GOing the Distance - after Double Knee Replacement Surgery:
This week our newsletter features Graham Laurie (aged 66), a part-time running coach from Northamptonshire, who performed exceptionally at the ElliptiGO European Championships earlier this month (climbing the 21km Mt Revard in just 2hrs & 21 minutes on his ElliptiGO 11R - despite having had both his knees replaced a few years ago).
It was Graham's bi-lateral (double) total knee replacement operation that led to his discovery of ElliptiGO training last year, because - although he took up cycling after the operation - he was not able to train hard because of
the strain placed on his knees in the conventional cycling posture.
Starting ElliptiGO training was a revelation for Graham and has totally transformed his fitness training. We are thrilled to share his uplifting story with you. Please follow this link to read Graham's story in more detail...
GOing Indoors?
It's that time of year when the great outdoors don't always 'cooperate'. We know that most people buy the ElliptiGO specifically for the engagement which outdoor training provides, but there are often times when indoor options must be considered. Before you check out our
Winter Workout Indoor Training Video Series, have a look at the benefits of ElliptiGO indoor training, below.
The ElliptiGO actually makes for a great indoor machine - and has considerable benefits over an ordinary gym indoor elliptical crosstrainer in this regard.
Here are some of those benefits of indoor training on the ElliptiGO:
- Unlike an ordinary static elliptical crosstrainer machine, the ElliptiGO has both outdoor and indoor applications, through the use of the indoor trainer accessory. Studies consistently show that outdoor training generally allows for higher training intensities and longer training durations (when compared to indoor training). But there are major advantages to being able to use both options at the times when they best suit you. That's because there is a place in every athlete's training schedule for both indoor and outdoor training.
- The ElliptiGO stride pattern has been modified from the more circular motion of an indoor elliptical machine, so that it is more like a running stride and also so that it is more comfortable. It is also adjustable to suit each particular user's needs. People with bad knees tend to benefit from a shorter stride length, as do smaller people. A large stride length is great for improving strength endurance for runners.
- The ElliptiGO footplate is longer and gives more placement options for the rider's foot, allowing increased power generation - and also allowing changes in the pattern of the elliptical motion (depending on how far forward or back the foot is placed when pedaling). Very bad knees benefit from the shallower elipse stride pattern which results when the ElliptiGO is used in the most forward foot placement and cycling crosstraining benefits from having the foot as far back on the footplate as possible (for a deper and more circular motion). Running crosstraining benefits from every foot placement position on the ElliptiGO.
- The ElliptiGO footplate is more comfortable for the feet than a stationary indoor elliptical machine and is less likely to cause numbness in the forefoot during longer sessions (when compared to most static elliptical machines).
Here are some good reasons for having an indoor training options for the ElliptiGO:
- Convenience - sometimes you need to be at home during training time (for instance, for childcare).
- Sometimes it is inconvenient to train at the more popular times of day (just before or just after working hours). If you have odd working shift patterns and can only be free to train very late at night - or very early in the morning - you might want to squeeze in an indoor session at a convenient time for you. It's a great option for training continuity and to ensure you don't miss scheduled training sessions.
- Sometimes weather conditions can make outdoor riding unsafe, such as the times when it is icy outside, or when visibility is low. With indoor training options there's no need to take big risks to ensure trainng continuity. Just train indoors in the comfort of home.
- One could always go to a gym for indoor crosstraining sessions, but that involves wasted time travelling - and in many cases this imposes time restrictions (based on when the gym is open). An indoor trainer for the ElliptiGO solves this problem.
- Audio-visual options can make indoor training great fun on the ElliptiGO and can help make that time valuable for catching up on the news, audio books, films etc - things which many people who train exclusively outdoors cannot find time for in their busy lives. For some, indoor training is a good way to reduce the compromises between free time and training time, by combining both. Many endurance athletes don't read much (because - outside of work, family and training - they have no spare time). Indoor training time can be used for catching up on the other lower priorities in your life - like television shows...
- For those starting their training from a very low fitness base, it is sometimes a good idea to build up to 30 minute rides on the indoor trainer before venturing out onto the roads. This will take away the anxiety of wondering exactly how far you can GO on the road and it will also cut out interruptions (like hills and traffic - which affect beginners in a much bigger way than they would affect a fitter individual). Training indoors is predictable - and is a much more scientific way for a complete beginner to build up an initial fitness base.
- For those taking up ElliptiGO training as a way of coming back from serious injuries or surgeries(such as knee and back surgery patients) it is often a good idea to train on the ElliptiGO indoors - where conditions are static and completely predictable. This allows you the opportunity to safely and calmly assess how your body is responding to the healing process, whilst not having to cope with unexpected traffic, weather and terrain interruptions. It also gives you the opportunity to build back your fitness and confidence without the distractions or anxieties which can arise outdoors for a physically fragile rider.
Hopefully the above insights will be helpful - but if you have any questions in relation to this topic don't hesitate to email us on contact@elliptigo.com
ElliptiGO Training Plans for Runners:
We are often asked exactly how athletes should train on the ElliptiGO in order to improve their running performances. Many people want a specific training plan drawn up for them - which we have done here - but we feel it often helps to understand the various approaches for yourself so that you can apply the concepts more directly to your own needs.
Read this article from Live for the Outdoors to get pointers on how to actually design your own ElliptiGO-based training plan for improved running fitness (with lowered
injury risks).
Maintenance Update - Changing Your Tracks and Load Wheels for Quieter Rides:
If you think your ElliptiGO track beds are sounding louder and less smooth, it might be time to change the white load wheels and the frame track inserts. The tracks and load wheels do eventually wear out - and as this happens they will often make more noise (and might sound less smooth).
How long your tracks and load wheels will perform quietly for is largely dependent on how clean you keep the bike, how much mileage you do, your riding conditions - and conditions where the bike is stored. Expect the track & load wheel system to serve you well for between 3,000-5,000 miles, on average. But if it
doesn't sound efficient, or the travel 'swoosh' becomes intrusive, you might want to consider changing it.
When the time comes for changing them, we recommend that you change the tracks and the load wheels
at the same time - in order to get the best results (and so that you have the bike running smoothly, efficiently - and as silently - as when it was brand new).
You can order
track inserts,
load wheels, or a
track & load wheel kit from the
ElliptiGO Online Store. You can also see a video demonstrating how to change the load wheels,
here.
If you have further questions about this, don't hesitate to get in touch via contact@elliptigo.com
