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How cycling affects running: The Triathlete conundrum

Marc See 5 x State 1500m champion, 6 th 2012 National Championships BSc (Physiotherapy) Running specialist Physio. How cycling affects running: The Triathlete conundrum. The Triathlete Conundrum. Cycling (semi-seated) posture Common technique faults / failures Running injuries

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How cycling affects running: The Triathlete conundrum

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  1. Marc See 5 x State 1500m champion, 6th 2012 National Championships BSc (Physiotherapy) Running specialist Physio How cycling affects running: The Triathlete conundrum

  2. The Triathlete Conundrum • Cycling (semi-seated) posture • Common technique faults / failures • Running injuries • Action plan

  3. Who am I?

  4. Almost = Seated Posture Cycling Posture Task – seated run

  5. Poor pelvic posturing • Anterior pelvic tilt = tight front, loose back Hip Flexors Gluteals

  6. Poor pelvic posturing

  7. Poor pelvic posturing

  8. Poor pelvic posturing • Anterior pelvic tilt = tight front, loose back Task – knee lift

  9. Cycling posture • Neck • Shoulders • Back • Diaphragm • Abdominals • Pelvis - hip • Glutes • Ankle

  10. Implications on running form • Respiration – tighter upper Thx • Hip tightness  limited HE  shortened stride length initially but also overall vs plain runner • Fixed ankle on pedal  tight when begin to run (un-oiled hinge)

  11. Common running technique faults http://www.youngtri.com/uploads/3/5/3/7/3537851/3445022.jpg http://www.mensfitness.co.uk/exercise/sports/1821/improve_your_triathlon_running.html http://www.dreamstime.com/royalty-free-stock-images-female-triathlete-running-image24473589

  12. Form affects injury • Small biomechanical faults x many many strides per km x kms run = Uh – oh!

  13. Average “jogger” • Average person (80kg), approx 20km/week at around 6 minutes per kilometre pace: • 90 strides per minute • = 540 strides per km • 10800 strides per week • 1.5 – 3 x BW each stride = approx 22 tonnes through each leg

  14. Running Injuries (overuse)

  15. The Big Five • ITB Friction Syndrome • Patellofemoral joint pain syndrome AKA (Runner’s Knee) • Shin Splints • Achilles Tendinopathy • Plantar Faciitis

  16. Action Plan • Stretch • Tone • Align • Move • Plan

  17. Action plan: • Stretch: • Hip flexor • Hamstrings • Back • Abdominals • Pec Major

  18. Tone (strengthen): • Individual case • General: • Glutes • Core

  19. Align: • Bike • Body on the bike – aero bars vs drops vs hoods

  20. Move: • Change of position – cornering, nutrition • Transition

  21. Plan: • Brick sessions • Stretch more • Cadence bike vs run

  22. Trust the experts • Marc See • Email: trcphysiotherapy@gmail.com • Phone: 9324 2707 • Drop in and try to stop me talking your ear off 1273 Hay Street, West Perth (crn Hay & Outram)

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