Efficiency Evaluation includes an analysis of:
- cycling-specific strength in both your extremity and core muscle groups
- your cycling-specific flexibility
- Computrainer SpinScan(TM) pedal efficiency & ankle mechanics assessment
- Dynamic Bike Fit evaluation using the Retul/3-D Bike Fit and/or Dartfish Video Motion Capture Systems
- spine & posture assessment
- metabolic assessment, including, as appropriate, heart rate vs. power analysis, power-to-weight assessment, and estimated VO2 ml/kg (VO2max)
Depending on client’s needs, background knowledge, and experience level, the Efficiency Evaluation may also include:
- an aerodynamics assessment
- training plan assessment
- nutrition & hydration assessment
- bike-handling skills/drills & balance exercises
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How would an Efficiency Evaluation help me?
In the case of a triathlete, her efficiency analysis determines that her tight hamstrings and weak core are keeping her from being as aerodynamic as she might otherwise be. Perhaps she is even experiencing back and knee pain. I would show her cycling specific exercises and drills to help her improve her flexibility, strengthen her core, alleviate her knee and back pain, and achieve a more aerodynamic position on the bike. We might also make some changes to her bike fit to decrease the stress on her painful knee.
Alternatively, a casual cyclist’s efficiency analysis shows that his power-to-weight ratio and pedaling mechanics are slowing him down on hills. In this case we would make specific recommendations for training, nutrition, and hydration, and show him pedaling drills to improve his mechanics, all of which will help improve his climbing speed.
It is common for clients to return for follow-up testing to measure their progress in diminishing their initial limitations, and to add to their plan as their initial goals are accomplished. We usually recommended that clients schedule two to three 1-hour follow-up appointments to ensure we come up with a complete plan that can be successfully implemented.
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