It is important for athletes to adjust their bikes to fit their bodies; not the other way around. Bike fit specialist Rob Kaplan covers the critical elements to focus on while fitting your bike. The objectives of proper bike fitting is to be comfortable on the bike while maintaining an aero position.
Friday, April 30, 2010
Thursday, April 29, 2010
Product Review: Strength Training For Triathletes
Strength Training for Triathletes is a book for multisport athletes who want to implement or improve the strength training portions of their overall training program. The book was written by Dr. Patrick Hagerman. Dr. Hagerman is the Director of Sport Skill Development for Quest Personal Training. He is a USA Triathlon Coach as well as a USA Weightlifting-certified coach. He as competed in triathlon, cycling, windsurfing, and adventure racing for over 25 years.
Part one of this book describes the components of a strength training program. It includes descriptions of reps, sets, weight, and rest and how to progress within a program. Part two of the book provides the tools needed to prepare and implement a strength training program. A description of equipment and tools is provided along with choosing exercises and exercise order. Sampling training programs are also provided. Perhaps the best part of this book is part three, which includes a large list of exercises that are specific to the three triathlon disciplines.
Hagerman explains how to create a strength training program utilizing periodization. Periodization is a type of training program that periodically switches from intense training phases to recuperation phases. Periodization is very effective especially for endurance athletes. However, the periodization suggested in this book would not align with most triathletes' training programs. Hagerman gives many variations of 2-,3-,4-,5-, and 6-week periodized workout plans. Most triathletes don't vary more that 3- or 4-week cycles. Experienced triathletes will be able to make necessary changes to Hagerman's suggestions, but it may prove to be difficult for beginners.
A minor discrepancy I noticed for one of the workouts was Hagerman's claim that leg lifts do not workout the abdominal muscles because there is no flexion of the spine. I am not a strength and conditioning expert, but I know that flexion is not required for muscle contraction. If it were, then there would be no such thing as isometric exercises (exercises that contract muscles with no joint movement).
Another discrepancy I noticed was Hagerman's explanation of running in which he emphasized landing on the heel. Not only is it inefficient to land on the heel due to deceleration, but it also is unhealthy for bones and joints due to high impact and shock absorption. Proper foot placement would either be flat-footed or landing on the balls of the feet. This will help ensure that the foot is not in front of the hips when landing as well as direct the shock into the calf (rather than the front of the shin, which is what happens during a heel strike landing). This was the first book I have read that suggests a heel strike foot placement. Most literature and experienced coaches would disagree.
The criticisms that I have written in this review are very critical. Overall, this is a great book for aiding the development and implementation of a strength training program. As I mentioned earlier, the workouts are thorough and specific to triathlon and all workouts are accompanied by great illustrations. I would recommend this book to any triathlete wanting to improve in the area of strength training. Just keep in mind the criticisms I have listed herein and the book will do you wonders.
Part one of this book describes the components of a strength training program. It includes descriptions of reps, sets, weight, and rest and how to progress within a program. Part two of the book provides the tools needed to prepare and implement a strength training program. A description of equipment and tools is provided along with choosing exercises and exercise order. Sampling training programs are also provided. Perhaps the best part of this book is part three, which includes a large list of exercises that are specific to the three triathlon disciplines.
Hagerman explains how to create a strength training program utilizing periodization. Periodization is a type of training program that periodically switches from intense training phases to recuperation phases. Periodization is very effective especially for endurance athletes. However, the periodization suggested in this book would not align with most triathletes' training programs. Hagerman gives many variations of 2-,3-,4-,5-, and 6-week periodized workout plans. Most triathletes don't vary more that 3- or 4-week cycles. Experienced triathletes will be able to make necessary changes to Hagerman's suggestions, but it may prove to be difficult for beginners.
A minor discrepancy I noticed for one of the workouts was Hagerman's claim that leg lifts do not workout the abdominal muscles because there is no flexion of the spine. I am not a strength and conditioning expert, but I know that flexion is not required for muscle contraction. If it were, then there would be no such thing as isometric exercises (exercises that contract muscles with no joint movement).
Another discrepancy I noticed was Hagerman's explanation of running in which he emphasized landing on the heel. Not only is it inefficient to land on the heel due to deceleration, but it also is unhealthy for bones and joints due to high impact and shock absorption. Proper foot placement would either be flat-footed or landing on the balls of the feet. This will help ensure that the foot is not in front of the hips when landing as well as direct the shock into the calf (rather than the front of the shin, which is what happens during a heel strike landing). This was the first book I have read that suggests a heel strike foot placement. Most literature and experienced coaches would disagree.
The criticisms that I have written in this review are very critical. Overall, this is a great book for aiding the development and implementation of a strength training program. As I mentioned earlier, the workouts are thorough and specific to triathlon and all workouts are accompanied by great illustrations. I would recommend this book to any triathlete wanting to improve in the area of strength training. Just keep in mind the criticisms I have listed herein and the book will do you wonders.
Birth of the Blog: Paul Honnold on Swimming, Biking, and Running
I have decided to start a blog on my thoughts, comments, experiences, etc. on the sport of triathlon as well as its related sports (i.e., duathlon, aquathlon, aquabike, and so on). This blog will contain information on training tips/techniques, product reviews, article references, and my personal experiences in the sport. I hope to provide some useful information to anyone who decides to read this blog as well as gain information for myself via readers' comments. I look forward to my active involvement with this new blog as well as the interaction with the blogging/multisport community. Thank you for reading!
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