• 2:00 how do you access physical care when in-person visits are no longer possible
  • Check to see if your rehab team is doing virtual appointments
  • A good therapist can assess issues quite well simply by talking to a client
• 4:30 in these uncertain times, it’s extra important to focus on your ‘why’
• 7:00 prehab: avoiding injury before it happens
  • Most injuries in endurance sports are overuse, and therefore avoidable
  • Example of drinking plenty of water when sitting down to work will force you to stand periodically to go to the bathroom
• 11:30 managing  the transition from riding outdoors or a mix of outdoors and indoors to riding exclusively indoors
  • Respect adaptation - give yourself time to adapt to the new modality
  • Injury happens when force / load exceeds capacity
  • Respect the 5% - 10% difference in ability to generate power indoors compared with outdoors 
  • Build-in some short breaks if riding indoors
  • Take the long view and avoid overcooking any individual workout
• 22:30 Jon’s thoughts on integration of physiotherapy and bike fitting
• 26:00 innovation in bike fitting technology and practice
• 28:45 how often should you reevaluate your bike fit?
  • ‘A bike fit is more like a haircut rather than a vasectomy’
  • Get a fit anytime you change your training, your equipment, or your goal race
• 32:15 the role of the Virtual Wind Tunnel testing tool in bike fit
  • Very useful in the right hands, but potentially harmful when misapplied
• 35:30 Gebiomized pressure mapping in bike fit
• 37:30 the value of training teams
  • Communication between the team members is key
• 39:30 the value of resistance  training
  • Integral as part of the big training picture, and potentially very advantageous, but can be done wrong and be harmful
  • Use resistance training to restore balance to the body. Imbalance is often exacerbated with swim-bike-run training.
• 43:00 resistance training programming
  • High load, low reps for strength development (3-5 reps of 5-9 sets for the training session). Load should be high enough that you cannot do 6 reps.
  • 2-3 sessions per week, scaling back when closer to racing
  • Low load for isolation exercises intended to restore balance: practice makes perfect. Ideal for early season / offseason
• 49:00 stability and mobility: stability should come before mobility
• 54:00 warm ups
  • The focus should be to increase body / muscle temperature. So wear clothes appropriate to increasing that temperature.
  • Include some target workout / race pace work
  • Get the muscles firing with neuromuscular activation work like the classic A, B, C drills
• 63:00 be kind to yourself! Health and family come first.
• 68:00 support your local small business!

To learn more about Jon and his team at Intrinsi or to book your virtual appointment, please visit their website.