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High Resistance Training

  |   Performance Training, Photos   |   No comment

At ASP we pride ourselves in technology. The Keiser M3+ Indoor High Resistance bike allows for excellent training load monitoring of our athletes and cyclists’ programming.


Particuarly, this bike’s concomitant high resistance setting and HR monitoring allows for us to develop localized aerobic enzymes and mitochondria within the specific tissues used to compete in the reference sport.


With its very high resistance settings we can induce similar training adaptations one would attain in steep hill riding. The advantage here is the total control of the intensity, duration, and environment of the cycling. Heart rate, wattage, resistance, and distance are all tightly monitored in real time right there in front of the rider on the screen. Overall, the fine tuning of exercise prescription with the Kiser bike can allow a superior training adaptation more so than attempting to account for all variables while cycling outdoors.

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Ground Strike (Continued)

  |   Injury Prevention and Care, Performance Training, Photos   |   No comment

Expanding on the positioning upon foot strike when running:


Another factor that comes into play when talking about “overstriding” when running is an unwanted deceleration.  If the foot strike is out in front of the body’s center of gravity, then the leg is going to have to brace itself for impact and decelerate the body’s forward momentum.  If you look at a picture or a slow motion video of someone running with this type of flawed mechanics, you can see how the body must compensate for this “overstride”  by applying force to the ground in the opposite direction that the body is running just to maintain balance and remain upright.  With the main goal of running being to move forward, it is counterproductive to decelerate the momentum createdevery stride by applying force in the opposite direction, not to mention an unnecessary expenditure of energy.


There will always be a deceleration aspect to a running stride, but if the body’s center of gravity is in front of the ground strike or even right above it, the impact is much less severe and the energy expenditure is much lower.

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ASPeed – The Biomechanics of Running

  |   Injury Prevention and Care, Performance Training, Video   |   No comment

The importance of proper foot position during ground striking.


When sprinting, the foot should strike the ground directly underneath; or ideally, a little bit behind the body’s center of gravity. There are several reason for this.  One reason is momentum. In order to use the body’s natural momentum to our advantage the ground strike needs to occur behind the center of gravity. That way we can continue to drive the knees underneath our body.


Looking at the overstriding picture in the video, you can see that the lower body is forced to create its own momentum by pulling the upper body along rather than letting the body fall forward and letting gravity create the momentum. The extra pulling responsibility placed on the lower body during overstriding also puts a lot of stress on the hamstring and puts one in jeopardy of pulling a muscle.


Another reason the foot should strike the ground under or behind the body’s center of gravity is leverage. When sprinting, we want apply force to the ground using triple extension (extension of the ankles, knees, and hips). The way to achieve the proper leverage for this triple extension is keep the ground strike under or behind the center of gravity. This will ensure a good shin angle in relation to the ground, let the foot to hit the ground in dorsiflexion, and allow force to be applied to the ground using all of the muscles in the lower body from the hips down.

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