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| Aug 30, 2010 |
LifeSport at Ironman Canada
Coach Dan and Michelle Ball going to Kona
Congratulations to the 30 LifeSport athletes that competed in Ironman Canada! Leading the way were coach Dan Smith with his impressive 9:50 clocking in the 45-49 Division good for second place, and Michelle Ball who just came off a stress fracture this spring to set a personal... |
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Winter Time is a Great Time for Bike Set-up
By LifeSport Coach Dan Smith |
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| Dec 14, 2009 |
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Making any changes to your position on the bike is best done outside of peak intensity periods. Now is a good time, either with your coach or a local fit expert to work on possible power or aerodynamic improvements. The trainer is excellent for this as it is easy to get on and off the bike to make adjustments. Remember to make changes in small increments as it takes time for the body to adapt to changes in position. Moving the saddle up, down, forward or backward shifts the balance of stress put on the quads, hamstring and gluteus muscles. An expert will measure you up, and give you a good idea of a generally efficient position to ride in. Find a trainer with a power meter to quantify performance gains versus comfort as you tweak your set-up. A power meter gives immediate feedback of your actual wattage output. If you can produce more power at a similar heart rate, you may be moving into a stronger position. Have a mirror on hand to check out how aerodynamic you are, your elbow angle and whether your back is flat when riding in the aero-bars. Remember, the most aerodynamic might not be the most effective for you. It is important to find the balance between getting low and narrow in front and being able to breathe and pedal efficiently. Write down your measurements for future reference
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