Fitness questions and answers for August 26, 2008

Form & Fitness Q & A

Got a question about fitness, training, recovery from injury or a related subject? Drop us a line at fitness@cyclingnews.com. Please include as much information about yourself as possible, including your age, sex, and type of racing or riding. Due to the volume of questions we receive, we regret that we are unable to answer them all.

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.

Jon Heidemann (www.peaktopeaktraining.com) is a USAC Elite Certified cycling coach with a BA in Health Sciences from the University of Wyoming. The 2001 Masters National Road Champion has competed at the Elite level nationally and internationally for over 14 years. As co-owner of Peak to Peak Training Systems, Jon has helped athletes of all ages earn over 84 podium medals at National & World Championship events during the past 8 years.

Kelby Bethards, MD received a Bachelor of Science in Electrical Engineering from Iowa State University (1994) before obtaining an M.D. from the University of Iowa College of Medicine in 2000. Has been a racing cyclist 'on and off' for 20 years, and when time allows, he races Cat 3 and 35+. He is a team physician for two local Ft Collins, CO, teams, and currently works Family Practice in multiple settings: rural, urgent care, inpatient and the like.

Fiona Lockhart (www.trainright.com) is a USA Cycling Expert Coach, and holds certifications from USA Weightlifting (Sports Performance Coach), the National Strength and Conditioning Association (Certified Strength and Conditioning Coach), and the National Academy for Sports Nutrition (Primary Sports Nutritionist). She is the Sports Science Editor for Carmichael Training Systems, and has been working in the strength and conditioning and endurance sports fields for over 10 years; she's also a competitive mountain biker.

David Fleckenstein, MPT (www.physiopt.com) is a physical therapist practicing in Boise, ID. His clients have included World and U.S. champions, Olympic athletes and numerous professional athletes. He received his B.S. in Biology/Genetics from Penn State and his Master's degree in Physical Therapy from Emory University. He specializes in manual medicine treatment and specific retraining of spine and joint stabilization musculature. He is a former Cat I road racer and Expert mountain biker.

Pamela Hinton has a bachelor's degree in Molecular Biology and a doctoral degree in Nutritional Sciences, both from the University of Wisconsin-Madison. She did postdoctoral training at Cornell University and is now an assistant professor of Nutritional Sciences at the University of Missouri-Columbia where she studies the effects of iron deficiency on adaptations to endurance training and the consequences of exercise-associated changes in menstrual function on bone health.

Steve Owens (www.coloradopremiertraining.com) is a USA Cycling certified coach, exercise physiologist and owner of Colorado Premier Training. Steve has worked with both the United States Olympic Committee and Guatemalan Olympic Committee as an Exercise Physiologist. He holds a B.S. in Exercise & Sports Science and currently works with multiple national champions, professionals and World Cup level cyclists.

Richard Stern (www.cyclecoach.com) is Head Coach of Richard Stern Training, a Level 3 Coach with the Association of British Cycling Coaches, a Sports Scientist, and a writer. He has been professionally coaching cyclists and triathletes since 1998 at all levels from professional to recreational. He is a leading expert in coaching with power output and all power meters. Richard has been a competitive cyclist for 20 years

Andy Bloomer (www.cyclecoach.com) is an Associate Coach and sport scientist with Richard Stern Training. He is a member of the Association of British Cycling Coaches (ABCC) and a member of the British Association of Sport and Exercise Sciences (BASES). In his role as Exercise Physiologist at Staffordshire University Sports Performance Centre, he has conducted physiological testing and offered training and coaching advice to athletes from all sports for the past 4 years. Andy has been a competitive cyclist for many years.

Michael Smartt (www.wholeathlete.com) is an Associate Coach with Whole Athlete™. He holds a Masters degree in exercise physiology, is a USA Cycling Level I (Elite) Coach and is certified by the NSCA (Certified Strength and Conditioning Specialist). Michael has more than 10 years competitive experience, primarily on the road, but also in cross and mountain biking. He is currently focused on coaching road cyclists from Jr. to elite levels, but also advises triathletes and Paralympians. Michael is a strong advocate of training with power and has over 5 years experience with the use and analysis of power meters. Michael also spent the 2007 season as the Team Coach for the Value Act Capital Women's Cycling Team.

The answer to your first question depends on how accurate you want to be. As a trained physical scientist I'd have to answer that if you are moving through the air, there is wind drag. There is no lower cut-off speed below which aerodynamic drag doesn't matter at all. In a race, a difference of less than 1% in total energy output required to cover the distance can make several places difference. Practically speaking, I'd say if you can feel the wind on your arms, hear the moving air, or if your clothing is flapping, efficiency demands that you assume an aerodynamic position. That brings up another matter: If you can't engage your hamstrings in the drops, your bars are too low. Set your bar height such that riding comfortably in the drops is the lowest you can go and make your best power.

2. I know that a bigger lever leads to an increase of wattage, but is there an increase of power to the same energetic cost? In example: To the same heart rate, let's say 170 beats/minute, I'm riding at 300w at 95 RPM, with a 175mm crank in a 53/15 gear, to keep that same 300w at 95 RPM in a 170mm crank I'll need a lower gear, let's say 53/13 gear right? Therefore, the only "inconvenient" of a shorter crank length is that we need to put a lower gear for the same RPM's?

I'm new to the world of recumbent biking and am starting to experience some knee pain both during and after riding. I work out at a local gym three times a week, both on the treadmill and on the elliptical machines, plus do weight training, so I thought I was in good physical health before I started biking. Do you have any words of advice or thoughts on why I might be experiencing this knee pain? I originally thought that I needed stronger quad muscles, so I've been trying to increase my strength when I go to the gym. I'm enjoying the bike so much but now I'm worried I may not be able to keep riding without sustaining damage to my knees. Anything you can provide will be greatly appreciated!

The causes of knee pain on a recumbent are similar to those on an upright: Poor bike fit, use of excessively high gears/low cadences, excessively rapid build up of riding time, or pre-existing arthritis or other knee damage. If you are just riding easily around your neighbourhood and you have no pain during or after your gym workouts, we can rule out arthritis and rapid build up of miles. Are you pushing hard on the pedals, or turning them smoothly with little effort? If you are mashing the pedals, try using lower (easier to turn) gears. If you are spinning easy gears already, you need to consider bike fit. Ideally you'd visit a competent fitter, but in the meantime:

I'm taking a course of anti inflammatory medication for a rotator cuff shoulder injury, (diclofenac 50mg twice daily) for the past three weeks and have noticed markedly decreased performance on the bike. Symptoms are mainly longer recovery time, feeling of lead legs even on recovery rides, no "snap" out of the saddle, lower average training heart rates, and general tiredness after only an hour or so training. Could the anti inflammatory be affecting the process of muscle healing between training sessions? As I've noted that when I stop taking the medication for a few days my energy, my 'legs' and my training becomes closer to normal. The anti inflammatory is not a long term medication (just awaiting MRI results and a specified treatment) but I was curious whether anyone else had had this experience.

There is some evidence from placebo-controlled studies in young adult men that non-steroidal anti-inflammatories (NSAIDs; e.g., ibuprofen, indomethacin), taken at the maximal recommended dose for 7-10 days, inhibit skeletal muscle protein synthesis after high-intensity resistance exercise. These drugs work by inhibiting an enzyme that produces chemicals that trigger inflammation. These same chemicals also play a role in muscle hypertrophy.

I recently bought Ksyrium SL wheels because I wanted good stiff wheels for climbing. I've heard that box rims climb better so, after comparison with other wheels in the class, that was my choice; subsequent to that, someone told me his carbon aero wheels climb better than box wheels; since he's a more experienced rider than me, I have to question whether that is true. Would low to mid profile aero wheels climb better because they're stiffer? I've also hear that aero wheels only help if you're doing 20+ mph. Will they have any impact on performance under 20 mph?

Wider tyres roll faster up to a point. Using your comparison of 23mm vs 20mm and assuming we are talking the same brand and model of tyre so that their are no variables in construction, here is why the 23mm tyre has less rolling resistance. The rounder a tyre can stay while absorbing road irregularities, the faster it will roll. A 20mm tyre rolling over the same irregularities in the road surface will deform to the same degree as a 23mm tyre. But that deformation is a greater percentage of it's cross section, i.e.; it will be less round more often than the wider tyre.

I'd been diagnosed with spinal stenosis approx 5-6 years ago and now a surgeon says I should have surgery with some fusion. He says I won't be any stiffer or less flexible than I am now. He, however, says he doesn't think I should be doing long bike rides as this could be causing or exacerbating my condition. This is surprising to me since most info I've been able to get says that low impact aerobic exercise is good, & they usually recommend riding an "exercise bike."

I'm not sure what his parameters are. I find that standing or walking usually results in pain after 20-30 minutes. I can ride the road bike ('06 Orca) 1-2-3 hours & usually feel better after, than before. Top of the bars are approx 2" below saddle, (shallow drop Deda 215) & I can also ride comfortably in the drops. If I sit up no hands to stretch my shoulders etc., I very quickly feel some pain in hips like when standing, but when back down on the bars I'm immediately ok. I told my shop on set-up that I'm more comfortable in the lower rather than upright stem position. This all makes sense to me & I'm of the adage that if it's painful (walking, standing, running etc.) don't do it, but if it feels good, it's ok.

I'm not looking for you to contradict what the surgeon is saying, but I am questioning the difference between an "exercise bike" and riding on the road. I see the difference in the possible "jarring" on bumps one might encounter on the road, but other than that.....? I'm confused because he also recommends walking instead, which is totally counterintuitive to me and what I've researched on this. (I will be seeking a 2nd opinion, although this guy is reputed to be "tops" in my area). I'll issue my own disclaimer in that I don't take your answer to be any specific medical advice in "my" case, but I'm curious as to what info, thoughts, and experience you might have encountered on this subject. I saw nothing in the previous comments on "recovering from spinal stenosis" that advised against riding the bike. I don't want to be in "denial," but I'm reminded of the whole "prostate scare" that arose a few years ago when some urologist claimed bike riding is destroying us all, which turned out to be bunk scientifically, & was more his own personal unsubstantiated peeve.

It is difficult to comment on specific cases, but my general experience in the clinic and in working with surgeons in my area would both contradict and agree with your surgeon. I had a number of emails from other individuals following last week's post and I think that it is important to differentiate between lateral stenosis (narrowing of the opening where the nerve root exits the spine) and central stenosis (actual narrowing of the spinal canal). You describe decreased pain with flexion based activity, and this is typical of both types of stenosis, as the opening for the nerve root and canal are generally increased with flexion (note that this is not an absolute). Conversely, the openings are narrowed when we extend (backward bend), which happens subtly in standing and walking. This closure can be accentuated by tight hip flexors, restricted lumbar musculature, and weak deep abdominal stabilize rs.

With the advances in prosthetics and techniques you should be able to ride as you wish, although this should be cleared with your surgeon. I would emphasize that, with athletes, the tendency initially is to push aggressively and this often prevents healing and slows progress. Let your surgery heal appropriately, and then your rehab should emphasize hip abductor strengthening and restoration of your hip range of motion to the tolerance of the prosthetic. I have found that some clients have difficulty with saddle selection due to ischial tuberosity sensitivity after the surgery. This typically abates with time and as the glute max regains normal size.