The triathlon is a test of multiple disciplines and provides unique challenges in preparation and event day execution. The T2 transition from the bike to the run can be particularly challenging since the biking position and focus is generally very different from the run; very much so if you are using the ChiRunning approach.
- Chin is up. Throat is expanded.
- Pelvis may be rolled forward or back.
- Contracted position. Bent at the waist.
- Muscles do most of the work.
- Chin is neutral; back crown of the head is tall.
- Pelvis is more neutral; level.
- Aligned position with balanced effort front/back over the body’s structure.
- Position and gravity does most of the work.
If you get off the bike and do not make a conscious shift in position you might start your run either expanded by overcompensating for the bike position <or> overly gathered by maintaining the bike position. An expanded position leads with the hips; you use your muscles to maintain position, you might “sink” a bit, and your lose your lean. An overly gathered position bends at the waist; again uses muscles to maintain position and makes your lean very inefficient. Both positions result in a lot of tension and therefore resistance. Note in both positions the chin is still up/forward.
A very simple focus can help you change both your position and focus in one step. As soon as you step off the bike, think “lengthen the back of my neck – and stay tall as if a balloon is pulling up on the back crown of my head”.
This will automatically adjust your body position and head/chin. At the same time, let your shoulders drop down as if you are trying to increase the distance between your ears and your shoulders. Then allow a little mental breeze from behind push the balloon slightly in front of you and just feel your One-Legged Posture Stance with each step. Repeat in your mind “let the balloon do the work”. See also this recent post on this visualization: Going Running or Being Run?
Note the running leg motion is similar to riding the bike with a focus on gently picking up only on the pedals; and the pedals are slightly behind you and not under you. Note again the running position is completely different from riding the bike.
This focus also works all day long. Sitting, at your desk or in your car, and whenever you stand up and move around throughout your day.
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David Stretanski is a holistic health, fitness and wellness coach – and Certified ChiRunning®/ChiWalking® Instructor. For more information on David, please see his About Me, Contact page or his website at http://www.eChiFitness.com.
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