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Tuesday, January 10, 2017

Ratings of Perceived Activation (RPA Scale)

I would like to introduce my method for measuring muscle activation, a Ratings of Perceived Activation Scale.  I developed this chart to help manage problematic areas that need to be addressed.  It also helps my clients provide feedback regarding their ability to consciously activate certain muscle groups.


By assigning a number to a client's muscle activation, a map of their muscle activation can be made. This makes it easier to focus on establishing muscle activation in areas that need it the most.

Example Client:  Cyclist complaining of quadricep fatigue, difficulty breathing, knee and lower back pain.
RPA Map: 
  • Quadriceps: 10 
  • Gluteus Maximus: 3 
  • Rectus Abdominis: 10 
  • Pectoralis Major: 8
  • Middle trap/ Rhomboid: 4
  • Back extensors: 5
A quad dominant pedal stroke stresses the patellar tendon.  By working on muscle activation protocols to increase glute activation specifically for the bike, knee pain diminishes.  Increasing back extensor activation helps the cyclist maintain an anterior pelvic tilt, keeping the lumbar spine neutral to eliminate the low back pain.  By stretching the chest, the cyclist begins to reverse the neural inhibition at the mid back, improving posture and increasing chest expansion for deeper breaths.

Vincent Vergara holds a degree in Kinesiology and multiple certifications from the American Council on Exercise- Personal Trainer, Fitness Nutrition and Sports Conditioning.

For personal training or coaching inquiries, please contact Vincent at EatSleepTrainSmart@gmail.com or cell 260.797.2256.

Wednesday, March 16, 2016

Pro Cycling Crank Length List

I compiled a list of pro cyclists and the crank lengths they used on their road bikes in 2016.  Although I couldn't find information for their TT or Track bikes (if applicable), it's evident in the Tour De France that Chris Froome used a shorter crank for his time trial bike.  In fact, much of Team Sky used different crank lengths to suit the event (Short=TT, Mid-range= Road, Long = Track or Short distances).  Nairo Quintana appeared to use the same crank for TT and Road, and it showed in his difficultly at the final stages.  Team Movistar, are you listening? :)
Name Height (in) Weight Crank Length
Tony Martin 73 165 175
Nairo Quintana 66 128 172.5
Chris Froome 73 157 172.5
Mark Cavendish 69 154 170
Marcel Kittel 74 190 175
Lance Armstrong 70 165 175
Alberto Contador 69 137 172.5
Fabian Cancellara 73 179 177.5
Andy Schleck 73 150 172.5
Andre Greipel 72 176 172.5
Vincenzo Nibali 71 143 172.5
Bradley Wiggins 75 152 177.5
Jens Voigt 65 168 177.5
Peter Sagan 73 163 172.5
Richie Porte 68 139 167.5
Alejandro Valverde 69 137 172.5
Joaquim Rodriguez 67 126 170
Roman Kreuziger 72 143 177.5
Thomas Voeckler 69 146 172.5
Samuel Sanchez 71 150 175
Frank Schleck 73 152 172.5
Tom Boonen 76 181 177.5
Thomas Voeckler 69 146 172.5
Robert Gesink 74 154 175
Rui Costa 72 150 175
Sylvain Chavanel 71 154 172.5


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