Category Archives: cycling

Win. Or Don’t. Life lessons learned from losing at individual sports.

Screen Shot 2014-04-21 at 11.37.03 PMMy kids are the best. They are awesome. They are perfect! Let me tell them how wonderful they are 24/7!

If you are a parent, there is no doubt how you FEEL.

But, now we are hearing different messages from psychologists that all this praise isn’t really best for our kids. We are hearing a new message: praise the work, not the kid.

Experts tell how this plays out. When you tell your kid “you are an awesome bagpipe player!” twenty times a day, your child begins to believe it. They begin to link “awesome” with themselves. But they don’t build a framework of why they are awesome, or what it takes to achieve awesome. Anyone ever heard of Justin Bieber? My 2-yr old makes better life decisions than this guy. While he’s been swooned by millions of adolescent girls, he’s completely lost the ability to discriminate feedback between from fans, and who he really is.  Perhaps this is an extreme example, or maybe its not. Experts tell us too much praise breeds a sense of false sense of security. Kids begin to believe what they are told, but they don’t associate the praise with the action required to achieve this praise.

Apparently, what we should be saying is “I’m so proud of all the hard work you put into playing bagpipes.” While some people may view this as trivial, kids appear to get a different message. They hear that you are proud of the WORK they put each day. They associate hard work with  success. And since everyone likes praise, they focus their efforts on the work to earn more praise.

The world of sport is pretty cool: we can learn complex life lessons while doing fun things that we actually enjoy. But team sports and individual sports give us uniquely different experiences.

Think about it. Its the finals. Your team scores the winning touchdown, 3-pointer, or homerun. The crowd rallies. Fans on on their feet. Cheers. Coach gets doused with the water cooler. In fact a lot of people confuse the vibe that these Norman Rockwell images convey with the actual   achievement of winning.

I love team sports (if you are an LSU fan and have seen a home game at Tiger Stadium, its a whole different state of mind) but they can be confusing for young minds. If you win, great. Why did your team win? Did every player on the team carry out each play perfectly? Did you win because 3 starting players are so incredible they made up for deficiencies on the rest of the team?  Or did you win because the other team made error after error, or had 2 of their best players hurt?

Because each of the three scenarios would convey a completely different sense of accomplishment. If YOU or your kid nailed the game – awesome! “I’m so proud of that key penalty kick you blocked” you may say. But maybe your kid didn’t play their best. In fact, maybe they screwed up big time, but the team still won. What kind of lesson does that convey to an 8 yr old? Is everyone on the team still a winner even if some of the kids blew their position that day? Or maybe the opposing team just couldn’t get their act together. does that make your kid a winner? Does being a “winner” really breed positive feedback for individual skill and inner drive?

I’m a firm believer that team sports can teach you a major lesson: sometimes things happen that are beyond your control (other players, other teams, bad calls from the ref). Team sports offer an immersive environment to build relationships and develop trust with others to help work around unique problems you encounter.

But kids can be overwhelmed with the desire to WIN, and lose focus of the process it takes to have a great performance. Individual sports offer the ability to look uniquely at yourself.  And from a developmental standpoint, this is big. The legendary coach Joe Vigil often says “there are few sports more nobel than track and field. Its you a fixed course and a watch. And there is no hiding.”

Let’s think about this. I’m twelve, swimming the 100 meter butterfly at the state meet. I’ve put in tons of work, and show up prepared. The gun fires, and I’m soaring off the block, stroking as hard as I can, only to show up at the finish one tenth of a second out of first. Next up is the 200 fly. Again, I showed up a few hundredths, or maybe a few tenths of a second off the big win. I have no idea how many times I didn’t win, but it was a LOT!

And in these individual events, the hard truth was obvious. The only reason I didn’t win was because I didn’t perform. Maybe I blew my start. Maybe I blew my race strategy. Maybe I showed up less fit than I needed to be. I was 12, and certainly didn’t have a lot of life experience to make sense of all this. But my coaches over the years were beyond incredible. Each and everytime I didn’t win, they helped me reflect on my limits, which motivated me to overcome these limits, and praised me for what I had done to perform. I learned specific lessons – and won – through losing. But each time, they were things I had control over. And when you have control over the situation, you can improve.

The take home from all this? All these “life lessons” obviously didn’t turn me into Michael Phelps. But they helped me grow as a person. I begin to understand what I was good at, and what areas of my training / life I need to work on. As a 12-yr old, I needed direction, and individual sports gave this to me. I learned to look at myself objectively. Oddly, things still happen to me now, that I can compare to experiences and challenges I learned from competing as a young athlete. And guess what? I still screw up in life, and I’m still trying to be a better person.

We all love our kids unconditionally, and win, lose, or tie, they need to know that. But as for lessons learned from the world of sport, Its up to us to help channel these wins and losses within our kids to help them grow.

Because there was another time I dove into the pool. And that time, things clicked. And a state record fell. And so did a spot on the national rankings. And I understood all the work I put in to make that moment come true. I was pretty pumped. Not only did I win, I grew. And I want my kids to know this feeling too.

a new way to train for running. Lava magazine and Linsey Corbin lead the way

Its not all blood, sweat, and grinding to the same ‘ol tune.

Lava magazine spoke to Linsey Corbin to discuss the innovative things we did together to rehab her injury and get her ready to run Kona. Yup, a 9 mile long run, plus some outside the box thinking = a 3:04 marathon at IM world championships.Check out the full article for the story by Lava. 

Training the old way is boring. Training the new way is faster (and fun!)

Screen Shot 2014-02-13 at 5.08.29 PM

“How to Train Like an Olympian” – NBC finds out!

If you want pull a 1080 Japan air in the half pipe, launch yourself 100 yards on downhill skis, or accelerate a bobsled to peak speed before jumping in, science can help you do what you do, better.

NBC came by our lab for a little demo, you can check it out here. (updated with the video link)

Note:  Just don’t ask me anything about curling…….

Brain Camps and Tri-camp: education for you and yours this new year

Happy NY! and with a new year, hopefully comes new stuff to put in your brain. Some of the knowledge below will help with your patients (talking to you MD’s and PT’s) , some will help your clients (hey coach!), and some is for you the athlete ( yup – come spoil yourself in a complete winter triathlon immersion camp here in Bend, OR). Together, we’ll discuss research and concepts that guide our thought process and training, do hands on assessments, drills, and interventions to help us all do what we do better.

Jan 16-17th
I’m headed back home to New Orleans to teach at the USA Triathlon Certification Course. If you are seeking to get certified as a Level 1 coach, or if you are a current USAT LEvel 1 coach and looking to get your Youth Coaching certification, follow this link for details. As a bonus, I’ll be offering a course on thursday the 16th on “Bike Fit for Performance” – of note, you can register for the Bike Fit talk even if you aren’t planning on going to the full Triathlon certification course. Click here for registration info on both.

Jan 25-26
Calling all Physicians, Therapists, and Athletic Trainers: Join us for the Health Running Course in beautiful and sunny Laguna Niguel, CA. Check out the link for an action packed weekend of peer-reviewed clinical knowledge and hands-on sessions designed to help you help your patients. At the end of the day, run along the cliffs and go for a surf. Not a bad place to be in January!

Jan 31st – Feb 2
Athletes, this one is for you. the REP Lab is hosting its first annual Winter Triathlon Skills Camp. We’ll talk shop, you’ll talk to professional triathletes, you’ll outline off-season conditioning plans and strength routines, do swimming form clinics, performance bike fits, and a 3D instrumented runing gait analysis. That’s right – a complete soup-to-nuts guided plan. Bring your 2014 goals, your gear, and a notepad, because we designed this camp to build a better you and a better season. NOW is the time of the year to make things better  – don’t wait until 2 weeks before your first race! More info in the link.

March 7th -8th
Clinicians, this is not to be missed. Join us at the longest running, running-speciifc CME course out there: UVA Running MedicineThis 11th annual event will be a dual focus on foot and ankle mechanics as well as strength and power development for endurance runners, field athletes, and sprinters. We are very excited to have Dr. Brad DeWeese as our keynote presenter this year. As of today- there are a few spots left for the Saturday hands-on lab, so register soon if you’d like to join us (the lab will sell out). Note: this isn’t a simple link – click here, then click on “live conferences” and then scroll down until you see “UVA Running Medicine” – you can download the brochure and register from there.

A lot of time and energy goes into each of these events to ensure that you have the best experience possible –  Hope to see you soon!

 

Why is stability important for long term athletic success?

Success as an athletes depends on an intact joint, strong muscular support, and specific control from our brain to use the right amount of force for the job. But what happens when our joint is chronically damaged? Is your career over? Let’s take a detailed look at how the body adapts, and even improves with stability training.

Warning: I shot this quickly between patients…..there is some fast talking going on at times…….

Lesson of the day: don’t hold back

A nice reminder to keep your eye on the big picture, but remember to enjoy yourself….
“The idea is to become an old wizard; to live a long and fruitful life and have a family and be healthy and enjoy the ride. And speaking of the ride, why not let it rip? At least just a little bit. Everyone I know who’s really stoked about getting out of bed in the morning does that to some extent.”
–Laird Hamilton

Road vs. Cyclocross Bike Fit: what’s the difference?

A lot of hype concerning the difference between fitting a road bike and a cyclocross bike could be cleared up if we all agree on two simple things: put the engine in the right place, and then adjust for handling and comfort. Let’s break this down.

Saddle position

Your pedals are driven by large muscles surrounding the trunk, hips and knees. In fact, about 98.8% of the force you deliver to the pedals comes from your hips and knees. That’s right, the ankle only produces a very small percentage of your total power. So it makes sense to have the saddle height and setback (also called for-aft position) the same between your road and cross bikes to maximize power production. Why would you select a saddle position that compromises power output? Keep it simple. If you like your current saddle placement on your road bike, there is zero reason to change it on your ‘cross bike.

Handling and comfort

Good bar position allows you to move around while properly weighting the front end for corners and technical terrain | Photo © Jill Rosell Photography

Good bar position allows you to move around while properly weighting the front end for corners and technical terrain | Photo © Jill Rosell Photography

Okay, now here’s where things are a bit different. Instead of rolling your slick tire down fresh asphalt, you’ve got to contend with dusty pumice, wet grass, rocks, roots, and the nutrient ‘crossers crave: mud! In short, it’s critical to have a good handling front end. This means that you want to have a little less weight on the front so that you can lift your front end over obstacles easier. Careful though, too little weight on the front end will bring your torso too upright make it hard for your front tire to bite and send you skittering wide towards the outside of the turn. Let’s see how this all plays out in fit.

  • ‘Cross bikes typically have a higher bottom bracket. If you were smart, you’d kept your saddle in the same place as your (properly fitted) road bike.  This means that your saddle is higher in the air than your road bike. Since your saddle is higher, your handlebars also need to be higher.
  • Hand-grip placement for optimal handling: A lot of people rarely use their drops on their road bike. Then when on the ‘cross course, they find that they are forced into the drops on steep downhills to brake and get a better grip on the front end. Most riders find the bike is much more stable when conditions get squirrely if they use the drops. So if you are going to be in the drops, make sure you are comfortable.

So what’s the secret recipe to make sense of it all?

It’s simple really; the goal is to get the bars a bit “closer” to you. And you can do this in three different ways. You can run a shorter stem to move the bars closer, you can run your bars higher (by putting a few spacers under the stem or by using a stem with more rise), or a combination of both. I typically recommend that riders start by raising their bars first (because this usually only means moving spacers or flipping a stem). Setting up the bars with some combination of “up and back” will allow you comfortable access to the drops for good grip and handling, and while still allowing you to have optimal engine placement so you don’t lose any precious watts.

Powerful, sketchy, and somewhat comfortable. Yeap; sounds just like ‘cross racing!