www.PittsburghRunner.com
  • Home
  • Get Coached
  • Workshops
  • One on One
  • Blog
  • About
  • Athletes/Clients
  • Home
  • Get Coached
  • Workshops
  • One on One
  • Blog
  • About
  • Athletes/Clients
Search
Picture

Step It Up with a Metronome!

11/13/2017

0 Comments

 
PicturePick Up the Metronome I use by clicking here!
A few weeks ago I had the opportunity to head down to Asheville, NC to work with ChiRunning Founder Danny Dreyer. Along with a few other instructors, I was assisting assisting at a workshop. It's always great to see how different groups adapt to the ChiRunning and ChiWalking form. There's always a different "a-ha" moment for everyone.

When we wrapped up, I asked Danny to do a short video clip for my Instagram feed. I wanted to get his number one tip for new runners. His answer was using a metronome.

There are many reasons to use a metronome. When I started focusing on running form, it was a big help in getting my cadence to a more consistent place.

Check out Danny's article on the subject at ChiRunning.com. If you have any questions on how to use a metronome, don't hesitate to give me a shout!

The Quickest Way to Improve Your Running with a Metronome
by Danny Dreyer

Your body thrives on rhythm… your heart beat, your breath rate, your love for dancing, are all based on rhythms in your body or that you've established in your life. The more rhythms you establish, the better your body likes it.
​
When you're body has a rhythm to follow it doesn't work as hard. It knows what to do and when to do it. If you go to bed at the same time every night and get up at the same time every morning, your body experiences a rhythm... "now I get to rest, now it's time to get up."


Read More
0 Comments

WTF, FTP?

6/14/2016

0 Comments

 
Picture
We've posted once or twice before on Functional Threshold Power (FTP), and the importance of knowing both power zones (for biking) and heart rate zones (for biking and running). Today, we're going to revisit FTP, and give you a few quick tips on how to begin training with power. While the majority of FTP philosophy discussed here applies to both indoor and outdoor cycling, this guide's main focus is on the indoor rider.



WTF is FTP?

Simply put, FTP is your body's ability to consistently maintain, or "put-out," the highest level of power (measured in watts) over the course of 45-60 minutes (though we usually test in 20 minute increments). You can imagine power, or watts, as a number found by multiplying your speed (cadence) by your resistance. So, if you hop on the bike with very little resistance, but pedal very, very fast, your power output will be low. Conversely, if you load up the resistance but can only pedal at 30 RPM, your power output will be low. To get the most efficiency out of your pedal stroke, and make the biggest gains in your overall fitness, you will want to find the right balance between resistance and pedal stroke to maximize your power output.


Read More
0 Comments

Do you Spin Too Fast?

3/29/2016

0 Comments

 
Picture
I ask my students all the time, “what’s the difference between a sprint and a hill?” Do you know the answer I usually get? “Resistance, right?”

For new riders, that’s a good guess. It makes sense that the steeper you imagine a hill becoming, the more resistance you need to mimic moving up that hill. In fact, even Spinners who have been taking classes for years often answer the same way. And to be honest, at the end of the day, they're all half right, but resistance is only one part of the equation.

Just as important as resistance is your cadence. Over the years, many indoor cyclists begin to develop the habit of using higher and higher cadences in their spin classes. Many participants do not ride outside, and therefor don’t have a full understanding of how cadence needs to shift on different terrain. Others are under the impression that a high cadence class with low resistance is the only way to prevent “getting bulky legs” (the reverse is actually true). Some even get use to speeding up to a point that the bikes fly wheel does most of the work!


Read More
0 Comments
    Click to set custom HTML

    Author

    Ken Presutti is a certified ChiRunning instructor, ACE Personal trainer, Spinning instructor, and coach. This blog is a mix of new articles and posts from his original blog, Overkill is Underrated.

    Archives

    March 2022
    January 2022
    August 2021
    May 2021
    March 2021
    February 2021
    December 2020
    November 2020
    October 2020
    July 2020
    April 2020
    September 2018
    April 2018
    January 2018
    December 2017
    November 2017
    October 2017
    August 2017
    May 2017
    February 2017
    January 2017
    November 2016
    August 2016
    July 2016
    June 2016
    March 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    January 2015
    October 2014
    August 2013

    Categories

    All
    4 Hour Body
    Agile
    Alignment
    Balance
    Cadence
    Chirunning
    Core
    Cycling
    Diet
    Foot Strike
    Form
    Goldenseal
    Heart Rate
    Low Carb
    Marathon
    Meditation
    Metronome
    Mid-Foot
    Plan
    Power
    Resistance
    Running
    Scrum
    Slow Carb
    Spinning
    Strength
    Supplement
    The Moment
    Tim Ferris
    Tips
    Treadmill
    Vietnam
    Vitamin
    Watts
    Zen
    Zone
    Zone 2
    Zone Training

    RSS Feed

Photos used under Creative Commons from daveynin, Ania Mendrek, woodleywonderworks, Dru Bloomfield - At Home in Scottsdale, rafiq s, GreggMP, A-Part of Life
  • Home
  • Get Coached
  • Workshops
  • One on One
  • Blog
  • About
  • Athletes/Clients