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Caleb Ewan's Sprint Position - Revealed through Kinesiology

About Me

My name is Vincent Vergara.


I provide personal training locally and nationally through web-based online personal training.  I specialize in general health and sport specific programs such as my personal favorites- running and cycling.

My mission might surprise you.  My ultimate goal is to help clients become independent exercisers that can exercise safely and make sound decisions without the close watch of a trainer.  Exercise and living a healthy lifestyle is like riding a bicycle for the first time, the personal trainer is the training wheel and once the beginner has the balance and skills to ride, it's ok to take the training wheels off.


As a certified personal trainer from a nationally recognized organization with a Fitness Specialist degree, I developed rules that I follow as a trainer:

  1. Always study.  Many of the physiological topics in exercise science have already been identified, but many fads try to hide it by offering a quick-fix magic pill.  One revelation that catches most off guard is that weight loss is just a simple addition and subtraction equation.  The most difficult part of weight loss is having the motivation to tackle this equation on a day to day basis.  I'll have more on this on a separate post.
  2. Learn through experience.  Whenever I would recommend an exercise, product or training technique to someone else, you can be sure that I am talking from experience.  In school, I was always the student that volunteered to do the maximal endurance tests and thermal regulatory labs in my favorite class, exercise physiology.
  3. Never speak out your butt.  The worst thing a trainer could do is make up an answer on the fly.  It's impossible to know everything at one time, but it is possible to find the answer to any question.  If I don't know something, I will research and read multiple sources and present what I learn in way that is easy to understand.  This is why all of the fitness and training related articles posted on this blog will have references.
  4. Lead by example.  Most people would not quit smoking or eating poorly if a morbidly obese doctor with a pack of cigarettes told them to stop.  Same goes with trainers- that's why I exercise 5-7 days a week and follow the healthiest lifestyle possible.
  5. Don't do all of the work.  I can only help those who are willing and motivated to learn and do the work.  Results are never a quick and easy fix, it requires discipline and hard work to get there.  If you are willing to put in the time and effort, I can help you get the results you want and in often cases, need.
How should you use this site?


Although this blog is still in its early stages, it will develop into a training resource that everyone can use to educate themselves about health/ sport-specific training.


Why can you trust the information on this site?

Since I don't work for or hold a sponsorship by a supplement, exercise fad or diet system, you can be sure that the information on this blog is not biased.  I just want everyone to get the information they need to live a healthier lifestyle.

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:

#1 LEARN YOUR LIMITS.
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…