Cyclingnews Fitness Q&A - December 22, 2011

Riders strung out on a training ride under the Big Sky at USA Cycling’s Cyclocross summer training camp in Helena, Montana (Image credit: tomrobertsonphoto.com)

Topics: Single quad burn, Scoliosis, Adapting to having less time for proper training, Winter base training

I’m 55 yrs young and ride between 6000 -7000 miles a yr and have for 25 yrs. I still race both on and off road. Due to a broken right hip as a child, my right leg is a cm shorter than my left. I do not have any lifts in my “street/running” shoes. A couple of yrs ago I developed a bad case of hip bursitis in my right hip and It took most of a winter of physical therapy and cortisone shots to get over the problem. I was still able to ride my bike, just could not push the pedals hard (mostly zone 2/1 rides) after I got over the bursitis, I decided to add some shims to my right road cycling shoe, but didn’t mess with my mountain bike shoe.

Over the last couple of years ( and its getting worst and worst) I’ve notice that under harder efforts that my right quad loads up bad, to the point that if I’m doing intervals I have to stop, not due to breathing but because my right quad is hurting bad. Also my left quad is now 1 cm. smaller than the right… when I ride my mountain bike I do not have this problem which is kind of making me think I might need to take the shims back off, but I’m really confused in what to do.. I had an expert fit me as far as feet pedal interface and was wedged, and checked shim height, but I’m just not sure if that was the way to go as the problem is getting worst, to the point where I’m beginning to think that be completive might be over for me.

This is not an ideal work schedule for a serious athlete, but then no work schedule is ideal for a serious athlete so everyone works with what they've got. You can train more during your off-periods and much less during your work periods, but skipping riding for three weeks at a time is certainly not an option though if you want to do decently in Ironman events. I suggest a minimum of two rides, two runs and two swims every week, working or not. When you are working, they could be an hour or so each ride or run, and 45 minutes each swim and mostly at recovery pace if needed.

Then when you get to your break, take another easy day or two or three until you recover from work, if needed, before ramping up the volume. If you are relatively injury prone, take the first week of each break medium, maybe doing 2 hour sessions on the bike, 90 minute runs and swims. Then ramp up rapidly to whatever you have time for and is appropriate for an Ironman athlete heading for your event date.

Scott Saifer (www.wenzelcoaching.com) is head coach, CEO of Wenzel Coaching.com and has been coaching cyclists professionally for 18 years. He combines a master's degree in Exercise Physiology with experience in 20 years of touring and racing and over 300 road, track and MTB races to deliver training plans and advice that are both rigorously scientific and compatible with the real world of bike racing.

Steve Hogg has owned and operated Pedal Pushers since 1986, a cycle shop specialising in rider positioning and custom bicycles. In that time he has positioned riders from all cycling disciplines and of all levels of ability with every concievable cycling problem. Clients range from recreational riders and riders with disabilities to World and National champions. He can be reached at: www.stevehoggbikefitting.com

Carrie Cheadle, MA (www.carriecheadle.com) is a Sports Psychology consultant who has dedicated her career to helping athletes of all ages and abilities perform to their potential. Carrie specialises in working with cyclists, in disciplines ranging from track racing to mountain biking. She holds a bachelors degree in Psychology from Sonoma State University as well as a masters degree in Sport Psychology from John F. Kennedy University.