- [Taren] Morning, Trainiacs!
Bit of a longer brick workout today,
especially for just your average
Tuesday.
(gravelly footsteps)
Also, Winter has come, and it ain't goin' away.
(door opening)
So, as I start training indoors more and more often,
and actually liking it over this last Winter,
I've started oogling Lionel Sanders' indoor pain cave
that he's got.
I think, the Woodway treadmill, he's got his lift setup,
with tunes blaring in his face;
he's got the Endless Pool,
by the way, Endless Pools, if you're interested
in sponsoring a guy from Winnipeg,
I've got a space right there for it,
and I, like many of you, watch a lot
of Lionel Sanders' training videos,
that he puts out,
that Talbot Cox puts out,
and something that pinged in me this morning was like,
"How in the world does Lionel Sanders run
"so well when he's got that little bit
"of a hitchy stride?"
I mean the guy's one of the fastest runners in Tri.
So let's actually take a look at that stride,
because it ain't all bad, baby.
It ain't all bad.
We're gonna do that, right after the workout.
(exciting, punchy music)
(feet pounding treadmill)
(treadmill beeps)
Easy little run, followed by an hour 14 bike.
Hour 14 bike was 20 minute warmup,
and then
three minute intervals, four times,
going 30 watts higher every time,
then a five minute cool down,
and then three times,
four minutes
low cadence over race pace,
and then three minutes high cadence over race pace,
two minute cool down,
do that three times, and then a 10 minute rest,
cool down recovery,
followed by a 20 minute run.
Honest morning.
Very honest morning.
Lemme put a shirt on,
so that YouTube doesn't flag this as "Mature".
More about that another day.
(thump)
All right!
So!
Thanks to my new pal Talbot Cox,
who everyone on YouTube needs to know,
I'm going to link a bunch
of his videos down below and right up here.
He's been doing a lot of coverage on Lionel Sanders,
and he just today sent me a bunch
of his slow-mo footage
that he took over the last week
as Lionel is down in California getting ready
for Oceanside, and we got a look
at Lionel's running stride, because,
I remember back when we did the Kona coverage
and we were down there,
we had somebody from our group
back down Ali'i Drive,
spotting where everyone was,
and when Lionel went by he texted us;
and he went "Oooo, Lionel doesn't look very good running.",
and I was like "Well, you know, Lionel's got
"a bit of a hitchy stride as it is,
"like how bad is bad?", and he's like,
we're from Canada, so he says:
"Terry Fox bad.",
and I'm like
"Whoa, OK, that's a lot."
However, Lionel still dropped
the seventh fastest run on the day
and he's still, a 15 minute
mid, I think, like a 15:30 5K runner,
he's an amazing runner,
and I remember the comments saying, like,
"Wow, you know, Lionel was fighting
"that hitch and if he was a better runner,
"he would have done better in Kona, like.",
let's get serious.
Seventh fastest run.
251.
15 minute mid.
He's a phenomenal runner.
Let's take a look at Talbot's footage here,
and analyze why,
even though, with that little bit of a hitch,
Lionel is an excellent runner.
So with this face-on view,
you can see what that hitch is,
and it's in his right foot,
and you see that it's kinda like
he's got just a little bit of a,
like, a little knock as he comes through
that he doesn't have on the other side.
I'll play this again.
You can see it's just as he's pushing off,
and you do that over the course of a marathon,
30,000 times in the heat of Kona,
it's going to add up,
but, why it's not such a big deal
is because if you were just
to look at Lionel's knees here,
and we'll go frame by frame,
and you look on both sides.
Lionel's knees essentially track
straight, more or less, besides a little bit of, like,
the movement from the tension of the leg,
they go straight
the entire time.
Now, that's because if you look
at Lionel standing, he goes straight the entire time.
Now, if somebody were to be knock-kneed,
pigeon-toed, bow-legged, and I were
to come here and say "Well, you have
"to have your knees tracking straight
"the entire time.", I'd likely
be getting them injured.
So, the moral of the story,
as we see with Lionel,
we see in "Running Rewired" by Jay Dicharry,
whatever your natural biomechanics are,
that's what you should be following.
So when people tell you "Hey, your knees need
"to track straight.", tell them
Triathlon Taren told them to F off.
That's right!
We're PG-13 here.
Now, then let's look at Lionel from the side,
and this is gonna drive
the barefoot runners crazy.
You see very clearly
that,
not there, not there, we'll go
there
Lionel lands heel first,
and everyone's gonna say "Hey, Lionel,
"you need to run with your forefoot first."
Well, that's not quite right.
All the science shows that a heel strike first
is actually more efficient on your body
over long runs, and, what's more than that,
is that you should be running
with whatever's natural to you.
Now, however, there's one thing
that I am surprised by:
it looks like Lionel lands
a little bit in front of his hip,
and typically you wanna land
underneath your center of gravity,
so you don't have to go over your foot,
and you see, where does he land,
he lands about there,
and yeah: it's a little bit out front.
Typically you wanna be
almost right under your hip
so that you can just fall over your foot,
but he makes it work,
and there are a lot of runners out there
with a lot of different strides,
and you really just need to do
what's natural for your body,
and build up gradually.
Now, looking at his upper body next,
I think this is where you start seeing,
like, really, really good mechanics.
Look at his arms: right there, boom.
The entire way it's going forward
we've got a nice, 90-degree angle,
and it's basically the same on the other side.
That's what you want.
You can come forward a little bit,
but even at it's most bent,
we're not talking about,
like, this bent V, tight-in-to-the-body chicken wing,
looking at him from behind,
there you go; everything's nice and loose,
little bit away from the body,
nice little sway, shoulders are rocking
a little bit side to side,
you need good mobility for that,
and here; what's really good
is you can see right, let's go, let's go there.
You know what?
It really doesn't matter where we're going,
but the entire time that Lionel
is running he's got that nice,
slight forward lean
that's keeping his momentum going.
He's not rolling back,
he's not pulling his shoulders back,
and he's also not slouched forward,
he's just essentially nice and tall
and letting his body mass pull him forward.
Now let's look at him from behind.
This is where you can see
that the legs are basically tracking straight,
they look very natural;
nothing looks strained at all.
It ain't the prettiest, but it works.
So, know here's what I think we can take
from Lionel Sanders, because there's
a lot of that that's just,
that's just Lionel being Lionel
with his biomechanics, but if you look
at Lionel Sanders' blog,
and you watch him on his YouTube Training Day videos,
you see that he is extremely methodical
in his layout of a build, of a year,
of how he approaches
increasing the volume and intensity of his training,
and I think that is what all of us
regular, not 251 marathon running triathletes
can take from Lionel, is that
a methodical build and being
very purposeful about getting faster
and becoming a better athlete,
you can go from Lionel,
not really ever having done triathlons as a kid,
just coming from a running background,
to probably being
one of the best triathletes in the world.
He's intentionally made himself
one of the best triathletes in the world,
by being very purposeful with his training.
It just so happens that I have
an entire YouTube channel where
you can learn about how
to be purposeful with your training.
So, Thank you for watching,
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(door opening)
Right dogs?
Smash it!
(door closing) Later, Trainiacs!