for the endurance athlete
As an endurance athlete we put ourselves through countless repetitions of the same motion. Repetition is important to create motor memory and a solid foundation in which to build your sport upon. However, if repetition is created poorly or stuck in a compensatory action, dysfunction will occur and performance will begin to decelerate.
Focusing on the the endurance athlete, Exercise and Biomechanic Physiologist Jessica Laufenberg has created a place for athletes to come for motion, analysis and strategy. What can this mean for you?
Biomechanic analysis can quantify movement in a way that can move your athletic performance to the next level. Looking at movement dysfunction of an uninjured athlete is just as important as looking at movement of those dysfunctions as a result of injury. This type of look at mechanics assist in creating a comprehensive plan
ATHLETE STRATEGY SESSIONS
Athlete strategy sessions are build for the endurance athlete to receive laser focused time on a particular problem or issue to problem solve. These types of sessions are meant to supplement what you are already doing versus replacing and are for any swimmers, cyclist, runners and triathletes (for example, if you are self-coaching or working with a coach). Jessica uses a combination of data, expertise and strategy. These sessions a provide a solution you have never been able to find before or a resolution to a problem you've never been able to solve.
Some examples of how to use your Athlete Strategy Sessions are:
1. How to use your technology to its full potential.
2. Running heart rate issues.
3. Complete bike fitting and overhaul for optimal performance.
4. Wanting to go faster and produce more on the bike, and how.
5. Chronic nutrition issues while training and racing.
6. Creating a nutrition plan based on bike power output.
7. How to properly digest your bike power data for performance.
8. Heart rate too high during running.
The structure of the Athlete Strategy Sessions are a minimum of a 1-hour session, and are billed hourly at $125.
Contact Jessica to discuss what you would like to strategize about today!
Below are some samples of strategy sessions complete with Jessica over the years. Nothing is out of reach to solve!
CASE STUDY - Male runner and triathlete looking to improve running efficiency, economy and stride. Came in with high heart rates no matter the pace and training did not seem to solve the issues. Here is what was complete:
1. Completed a run stride evaluation and corrected foot landing, cadence and posture.
2. Provided corrective exercises to strengthen weak areas.
3. Created a run plan of action to work on the new run gait and work his body into it slowly.
Below is after two weeks of the new plan:
"You must have been reading my mind as I told was talking to Aaron tonight and said I needed to get a report out to you. The fact is... I believe I have made tremendous progress but much more to do. I do the exercises, especially the lunges every day. I felt it in my gluteus for awhile but it’s lessening. I find myself wanting to get running, which for me is a first. When I run on a treadmill I do the tape and my crossover seems to be gone, at least it seems like it. I find myself at about a 10:09 or under pace when running a 5K which is down from 11:20. I find it hard to believe how laborious I was making running. I do run with the metronome and I frankly don’t care if people move away from me on a treadmill! 😀. I seem to no longer have to focus on the Lace Tie and push off. My biggest question is will running with the metronome ever increase my speed or does the metronome need to change. I feel I am getting stronger, and I think Aaron would attest to my excitement of running and how I’m dedicated to making it even better. I am currently in Texas without a HRM but I feel that my HR has also decreased dramatically. It’s incredible, but like Aaron tells me ... running at a 10:05 pace is much easier than running at an 11:40. I will send you some charts from training Peaks, but think waiting on the hr info and verticle oscillation and other metrics gained with an HRM would give better detail.
I’m so excited about this new love of running. Best $ I’ve spent in my training years. Can’t wait to have the follow up with you but ready to take it slow. "
CASE STUDY - Male cyclist who rides 3-5 times per week year round and participates in long distance bike events. Past events had always yielded in cramping, extreme fatigue and having a hard time finishing events of long distance and/or thousands of feet of climbing. What was suggested:
1. Provided a hydration plan to practice during each training ride.
2. Laid out a nutrition and electrolyte supplement plan for training rides and the event.
"Coach Jessica, we had an awesome time last week in France. The training rides were hard, so was the L’etape, but the nutrition and hydration plan you got me started on really made a difference. Amazing how much better you can feel during, and after a challenging ride if you take care of yourself. I was very conscious of drinking, and eating during the race. Previous, I would just ride hard, and when I felt crappy, I just pushed harder, not taking into account that I was just blowing myself up
So… thank you for taking time to explain “Scratch” to me, as well as how many electrolytes I need during a long, hard ride. It really made a difference."
CASE STUDY - Female triathlete looking for more comfort and power on the bike. During a fit session with the Type-R we changed the following:
1. Removed shims under her shoes.
2. Improved overall fit position.
3. Changed from 165mm to 155mm crank arm set.
4. Provided off-the-bike corrective exercises to improve muscle balance.
5. Instructed on pedal stroke balance, torque angles, pedal center offset and cycling dynamics.
6. Changed saddle.
Here is a summary of her first ride:
"Did a 1.5 hour CP class today and WOW!!! I upped my power by 10 (I think i can go just a bit more) and was able to COMFORTABLY keep that 93 cadence and was super comfortable in the seat, the position, etc... When you are in road ear (55% of FTP) at 88 RPM's that crankset just spins itself. It's like pedaling through butter. I got some comments about how smooth I looked and no rocking in the saddle. At one point I was pushing 3.0-3.2 W/kg which I have not done in class. Best $2000 bucks spent. Hard to explain just how smooth and comfortable it all feels. "
MOTION ANALYSIS WITH THE LEOMO TYPE-R
The Type-R motion analysis technology is a step up to dialing in your ideal bike fit or improving your training and racing. The analysis software will help determine your pedaling print and how to improve performance, efficiency and cycling motion. Quantitative data allows us to look at such things as your cycling dead spots in your pedal stroke, the best power and cadence combination and pelvic rotation and motion. This type of analysis is very helpful in dialing in or refining a riding position. The Type-R can show in real time what the impact of changing a position will do to power and cadence. It will provide feedback to signal a decrease in power production or a biomechanical change in position that could lead to injury (for example more aero is not always the best position for power, cadence, speed and injury prevention).
They Type-R has 5 sensors that are set on your body (one on each cycling shoe, one on each thigh and one on your lower back). A head unit pairs to the five sensors, as well as your power meter and heart rate strap. The data collected during a specific fit session, testing protocol or just a ride can shine light onto why power is lost, pain starts or just generally why riding becomes more uncomfortable over time.
There are two service options for motion analysis - Bike Fitting and Coaching and Training.
BIKE FITTING motion analysis with type-r
Choosing Type-R motion analysis during your bike fit is the next level of analysis. The Type-R will show if there are imbalances in your pedal stroke and why they are occurring. For example you may be dealing with a lot of knee pain and low pack pain. An analysis of this movement pattern may show there are a lot of dead spots (decelerations of power and a lack of smoothness) in your pedal stroke on the lower quadrant of your left leg and a many on the upper quadrant of your right leg during the cycling motion. The outcome of this would be a change in your bike fit, change in crank arm length and corrective motions on and off the bike for improved performance.
CASE STUDY - Male triathlete look for saddle comfort and no stomach issues while cycling. We had thought his stomach issues were from his nutrition plan. During a few fit sessions and a Type-R testing analysis we changed the following:
1. Raised the aero bar set up by 1 cm.
2. Changed saddle.
3. Provided off-the-bike corrective work and more focus on using right leg more while cycling (Type-R showed lack of control muscularly on right leg).
Outcome: After one ride with a less aggressive position and new saddle, rode a 40 mile course 10 minutes faster at 10 watts less for NP. No stomach issues as well. Over the winter focusing on strength training to improve muscle balance. During hard work efforts concentrating on engaging hips and legs more for overall control.
You may choose this as an add-on to your bike fit session. You will wear the Type-R during your initial bike fit on the dynamic fit unit. This analysis can be used on any of the following:
Current bike - You will be analyzed while being fit on our dynamic fit unit. You will wear it while riding your current bike with the new fit position.
New bike purchase - You will be analyzed while being fit on our dynamic fit unit. You will wear it while riding your new bike.
After the bike fit session, you will be provided a plan with corrective actions to improve your cycling performance.
Type-R Motion Analysis – Bike Fit Add-On $99 (Dynamic Fitting Only $300, Dynamic Fitting with Motion Analysis, $399)
coaching and training motion analysis with type-r
Looking at motion while training and racing is highly valuable for a coach to provide informed decisions on power and cadence. The data provided by the Type-R gives a way to quantify and track motion in a real-time training and racing environment. This will long-term increase communication and instruction between coach and athlete.
There are four different protocols available to look at different cycling situations such as climbing position or aero position. During the initial consult (via phone, email or in person), we will determine which protocol(s) you will complete in the testing series. Each testing protocol is 70-90 minutes in duration and are completed in house on the CompuTrainer with the Type-R device.
After each session, you will receive an analysis of your test with a plan consisting of corrective exercises and training suggestions for your current training plan. If you are not coached by an SBR Coach, we will provide this analysis to your coach upon your request.
Below are the types of tests to complete with the Type-R indoors or out.
MAPP1 – Climber/Road Cyclist $249
This is for the climber at heart. You will complete a Dead Spot Score test (78-minute test) and a Standing vs Seated test (77-minute test). Each test will be completed over a 2-week period, however no closer than 3 days apart. You will ride your bike and collect data during the testing protocols. After both tests are completed in-house, a third meeting will go over your data and cycling plan.
MAPP2 – Time Trial/Aero Position $249
This is for the time trial specialist or triathlon cyclists looking to find the most comfortable aero position with the highest mechanical advantage. You will complete a Dead Spot Score test (78-minute test) and an Aero/TT Position test (73-minute test). Each test will be completed over a 2-week period, however no closer than 3 days apart. You will ride your bike and collect data during the testing protocols. After both tests are completed in-house, a third meeting will go over your data and cycling plan.
MAPP3 – All-Rounder $449
Looking to check all your positions? Have a road and a TT/triathlon bike? Choose the All-Rounder package to test your climbing position, aero position, dead spot score and your best FTP/cadence combination (85 minutes). Each test will be completed over a 4-week period, however no closer than 4 days apart. You will ride your bike and collect data during the testing protocols. All tests are completed in-house, with a fifth meeting to go over your data and cycling plan.
MAPP4 – Retesting $99
After you have completed any of the above testing protocols, you may retest with analysis and receive test time on a CompuTrainer and analysis time. The cost includes one testing protocol and one analysis of the test.
Rent the Type-R for your next training session (must have previously performed one of the testing protocols above)
Type-R Rental - $20 per hour, for every hour there after $5 per hour
Type-R Post-Ride Analysis - $100 per hour of analysis