SWBKRUN Mentor Group-"Off Season?" What is that?!! (Page 377)

tahrens - 2009-12-09 9:40 AM I am going to be the rebel on all this pedal efficiency talk and throw this out there......does anyone do one legged pedaling drills on a basic trainer? (besides me obviously)    I try to incorporate a 3-5 min set per leg every time I ride a trainer.  It demonstrates quite a bit about if you push and pull evenly and how to maneuver the mechanics of your stroke so you don't get "stuck" or "pop" the motion.  For those of us who don't have CTs I highly recommend it. Good physical feedback without the technical data.

Suzy, send some of that snow my way. We are in the 40's with rain - YUCK!!!!  I would much rather be snowed in. Just got the new bookclub book, a six back of Woodchuck cidar, baked a chocolate cake last night and all the x-mas decorations are up. There would be nothing better than curling up in my Snuggie and reading, eating and drinking the day away.  I might even go crazy and do a YOGA video. Such a wild woman.

dalessit - 2009-12-09 7:51 AM

hehe there was a lot of discussion on one legged drills as well, quite a few people said that makes you good at pedaling with one leg...

I think the most important thing is to make sure you are using the right muscles, maybe focusing on the pedal stroke helps you to engage the correct muscles.

dalessit - 2009-12-09 10:21 AM Thats a good point guys, doing it more for keeping your upper body from swinging all over the place, which is definitely a waste of energy.

But does 1 legged drills help you pedal any more efficiently?  Maybe that is what they were saying it didn't didn't do.

BTW, fun discussion here.

trying1 - 2009-12-09 10:26 AM In regards to technique, particularly running. If you're getting injured or have pain running based on your technique shouldn't you consider a new one that lowers the impact to your problems areas? I made a recent trip to a sports doctor due to my constant knee pain/problems. After his initial analysis of my body and running he recommended that I change my running technique because it's causing major impact in all the wrong places. I made a comment based on the BT video posted on this site and ask him will I get further injured switching running techniques. He literally said "that's horse sh**." He said 1) you're causing damage to your knees and feet as is if I don't stop, within a yr i'll need surgery and 6 month rehab and highly likely have arthritic knees and feet if I keep going as is 2) proper running technique is about physics for every action there is a reaction, you don't want the action or reaction in the wrong places 3) Typically people don't modify the intensity/distances while learning a new technique, to him that logically means injuries. He said learning a new technique takes time and most people are impatient to learn unless they're forced to. He said we live in a time of instant gratification, if you are patient and if you're taught/coached properly you will not get injured. He also recommended "Chi Running" and a running coach. Since so many of my friends already recommended the book I'm giving it a try.

tahrens - 2009-12-09 8:34 AM

I think it does. It taught me not to throw my body weight from side to side (like Doug was talking about with keeping your upper body still) and remember to pull as much as push.  If anyone remembers Phil Liggett from the Tour commentaires he is always talking about Dancing on the Pedals. You don't want to mash down with every stroke but stay light and balanced.  I was taught that when you stand on a bike you should think about painting the bottom of your butt with the seat. In other words, move the bike not your body. Single leg drills help with that. That leads to a cautionary tale to riding a trainer or spin class. When you stand there you can't move the bike so it is very different than riding on the road. Just something to keep in mind. Nothing substitues butt in the saddle on the road time.

SSMinnow - 2009-12-09 11:05 AM Hey Tracy...this is for you. We no longer have a mailbox because it is buried by the snow, but our backyard is open if you want to come over for some hot chocolate and coffee liquer.


Doug's comments make sense to me.  One of my workouts is a high cadence spin session followed by 1''/1'/2" rec on single leg drills.  While I have NO dead spots any longer, my spinscan numbers are in the mid 50s to low 60s indicating I could be more efficient throughout the stroke. Still working on where to find that efficiency.  Also agree with Barry on the "Push/Pull" philisophy.  When I do it, my SS#s increase substantially.

One errant comment on equal weight distribution.  My left leg takes a greater load than my right all the time, usally 57/43 or greater.  My fear is an overuse injury. Trying to work on that too which has proved frustrating.

Stan, I have had people talk about POSE and Chi running and honestly I think a good PT can give you enough insite into getting the correct running form without following a specific method.  I have made corrections to stride length and improved muscle imbalances on my right side working with a PT, but still have a leg length discrepancy that causes me issues from time to time, like now. POSE or Chi will not overcome body deficiencies if you have them (nor will running barefoot which seems to be the craze). Case in point, Barry and his IT Band and me and my foot.  Got to fix the root cause to get back to 100%.  Just my two cents.

roni_runnw - 2009-12-09 11:25 AM I've read Chi Running. It's a great book! Even if you don't use the technique in its entirety, there is a lot of great information in it for both technique and mental training. I would love to go to a chi running clinic to really get the form down, because I find it very difficult to perfect from the book alone. However, I do use some of the exercises regularly and try to focus on some of the ideas that seem to be problem areas for me.

Of course, I just love to read as much as I can on subjects that interest me. My view is, take the things out of it that you find valuable, and let the rest go. I'm reading "Born to Run" right now. Thanks for the recommendation guys! I'm really enjoying it... fascinating

SSMinnow - 2009-12-09 6:07 AM 15.5 inches of snow so far....another 4 inches coming this morning. Blizzard conditions, below zero temperatures, highways closed, the plows are stuck....who wants to visit me now?

roni_runnw - 2009-12-09 12:44 PM Suzy- You mentioned something awhile ago about drinking a "green drink" every morning. Would you mind sharing your recipe?

I also have a question for those of you who have done IM; How long did it take you to recover afterward? How long before you were ready to get back to heavy training?

I'm planning my 2010 season, and there's a 50 mile Ultramarathon close to my home  October 8, 2010. I'm trying to figure out if it would be realistic to do after doing IMCDA on June 26th. It would give me about 3 1/2 months inbetween, and the course is fairly easy for a 50. I'm just not sure how quickly I could get back to long mileage after the IM.

roni_runnw - 2009-12-09 12:44 PM Suzy- You mentioned something awhile ago about drinking a "green drink" every morning. Would you mind sharing your recipe?

I also have a question for those of you who have done IM; How long did it take you to recover afterward? How long before you were ready to get back to heavy training?

I'm planning my 2010 season, and there's a 50 mile Ultramarathon close to my home  October 8, 2010. I'm trying to figure out if it would be realistic to do after doing IMCDA on June 26th. It would give me about 3 1/2 months inbetween, and the course is fairly easy for a 50. I'm just not sure how quickly I could get back to long mileage after the IM.

fattyfatfat - 2009-12-09 12:35 PM

x2.  sucks for the 0430 workouts but hard to put down.

BigReub - 2009-12-09 12:36 PM The running form and pedaling discussions are extremely interesting. 

I hate the one pedal stuff, but I do it.  I enjoy the challenge and it has allowed to be able to crank out a higher cadence without bouncing.
And when I was running Sunday night I was watching my shadow and it looks like I favor one leg a little.  Which got me thinking about finding someone to check this out.
How do you all go about locating coaches?  Or sports med people? 

And, Suzy, I would LOVE that snow.  Much better, IMO, than what we're getting.  35*, 20-30 winds, and rain changing to flurries and back. 

SNOW, SNOW, I WANT SNOW!!!

tahrens - 2009-12-09 1:41 PM

I broke down and bought Doug the Vibram five fingered shoes for barefoot running and this book to go with it.  But I think I am going to steal it right after Christmas and read it first  

fattyfatfat - 2009-12-09 12:51 PM

sweet.  VFF's are great for one arm swimming.  it counter balances the carotid muscle across the 5th alluvial plane which in turn relaxes the parathyroid cavity.  the result.  a much faster T2.  obviously.  

TrevorC - 2009-12-09 1:56 PM Crap you beat me to it. That was my post. huh???

Suzy, if it makes you feel better we are getting a ton of snow as well right now, and we're colder than Madison.