GRAVITY CHECK

In the last issue, we explored the possibility that there is an “easy” way to go faster and farther without increasing injury, illness or misery.  This is possible through a relentless pursuit of intelligent technique.  Intelligent technique in any sport always includes: 1) Body position (alignment, posture and pelvic core engagement), 2) Biomechanics (sport-specific stroke or stride mechanics maximizing use of the body’s core muscles, while aligning and stabilizing the joints), 3) Sharp kinesthetic awareness (requiring a quiet, attentive mind and a relaxed body).

Gravitational alignment is an essential guiding principle for intelligent technique.  Dr Roger Sperry, 1980 Nobel Prize recipient for brain research, demonstrated that 90% of the brain’s energy output is used to orient the physical body to gravity.  Ninety percent!  That’s astounding!  How often are we actually aware of this relentless brain task?  If the easy way to improve triathlon performance is to do more with less energy, then efficient and economical swim, bike and run techniques must always maximize our alliance with gravity.  Most important in this alliance:  How do we transform the gravitational pull between the earth and the body (what we experience as weight) into forward motion?    Swim, bike and run stroke/stride biomechanics must facilitate the body’s gravitational alignment and focus on transforming gravitational pull into forward motion.

Sounds like a physics lecture?  Economical and efficient technique is a graceful dance with the laws of physics.  The old grit-your-teeth “mind over matter” approach to speed and endurance never exempts you from the laws of physics.  Your alliance with gravity is the most consistent, permeating physical relationship of your life.  From the moment of your conception to the moment of your death, gravity acts on every molecule of your body (and brain), without exception.  Kinesthetic awareness begins with total awareness of your personal alliance with gravity.  Swimming techniques like Total Immersion and running techniques like Chi Running and Pose Technique are based on transforming gravitational pull into forward motion.

The Big Three:  Posture, alignment and pelvic core engagement are critical for this transformation.  Many standing sports, as diverse as tennis, golf, baseball, sumo wrestling and speed skating, use a body position we’ll call “Standing Athletic Position” (see Photo 1).  In this squatting position, the spine is lengthened, the low back is flat, knees and hips are flexed.  This position engages the pelvic core, connecting those muscles to the legs and arms, and moves the weight forward to the balls of the feet – all to ensure quick, powerful response and efficient transfer of force.  Also notice the head, neck and shoulder position: The chin and low jaw are retracted, without bowing the head down.  The shoulders are low and square, the back of the neck is long and the crown of the head (directly above the spine, not the forehead) is the highest point.  We’ll call this the Universal Alignment Technique (UAT), because this head and neck position are common to so many sports techniques, including swimming, biking and running.  (For a detailed discussion on UAT: http://www.zendurance.net/alignment.htm)

Foundation of cycling technique:  The classic road cycling position closely mimics the standing athletic position.  That’s why I call it “First Position”.   (See Photo 2.)  Most importantly (on a well-fitting bike), it balances the body’s weight optimally, and maximizes pelvic core engagement for efficient, economical pedaling.  Your pelvic core must perform 3 functions simultaneously: 1) Support your upper body (minimizing weight in the shoulders, arms and hands).  2) Provide a stable, anchoring connection to your bike via the saddle.  3) Provide weight and power through your legs to the pedals.  This is an incredibly complex triple-task, requiring diligent training.  To get a start, stand next to your bike in a perfect athletic position (bike shoes off), close your eyes and imprint the feeling.  Then mount your bike and find that same balance and core engagement.

It is essential for novice triathletes to gain proficiency in this “core approach” to cycling; therefore I encourage frequent training in First Position.  (This may require a more aft saddle location than typical triathlon set-ups to relieve weight from the arms.  For more guidance on saddle position, see my other article in this issue “The Fore and Aft of Cleats and Seats”.)  Without this experience, many triathletes never learn how to transfer this core approach into aero position.

Aligning with gravity (indeed with all the physical, mental and emotional forces you encounter throughout your life) is essential to the “easy” way.  Remember to approach your training (and your life) as a practice, rather than charging through each session as an obligation to exertion.  With a contemplative, curious and patient mind, you won’t miss the subtle clues that gravity provides as guidance in your quest for effortless power.

Copyright Shane Eversfield 2008