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Pedal Smart Process: Bike Fitting: Concentrate on defining a perfect fit with rider and bicycle. This time is spent taking and recording measurements of the rider and their existing equipment. A digital video is taken from all four sides of the person riding the 3 mile beginner course. The video is then loaded into the computer and together with the person we analyze what we see. A written record of the findings is recorded and then we discuss possible positive changes, if any, to position or equipment and possibly both. After the changes are discussed we can begin to formulate a plan for the next phase which will all be geared towards getting the rider dialed in on their chosen bike. Computrainer: The Computrainer allows us to capture a rider’s statistics (average, max, current/watts, speed, heart rate, etc.) over like distances and like courses. By recording and tracking this information we can view and chart improvement. There is also a very helpful visual feature in the Computrainer program which allows a person to view how they apply pressure to the pedals. This spin scan shows (either bar graph or elliptical graph) if there are any discrepancies between one leg and another in relation to the pedal stroke. If one leg is applying more power than the other it will show you and then it is up to you to try and equal that power distribution out. Both charts also show where peak power is being applied and just where your dead spots are. This is a great visual learning tool for getting the rider to apply more consistent and even force throughout the pedal stroke. PowerCranks: An adjustable pair of PowerCranks has been fitted to our Serotta size cycle which will allow us to adjust the machine to the measurements of each individual rider. It now becomes a useful tool to all for improving power output and pedaling mechanics. The basic premise behind PowerCranks is to have each individual leg operate to its fullest capacity and you basically coordinate the effort between the two. Think simultaneous one legged pedaling exercises with you making sure each leg fires in synch to the other. The crank arms have a ratcheting mechanism which allows them to operate freely from one another. This forces the rider to use their own muscle power to get the crank arm to go in a smooth circle. There is no way the opposite leg can rest and come around back to the top by catching a free ride at the expense of the other leg pushing down. Therefore the end result is more power and efficiency with each leg working to its maximum capacity. Weights: The 8 week program comes complete with an area to chart and record specific, detailed weight room workouts all geared towards improving your core strength and symmetry. Weight workouts are optional but highly recommended. Diet: There isn’t any sort of dieting going on in the program. I’ve included an area where you can log your daily consumption of food and liquid intake. The daily charting of these will help you recognize all sorts of areas you can improve your overall health and wellness. By recognizing these things you may be able to get to your desired fitness level and body shape much more quickly than by just increasing your time and intensity while working out. Diet is crucial to all that we do in our daily lives and by being aware of what you consume and when you consume you will definitely be in better tune to you training, etc. Diet is not to be overlooked! Stretching: Pedal Smart contains a stretching routine which will help get you into the habit of doing one of the most overlooked areas of improvement on the bike. With better flexibility you can greatly improve your position on the bicycle. You can stay in your most comfortable and efficient position longer or that aero dynamic position more easily thus improving your speed. Your recovery time after workouts (so you can go harder and/or longer the next day if you like) can be speeded up through stretching. Probably most important, stretching greatly reduces the risk of injury, which if severe enough could keep you off the bike or in some cases put you in the doctor’s office! End Result: The end result of the total 8 week program should be that each individual case sees improved results in comfort, performance, power, and technique. You should come away with a much deeper understanding of how you work in conjunction to your machine. Because the program is designed to target your muscles and mind the end result should be a new riding technique for you which is now part of your muscle memory. Therefore, all you now need to do is added time and intensity to your riding knowing that your technique is safe and efficient. This will allow you to maximize your capability or potential on the bike as you focus on time and intensity riding. Cost and Itinerary: The Pedal Smart program will cost a person $125 for the initial fit and video process. This portion is called Phase 1 and with it you’ll get all the information from the session (which normally takes about 3 hours) which you can then use to determine if you want to continue on with the rest of the program. Phase 2 is an additional $175. We start by making the recommend adjustments to your technique, your bicycle and in most cases both. Once we’ve made those adjustments (cost of new parts, labor, etc. are all separate costs to the program) we focus in on committing your position and technique to muscle memory through various daily and weekly workouts. You are guaranteed three one hour sessions on the Computrainer and/or PowerCranks per week for 8 weeks. You will also receive instruction on all the above which will help you track, record and commit your workouts to muscle memory. Workout logs for each segment will be provided and it is up to you to use them. They will help determine the level of commitment you are willing to put into this program and are a great indicator of how much you will improve. Upon completion of the Pedal Smart program we will take an exit video of your new position and technique and analyze that. You will also be provided with a CD ROM of all your data we captured throughout the 8 weeks. Recommendations will be made as to how you should continue to hone and build upon your new technique. |
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This site was last updated on: June 28, 2010 01:56:30 PM -0500 |