Technique and Form

I suppose in the offseason you should really be working on your form and technique in all 3 sports, right? (Perhaps some strength training, too!)

I got the PowerCranks set up this past week, thanks to Brad at Bicycles Plus, who generously let me watch over his shoulder, so I might actually learn how to do it myself next time. So yesterday, I took the first 20 minute ride just to see what it felt like. I made it 2 and a half minutes without having to stop pedaling. Yes, seriously, 2.5 minutes. I then proceeded to repeat my 2.5 minute intervals with 1 minute rests for the next 20 or so minutes. That was supposed to be my day off, but I was too antsy to give the new cranks a whirl...

So today, my plan was to go about as long as I could. I started with my 2.5 minute intervals again on the trainer, but then later in to the ride tried to stretch it out. I managed a couple of times to get to 6 or 7 minutes without stopping, which I considered pretty good progress for my 1st "real" session. I repeated for a little over an hour and then decided that my hip flexors had had enough. When I got off my bike, I could barely lift my leg up. Nonetheless, I put my running shoes on and headed out for my easy 30 minute run. I did one of my loops around the area that has a couple of pretty good hills. And I may be convincing this of myself or just plain making it up, but my legs did feel different than they normally would after an hour on the trainer. I felt fresher and my legs were not as heavy... perhaps this will really work out, but that will remain to be seen!

Then, after working on the PowerCranks trying to smooth out my pedal stroke, my wife and I went down to the pool to meet my coach for a video session in the pool! I have never done this before so I was really looking forward to it. Can't wait to see the video! In the meantime, I have some really good input and feedback to work on. As it turns out, I was way overemphasizing my body roll and my gliding and losing way too much speed in between strokes. According to my coach, I need to work on my timing and making sure my arm that is doing the pull starts moving quickly enough. I also really need to work on my reach and my turnover. My hand was entering the water too close to my head and allowing my to over-roatate too much and do some funny things with the angle of my palm. Should be interesting to try in the pool tomorrow in my normal session.

These last two week, between warmup runs and weight training, 4 sessions in the pool, 2 intense bike rides, etc., I put in over 10 hours in both weeks. Not bad for the "off" season!