04/10/2018
Deadlifting into Thursday!! ๐๐ผโโ๏ธ๐
Check out the first batch of FREE workouts ๐๐ผโโ๏ธ๐๐ฝโโ๏ธ๐ด๐ผโโ๏ธ๐๐ฝโโ๏ธ on the MXT website under the โWorkoutsโ tab.
These are some of the exercises used in the 2nd MXT workout which also includes a bike session (website link in bio โ๐ผ).
This first bike related workout includes:
Alternate DB Chest Press, Dumbell Squat Press, Reverse Abdominal Curl, Single Arm Row, Barbell Deadlift and Barbell Calf Raise ๐ช๐ผ๐๐๐ผ๐ฅ
This workout will build great overall strength for cycling and improve core muscle stability ensuring more power to
the pedals!!!! ๐ด๐ผโโ๏ธ๐ด๐ผโโ๏ธ๐ด๐ผโโ๏ธโจ๐๐ผ๐๐ผ๐๐ผ
@ The Fort Gym Fulham
03/10/2018
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Great meeting Kelvin this week when he came in for a Retul Bikefit as was feeling discomfort in his hips, lower back and wrists.
During the Retul โoff-bikeโ pre assessment we found out more information about his injuries, asymmetries, joint ROM, musculature function and measured his sit bones (ichial tuberosity) using the Digital Sit Bone device which indicated he would be more supported on a wider saddle.๐จโโ๏ธ๐๐คธ๐ปโโ๏ธ
Next we attached 16 LEDs bilaterally on Kelvin at anatomical marker points. These LEDs would then be picked up by the Retul Vantage motion capture bar via Infrared recording real time data of Kelvins body movement and position. Seeing how both sides of the body are working with the bike is paramount during a bike fit as we are not symmetrical beings.
Whilst pedalling we looked at Kelvins initial position. His arms were locked out, he was sitting all the way back on the saddle (trying to find the widest part), there was a noticeable โbananamanโ curvature in his spine and he was losing contact with the pedals at the bottom of his pedal stroke. ๐๐๐
The data readings all confirmed what I was seeing with the naked fitters eye - saddle angle too high, seat height too high and the saddle wasnโt providing enough support. We swapped to a wider saddle, lowered the seat height, increased the set back and went from a + (nose up) to a - (nose down) saddle angle. After these key changes when Kelvin pedalled he looked more supported, had a smoother pedal stroke and his spinal alignment looked so much better as he was able to rotate his pelvis forward and sit more centrally in the saddle. ๐๐ค๐ฅโจโจ๐ด๐ผโโ๏ธ
We made some minor adjustments to his reach and drop using the Retul Angul fit stem and tested out some narrower bars.
During the fit I was getting positive feedback from Kelvin to how the changes felt to him, whilst also seeing the data lines all change to โgreenโ indicating some good body angle ranges. ๐๐๐โ
It was a pleasure meeting Kelvin and glad we could make these changes ahead of a big event heโs riding this weekend. Good luck and have a great ride!!! ๐๐ณ๐ฐ๐ด๐ผโโ๏ธ @ Balance Performance Physiotherapy
25/09/2018
MXT Website is Live!! ๐ค๐ผ๐๐
Check out the first batch of FREE workouts ๐๐ผโโ๏ธ๐๐ฝโโ๏ธ๐ด๐ผโโ๏ธ๐๐ฝโโ๏ธ on the website under the โWorkoutsโ tab.
These are some of the exercises used in the 1st MXT workout which also includes a swim session (website link in bio โ๐ผ).
The first 3 MXT workouts are from an article I wrote for magazine which includes 3 specific gym workouts to help improve strength and stability for swimming, cycling and running. There is also a cardio session (pool, treadmill and turbo) for each of the 3 sports which can be done as a brick with the relative weights session or individually.
This first swim related workout includes:
Wide Lat Pulldown, Tricep Kickback, Hip Extension, Swiss Ball Jacknife, Rotational Front & Back Pulls (aka wood chopper) and Hip Flexion ๐ช๐ผ๐๐๐ผ๐ฅ
Whilst the winter โ๏ธโ๏ธโ๏ธmonths do make those longer outdoor sessions a bit harder, the great thing about the winter months is getting properly strong in the gym and mixing in lots of lovely ๐คฎhigh intensity power, pace and heart rate workouts into your training plan! ๐
Hope you enjoy trying out some of these workouts ๐บ๐ผ๐๐ป๐บ๐ผ๐๐ป
@ The Fort Gym Fulham
19/09/2018
Retul bike fitting system is the choice of the world pro cycling teams; Team Sky, Bora, Garmin-Sharp, Europcar, Colombia and Orica-Greenedge to name a few! ๐ฅ๐๐ด๐ผโโ๏ธ๐ด๐ผโโ๏ธ๐ด๐ผโโ๏ธ
with
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Huge CONGRATS to for the 2nd stage win and the awesome work of the entire crew! Teamwork really does make the dream work... Plus a good bike position on an amazing two-wheeled machine.
14/09/2018
Always a pleasure to see and see how we can make her even more aero!! ๐ฌ๐ฏ๐ด๐ผโโ๏ธ
Good to have Martyn over from also letting us know about their latest products which could help Sophie shave minutes off her bike split.
Iโd fitted Sophie a few times before and it was good to use the to confirm she was in a pretty decent position. We only made some very minor changes to her cleat position and her saddle set-back to optimise her power. ๐ค๐ฅ โจ๐ด๐ผโโ๏ธ๐๐ฝโ
The next steps to improve her aerodynamics would be to look at using some d2z wedges under her arm pads to angle her extensions upward into more of a praying mantis position and close down the gap of air between her hands and head, whilst not compromising the arm pad width. In addition to this would be to close down the gap from the back of her helmet to her upper back with a longer tailed aero lid.
The new โAeroSwitchโ helmet looks like a great option as it has good ventilation, an anti-fog visor and a detachable tail section making it very versatile. Itโs a helmet with speed written all over it and was just used in setting a new womenโs hour record of 48.007km!! ๐ด๐ผโโ๏ธโก๏ธโก๏ธโก๏ธ @ Balance Performance Physiotherapy
11/09/2018
Looking forward to seeing this week to tweak her Ironman bike position ๐ด๐ผโโ๏ธ using the ... watch out ... torpedo ๐ alert ๐จ!!!
with
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๐ดโโ๏ธ๐ดโโ๏ธ๐ดโโ๏ธ
Excited to try out the retul bike fit system this friday with . Off season fun. Lets get (more) aero!
๐ดโโ๏ธ๐ดโโ๏ธ๐ดโโ๏ธ
27/08/2018
Bank Holiday Bike Fitting Bar Taping Bonanza!! ๐
Getting some of the road bars ready for use at the new Retul Bike Fitting studio at Balance Performance Physio.
There will be a full selection of road, triathlon and mtb bars so riders can try different bar widths during a bike fit.
Why does the bar width matter?? ...
Having the correct width handlebar ensures the riders upper body will not fatigue as quickly and avoids unnecessary strain on the back and shoulders. Handlebar width can be compared with the natural hand position during a push-up. Asked to complete 100 push-ups, nobody would choose to use a wide stance; instead, they would place their hands underneath their shoulders for the greatest support.
Information obtained during the pre-fit such as injury history, shoulder ROM (Range of Motion), Scapula position and Forward Spinal Flexion will also play a part in assessing the correct handlebars in terms of width, reach and drop to ensure the rider is in the best possible position.
If you are experiencing discomfort on the bike in any of the contact areas then โdropโ us a line or โreachโ out to us and weโll get straight back to you โwidthโ any advise ... oh dear ... that is some very appalling bad dad jokes!!! ๐ฑ๐๐คฃ๐คฃ
19/08/2018
Getting a Retรผl fit on the Mรผve SL is a great way to dial in your position if you can't bring your bike to the fit appointment or looking to buy a new bike. All of your data is sent to you in a full report so you can replicate your position onto an existing bike or ensure your position is spot on for that shiny new two-wheeled investment.
19/08/2018
Precision technology now at where we can bilaterally track your cycling movement and make positive position changes based on 3D motion capture and our many years experience fitting cyclists and triathletes.
with
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What are all those weird pods on the rider? That is the Retรผl wireless harness which is made up of 8 LEDs that emit infrared light. The Retรผl Vantage system tracks the LEDs in 3D space delivering those coordinates at 18 times per second! This means that the Retรผl system captures your measurements with millimeter precision to make accurate and informed fit decisions.
15/08/2018
in the House!!! ๐๐บ๐ผ๐ค๐ฅ๐ด๐ผโโ๏ธ
Setting up our new 3D Motion Capture equipment and MUVE SL dynamic fitting bike at today ๐
Computrainer wiring sorted and hidden under 360 rotating platform which will be used to provide power increments during bilateral bike fitting sessions ๐๐ด๐ผโโ๏ธโก๏ธ
Now time to install the new V7 Retul Vantage software and get some motion capture action happening to identify your perfect position on the bike ๐ป๐ค๐๐ฝ๐ด๐ผโโ๏ธ
Stay tuned this week for initial opening offers!!!
@ Balance Performance Physiotherapy
11/09/2018
27/08/2018
19/08/2018
19/08/2018
15/08/2018