Things are starting to click. I am starting to feel really good about my workouts and feel I am making progress each time out. After two not so inspiring weeks I sat down with my sponsor/coach and we are both now re-committed to getting me to the finish line at the Ironman Arizona.
My coach hooked up a crazy machine to my new bike. The machine was called a compu-trainer and it measures the power output of a pedal stroke. On a screen the results are broadcast in real time. The data projected onto the screen confirmed that I have an awful pedal stroke, it is very inefficient and uses only one set of muscles. All of my power in my stroke is from pressing downward. Basically if you were looking at a clock I am trying to get from the 12 to the 6 without going through 1 to 5. To have a better pedal stroke I need to concentrate and work on a few important details.
1- Pedal in a full circle. Apply pressure all the way around, not just up and down.
2- Increase my cadence. I need to pedal with less resistance and have a higher rpm. I have been comfortable with an rpm in the mid 70’s, but to be a more efficient cyclist I will need to bring that up to 85-95 rpm.
3- Drop my heel. By doing this I will incorporate other leg muscles into my stroke.
My Monday night open water swim sessions at the lake have been fantastic. The water feels great and I am seeing improvement each week. By the way I didn’t get lapped last night by the faster swimmers!
I just feel really good right now.
My coach hooked up a crazy machine to my new bike. The machine was called a compu-trainer and it measures the power output of a pedal stroke. On a screen the results are broadcast in real time. The data projected onto the screen confirmed that I have an awful pedal stroke, it is very inefficient and uses only one set of muscles. All of my power in my stroke is from pressing downward. Basically if you were looking at a clock I am trying to get from the 12 to the 6 without going through 1 to 5. To have a better pedal stroke I need to concentrate and work on a few important details.
1- Pedal in a full circle. Apply pressure all the way around, not just up and down.
2- Increase my cadence. I need to pedal with less resistance and have a higher rpm. I have been comfortable with an rpm in the mid 70’s, but to be a more efficient cyclist I will need to bring that up to 85-95 rpm.
3- Drop my heel. By doing this I will incorporate other leg muscles into my stroke.
My Monday night open water swim sessions at the lake have been fantastic. The water feels great and I am seeing improvement each week. By the way I didn’t get lapped last night by the faster swimmers!
I just feel really good right now.
4 comments:
more and more progress :)
when you have a big dream, its natural to want to quit or over analyze your decision. Now that your heart is stronger than your head in this and you can always count on me to listen to you when you need it.
Go get it. I will be out there for the Rock and Roll in Jan. you can buy me a beer.
KEWL!! It's nice to hear of the strides you have made in your quest. Way to go Tony. You are getting a BIG WOOOHOOO from Tampa!!!
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