- 2:00 how do you access physical care when in-person visits are no longer possible
- Check to see if your rehab team is doing virtual appointments
- A good therapist can assess issues quite well simply by talking to a client
- 4:30 in these uncertain times, it’s extra important to focus on your ‘why’
- 7:00 prehab: avoiding injury before it happens
- Most injuries in endurance sports are overuse, and therefore avoidable
- Example of drinking plenty of water when sitting down to work will force you to stand periodically to go to the bathroom
- 11:30 managing the transition from riding outdoors or a mix of outdoors and indoors to riding exclusively indoors
- Respect adaptation - give yourself time to adapt to the new modality
- Injury happens when force / load exceeds capacity
- Respect the 5% - 10% difference in ability to generate power indoors compared with outdoors
- Build-in some short breaks if riding indoors
- Take the long view and avoid overcooking any individual workout
- 22:30 Jon’s thoughts on integration of physiotherapy and bike fitting
- 26:00 innovation in bike fitting technology and practice
- 28:45 how often should you reevaluate your bike fit?
- ‘A bike fit is more like a haircut rather than a vasectomy’
- Get a fit anytime you change your training, your equipment, or your goal race
- 32:15 the role of the Virtual Wind Tunnel testing tool in bike fit
- Very useful in the right hands, but potentially harmful when misapplied
- 35:30 Gebiomized pressure mapping in bike fit
- 37:30 the value of training teams
- Communication between the team members is key
- 39:30 the value of resistance training
- Integral as part of the big training picture, and potentially very advantageous, but can be done wrong and be harmful
- Use resistance training to restore balance to the body. Imbalance is often exacerbated with swim-bike-run training.
- 43:00 resistance training programming
- High load, low reps for strength development (3-5 reps of 5-9 sets for the training session). Load should be high enough that you cannot do 6 reps.
- 2-3 sessions per week, scaling back when closer to racing
- Low load for isolation exercises intended to restore balance: practice makes perfect. Ideal for early season / offseason
- 49:00 stability and mobility: stability should come before mobility
- 54:00 warm ups
- The focus should be to increase body / muscle temperature. So wear clothes appropriate to increasing that temperature.
- Include some target workout / race pace work
- Get the muscles firing with neuromuscular activation work like the classic A, B, C drills
- 63:00 be kind to yourself! Health and family come first.
- 68:00 support your local small business!
To learn more about Jon and his team at Intrinsi or to book your virtual appointment, please visit their website.
