Category Archives: Triathlon training and a proper bike fit

Interview with World Triathlon Champions Leanda Cave and Tim Don 05/23 by The Natural Running Network Live | Sports Podcasts

Interview with World Triathlon Champions Leanda Cave and Tim Don 05/23 by The Natural Running Network Live | Sports Podcasts.

Leanda Cave won the Ironman World Championship and the 70.3 World Championships in 2012. Tim Don won 4 triathlon World Titles and competed in 3 Olympic Games. Richard Diaz asks about racing, where the sport is taking them and how they like the ride so far.

Tim has a great start on the 2014 season and Leandra is hungry for another win at the Escape from Alcatraz in June. Join us for a unique and candid conversation with two world class triathletes.

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Going Faster Part II – Gaining an Edge with Aero Wheels

reynolds600-450In Triathlon, Cycling Aerodynamics shaves precious time. Paul Lew, Director of Technology & Innovation at Reynolds Cycling explains; the importance of the right aero wheels for every condition and when they make a difference. This information is critical for every triathlete, beginner to pro.

In the previous broadcast Jim Gourley, Author of FASTER, shared his insights on the influence of carbon wheels, wetsuits etc. on performance.  Now we will introduce cutting edge technology from the leaders in the Multi-sport performance industry.  Be sure to listen to each broadcast, it will surely help you finish your next race faster as you back your performance with Science!

Check out this episode!

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Interview with World Triathlon Champions Leanda Cave and Tim Don

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Leanda Cave won the Ironman World Championship and the 70.3 World Championships in 2012. Tim Don won 4 triathlon World Titles and competed in 3 Olympic Games. Richard Diaz asks about racing, where the sport is taking them and how they like the ride so far.

Tim has a great start on the 2014 season and Leandra is hungry for another win at the Escape from Alcatraz in June. Join us for a unique and candid conversation with two world class triathletes.

Check out this episode!

Training Smart with Heart Rate 04/11 by The Natural Running Network Live | Sports Podcasts

Training Smart with Heart Rate 04/11 by The Natural Running Network Live | Sports Podcasts.

DrSanMillanTraining with heart rate is the most effective way to improve endurance for cycling and running.  Join Richard Diaz and Dr. Iñigo San Millán, director of the Exercise Physiology Lab & Sports at the UC School of Medicine as they discuss heart rate training.
Dr. Iñigo San Millán was selected as Colorado’s Top Thinker 2013 in Health. He also served as director of physiological testing for the professional cycling team Garmin-Transitions, Spain’s pro team Once and Saunier-Duval, as well as Astana in 2007. While a number of his former employers have been beset by doping scandals, San Millán is widely regarded as an exponent of a clean cycling.

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The Mindset of an Ultra Endurance Champion 04/04 by The Natural Running Network Live | Sports Podcasts

The Mindset of an Ultra Endurance Champion 04/04 by The Natural Running Network Live | Sports Podcasts.

travis-1Meet Travis Macy, a World Class Endurance Athlete and Leadman record holder and inspirational speaker who teaches The Ultra Mindset, deciding to “choose to give up choice”, a method of embracing fear to overcome great obstacles in competition and in life.

Listen as Host Richard Diaz and Co-host Vanessa Runs; delve in to the mindset and principals that Macy uses to compete in the world’s most grueling Ultra Marathons and Adventure Races. He has won the event that makes the term “Ultra” seem inadequate; The Leadman, a combination trail running marathon, a 50 mile mountain bicycle race,  a 100 mile mountain bike race, a 10k run and a 100 mile trail run, all at over 10,000 feet in the Rocky Mountains!

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Online Coaching for Runners 02/28 by The Natural Running Network Live | Sports Podcasts

Online Coaching for Runners 02/28 by The Natural Running Network Live | Sports Podcasts.

onlineThe Internet coupled with the advent of Bluetooth and GPS provides a unique opportunity to virtually coach runners online. Join Richard Diaz and Vanessa Runs as they discuss the benefits and provide real time support for one of our marathon running listeners.

It was not long ago that the ability to monitor heart rate was cutting edge information. Now many coaches are able to provide detailed advice regarding a client’s training across the globe! Richard Diaz reveals one of the hottest advancements in running and triathlon training technology.

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A Review of Racing Weight Cook Book

Matt-GeorgieJoin Richard Diaz and Vanessa Runs as they chat with nutrition experts Matt Fitzgerald and Georgie Fear co-authors of the “Racing Weight Cookbooklearn to prepare delicious meals that help you lose weight and keep you lean while you train for your next race.

Every endurance athlete or marathon runner knows that in order to get faster they must drop body fat.  Performance gains generally occur first through proper nutrition. Matt Fitzgerald’s best-selling weight loss program for athletes “Racing Weight” incorporates a simple Diet Quality Score system that guides athletes to eat the best foods in the right amounts throughout the day. The Racing Weight Cookbook breaks recipes into three skill levels for inexperienced cooks, the recipe literate, and athlete foodies.

Check out this episode!

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A case of Running Obsession

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A case of Running Obsession 01/10 by The Natural Running Network Live | Sports Podcasts.

Are you obsessed with your running? Dr Michelle Cleere and our host Richard Diaz and guests Charlie Engle and Vanessa Runs discuss what constitutes a running obsession. For Charlie, it may be he runs for a cure, Vanessa simply loves trail running. Is either healthy?

Listen as our host Richard Diaz and guests, Dr. Michelle Cleere – Clinical and Sports Psychologist, world renowned Ultra Marathon Runner Charlie Engle and Vanessa Runs, discuss the potential for running obsession; when it’s good, bad or downright ugly.

This is a very unique opportunity to visit running for recreation, for health and or therapy. When is the amount of running you do too much? Dr. Michelle’s passion is unlocking the power of the mind so that elite performers can play better and happier.

Charlie Engle turned his life around from being a drug addict to living sober since 1992. He refocused his addictive personality toward running, entering marathons, then ultramarathons, and self-created endurance missions. In February, 2007, Charlie and teammates Ray Zahab and Kevin Lin became the first people in history to run across the entire Sahara Desert, covering over 4,300 miles in what became a 111 consecutive day effort.

Vanessa Runs is a trail runner, as a journalist she has worked as an Assistant Editor, Online Editor. But it was office work, she lived for the weekends and her dog was bored.

In 2012, she quit her job gave away all her possessions, and hit the trails to run and write books. Her first book, The Summit Seeker, hit Amazon’s Best Sellers and Hot New Releases in the Sports & Outdoors category.

She lives day-to-day, bartering for the things she needs so she can live as a nomadic trail runner.

http://tobtr.com/s/5903981

http://www.diazhumanperformance.com

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Crazy arm swing lets your friends know you’re coming

Before I get rolling on this topic, I want to thank you, our audience, for challenging me to research and prepare for you. Today I exposed myself to some fascinating data that has helped me to support my claims in this article. A simple idea with very complex underpinnings that make this something I am excited to share with you.

Arm swing as it relates to running gait, as it seems, is our trademark move. How many times have you found yourself approaching a runner from a distance and come to know who it was by the way they moved long before you could make out their facial features?

Over the years I have written about running styles, what makes a more proficient injury resistant gait but rarely have I touched on how our arm swing influences the way we run. Just this year alone, I have already conducted running clinics in 5 different cities for runners of various abilities, some following the “Natural path” others still unaware of the ill effects of heel striking. Regardless of approach where foot contact is concerned, or the ability to adapt to a revised style of running, arm swing, I have found, is the hardest trait to correct. The way our arms move while we run holds heavy influence over global outcome, where pacing, energy costs and even injury is concerned.

Just for fun here are just a few interesting arm swing styles:

  • ·         T Rex – arms held static in front of ones chest with hands seemingly limp and arms appearing to be unusually short
  • ·         Knuckle dragger – arms held low, like a gorilla, bent a bit forward at the waist
  • ·         Spinner– arms seeming to swirl in circles also in front of the body
  • ·         Muscle bound– shoulders hiked upwards, elbows out, shoulders swinging side to side

I’ll just bet you could come up with a few of your own renditions.

I teach people a method of arm swing that through my research and experience has shown to be extremely effective in guiding us and providing enhancement to forward locomotion, which I am going to share with you, but first, I want to introduce you to some science that I found fascinating.

As I was pouring over some lofty research papers on gait, I was lead down a deep path, beginning with the first and second law of thermodynamics, which speaks of energy costs, then on to a term known as entrophy. Then it was like I was hit with a hammer! Entrophy is a theory that suggests that all things begin in order and then all order begins to dissipate to eventual chaos. This ensuing chaos where humans are concerned is largely responsible to our environment. For example; infants are typically born with the ability to be perfectly ambidextrous. Through the process of selection and parental influence we begin to retrain or corrupt these motor skills. Teaching our children to be right handed vs. left is one way that we introduce imbalance. From these early stages of our lives we begin to form our traits. Another example of this degradation of inherent skill can be found in our breathing patterns. Watch a baby as it sleeps, as they breathe they draw air deeply into their bellies which is far more functional than chest breathing. Take a deep breath; odds are you filled your chest and not your belly. This action draws your diaphragm up against your lungs and inhibits as much as 25% of your potential to take on air. When did this transition occur? This is one of those burning quandaries that I have yet to find an answer for, yet, it like other human motor functions have altered or degraded with time.

Getting back to my point; we, with time adapt and mold ourselves around our personal environments. We develop imbalances, and from these imbalances, physical traits that come to be our nature. Training, regardless of discipline or purpose, is all about honing in on our functional asymmetries. Our arms and legs have the potential to work together to assist our forward locomotion, transferring roles of stability, guidance and propulsion, “if” trained to do so. 

armside  To the contrary, what I have found to be more typical is our trademark moves that are commonly disruptive to our forward progress as runners.  Think of your arms as you might a steering wheel; while driving down a road swinging the steering wheel from side to side will cause your car to travel on a jagged course. Unlike a steering wheel, your arms also have the ability to assist in drawing you forward if they were to oscillate forward and back in a rhythmic fashion. Further, there is an energy potential that exists that can greatly influence your rate of speed while reducing energy demands.

Do this experiment; stand up, relax your shoulders, bend your elbow a bit more than 90 degrees so that your hand is slightly higher than your elbow. While maintaining this angle, draw you hand back to your hip. Think of it as “getting ready to draw your six shooter”. Be sure that your elbow is not splaying outwards but is pulled straight back and behind your hand. You should begin to feel tension where the muscles of your chest connect to your shoulder, much like pulling on a bow string to release an arrow. Now, simply release and relax your arm while maintaining your arm angle. Like a pendulum, you have initiated energy and released it. For many people, this action is cumbersome due to tight pectoral muscles. But this action/reaction potentiates an opportunity to assist the legs in forward motion.

With training, this action can become “our nature” and far easier to perform and will yield a significant enhancement to our running costs, equilibrium and stability. It is a matter of creating order where once there was chaos. Getting our arms into the swing of things so to speak.armfrnt

Another flaw that seems to get overlooked is what we do with our hands. I see various grips, from hitch hikers, slap happy loose hands to tightly balled fists. Clenching your fists is much like clenching your teeth, it causes unnecessary tension. A good hand posture is one that that is lightly cupped not clenched. By simply lying your fingers against your palm and resting your thumb atop your index finger, your hands will come along for the ride without generating any extra stress.

handOne more experiment; the next time you go out for a run, employ this arm swing, try and introduce a rhythm  in where your arms start point is where your hand meets your hip and the finish is where your elbow is in alignment with your hip. Once you have it down, as you are jogging, try doubling up your arm swing speed. I wish I could be there to watch this but since I can’t, I’ll tell you what is going to happen. Your leg speed will double to match your arms. Clearly, this is an indication of the importance and reliance your legs have in relation to your arms.

Arm swing presents an opportunity to improve your running. A good arm swing can minimize lateral rotational movements that can have adverse effect over the way you contact the ground, they can help to propel you forward, increasing your pace and reduce the cost of work. Or, they can help your friends identify you from a far! I suggest you try and give these concepts some thought and find out for yourself what a little intelligent training can do for you.

To find out more about one of our many running clinics, simply visit us at www.diazhumanperformance.com  or www.naturalrunningnetwork.com we would love to meet you!

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The Science of Going Fast with John Cobb 12/13 by The Natural Running Network Live | Sports Podcasts

The Science of Going Fast with John Cobb 12/13 by The Natural Running Network Live | Sports Podcasts.

John Cobb is world renowned for his expertise in aerodynamics, the wind tunnel and as bike fitter to the most competitive triathletes and cyclists in racing. Listen as our host Richard Diaz interviews John Cobb, innovator andJohn Cobb founder of Cobb cycling.

Anyone who is serious about triathlon or cycling competition has heard of the legendary John Cobb. When you have done all that you can do with your training, all that’s left is how efficiently you can move through space. John Cobb is the master of finding power through positioning and aerodynamics. If you have never heard of John or are eager to hear what he has to say about The Science of going fast, you’ll need to listen in!

 

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