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Dinamic

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  1. Dinamic
    " Leg Spring Stiffness (LSS) is a model of elastic energy in the leg, assuming it acts like a spring. It is the maximum vertical force a person generates in a step divided by the displacement during ground contact time." Hope that helps
  2. Dinamic
    I don't disagree, and that is exactly my point, the difference between a lot of 20min 5km runners and a 15min 5km is not going to be cadence it is going to be stride length. Your speed is simply stride length * cadence. However a lot of athletes still hear the mantra that you have to run at 180spm and to do so they shorten their stride to achieve a cadence of around 180 thereby handicapping themselves. If you are running at your easy pace you should not generally be running at 180 spm, If you are running at 180 strides / min and your pace is say 6 min a km then your sl is going to be 0.92m/stride. Your limiter is not cadence your limiter is stride length. Can we train to improve stride length? Some Factors effecting Stride ( not exhaustive ) leg spring stiffness, ground contact time, range of motion, strength, muscle recruitment, running form, weight. and yes aerobic conditioning. Some of these automatically will improve over time with consistent training but others would benefit from applied specific training.
  3. Dinamic
    I happen to believe that stride length is a very important metric. In fact I would argue that it is what differentiates between ave and top runners. Brownlee when doing a 10km was recorded as 180 spm with a stride length of 1.84m / stride ( approx 1/1 to height) Mo Farrah on a 10000 183 spm stride length 2.01m/stride for a ration of 1:1.15 One of my Age groupers ( 17:30 5km ) 179 spm stride lenght of 1.59 with a ratio of 0.87 Just for ****s and giggles Rudisha in the 800m ran at 194rpm with a stride length of 2.45!!! ( ratio of 1.29/1 Most age group runners have a short stride length and compensate by trying to increase cadence to increase speed. The 180 spm came about from Daniels observations of top class track athletes racing at significant speed not running at easy or steady pace. Your cadence has to be in proportion to your speed/effort. Lastly over striding ( ie landing with the knee significantly behind the landing point ) is often to due to lack of propulsion and limited range of motion and stability all things that can be worked on rather than deliberately shortening your stride to match an arbitary number
  4. Dinamic
    Ok if you want to be pedantic call it an accurate measurement of Vo2. It still gives the best measurement of effort over real time compared to HR / Pace. By the way the the the the quote you used was made by Alex Hutchinson in 2018, As the link you kindly supplied showed he did a further article in 2020 which concluded. "But for now, if you’re in the market for a running power device—and if what you really mean by that is a consistently repeatable estimate of oxygen consumption—this data suggests that Stryd is your best bet." This was based on his reading off a study published in the European Journal of Sport Science which concluded that Stryd was " the most repeatable technology for all environment, with the best concurrent validity to Vo2. STRYD is the most recommended tool. We encourage practitioners to use this device." So call the metric what you want, for ease of communication we are saying power, does it allow athletes to better understand their pacing, there efficiency, there form? Anecdotal evidence from the athletes I have personally worked with it yes, because it is accurate, consistent and repeatable.
  5. Dinamic
    The STRYD might seem pricey up front but I have athletes that have used the same one day in day out for over three years without issue. When you add in the undisputed accuracy, the additional metrics like form power, Leg spring stiffness and now with the ability to take wind into account it is a steal. Think about how much you pay for running shoes which you will change every 6 months or so. There is a reason some of the worlds top Triathletes and Runners are using STRYD.
  6. Dinamic
    10 - 20 sec intervals at max effort with 40 sec to 2 min recovery are going to force a different training adaption to do 60 sec on and 60 sec off. I actually often prescribe very short intervals, 10- 20 sec in length as a way of improving NM power and recruitment. ( Obviously depends when in the periodisation.) In the majority of cases this will be out on the road on a hill but I do have athletes who are forced to do these type sessions on a treadmill. I know a lot of people feel that the treadmill is a poor substitute for road, but hey I had a novice female Veteran runner do a 9:00 Up Comrades with 80% of her running done on a treadmill. Also Greta Waitz multiple world champ at 10 000m and marathon trained large proportions of her runs on a treadmill.
  7. Dinamic
    A suggestion on doing your speed session, 20 sec on 40 sec off seems to be more about anaerobic Capacity building so bearing that in mind I would advise after a solid warm up with some accelerations, stand on the side of the treadmill and put the speed up to 20 sec pace, when ready support yourself on your hands on the rails and jump on, you will be able to be running within a stride or two. At 20 Secs put hands on rails and again jump off. So you dont have to build up pace and slow down. Obviously the distance on the treadmill will not quiet match what you actually do but the important aspect of this session in the 20 sec and the recovery for a short duration can be static.
  8. Dinamic
    If you are using STRYD then there own analysis platform PowerCentre uses a Power Duration Curve which was broadly based on the GC system
  9. Dinamic
    I like your point re what we call it? A new product that we are involved with is a swimming paddle using similer tech as the STRYD. They have made a conscious decision to use the term FORCE measurement and IMPULSE rather than POWER and avoid that whole argument.
  10. Dinamic
    A case in point I have an athlete who recently did 2 * 10km run within a month. One was flat the other had some climbs. In both cases he averaged 305 watts. In the case of the flat he held 3:45/km in the case of the other 3:50/km. in the 2nd his Run efficiency was impacted by the hills from .99 to .97. If we then calculate the course CVI we can then establish individually how elevation impacts the individual runners efficiency and can then accurately predict times at various power over differing known courses.
  11. Dinamic
    Can I also recommend The secret of Running by Hans Van Dijk and Ron Van Megan. Bit dry but great research.
  12. Dinamic
    One of the biggest markets for STRYD is in Germany and trail runners have been amongst the biggest users.
  13. Dinamic
    Hi there In March there was a study published in the European Journal of Sports Science which looked at different running powermeter options. They concluded that with the stryd in particular, " the running power measurement error is very limited, so this external load variable can be confidently used to monitor performance changes for medium to high level athletes."
  14. Dinamic
    If doing swim analysis yourself, make sure that you focus on causes not symptoms. By that I mean a lot of people see legs dragging and they assume it is an issue with the kick. 80% of the time it is with the front end of the stroke. So unless you can work that out yourself go see a swim coach.
  15. Dinamic
    Interesting, have never looked at Raynards programmes, but there does seem to be a pattern. Also a lot depends on the % of differing intensities as well.
  16. Dinamic
    Some of them are looking to get Kona slots, in their respective age groupers and yep your right not everyone has the opportunity to do that amount of load. If you have a job and family bloody difficult, only one its doable.
  17. Dinamic
    A number of my age group guys are doing around the following ( depending on specific strengths weaknesses) Swim 12 000m/week Bike 11 hours Run 75km Puts on helmet and ducks for cover
  18. Dinamic
    We have a few people out your way. DM me and I can maybe put you in touch with a some
  19. Dinamic
    I was fortunate enough to be selected to go on their first course for Coaches in 2011 at Loughborough in the UK, their approach just makes so much sense, I call it physics 101 of swimming as it is all cause and effect. The Swim smooth blog each week is also very useful to sign up for.
  20. Dinamic
    Henley you are spot on. Drills for the sake of drills are pointless. A drill is there to address a specific issue eg 6/1/6 rotation drill is to improve the swimmers rotation and avoid swimming flat. This in turn will improve the recovery and reduce likelihood of amongst other things cross over, see what I mean by cause and symptoms. Another classic example is when people see themselves with legs low in the water they often believe this is a flaw in their kick, when the reality is that it is more likely to be caused by their stroke, ( again symptom being confused with cause). Swim analysis should allow the swimmer to 1) see the differences between correct stroke/body position and their own. 2) reflect on what causes these differences 3) explain what needs to be done differently to minimize the differences 4) practice appropriate drills ( sometimes dry land) to reinforce correct behavior. The important thing here is if the athlete understands why they are doing the drill ( and all too often they don't ) they are more likely to do it, to do it with concentration and an understanding of what they are trying to achieve and gain success from doing it. I know, easier said than done. very cool profile image by the way, bull mastiff?
  21. Dinamic
    You would be astounded at the number of people who when seeing themselves swimming above and underwater remain clueless at to how to correct. They confuse symptoms with causes and don't consider the impact of how one aspect of their stroke can effect the other. So not as simple as you may think.
  22. Dinamic
    Word to the wise, don't get the Mrs to coach you. No disrespect to her abilities but that way demons lie. Not good for Matrimonial bliss.
  23. Dinamic
    Sounds like you had a great time, so planning on getting in training to get yourself there as an athlete?
  24. Dinamic
    I hear that you dropped Miranda C on the Bike......
  25. Dinamic
    That will not help your pwr/kg!
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