Skip to main content

Caleb Ewan's Sprint Position - Revealed through Kinesiology

SMART Goal Setting

Setting goals gives training direction to increase the chances of success.  The SMART method of goal setting ensures that the goal is clearly defined and designed to make the goal-setter feel accountable.

SMART stands for Specific, Measurable, Attainable, Realistic and Timeline:

S = Specific: Goals must be explained within specific parameters.  Try to avoid vague descriptions like "I want to lose weight." Instead, describe how much weight you want to lose through a number or unit and most importantly, what methods you will use to reach your goal.  A specific goal will sound more like this- "I want to decrease my waist circumference by two inches in two months through aerobic/ strength training (1hr per session and 4-5 days perweek) and a healthy balanced diet through nutritional tracking with"

M = Measurable: If progress can't be measured, it's nearly impossible to know how close you are to achieving the goal.  Take the guesswork out and schedule a day every week to measure progress through methods such as body circumference and skinfold measurements.  If you want to monitor a loss of two inches from the waist, mini goals must be set on a weekly basis. For example: "Every week, I will measure my waist circumference with a goal of -1 cm per week."

A = Attainable: Don't set a goal that's beyond your reach. Start with a goal that's fairly easy and then raise the bar little by little. If you lost a quarter inch in a little over a month, try to lose a full inch next time!

R = Realistic: Sometimes sacrifices must be made to reach a goal.  Although watching TV and playing video games are good things to give up, sleep should not be one of them.  A common healthy amount of sleep is about 7.5 hours +- 30 min.  There is exactly 168 hours in one week and if sleep is factored in, only 115.5 hours remains to take care of other priorities such as eating, working and making time to train.  Keep this in mind when trying to create realistic goals.

T = Timeline: Without a deadline, progress may occur so slowly that it feels like you're going nowhere. By setting a deadline, you will feel the right amount of pressure to stay motivated towards reaching your goal on time. Set an alarm on a phone of write it in a calendar/ planner as a reminder. "By the end of the month, I should be halfway there! I only have three weeks left!"

An exercise program is pointless if goals aren't set to ensure progress through deadlines.  Follow these guidelines and you will be one giant step closer towards success!

Popular posts from this blog

Kinesiological Approach To Bike Fit: Cleat Position

CLEAT POSITION:  There are four types of adjustments which can be made to a cleat.
Fore/ Aft:  FORE:  Positioning the cleat forward allows the ankle to move more freely, allowing for a smoother pedal stroke.  The trade-off is that this requires more ankle stability, calf strength and puts the rider at risk of developing quad dominance.AFT:  This position limits ankle motion.  This provides added stability to the ankle, allowing the calves to rest, but makes the rider prone to bouncy pedal strokes.  When switching from a forward cleat position to a rearward position, a lower saddle position is needed to compensate for decreased plantarflexion.Lateral/ Medial:  The goal is to spread weight evenly across the foot side-to-side.LATERAL:  Shifts weight towards the outside of the foot (small toe side).MEDIAL:  Shifts more weight onto the medial side of the foot (big toe side).  Limits the maximum amount of external rotation available before the heel strikes the crank arm.Rotation:EXTERNAL:  S…

How To Hold an Aero Position

There are climbs and then there are winds.  For many cyclists, riding into a strong wind can be more difficult than climbing, mostly because cyclists are required to reach a low aerodynamic position which can be uncomfortable, difficult or painful to hold.  Cyclists must demonstrate adequatehamstringandlower backflexibility to hold an aero position comfortably.  The flexibility needed to ride well in the wind can take time to develop, but with enough dedication and experience, anyone can become proficient at holding an aero position safely.  Here are some steps you can take to make holding an aero posture as comfortable as being on the hoods:

The worst thing a rider could do is force a low aero position and hope for the best.  With low back pain being one of the most frequent complaints among pros and recreational cyclist alike, the chances of long term pain- or injury-free riding are slim.  Develop the flexibility first, then shoot for the next lowest position yo…

Eagle Creek Park Cycling Grand Prix v2.0 - FIRST PLACE & FIRST PODIUM FINISH!

I can't even begin to describe how awesome it felt to have two dreams come true at once!  I always wondered what it would be like to be on the podium, but I never thought I had a chance at first place!

THE COURSE Below is a map of the course highlighted in blue.  It ran counterclockwise.  There were a few corners that stuck out to me.
Bottom right (corner #1):  This wasn't a very sharp corner, but the trees and brush made it difficult to see around it, so the group had a tendency to slow down and merge into a single line here.
Top right (corner #2):  This corner was very sharp, so oftentimes the group would merge into one or two pacelines, especially at higher speeds.
Top left (corner #3):  The inside half of this corner was covered by loose asphalt, so it wasn't an ideal or safe place to pass.  Pretty much everyone had to take a very awkward, wide line.  We could only fit about three abreast in this corner.
Bottom left (corner #4):  This was a very fast corner that led straigh…