BFG Sponsorship Consists of 21-Cyclists/Triathletes – Pro, Elite and & Armature.
Sponsorship Includes 1-Year Comprehensive Bike Support:
1. Monthly Fit Assessment/Refinement
2. 24-Hour Access to Emergency Fit Services
3. Monthly/Bi-Monthly EMG Biofeedback Training:
-Reduce Counterproductive Pedaling
-Improve Proprioception
- Alter Muscle Function (latency, amplitude, specificity)
4. Coordination of New Bike Purchases
5. Website Exposure — Resumes and Race Results
Participation is Non-Exclusive.
This is the new Look KEO FIT Technology system. Included in all BFG services, for clients riding Look pedals. It is the most accurate tool available for determining optimal cleat position and float/rotation.
Check the video – Very cool!
(Don’t look at his lips)
Retul has designed the most advanced new bike buying software in the world. It allows users to shop for new bikes and components based on the Retul Zin measurements established during Fitting.
Check it out:
D2 makes the best damn custom shoes you can buy. Custom lasts, bodies, footbeds, materials & colors = LOVE for your feet!
I am expanding the BFG fit services to include a comprehensive New Bike Purchase Program.
Why?
To ensure that you receive honest, intellegent, unbiased assistance in purchasing the right bike for your body!
How?
1. Generate preliminary Fit-Data, using the Serotta Size Cycle or Biobike.
2. Identify Bike Manufacturer/Model, from Bike Cad, based on that data.
3. Identify the best Shop, based on manufacturer, preference, and location.
4. Contact Shop to ensure bike is available.
5. Travel, together, to specified Shop to make purchase.
6. Finalize New-Bike fitting, at Studio.
How Much?
$400.
I am fairly certain this is a go, but would love feedback from former/prospective clients before launching.
Thanks.
The following shops are part of the network:
Penn Cycle and Fitness (My Studio is in the Minnetonka location) — All Stores.
Now Bikes — Arden Hills: Paul Himmelman (651)490-7709; St. Paul: Bob Sumada (651)644-2354
Gear and Training – Steven McCarthy (877) 647-5717
Gear West — Kevin (952)473-0093
Urban Tri — Todd Olson (612- 227-4903)
The Hub — Benjamin (contact fitters: fittings@thehubbikecoop.biz)
Hollywood Cycles — Jay Henderson (952-881-4707)
Grand Performance — Dan (651-699-2640)
Freewheel — Jake (612-339-2223)
Flanders Bros Cycling — Scott Flanders (612) 872-6994)
OptumHealth Performance — Jonny Jenson (612-964-8629)
Hoigaards — Bike Sales (952-929-1351)
My clients trained with the BTS EMG experience gains of 20-60 watts, without significant impact on HR, cadence, or percieved effort, AFTER the improvements gained from proper positioning.
26 Jun 2011
Dear Professor Balser,
Further to our email exchange, I have pleasure in sending you a quotation for the BTS wireless EMG system the FreeEMG300 as follows.
The FREEEMG300 has been created for sport applications because has been specifically designed for dynamic acquisitions. BTS performed, before to release the device, detailed test in one of the worst condition possible: athletes running 400 meters and bikers on the indoor bicycle ring
The results led us to improve particular features:
The other advantage of this design is that the probes can be placed on the subject WIHTOUT additional tape, making the preparation quick and easy.
The transmission between probes and Patient Unit use a certified Wi-Fi protocol which means that both probes and patient unit double check if the packages sent by probes correspond to the one received. In case of discrepancies every package is re-sent. With this protocol the solid memory is fundamental because can store as I wrote you before even in the worst case (total transmission black out) up to 180 sec of data. The transmission raged reached with this technology is up to 50 meters from the patient unit to the probes.
All the technological solutions used lead just to one practical goal: the MOST ACCURATE AND RELIABLE EMG signal.
The FREEEMG300 has also wireless footswitches (right side of the picture) to analyze the gait cycles and automatically detect heel strike, toe off etc etc.. And can be integrated with EGN (electrogoniometers) and accelerometers.
The FreeEMG300 is designed with a totally new hardware created to provide the best quality signal ever even in the most critical situations (multiple WiFi transmissions, analogue transmissions, long range, …). Also the FreeEMG300 is capable to collect data with an acquisition frequency up to 4Khz, making the system suitable for fine wire electrodes.
Concerning the video analysis the BTS FREEEMG300 can be integrated with our BTS VIXTA system providing video data fully synchronized with EMG to create an analysis that can correlate the EMG activity with specific movements observed by the video cameras. The video controller can use up to 4 TVCs simultaneously. The TVCs are portable and mounted on mobile tripods. Typically the standard configuration is with 2 TVCs placed respectively in the sagittal and in the frontal plan to obtain a 3D (two bi-dimensional planes) subject evaluation. Every lab can however customize the TVCs configuration to obtain different views (e.g. TVCs in the same plane but with different zoom to evaluate the general movement AND a detail).
Finally BTS Bioengineering can acquire Force Platform signal controlling everything (EMG, Video and kinetic) from one software and workstation integrating EVERYTHING in one single file providing an accurate athlete’s evaluation.
Those are several reasons why BTS Bioengineering has been chosen by the top European soccer teams, the Italian Olympic committee and the most important the street bike teams such as MAPEI. In collaboration with them we designed a specific lab to evaluate athletes performances and to optimize their posture on the bicycle seat.
http://www.mapeisport.it/Servizi.asp
and
http://www.btsbioengineering.com/Media/files/category-january-2010.html
and
http://www.btsbioengineering.com/Media/files/category-february-2010.html
Labs that work in sport the Performance Suite is also available. This package includes protocols designed to evaluate several sports gesture such as cycling, running, squatting, jumping, golf, tennis, and ski with the aim of improving performance, optimizing coaching, averting injuries and structuring rehabilitation programs.
With BTS software, L@bnet, your Lab can be 24/7 connected with our headquarters in Italy and US and can be remotely checked up for diagnostic purposes. Software upgrade and protocol sharing have never been easier and faster.
Further than that through L@bnet your lab will have access to a network composed by universities and hospitals that work together for the realization of new protocols and to share experiences and suggestions.
TORINO, Italy (VN) – It wasn’t a bad start to the Giro d’Italia for Bjorn Selander, who earned kisses from the podium girls on the first day of his grand tour debut.
With RadioShack swarming to second place in the team time trial, Selander claimed the white jersey awarded to the best young rider.
The 23-year-old was right in the thick of the action as RadioShack nearly pulled of a surprise win. Seven RadioShack riders crossed the line just 10 seconds slower than HTC-Highroad led by veteran sprinter Robbie McEwen.
“We had a good ride today. The team was really focused on having a good performance in the team time trial,” Selander told VeloNews at the finish line in Torino. “It was a difficult course with a lot of potholes, rail lines, some tight corners. We kept the team together.”
It initially appeared that Eros Capecchi from Liquigas-Cannondale was going to claim the best young rider’s jersey after Liquigas-Cannondale was the second-best team behind HTC at 22 seconds off the pace. RadioShack started second-from-last and blazed to the line to deliver Selander a trip to the podium.
“This is my first grand tour, so I will help the team out when I can,” Selander said. “I hope to make it to Milan. I know it’s going to be a very hard Giro.”
About Gear and Training
In 2001, entrepreneur Stephen McCarthy of Rogers, MN knew that athletes wanted to succeed and were willing to pay the price for success, but they had one problem. Most of the so called information was marketing hype and it confused the real truth on “how to” succeed. After attempting these myself, we decided to start a company that would help athletes uncover the real truths. With this backdrop, our company started with the mission to train and assist athletes around the world to unleash their unique gifts to succeed in life and sport. Our first product was training on a one-to-one basis. Areas covered were nutrition, mental preparation, and strength training. These personal sessions became the springboard for our team training. Our athletes have gained college scholarships, won national and state championships, and became elite athletes on their respective teams.
In 2004, the next logical step was the opening of our retail store and training center for endurance athletes, which is a division of Gear and Training. Runners, triathletes and cyclists can access professional fit services, as well as, strengh training programs. Our athletes and clients now have a one-stop shop for gear, components, training, and nutritional needs.
In 2008, Gear and Training made three changes. We moved to our current location, re-designed our website, and added outdoor gear to our selection. The focus was to feed the “adrenaline junkie” in the winter, as well as, the summer. Our clients now had access to apparel and gear for all seasons.
For 2009, we have launched Extreme Performance Gear and Training, our cycling and triathlon specific website. The web address is epgtonline.com
Gear and Training
21025 Commerce Blvd Suite 800
Rogers, MN 55374
Store Hours: Monday-Friday 9am-5pm
Customer Service Hours: Monday-Friday 9am-5pm and Saturday 9am-12pm Central Time
Evening and Weekend appointments available
Toll Free: 877-647-5717
Phone: 763-428-1177
email: customerservice@gearandtraining.com
Why?
Because Trek designates frame size based on variables that include no methodology.
I’m currently swamped with prospective customers and frustrated sales-people, trying to determine:
1. Saddle Height
2. Arm Pad Stack
3 Arm Pad Reach
4. Base Bar Stack
5. Base Bar Reach
It is easy to find these dimensions on the Serotta Fit Bike, but most bike-shop staff are without the means and/or time to do the same.
Hopefully this will help:
The Speed Concept CAD generates approximate saddle, arm-pad, and base-bar coordinates to place orders with Trek. It will also provide an exacting model, which can be manipulated for personal preference.
Thanks, Brent. You are the master of Bike CAD.
Peace,
Chris
Scott Penticoff is a local coach, elite athlete, and great person. I encourage you to support his team “AD4AP” in this event.
Peace,
Chris
Dear Friend,
This June, a team of runners and I are taking on a challenge that will be both physically exhausting but simultaneously one of the most fulfilling experiences of our lives. I am asking for you to support us in this endeavor and to help us generate awareness and raise critical funds to help change the lives of low-income students in the Twin Cities.
It officially starts as you all may know or heard I am running the Black Hills 100 for Admission Possible, I did this for them in 2008 with the Himalayan 100. Although the Himalayan race was the toughest physical challenge of my life, the Black Hills is surely going to be an even greater challenge now that I will have to run the 100 miles all at the same time. I realize that you all get asked to give to many great causes throughout the year, but I am asking for your support for this worthy organization. I know that education is such an important part of your lives, and these kids not only change their own future but will impact their own family for generations to come that a college education is something that we all can achieve with the right support. The other aspect I love about Admission Possible is the work ethic and perseverance these kids display for 2 years to complete the program. The results are astounding with 99% getting accepted and attending college after graduating high school, simply amazing! Lastly, we have a challenge grant program where every dollar you give is equally matched. I hope you consider supporting me trying to make a difference.
Team AD4AP (All Day for Admission Possible) consists of a group of civic minded individuals and three Admission Possible board members, who hope to run 100 miles of mountainous terrain together to achieve one of the most challenging goals any of us has set for ourselves. As we look ahead at this seemingly arduous challenge, we take inspiration from the 1,400 low income high school students currently participating in a program called Admission Possible, an intensive college preparatory program for low-income students who want to fulfill their dream of going to college, changing their life forever.
This 100 mile race through the Black Hills of South Dakota will likely challenge my spirit and endurance like no other race I have run. Just like the prospect of college for these students, taking on such a daunting challenge offers the most fulfilling rewards when accomplished. For them, they will have conquered a seemingly impossible obstacle and changed the direction of their lives forever. For me, the reward of putting myself up against such a physical and mentally challenging endeavor will be the emotional reward that comes with giving back to an organization that I know is making a difference.
Team AD4AP’s goal is to raise $60,000 for Admission Possible’s mission and to help them provide their programming to even more low-income students right here in the Twin Cities this fall. First time contributions will be matched 1:1 by a generous grant from the Otto Bremer Foundation. Donate now by visiting us online at
To support AD4AP efforts make a donation by visiting this website:
If you would like to read more about the runners and our efforts visit our website: http://www.admissionpossible.org/black_hills_ultra_marathon.html or become a fan on Facebook http://www.facebook.com/pages/All-Day-for-Admission-Possible-AD4AP/102485976493099
http://www.admissionpossible.org/black_hills_ultra_marathon.html
Along with Admission Possible, I envision a day when students’ futures are determined solely by their talent, motivation and effort, but this will only happen with your support. Please join me in making this vision a reality. Give what you can – together we can truly make a difference!
Attached to this email is a flyer that provides information how your money works. If you wish to speak to someone about your gift or would like more information on Admission Possible, please email Jill Edsen at Jill@AdmissionPossible.org.
Thanks for your support!
Scott Penticoff
P.S. Don’t forget that your first time contribution will be generously matched by the Otto Bremer Foundation!
Using Surface Electromyography in the studio has been extremely successful.
Surface EMG (electromyography) evaluates and records the electrical activity of skeletal muscles. Important to note is that there are two types of EMG — “Surface” and “Needle” — the latter of which, hurts.
Professional Bike Fitters promise:
1. More Comfort
2. More Efficiency
3. More Power
4. More Speed
5. More Aerodynamic
6. More, more, more.
We have wind-tunnels, video profiles, and yawl diagnostics to document aerodynamic gains, but weak measures for determining when aerodynamics impede muscle function, or what the optimal ration is for a specific distance and/or terrain.
The computrainer Spin-Scan indicates efficiency and power improvements, but these are not entirely accurate when altering fit, due to alterations in muscle recruitment.
Power meters for fitting are limited by training-effect, “fresh” muscle recruitment, positioning.
2D, 3D, Video fitting is limited by the fact that the prescribed “optimal” angles are, in fact, based on averages. The accuracy of these measurement devices is great, but who cares? The output data is subject to human interpretation, average values, and recorded from external events.
But what about muscle function? Firing sequence? Optimal Patellar Tracking?
Muscle Function is easy. There are 2-channels on the portable unit, and 8-channels on the monster-unit.
The EMG software records the base-line, amplitude and frequency of each muscle-group being tested. I use positioning adjustments, verbal and physical cues, and biofeedback to help the rider increase amplitude, sharpen frequency and maintain baseline, for each objective.
Firing Sequence is indicated by the number of “peaks” and their relation to sensor-placement.
Patellar Tracking is based on quadriceps data in leu of patellar tracking. Vertical tracking is anatomically poor, due to the larger, medial, femoral condyle — so toss your lasers and fancy video line/angle tools.
What I find most significant is the plasticity of our nervous system: Latency-testing, during follow-up appointments, suggests the ability to retain/store these patterns in post-fit conditions.
This is an example of the EMG data. Notice the low amplitude (start), poor base-line, and quality of the firing patterns. We are looking for single, sharp, peaks and valleys, of equal height and duration. Here I am using a physical (resistance) cue to shape increase firing.
This is the same customer after five-minutes. Amplitude suffers training effect, but the muscle function is far more effective/healthy.
It has taken me close to 20-years to become proficient at fitting triathletes, so I am a bit skeptical about newbies who claim they are “the best” or that they have “the best system”. Unfortunately, as consumers, it is easy to believe that what a fit-”professional” says about your position, because they are “professionals”, regardless if the outcome is optimal.
The tri-market has recently attracted a number of bike shops/bike-chains, trying to wrench some business from new, uninformed Triathletes, based on the notion that location and product is sufficient to provide good service.
Sooooo
I want to take a moment and emphasize how important it is to seek experienced, reputable professionals, when shopping for Triathlete equipment, bikes, and coaching.
Gear West is the foremost authority on Triathlon equipment — everything from running shoes, to wetsuits, to bikes! The Gear West Tri-Team is known internationally, with members finishing on podiums all over the world.
Some of the members are also World-Class coaches, working at OptumHealth Performance. What makes Optum unique, is that they support Triathletes of all levels, equally, throughout the year, as a community. I am not surprised to find a coach accompanying a client to our fitting, so that he/she can learn more to help them succeed, or helping a client buy a new bike.
If you are interested in finding more joy and companionship in the tri-community, look them up!
I also endorse Coaches and Shops located on the “Links” & “Participating Dealers” part of my website.
Don’t know if you are riding low, but if you are it may be SLOWING-YOU-DOWN!
What does this GIF demonstrate about proper saddle height?
The Hyaline Cartilage of the Lateral Femoral Condyle provides smooth function within a limited Range of Motion.
Riding a saddle that is too low increases friction (at the condyle), patellar compression, and muscle fatigue (excessive line of pull).
Peace,
Chris
a title=”Medac System 3R 4-Channel Surface EMG” href=”http://bio-medical.com/products/medac-system3r.html” target=”_blank”>Medac System 3R 4-Channel Surface EMG
Want to know what muscles are firing? Surface electromyography provides real-time data for muscle recruitment, firing sequence, and firing amplitude. Great for diagnostics, biofeedback, and overall assessment.
Portable EMG for on-the-road assessments/muscle training and event-specific recruitment analysis.
Video for motion analysis has always seemed a bit redundant to me. The fact is that videos provide only 2-dimensional data, regardless if there are 2 (Specialized!), 3, 4… Most cameras are only fast enough for < 80% accuracy, and two millimeters error using “line-drawing” tools can alter function ten-degrees or more.
Dartfish and Quintic software are different, because they provide kinematic functions like trajectory and digitization.
I recently purchased the Quintic Biomechanics/Coaching Software, in route to getting the Biomechanics 9.03. Hopefully, we can get more US bike-fitters using this phenomenal product.
(Yes, the Saddle is too Low)
Thanks Rick Neptune for the 3D Animation!
The accompanying images are for Anatomical Reference and Muscle Firing Sequence.
Enjoy!
Finally done with the new WN (Wobble-Naught) area.
Here are some pictures:
Peace
Chris
I made a commitment last year to work with cyclists of all abilities, injuries, and needs, regardless of how many visits, consults and modifications are necessary to provide a positive outcome.
A few clients required multiple visits (between 4-8), with issues ranging from improper (former) fit (fittings), persistent discomfort, physical injuries, muscle imbalances, and/or difficult frame-sizing issues. All who followed my product recommendations, strengthening/stretching advice, and outside consultation(s) as indicated were entirely satisfied with the outcome.
By September, I started wondering if I was the person to see for cyclists with complex injuries/issues. I love you people, and it is very rewarding to see your faces when everything is “better”, but I think we need to set some rules for 2011.
Why am I being such a whiner?
I am very busy during the season – mostly three-weeks out with scheduling – and the extra effort necessary to keep tabs, update and document multiple visit clients does not come easy. By the third visit, my time is advocacy.
My commitment is fueled by my inability to ride a bike without significant pain (residual implications from lyme disease), and no improvement from seeing some of the “best” bike fitters in the nation. I am relatively sure that I could “fix” myself, but I would need to bi-locate, first.
Peace,
Chris
I recently acquired the Sidas custom conform ‘able foot-beds system, and it is great!
There are a base-molds for cycling, running, and skiing – each with materials specific to the sport – that conform perfectly to the foot via my fancy machine. I can modify the foot-beds with [accurate] metatarsal supports, forefoot and heel-posting, neutral talus, etc., as needed, which is truly a gift for people who struggle with foot pain.
Why conformable?
Because podiatrists tend to design orthotics for weight-bearing, bipedal activities. These work great for running and skiing, but not for cycling. Cycling does not involve the heel-strike, tibial-roation, and pronation found in all weight-bearing, bipedal activities. My experience is that these insoles are over-corrective, frequently accompanied by heel-lifts/posting, and support that ends short of the distal metatarsal (toe-knuckles). The conformable emphasize support throughout the entire foot, holding each toe with respect and kindness.
What about other cycling-specific insoles?
There is no comparison. Even the “best” are either too long/short in the longitudinal arch, too deep/shallow in the transverse arch. If your feet hurt, it is a message to your brain saying, “something is wrong – where is the love?” Sure, your feet will get used to some pain over time, but only conforming to the insoles, which translates into altered connective tissue, proprioception and muscle.
You can only appreciate the difference by trying them. You will forget about your feet, have better patellar tracking, more power, endurance and joy.
Click this link and scroll to the bottom right portion of the webpage to preview the fitting process.
http://www.conform-able.com/products.php?sLang=EN&iIdAct=1&iIdGamme=3&sRef=CSECUSKPRO08
I have number 0100, of the first 1o made. Seven-months overdue, but well worth the wait!
The fit-bike allows for incredible accuracy for fitting, because all adjustments are made with the rider pedaling. The built-in computrainer spin-scan provides left/right leg torque angles, watts, and efficiency, to ensure optimal positioning.
Outcome data in X, Y, coordinates and Retul-Zin documentation is accurate within 2mm, for reliable and simple replicaiton.
I have added a really cool application for the design and modification of bicycle frames/complete bikes.
This is the full-version — available to you or your fit technician at no charge.
FAQ’s about the program are available at: http://www.bikeforest.com/CAD/faq/index.php.
Why did I name my business “Bicycle Fit Guru”?
Because I can look really macho in a yoga pose?
Nope.
My business (and life) is based on the teachings of Jana Yoga — the Yoga of Wisdom. A “wise” yogi would know that the accompanying posture does not necessarily reflect yoga. Could be that I am just trying to look “cool”.
The Philosophy of Jana Yoga is simple:
Concentrate and Contemplate on the the discernment of what is NOT part of a customer’s Ideal Fit, in order to achieve that outcome, unhindered by [ego]attachments, memories and/or historical events.
No two people are alike, no two injuries, identical. Whatever I learn from my years in practice is helpful, but what works for one person can NEVER be transferred exactly beyond the scope of that occurrence. Each client has unique DNA, and the quality of my work is equal to my ability to understand his/her needs, and adapt the bicycle to those conditions.
Bike fitting is an act of discernment — identifying the object[ive] (what “is”) by eliminating all that (“ is not”) part of that outcome.
Jana Yoga is analogous to all types of learning. At the highest level, the humble practitioner functions beyond the sum of all [former] teachings. The greatest historical accomplishments — positive and negative — transcended human-consciousness. Many of these people/ideas were condemned before popularity.
A large portion of my business comes from female/petite cyclists. Not because I am “Macho”, but because I understand the differences/and misconceptions between Male and Female anatomy. More importantly, I recognize that most women’s product is designed and manufactured by men, thinking within the context of being a man.
I remember one of my first phone-calls to Speedplay, about making shorter spindles for petite cyclists:
Me:
“Hi. My name is Chris Balser, and I am a bike fitter located in Minneapolis, MN, looking for a pedal solution for petite cyclists.”
Customer Service:
“For what?”
Me:
“Petite Cyclist!” ”Have you ever seen the pedal to pedal distance (q-factor) for a person that weighs under 100 lbs?” ”It looks like they are riding a horse!” ”This position impacts the force trajectory from femur-head to foot, robbing power and creating tension at hip/knee/ankle joints.” ”Why don’t you guys make a shorter spindle-option?”
Customer Service:
“Because, if we did, your shoe would hit the crank-arm.”
If I have to explain why his response makes no sense, stop reading – this post is for women.
For the rest of you, I recently came across a sweet website — www.petitebikefit.com — that I strongly recommend reviewing for smaller cyclists.
Yes, the industry is slowly moving towards addressing the needs of smaller/thinner/petite cyclists, but quality 36cm handlebars, narrow cranks, short spindle pedals, shifter mods, and < 51 cm top-tubes are difficult to find. The petitebikefit website provides some great information regarding things to look for, product availability, and comparative specifications.
Peace,
Chris
You can thank my smarty-pants wife for this one.
She suggested that I make my services available to people with children, so parents can schedule appoints without worry about a sitter, time, or barter sufficient to ensure offspring-cooperation.
I went completely handy-mandy and built a room. We now have a waiting-area/Wii-studio attached to the primary fit-station.
Here are the pics:
I am frequently asked if practicing yoga will improve cycling performance. The answer is “yes” and “no”. Yoga increases the practitioner’s perception of self and body, relative to gravity and space, which is good. It also can stretch the hell out of connective tissue, which is bad. Flexibility is over-rated. Strong, healthy muscle, that can function within a broad range and relax easily, is not. The ability to experience greater depth in postures is achieved through coordinating movement and breath, in regular practice, without attachment to a specific outcome.
Trains hamstrings to relax in a lengthened state, but only if practiced without strain. Helps equalize lower back hamstring muscle-length (L/R). Also allows pooled blood and lymph to move from feet/legs to heart. Great for reducing recovery time.
Practice 5-10 Minutes in the evening.
Position yourself on the floor with booty-to-wall distance sufficient to feel like nothing is happening. Both knees straight, WITHOUT hamstring Strain. You’ll know it is working if you feel like it is a waste of time. Feel free to use a bolster under the back or heels.
Strengthens quad-muscles, low, mid and upper back, and shoulders. Great backside-core-strengthening.
Practice 2-3x >10 breaths, 3x weekly off-season and to address minor back pain.
Legs together, knees pressing, weight in heels. Tilt and drop booty while reaching arms and torso at the same angle as shins. Check low back muscles for recruitment and weight distribution (heels) regularly. Adjust the difficulty by increasing/decreasing the amount of knee-bend/arm position.
Strengthens booty, back and shoulders.
Practice 3-4x>10 breaths, 2-3x weekly off-season; 1-2x>5 breaths on-season.
Lie flat on floor, chin touching, hands either side of the ribs, and elbows alongside the body. Press the pelvis into the floor and lengthen from hips to toes. Engage the boot (which is an exception to most teaching styles, but appropriate for cyclists), and coil the torso upward with low-back muscles. Draw shoulders away from ears and slide scapulas together and downward. No pressure in hands. Elbows towards body, back, and down.
OAKDALE DUATHLON Lake Elmo, Oakdale, May 12th, 2012 3 Mile Run - … [Read More...]
