Kaiser Healthcare Professionals - Thrive Cycling Team Clinic Series

I am psycehd to work with the Kaiser Healthcare Professionals - Thrive Cycling Team. We will be conductinng a series of clinics through the summer in preparation of the team's September cycling goal. Our first session - tomorrow, starting at Victory Velo at 10 am with start with chalk talk covering...

  • Importance of bike fit - performance, comfort, prevent overuse injuries
    • Bike fits individual vs body fit bike
    • Optimize knee as a fulcrum
    • Optimize/balance muscle tension - glutes, quads, hamstrings
    • Balance performance with comfort  
      • Sit bones and trunk support body weight vs arms/hands
    • Neutral fit to allow for adaptation of intensity and terrain changes
    • Complement with off-bike strength – glute activation, hip mobility and stability, core stability –       ultimately improve position, pedaling efficiency and power
  • Posture – neutral spine relatively level pelvis – pillar of strength
    • Strong platform/base from which to move, and generate movement and power  
      • Pedaling leverage
    • Sit back in to glutes, chest high
    • Importance of developing and following a dynamic core workout - hold thru movement demands
      • Challenge, engage stability, mobility, coordination, balance, fire neural system
    • Generate, transfer power to extremities
    • Facilitate efficient deep breathing
    • Efficient pedal technique - clock
      • Explanation
      • Optimum ankling – find the tangential force  
        • Vary based on individual’s pedaling style and load
        • Terrain and intensity 
          • Heavy load – climbing, lower rpm – drop heel
          • Flats, less load –higher rpms – heel remains high – reduced movement

We will then hit the Auburn foothill, roads less traveled for on-bike skill building, including...

  • Bike handling –
    • Stay alert
    • cornering
    • descending
    • drinking/eating on the bike
  • Group riding protocol and etiquette
    • Pointing out objects
    • Overlapping wheels