Thursday, May 07, 2009

Get Hip! It's not Hip to just copycat!

Hip bone
Most of your cycling comes from areas you don't think about!  Our approach is not to just make you functional, but allow you to become excellent!

General information

This is an area that is, for the most part over looked.  You can't video it, or you can't place (led's) on the shorts & skin, as they will move all over the place. When we worked with the best ski racers in the world we had their "brain" in the hip. To get their ear (mind), we would have to point out when you just copy the other guy what's wrong with that. You can do what the others are doing are preform better than them.  If you are doing the same thing as your rivals it's only luck that determines the outcome. We had racers shaving 1/10th of a second from each turn by changing the area you focus on.  You can either be "pro active" or as most only "reactive".  If you are reactive, you are late!

If you don't understand the words, look them up!  

The hip bone or innominate bone (meaning “no name”) is comprised of three bones that ossify into one. These three bones include the ilium, ischium, and pubis, each of which partakes in the formation of the socket of the true hip joint, the acetabulum. The ilium is the wing-shaped area of the hip bone that has a rather broad crest and two projections anteriorly: the anterior superior iliac spine and the anterior inferior iliac spine. The ischium consists of the tuberosities, upon which one sits, and the ischial spine: a small projection of bone that separates the greater and lesser sciatic notches. Anteriorly and inferior to the ilium is the pubis, joining its companion pubis from the opposite side to form the pubic symphysis. An opening can be seen just above the ischial tuberosity and posterior to the pubis on the skeleton. This opening, the obturator foramen is closed by a membrane during life and thus gains its name, which means “closed opening”. The rami of the pubic bone and the ischial bone help to form the edges of this opening.


The three parts of the hip bone articulate with one another after maturation, but prior to that growth and bone fusion they may appear separate. The two hip bones meet anteriorly at the pubic symphysis and posteriorly there is an articular surface of the ilium bones that corresponds to an articular surface of the sacrum, forming the right and left sacroiliac joints (SI joints). The acetabulum of the hip bone is the point of articulation for the head of the femur thus forming the hip joint.

Muscle attachments

Muscles move bones not the other way around. Muscles of the gluteal region, the lower spine and those muscles serving to rotate or extend the hip joint are attached to the posterior surface of the hip bone. Laterally, the tensor fasciae latae attach to the ilium and anteriorly iliacus is joined by sartorius, rectus femoris, and pectineus as hip flexors attaching on the hip bone. Medially, the muscles serving to adduct the hip will attach along the pubic bone and its ramus.

Look at any running animal and note, there is always more mass where the motion comes from.  If you focus on the distal ends of the long bones, you are being reactive!  The trick is to know what is the best constraint of the hip and all it's muscle mass is.  

If you don't know or focus on this area, you are only guessing!  Remember, you don't have to get better, you can just copycat your hero!  Or you can just have someone attempt to tell you what you need. Rest a sure, they are guessing without measuring.  But they will be glad to take your money and if you don't pedal better, they can blame it on your training or the folks you picked!

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