Penfield Post

A photo of Jan and co-workers from the Penfield Post as they were walking at lunch time. Jan is the person in the middle.

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Freestyle Kick

The winter and spring months are excellent times to work on swim techniques for the summer triathlon season. An article by Kevin Koskella in Triathlete Magazine discusses developing the correct freestyle kick and even includes a neat video demonstrating one of the drills. "There are 3 remedies to overcome Runner’s Kick: 1. Vertical Kicking drill . Find water that is deep enough for you to kick in place. Cross your arms, and kick in place in a vertical position (keep in a straight line), pointing your toes and keeping your chin above the surface of the water. Get your power from your quads and hips on this drill. Try 20 seconds at a time. 2. Use fins . Not just to "keep up" in workouts, but to actually improve your kick. If you have ankle flexibility issues, use fins for a few weeks, but wean off them as you get closer to your event. The shorter ones are best. I prefer Zoomers, but other brands may work okay as well. Fins can increase your ankle flexibility, allow you t...
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Motor Imagery

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In the book, " The body has a mind of its own " by Blakeslee, the authors state that, "While many types of mental practice are undoubtedly helpful, motor imagery is the only technique that alters your body maps in the same way physical practice does. Visual imagery (as from a spectator's point of view), relaxation, hypnosis, affirmation, prayer...may help you...but will not alter your motor maps." (page 60). Several experiments have been conducted that verify this information. A simple example is that if you imagine moving your little finger for ten minutes a day, after four weeks it will be up to 20% stronger. Motor imagery has been used by pianists, dancers and all types of athletes. It is not something that will help you overnight get better at swimming, running or biking, but over time, just like with physical exercise, it does promote stronger muscle memory and physical attributes.
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Head Over Heels

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