| Reverse Brick – Run then Spin
mamultisport, triathlon, multisport, cycling, swimming, running, food, ironman, heart surgery, Mark Ansley-Watson, nutrition, coaching, training plans, inspire, transition, bike, goggles, blog, blogger, ironmantraining, ironmantriathlon, ironmancertifiedcoach, certifiedcoach, coach, F3Events, Bonza bike box
post-template-default,single,single-post,postid-15617,single-format-standard,ajax_fade,page_not_loaded,,qode-theme-ver-9.3,wpb-js-composer js-comp-ver-4.11.1,vc_responsive

Reverse Brick – Run then Spin

Reverse Brick – Run then Spin

The idea behind this is to avoid always running tired. Gives you a chance to get some good running technique embedded.

Last nights running effort was 7km @ 30secs per km faster than planned marathon pace. Done on the treadmill with 1.5% incline. Really focusing on core engagement while running and relaxed feet. This will be critical after the bike leg.

Straight into spinning class vytorin price. While these are great! Always worth thinking about your form. If you have suitable shoes, clip in as you can work on the upward portion of the revolution as well as the drive phase. Again even though the bike is stationary make sure you engage the core.

Something I picked up from talking to elite time trialists is using the core to connect from the shoulders down to the legs. This way your whole body is used to develop power not just the legs.

  • Tri Newbie
    Posted at 15:49h, 28 April Reply

    Mark – what’s the best way to engage the core when cycling

    • admin
      Posted at 18:21h, 29 April Reply

      Hi Tri Newbie,
      Many people will tell you, oh you just need to engage the pelvic floor. What is it and what are the results? The pelvic floor is the group of muscles that hold your pelvic organs in the correct place.

      The pelvic floor describes the group of muscles, nerves, tendons, blood vessels, ligaments, and connective tissue in your pelvis. The next bit’s important for cycling. The pelvic floor connects your “sitz” bones, tailbone, and pubic bone. These muscles create dome-like supports for your pelvic organs and to help stabilize your pelvis.

      So if you are sitting in a chair and start to engage these muscle, everything below your navel (belly button) by pulling your navel to your spine, you will feel your pelvis rock forwards. If you do this on the bike a chain of things will happen. Firstly you will rotate the pelvis so that you are sitting on the sitz bones on the saddle. (If the saddle is correctly set up you will have a much more conformable ride). Now riding seated on the sitz bones you are in a stronger position to apply power to the pedals, your spine alignment is also improved and straightened reducing the load on your back and enabling you to connect from the shoulders down to the feet. As you practice you can then improve the evenness of you pedal stroke as the upbeat of the leg also produces effort, very useful for the hills.

      • Tri Newbie
        Posted at 10:27h, 04 May Reply

        thanks – that’s given me something to think about!

Post A Comment