Tuesday, February 1, 2011
12. Triathletes listen up – your swim & bike could be hurting your run.
• Fatigue from S&B (swim & bike) leave less margin for pacing errors on the run
• Triathletes are generally heavier than runners
• Triathletes have less time to develop the run
• S&B muscle function (concentric) is opposite to the run (eccentric)
• S&B are supported activities, no need to combat gravity on every stroke like running steps
• In triathlon the swim & bike are partial effort activities, while the run is a maximum effort
• Bigger upper body musculature needed to swim lowers VO2max, raises center of mass
• Are set up ipsilaterally – i.e. the left hip and shoulder work together instead of opposite as running requires
• They have well developed engines but lower bone density – i.e. a weak chassis for running
• They have a “hard work” mindset which when applied to running may lead to break down
• Poor hip flexor mobility may make them quad dominant runners (poor extension, high launch angle), with rearward leaning shins at impact & slower stride rates
• The muscles on the outside of the thigh (vastus lateralis) may tend to be too large – may cause patellar tracking problems, IT Band Syndrome and add speed-limiting weight to the lever
• The upper calf muscles (gastrocnemius) may tend to become too large adding weight to the leg down low; a bad thing if you want to be able to swing that lever through quickly!
• Cyclists may tend to become hunched over and their connective tissue resets in this pattern. This impacts their posture and ability to maintain a tall and “stacked” posture when they run. They bend at the waist/hips & run as if their behind is stuck in a bucket
With the above in mind, develop training that counteracts these & do not allow the other sports to “blanket” the run conditioning especially as it pertains to the run neuro-muscular skill component. This can happens especially when riding the bike too much when injured on the run – use other alternatives.
© Bobby McGee – Bobby McGee Endurance Sports