Fast vs. Hard
Something cool happened in training this week: Going into my fifth summer as a long course athlete, I finally started to feel fast.
How did the happen? - I decided to do an ftp test. For fun (weird. I usually don't like these at all). Mid-test, something clicked with brain and body position and suddenly, I wanted to make my body a smaller, tighter, forward-moving machine. I was undestanding Graeme Obree's crazy bike position. I was paying attention to heart rate (good whip and pace tool for tests), so I looked at my power data later. About this time? A 20-watt jump, without a jump in heart rate. Crazy.
Then, I decided to see if this tight body line/balance/whatever I was doing on the bike translated to running. It did. I magically discovered high knees, too. I started out a threshold-paced interval running a 7:27 -- by the end, I looked down and was extremely surprised to see a 6:50. Wha?
Why did this happen?
- I've been doing a lot of functional movement work throughout the fall. Hey! Connecting my upper body and lower body? Useful! Maybe I do need shoulders to bike and run!
-Lately, I realized it was far more efficient to run straight than the side-to-side quasimodo thing I had been doing.
-Along with the millions of functional movement lunges, I've been drilling weekly. Pose bike drills. (the magic of dropping one's heel!), Running drills, including my favorite -- running up parking garage ramps (we lack hills in Chicago) and just noticing weird balance things, and bits of pain and deciding none of them were okay and working on the puzzle. Being okay with running and biking more slowly for the last month.
-Maybe those mirror prioceptors are doing something? I was reading about mirror prioceptors -- and our ability to mimick movement. Theoretically, Jens Voigt's tribe of children all have an advantage as cyclists, just because they get to follow daddy Jens with his superior cycling movements. Thinking this couldn't hurt, Sufferfest videos and cycling and running films, like The Flying Scotman, all frequented the Pain Cave -- even during easy, spinning drill days. I've also made an effort to NOT pay attention to the runners with poor form on the running path and follow the gliding runners with beautiful form.
-Realized "feel" and accurate descriptions of movement count. Maybe it is because I went to art school and have the head of a designer -- but my training thought it that perceived effort and "feel" of movement matter more than watts and pace ever will -- although they are amazingly valuable verification tools.
So now what? - So, I know work works and definitely know how to work hard -- but any thoughts on what else I can do to work fast? Has this sort of body movement epiphany happened to anyone else? If so -- when? what was it? and what did it for you? Can I join the varsity squad now?
Comments
The best part is the connection and awareness to your body that you seem to be gaining. That will help you for a long time!
#2 - x2 what mike said. It's not so much "one thing" you need to do, but rather that connection between (A) how you are doing it and (B) understanding how you can improve it...that's what really matters. Develop that and there's almost nothing you _can't_ do!!!
I'm on my own journey to find FAST! I'm curious...What kind of functional exercises are you doing?
Seriously - this is awesome stuff and so amazing to hear you've had such incredible results! I had the same, "things tend to go much better when the upper body and lower body work together," wake-up call after visiting the PAP guys back in January. I'm still rebuilding and need a ton of work, but I can already see the differences that it's making (a z1-2 run pace a full minute faster than where I used to run, for instance - which is awesome, considering I'm still technically on the injured list and really can't muster more than z1-2 right now!).
Keep the updates coming - every now and then I need a kick in the pants to get back on the functional movement bandwagon and testimonials like this will do it!
FMS exercises - After visiting nearly everyone certified in FMS in Chicago, I found an excellent, excellent chiropractor/FMS guy who also happens to be a triathlete and works with some elite cyclists. I've been seeing him 2x/week since November and the exercises have varied, depending on what I needed to work on. Bazillions of different lunges (my "favorite" are the one-legged reverse lunges while hanging on with opposite arms to the TRX straps), re-learning how to breath, really focusing on how to brace, many variations on bridges, etc. Instead of a magic set of anything that fixes everything, it has been a like playing the opposite of Jenga -- move one piece, maybe reveal what other pieces are now unstable, and keep an eye on the overall whole.
I've also been diligent about observing my own cycling and running technique. Like, my brain hurts like I'm a newbie when I'm done with a workout. This and drills have been so helpful!
Awesome Beth!
Dana, I assume?
Yes. Dr. Dana.
Body movement as an art form. Think ballet, or the jazzy athleticism of an NBA player; a major league shortstop or centerfielder; a pole vaulter or Greg Louganis diving from the platform. To get there takes several things you describe:
• an internal image of what it looks and more important feels like;
• time and the willingness to deconstruct the elements of the movement and work on all the individual compenents;
• developing the strength required to make those movements seamless.
I don't know if there really are any natural athletes, just people who are more willing to be obsessive about getting all the elements right. It's like the old joke, "How do you get to Carnegie Hall?"
Practice, practice, practice.
One of the things that really motivated me to start thinking about this was Sheila Taormina describing her struggles with learning how to fence -- which I did in college. I realized I had the benefit of an amazing coach, who described the whole feel and philosophy of fencing in about two sentences in my first lesson. Big picture in head, I always "knew" what to do. So, I realized swimming, running, and biking must also be like fencing -- understand the big picture and then refine, refine, refine -- That's what's interesting to me in this sport right now.
So -- good question for everyone -- how would you describe running, swimming, and biking "feel"? My fencing description: "Your arm, from, the elbow, is an extension of your blade and body always follows blade. You also need to think of your body from perspective of your opponent and try to get it all behind the bell (guard) of your weapon."
Wow Beth, that's really awesome! I used to fence epee in college, and I can totally relate to what you're trying to say. I had the privilege of training under Michael D'Asaro Jr. (quite an interesting character), and I certainly learned a lot about keeping the "big picture" stuff in mind while focusing on the smaller details. The multi-facet nature of the sport really played a role in helping me pick up the finer details of triathlon. It's been quite some time since I last fenced, and I'll have to go back to it at some point just to refresh myself on that state of awareness.
High five, fellow epee fencer!
My new fencing/triathlon parallel for this week? The lunge position is actually amazingly similar to good neutral pelvis position for running - which really is a series of tiny lunges. The trick is just to do it with both side of the body. Who knows? Maybe footwork drills would help triathlon.
x2 what John said as I've also been a little lazy about core & functional work. Very motivating thread though, so thank you!