Success Comes From Execution

Correcting problems

     One of my favorite aspects of coaching is helping people move past things that hold them back.  I enjoy problem solving and applying what I know to help people move forward.  That's how I started coaching.  A friend of mine started asking questions about how to move forward in cycling.  He had a series of systemic problems that were undermining his ability to move forward.  So, we worked on resolving the biomechanical issues, the overuse of the endocrine system, and in general sharpened and refocused his efforts in a new direction.  Along the way, I found I really enjoyed the process of guiding my friend through his various issues so that he could escape the cycle of one step forward and one step back and make real progress in a positive direction.

Icing the shins.  

      Up till now I have focused exclusively on cycling.  It's my passion and my dream to coach at the highest level.  A few months ago though, my friend Cameron who is a runner started asking me questions about various issues she was dealing with.  I know very little about running, but I have extensive knowledge about the functional aspects of how the body works.  And, like I said, I enjoy problem solving.
      It amazes me how often people push through and live with functional problems (back pain, shin splints, plantar fasciitis, asthma, etc.) when, in most cases, there are solutions to correct these things without surgery or drugs. It just takes the right process coupled with focused work to overcome the problem.  

Anytime you have pain in the body it's almost always because of problems (tightness, muscle trauma, weakness, etc.) on the antagonistic muscle group.  Foam rollers are nice.  But, when the problems are serious you need something harder - like a beer bottle.

     After discussing the various issues that Cameron was dealing with, we had her start using compression sleeves during and after her runs.  We also had her ice her shins and roll out her calves post workout.  On top of that I made some dietary recommendations that included more protein and Omega fatty acids.  A few simple changes in her routine has allowed her to recover faster and begin to eliminate her shin splints. She can look forward to pain free running before too long.  That's going to be pretty dang cool. She's training for a Half Marathon in November.  It will be a good test to see what sort of difference the changes in her routine have made.  Stay tuned... Semper Porro.

Post workout protein shake.  

   

Bike Fit

Inno on a ride before we made any adjustments to his fit.  

      A proper bike fit is one the most critical aspects of performance in cycling and yet it is often overlooked in terms of its importance.  For starters, people often approach it from a static perspective.  They get a bike fit and then leave it at that, assuming they are set up "correctly".   The truth is though, the body is a dynamic system of moving parts that are constantly changing and adapting.  A good bike fit should develop along with the demands and goals of the rider.

Pre fit.  Note the upturned stem, the upright position, the locked elbows, the hunch in his lower back, the awkward cleat placement, and the lack of powerful Glute muscles.  

     My approach to bike fitting is to treat it as an evolving process.  I closely integrate it into the training plan of the athletes I coach.  We start with a basic bike fit and then train on it for a month.  As the body adapts and strengthens, the angles and leverage points change.  Different muscles get called into play and stress is put on different ligaments and joints.     

The first adjustment.  

     Every month we make adjustments to the fit.  There are general goals in terms of building muscle and maximizing leverage that we aim for.  Power, aerodynamics and comfort have to be carefully considered and balanced against each other.   We also make specific adjustments to the fit based on the athlete's goals. A sprinter has different needs compared with a time trialist.

Road testing after a fit.

     Part of the process of fitting is working around injuries, functional imbalances, and latent deficiencies.  Using an evolving model of fitting we can work around problems and correct issues over the course of months.  The process goes hand in hand with body work and doing specific exercises to strengthen and balance the body.  

This is after the second bike fit.  Pelvis is rotated better, cleat placement is under the ball of the foot, and arms are relaxed.  Still seeing an arch in his lower back and Glutes need more development.

     I am just getting started with my newest athlete, Innokenty.  He is dealing with lower back and hip pain that is the result of a weak core.  He also needs more Glute strength to be able to ride with power and strength in an aero position.  We've already made good progress.  His position will continue to evolve in the coming months.  I am excited to see where he'll be at come racing season.  

Bryan Larsen is a good example of a rider who is highly evolved in terms of fit.  His head and back are low for optimum aerodynamics.  His pelvis is rotated and he has a stable core.   We have worked on strengthening and adapting specific muscles over months and years to allow him to drive the gear when he is this low.  

Process

    How to be successful?  It's a question I have wrestled with for years.  I suppose another way of looking at it would be to say, how do I get the things I want?  When I look back on my twenties, I can reasonably say they were largely successful.  There were a few bumps and misses here and there.  But, by and large, I think I did reasonably okay for myself.  For that I have to thank my parents.  
     It all started with piano.  I hated it.  I did not want to learn how to the play it.  I wanted nothing to do with it.  I also didn't have a choice.  My mom said I was taking lessons and I would practice every day.  And, that's all there was to it.  Despite my reticence, piano taught me how to work at something and constantly make it better.  Ironically, the fact that I didn't love the piano when I started may have been a good thing.  I didn't get discouraged when things were hard or tedious.  I had no grand plans or aspirations about what I wanted to do with piano so I never got stuck worrying about what I was doing.  Every day I did the work and made improvements.  
      Years went by.  Without even realizing it, I became quite proficient.  Seeing what I was able to accomplish at the piano gave me the belief and understanding that with the right process anything is possible.  If you can dream it you can do it.    

     I was lucky when it came to the piano.  I had good teachers.  But, perhaps more importantly, I had my mom.  She pushed me through and over obstacles.  If there was something that needed to be worked on she forced me to focus on it.  I didn't realize it at the time, but those were the key ingredients necessary to continually move forward.  
     I know a lot of people who have big dreams.  But, dreaming without doing means nothing.  I also know a lot of people who want to put in the time and the effort to make things happen, but they don't know how to move forward.  To get the things that you want means getting started, continually self assessing, focusing on weaknesses, taking two steps forward for every one step back, being accountable, making adjustments, putting in the work, and in general finding a way to move forward every day.  

Innokenty doing the work for a succesfull 2015 racing season.

      Having the right process is not some secret formula.  It's as simple as putting in the work and making small improvements every day.  Always move forward.  

"The world needs dreamers and the world needs doers. But above all, the world needs dreamers who do."

-Sarah Ban Breathnach  

     Every day my daughter Chloe works at the piano.  You can see her progression over the past couple of years by looking at the songs she has played.  Some people might call her talented.  But, she's worked hard to be where she is at.  She's only seven years old.  Imagine the possibilities of what she can accomplish.  Semper Porro.