Three Attitudes of Triathlon

Part III - Aligning

Re-cap

In the previous two months, we explored two attitudes of triathlon – yielding and joining – tools in our pursuit of effortless power as triathletes.  These attitudes profoundly impact our approach to training and racing – and hence, our results. Here at “T-2”, we transition to our third attitude/approach – running and alignment.

Weight, weight, don’t tell me!

Effortless power starts by tapping into available forces we don’t have to generate ourselves. What external force is available when we run? Dismounting the bike at T-2, we touch the ground for the first time in the triathlon. We’re back on Earth, anchored by gravity!

There is no way of controlling or escaping gravity. We have three choices: 1) fight and resist, 2) surrender and resign or 3) align and rebound.

Running is an opportunity to empower our relationship with gravity – to align and rebound. With each running stride, we leap into the air – and fly! Minimize time on the ground and we eliminate virtually all of the friction that impedes forward progress. Great runners spend most of their time flying – with brief snappy foot-strikes. (Perhaps the runner’s high can be attributed to this “airtime”.) Gravitational alignment minimizes the time we are anchored to the ground, minimizes the incurrence of injury and maximizes “airtime” by providing a strong launch for each leap into flight. To run fast and long, we need harmony with gravity.

Correct pelvic orientation is the first step in aligning our bodies with gravity, and begins with core strength training – to improve running efficiency, hydrodynamic body position in swimming and pedaling efficiency in cycling. If you heel strike when you run, your pelvic core trails behind your feet.

Take a Walk

Balance and coordination are also essential for alignment and kinetic intelligence, requiring good proprioceptive skills.  This month, let’s focus on a simple meditative exercise to improve proprioception: “Tai chi walking”.  Initially this may not seem relevant to running – be patient.

Conduct this exercise barefoot, in a large, quiet room without carpeting – for easier balance.  Walk in slow-motion across the room, synchronizing slow, deep breaths with your steps. Relaxation is essential for proprioception. Imagine that you are walking on the bottom of a tank of water, almost weightless.  Knees are slightly bent and the pelvis is tucked so that the sacral and lumbar areas of your lower back lengthen. Tuck your chin without bowing your head forward so that the back of your neck lengthens and you feel a cord of energy extending up from the crown of your head to the ceiling. Walk gracefully, smoothly, and very slowly. 

The Sequence

First place the front foot straight (parallel) and slowly advance your beautifully aligned torso so that 60-70% of your weight moves over and through that front foot.  (Your knee should not pass beyond your toes.) Now slowly return all of your weight to your back foot, peel the front foot slightly off the ground and place it back down at a 45-degree angle – “turned-out”.  Advance 100% of your weight through this turned-out front foot, then slowly lift and advance the rear foot forward, place it straight (parallel).  In this sequence, each step involves three weight transfers: 1) Exhale as you advance 60-70% forward on a parallel front foot.  2) Inhale as you retreat 100% to a turned-out back foot. 3) Exhale as you advance 100% forward on a turned-out front foot. 4) Inhale as you bring the rear foot forward, then repeat the sequence.

Place each foot accurately upon the floor before committing any weight, maintaining hip-width. Walking a narrow line impedes balance and alignment.  Keep your steps small, so you can easily align your torso over each foot as you advance and retreat.  Your feet remain soft and supple, even when fully weighted. You must balance as you lift the back foot and move it forward. At this moment of balance, focus your awareness on the weighted hip. When you align your pelvis correctly over the supporting leg, the muscles surrounding your hip socket will be soft and relaxed. Tense muscles impede your sense of balance.  Elongate your spine without tensing it.

Imagine that this tank of water you are walking in has sound and motion detectors.  Walk so slowly, gracefully and silently that you do not trigger the detectors.  Be stealthy.  Imagination, curiosity and patience are essential to make this moving meditation exercise effective for improving alignment through proprioception.

Close Your Eyes

Now you are ready for the real exercise – blind Tai chi walking!  With your eyes closed, alignment is all about relaxation – tension will diminish your balance and your “inner listening”. Listen to your muscular response as you shift your weight, distinguishing between tension – which locks your weight in the hip and leg – and relaxation, that allows your weight to pass through your leg and foot into the ground.  The rebound of your running stride starts when you allow your weight to sink through your body into the ground.  Only then can that energy spring back up to launch you into the air. Be very mindful of the relationship between your hips and feet.  Balance is effortless when the hip is over the foot.

Go for a Run

Practice Tai chi walking for 10 minutes just before each recovery run.  It will help you carry over the proprioceptive “inner listening skills” to improve your running alignment and efficiency.  Relax and run at an effortless pace, with soft, relaxed feet and a long spine.  Tilt your whole body so that your hips always stay forward of your feet.  Continuous “forward falling” provides effortless momentum for your run – thanks to gravity!

Final Mile

We’re approaching the finish line of this three-part series.  The exercises offered throughout this series include terms like “observe”, “investigate” and “explore” – quite foreign to our conventional “numbers-oriented” scientific approach to athletic training. The pursuit of effortless power requires curiosity, patience and sharp, attentive observation.  Be clear and present in this moment – intimately feeling and observing every nuance of your present experience.  Conscious breathing is the most effective technique for this.

Effortless power also requires humbleness.  We must let go of our self-importance, our compulsion to defend our point of view, and our need to be “big”. Humbleness and humility empower us with keen perception and sensitivity so we can recognize the forces available to us. Rather than doing battle with them in a futile effort to gain control and domination, we choose the stealthy, subtle, harmonious path of the inner warrior.

The sequential order of our “attitude triathlon” is perfect in our quest for effortless power and harmony: First, we must recognize and yield to the external forces available to us. Once we yield and surrender our compulsion to control these forces, we can join and blend with them – extending our own feeling energy into these forces so that we are intimately familiar with and connected to them. Finally, we internalize and absorb them through alignment. By aligning these external forces within our bodies, hearts and minds, we can channel and articulate them.

As triathletes, we have ample opportunities to develop these three intelligent skills, to develop effortless power and harmony in all areas of our lives – in our relationships, family and occupation, as well as athletics. Relax and go with the flow – yield, join and align. It’s all in your attitude!