Hi All,
Bring your run shoes just in case the Northerly keeps picking up. Might be a good chance to get out and do some rough water swimming though!
Hope Billy didn’t get everyone too lost on Tuesday. Apologies for not making it. I have a recurring injury. I was looking forward to teaching Callum how to run up those hills too!
Coach ‘Broken knee’ Logan
Hi all,
hope you didn’t get to lost with Billy showing the way!
Benefits of Trail Running
Running in a triathlon is mostly about strength - with a little speed thrown in. Towards the end of the race after a swim and bike the body is pretty tired so those that are stronger can hold their run form better and hence run at a greater pace than those that are starting to waver.
Running trails will build this strength better than any other surface out there. The constant changing of your foot strike has the effect of developing the muscular system and surrounding support structures better than the same/same on road foot fall. This constant changing pattern also helps repetitive stress injuries that plague many runners who stick to concrete and round the bays loops.
There will be more hills in your workouts than planned as the constant change in the surface will mean that you are more often than running up or down hill. That and trails are more likely to be situated on hills where building - even in Wellington! is precariuos at best!
The surface is softer on the body. Asphalt is great for cars but not for the human body. After time on the trails you will notice the difference when you return to the concrete jungle out there. Running trails will mean less injuries and you will be able to run more mileage as a result.
Running trails will help with your form as it promotes mid to forefoot landing. You are often forced to take shorter steps when running trail. This helps to stop you falling over - due to keeping your centre of gravity over your feet more. This means that you will be less likely to overstride and actually ‘brake’ as your foot hits too far in front of the body.
It promotes speed - when you run technical trails you find that you have to physically move your feet faster this helps you go faster. Simple concept but often forgotten! This is also true when you run downhill keeping your form together. When you run down hill on trail try and run leaning down with the hill and still on the forefoot - it is pretty hard to run down with your heels hitting the dirt - and your quads will be toast at the bottom!
And running trail has all those benefits of being in nature… and you get a chance to get muddy like you did as a kid!
Coach Logan
Hi all,
Thank goodness the tennis has finished - now I get back to doing some work!
Time trial tonight - meet outside Freyberg and ready to roll at 7pm please.
The schedule will be tight tonight as we are going to group ride to Burnham then set you all off at 1 min intervals. It is going to be an out and back course. Then we will do an easy group ride back using the cycle way and crossing over at evans bay to return to Freyberg.
See everyone at 7pm!
Coach Logan
Hi all,
hope everyone had fun at RPM with Emma. She is star that girl!
Indoor training is great for anyone new or experienced at riding. It offers an alternative to heading out on those days where the weather is the only winner on the day. It is fantastic at improving your pedaling technique and for working on specifics of it without the need to be distracted by traffic etc. So give the following a try.
Single leg drills - these are great for developing your weaker side and identifying any key problems with each leg. Place one foot at the back of the trainer ensuring that it is safely out of the way of the free wheeling crank arm. With your cleated foot begin pedaling and try to pedal as smoothly as possible. This includes keeping your pelvis level and stable. You only need a very small amount of resistance for this drill. You will soon become aware of the ‘dead spot’ where it is hard to pull the pedal up (as you don’t have the other leg pushing down). This is the point where most riders (new and old) can improve their cycling. Try and engage the hamstrings and glutes to help bring the pedal up to reduce this ‘dead spot’ and create smoother pedal stroke.
Training time efficiency - apart from the few pro athletes or those with lifestyle jobs (like Dave!) training for 3 disciplines is often very hard to fit in. As cycling requires the most hours it can be beneficial to train indoors to get more bang for your buck. As you don’t have to stop for lights, cars, pedestrians, or get to coast down hill at any time spinning is very efficient. A 90min ride outside could be done inside in the space of 65 min depending on the intensity and goal of the ride.
Train all hours - Cycling outside is best done in fine conditions during daylight hours. Using a trainer means that you can pencil that ride in before or after work and not have problems associated with riding in poor light, bad visibility or sun strike (this can happen early and late in the day). It also allows you to avoid the notorious tired drivers that make their way to work via rote.
Cadence - Is very important to triathletes and cyclists. For us a cadence of 90+ means that we are more likely to maintain good cadence for the run leg. Ideally we want to maintain this similar leg turnover rate during the run leg. There are lots of specific drills and these are best done indoors when you can concentrate fully on them and have repeatable conditions for them. Not too many flat non windy sections of road in Wellington!
Smooth pedaling - Just as technique is paramount in swimming and running cycling is the same - although no one tells you this as a kid! Riding fixed wheels bikes (or the RPM bikes) have the effect of ’smoothing out’ your pedal stroke as they force the legs to continue with the momentum. This will help reduce the work of the quads and bring the hamstrings and glutes into play. Which will enable you to run better after transition.
Music - I recommend you get some great music and ride indoors to it - much better than watching telly as the rythme will help with your pedaling. Music isn’t recommended on the road as you need to be aware of everything around you. So keep the ipod for indoor use.
See everyone soon,
Coach Logan