5 Simple ways to help a cyclist! The myths, the realities

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5 Simple ways to help a cyclist!

• The myths, the realities and the misinformation

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Dr. Jacqui LockwoodPT, tDPT, OCS, CSCS

• B.S. Biology cognates Psychology, Philosophy,
  and Law KCNJ
• Post Baccalaureate PT, UMDNJ, 1989
• Post Professional DPT, NAU, 2004
• CSCS, NSCA, 2004
• OCS, 2005
• Professional Associations APTA, AOMPT, IAOM,
  ACSM, NSCA

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Jacqui Hoagland Lockwood

• Racing for 28 years, elite road track (Cat
  1) , cyclocross, and triathlon (Pro)
• World Hour Record Holder Women 30
• Passion to uncover the pathomechanics preventing
  success, to share knowledge gained with others
• Developed method for evaluating cycling balance
  and strength requirements in a reproducible,
  non-specific format

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Jeff Lockwood, BS, HFD

• B.S. in Health and Physical Education, 1984
• ACSM Health Fitness Instructor, 1990
• ACSM Health Fitness Director, 1994
• USA Cycling Elite Coach, 1997
• Coach Richbrau Professional Cycling Team,
  1995-1997
• President, Life Sport Inc, 1995-present

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Jeff Lockwood

• 24 years coaching, 12 years full time profession
• Experience with novice to elite, all disciplines
• Passion understand cycling as a sport of skill
• Designed systematic method for evaluating all
  required skills for success
• Developed norms for required skills

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Rene Descartes Cogito Ergo Sum.I think
therefore I am

• If you would be a real
• seeker after truth, you
• must at least once in your
• life doubt, as far as
• possible, all things
• Discours de la Methode. 1637

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Health Injury

• 5 Areas of Consideration
• Biomechanical Fit
• Force Production
• Bicycle Skills
• Neurophysiology
• Program Design

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Examining the problem

• Areas cannot be considered in isolation
• The effect of one has a trickle down effect on
  another
• This effect may not be obvious
• There may exist both internal and external causes
  for dysfunction

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• Physics
• Neuro Biomechanics
• Physiology

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Physics

• It takes less energy to keep a mass in motion
  than to put it in motion
• The most effective force applied to the crank-arm
  is at 90
• COG must be maintained over BOS
• The shortest distance between two points is a
  straight line

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Biomechanics

• Length-Tension Relationship
• Force Velocity Curve
• As instantaneous power increases torque decreases

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Neurophysiology

• Summation of Forces
• Position mandates shared work by type I fibers
• Increased frequency of contraction decreases
  peripheral resistance

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Internal vs External Problems

• Internal
• Biomechanical deficits orthopedic
• Improper motor patterns (movement)
• Restriction of movement
• Impaired strength, balance or coordination

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• External
• Size, type, positioning and condition of
  equipment
• Rider posture, morphology, and cycling experience
• Efficiency of force production

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Understanding each area

• Biomechanical fit
• Feet, Seat, Hands Contact points
• Power-plant
• Were the riders force meets the bike
• Cockpit
• Stability, control, and comfort through posture

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• Proper biomechanical fit allows for Athletic
  posture
• Enhanced performance and safety
• Improved bike handling
• Decreased physiologic stress
• Reduced risk of injury

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• Proper Pedaling
• Computrainer analysis
• Force application
• Roller riding
• Force application
• Riding ability or level
• Functional skills
• Balance

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Bicycle Safety

• Balance Categories
• Catastrophic
• Performance
• Paradox of Balance
• Static
• Dynamic
• Methods for Assessing and Teaching

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Bicycle Skills

• Balance and Maintaining Control
• Mount/dismount, stopping/starting
• Multi-tasking
• Signaling, feeding, clothing
• Changing direction
• Turning, cornering, descending
• Accelerating/Sprinting
• Seated, standing
• Group Dynamics
• Bumping, touching drafting

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Neurophysiology

• Strength
• Muscular balance, coordination, and endurance
• Flexibility
• Position matches ability
• Power-plant and cockpit implications
• Muscular, joint, and neural components
• Motor patterns
• Ecological realism
• Walking vs riding

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Program Design

• Mission
• Performance/power
• Goals
• Momentum
• Economy of motion

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Program Design

• Logical
• Exercise program used by amateurs
• Acclimates riders by progressively harder
  training
• Quick process leads to temporary results
• Systematic
• Periodization plan used by professionals
• Adaptation through specific physiologic pathways
• Slow process leads to perpetual progress

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• Tasks
• Physiological training
• Technique training
• Sport specific training

• Objectives
• Cardio-respiratory System
• Neuromuscular coordination
• Muscular adaptation

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• Resources
• Nutrition, Recovery, Sleep
• Timeline
• Periodization format seasonal plan
• Macrocycles 6 mos trng program
• Mesocycles 4-6 weeks trng period
• Microcycles 1 week trng schedule

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Sport Specific Training

• Base aerobic fitness
• Building aerobic capacity
• Intensity lactate threshold
• Peaking anaerobic capacity
• Recover active and passive

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Concept of Focus Periods

• Blocks of training based on event
• Four week 16-24 weeks prior
• Two week 8-16 weeks prior
• One week 2-8 weeks prior
• Primary focus 4-5 x/wk
• Secondary focus 2-3 x/wk
• Tertiary focus 1-2 x/wk