Skip to main content

Caleb Ewan's Sprint Position - Revealed through Kinesiology

Eat.Sleep.Train Smart - 8 Minute HIIT Burpee Circuit Workout

Burpees are a great way to develop explosiveness, core strength and most importantly, bone density!

The workout was set to an interval timer with 20 seconds of work and 10 seconds of rest.  Perform the burpees in the order listed below.  The order of the burpees was specifically organized to ensure high quality work at each station.  Start with #1 and end at #5, then repeat three times.
  1. Depth Burpees
  2. Burpee Hops
  3. Pendulum Burpees
  4. Slam Burpees
  5. Long Jump Burpees
Here are a few tips on setting up this workout:

  • In order to prevent excessive Achilles stress, the small box in the "Depth Burpees" should be about a third of the large box's height.  The large box should be set to ~3/4 of the height of your maximal box jump.
  • The Pendulum Burpees should be performed between two stable structures at about half of your maximal box jump height.
  • The distance of the cones in the Long Jump Burpees should be set to the maximal distance that you can jump backwards, not forward.
  • Know your limits.  Stay focused on your form/ technique especially when fatigue sets in.  Pay attention to your landings.  Land softly!  Try to land directly on top of the step or box, not horizontally.  Don't continue the workout if you notice that your technique is starting to become compromised.  Again, know your limits!

Comments

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…