strong as you age with Ned Overend on VeloNews.com.

Training Center: Motion-capture technology helps fix imbalances

Editor’s Note: This article originally ran as “Diagnosis: Balancing Act” in the November/December print issue of VeloNews. It is a collaboration between the editors of VeloNews and the University of Colorado Sports Medicine and Performance Center. The anecdotes found in “Diagnosis” come from actual patients.

Subject

Colby Pearce, a 45-year-old former Olympian and highly decorated track and road cyclist, was injured in a fall on the velodrome in February 2017. The crash left him with a broken right clavicle and several fractured ribs. He visited the University of Colorado Sports Medicine and Performance Center in August and told specialists he felt lopsided, as though the right and left sides of his body were out of sync.

Pearce wished to analyze his muscle-firing patterns using the Center’s DARI (Dynamic Athletic Research Institute) Motion Health scanning technology, a highly precise, eight-camera, 3D motion-capture system that acquires a full-body musculoskeletal analysis.

“What a lot of people don’t realize is that sports bring our bodies out of balance,” said Jess Elliott, the Center’s biomechanist and strength and conditioning specialist. “Furthermore, if you throw in a few injuries over the years, some muscle imbalances, and some compensation patterns, it’s easy to see how little problems can quickly snowball into major issues that affect performance.”

Using the DARI system, Elliott is able to objectively analyze how the body is moving and base her training decisions on quantitative data to minimize the risk of injury and track progress over time.

Tests

The initial DARI scan revealed that Pearce’s right abdomen was still stiff from his injuries. The right side of his thoracic spine was inhibited during spinal rotation. He also displayed knee valgus (when the knee collapses as you squat) in his left leg, indicating a high risk of ligament injury.

His right leg was unstable; he displayed high landing valgus (when the knee collapses upon landing after a jump). He also exhibited a large amount of external/internal rotation at the tibia/ fibula of the right leg. Finally, he demonstrated significant amounts of pelvic rotation and obliquity (a common mal-alignment of the pelvic girdle).

Intervention

Working with Elliott, Pearce formulated three training goals: right side stabilization; an increase in the rate of force development (a measure of explosive strength, or simply how fast an athlete can develop force); and improvement in anti-rotational stability.

To achieve these goals, Pearce began strength and conditioning training two times per week, with an emphasis on developing his glutes, hamstrings, and lower back muscles. He also focused on improving hip and knee stabilization through a variety of unilateral and multidirectional exercises, such as dumbbell presses, lunges, single-leg deadlifts, and single-leg stability ball curls.

He improved anti-rotational stability by focusing on his core as a rigid conduit for power transfer. The exercises emphasized more pulling-based movements with the upper and lower body, and incorporated a balance of horizontal and vertical pulling and pressing, bilateral and unilateral movements, and movements in all three planes to become more mechanically sound, generally.

Finally, Pearce increased his rate of force development through a combination of agility ladder drills, speed squats, plyometrics, and total body power exercises. Here, he emphasized less weight and focused on neuromuscular activation and proper body positions for optimal power production.

Results

A second DARI scan was conducted in October. Pearce’s overall score increased from 1617 to 1661. (This score indicates how the three components — strength, power, and dysfunction — work together, giving an athlete an overall idea of movement and injury risk.) His strength increased from 1059 to 1076. His dysfunction score (a measure of asymmetry) decreased from 154 to 85. His vulnerability score (indicating his injury risk) decreased from 60 to 57.

In total, Pearce improved in multiple areas. His spinal mobility improved from 19.1 degrees of separation between the left thoracic and lumbar segments to 23.4. He also improved his single-leg squat depth, and he showed decreased amounts of femoral and tibial internal rotation on the left leg and external rotation on the right leg.

“These changes lead to better power generation by decreasing the amounts of force dissipation through leaks in the kinetic chain,” Elliott said.

Finally, both his lunge and jump kinetics improved markedly, demonstrating increased amounts of pelvic stability and range of motion, and improved rates of force development.

In mid-October 2017, Pearce competed at the masters track world championships. He finished third in the scratch race, second in the points race, and took silver in the team pursuit.

“My acceleration was probably the best it has ever been,” Pearce said after worlds. “Following attacks of other riders was effortless. I attribute this directly to the work we did in the gym. The overall sensations of symmetry and balance were the best I have ever experienced.”

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Fast Talk podcast, ep. 38: Why fatigue may be all in your mind

The VeloNews Fast Talk podcast is your source for the best advice and most interesting insight on what it takes to become a better cyclist. Listen in as VeloNews managing editor Chris Case and columnist Trevor Connor discuss a range of topics, including training, physiology, technology, and more.

We all know what fatigue feels like. It’s likely we’ve all experienced that exasperating feeling when our legs give out on a critical climb, or our sprint fails to materialize at the critical moment. But do you know what causes fatigue?

In this episode of Fast Talk, we’ll attempt to unlock the mysteries of fatigue. Is it just lactic acid pooling in your legs, as your high school coach probably told you? No, that’s not it. The answer is actually a lot more complex than you’d think. In fact, some of the most exciting theories have only recently been proposed. This episode reveals those exciting revelations and explores the foundations of fatigue.

First, we’ll discuss the many different physiological causes of fatigue, including muscle damage, glycogen depletion, body temperature, and why no one of these reasons fully explains fatigue, despite what some researchers might tell you.

We’ll discuss an exciting new theory that suggests there’s a “central regulator” of fatigue, which integrates all of the different past theories and ultimately allows our mind to decide where our limits are. That is, could fatigue be, in part, a psychological thing.

We ask the question, how much fatigue is actually a conscious choice that can be influenced by the length of the race, cues we give ourselves, and mental tricks.

And finally, we’ll examine why we need to be careful about toying with our fatigue limits.

Our guests include Dr. Stephen Cheung, an exercise physiologist and professor in the kinesiology department at Brock University in St. Catherine’s, Ontario, whose research interests include the effects of environmental stress on human physiology and performance. We’ll also hear from talented climber Sepp Kuss, a neo-pro with LottoNL-Jumbo, who will talk about his limits when racing.

Fast Talk is available on all your favorite podcast services, including iTunes, Stitcher, Google Play, and Soundcloud. If you enjoy the podcast, please take a moment to rate and comment on iTunes after listening. Also, check out the VeloNews Cycling Podcast, our weekly discussion of the sport’s hottest topics, trends, and controversies.

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