Fitness questions and answers for August 7
Got a question about fitness, training, recovery from injury or a related subject? Drop us a line at...
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.
Dave Palese (www.davepalese.com) is a USA Cycling licensed coach and masters' class road racer with 16 years' race experience. He coaches racers and riders of all abilities from his home in southern Maine, USA, where he lives with his wife Sheryl, daughter Molly, and two cats, Miranda and Mu-Mu.
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.
Eddie Monnier (www.velo-fit.com) is a USA Cycling certified Elite Coach and a Category II racer. He holds undergraduate degrees in anthropology (with departmental honors) and philosophy from Emory University and an MBA from The Wharton School of Business.
Eddie is a proponent of training with power. He coaches cyclists (track, road and mountain bike) of all abilities and with wide ranging goals (with and without power meters). He uses internet tools to coach riders from any geography.
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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.
Since 1986 Steve Hogg (www.cyclefitcentre.com) has owned and operated Pedal Pushers, 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.They include World and National champions at one end of the performance spectrum to amputees and people with disabilities at the other end.
Current riders that Steve has positioned include Davitamon-Lotto's Nick Gates, Discovery's Hayden Roulston, National Road Series champion, Jessica Ridder and National and State Time Trial champion, Peter Milostic.
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.
Pam was an All-American in track while at the UW. She started cycling competitively in 2003 and is the defending Missouri State Road Champion. Pam writes a nutrition column for Giana Roberge's Team Speed Queen Newsletter.
Dario Fredrick (www.wholeathlete.com) is an exercise physiologist and head coach for Whole Athlete™. He is a former category 1 & semi-pro MTB racer. Dario holds a masters degree in exercise science and a bachelors in sport psychology.
Scott Saifer (www.wenzelcoaching.com) has a Masters Degree in exercise physiology and sports psychology and has personally coached over 300 athletes of all levels in his 10 years of coaching with Wenzel Coaching.
Kendra Wenzel (www.wenzelcoaching.com) is a head coach with Wenzel Coaching with 17 years of racing and coaching experience and is coauthor of the book Bike Racing 101.
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.
Through his highly customized online training format, Steve and his handpicked team of coaches at Colorado Premier Training work with cyclists and multisport athletes around the world.
Brett Aitken (www.cycle2max.com) is a Sydney Olympic gold medalist. Born in Adelaide, Australia in 1971, Brett got into cycling through the cult sport of cycle speedway before crossing over into road and track racing. Since winning Olympic gold in the Madison with Scott McGrory, Brett has been working on his coaching business and his www.cycle2max.com website.
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.cyclecoach.com) is an Associate Coach with Richard Stern Training. He holds a Masters degree in exercise physiology and is USA Cycling Expert Coach. Michael has been a competitive cyclist for over 10 years and has experience coaching road and off-road cyclists, triathletes and Paralympians.
Kim Morrow (www.elitefitcoach.com) has competed as a Professional Cyclist and Triathlete, is a certified USA Cycling Elite Coach, a 4-time U.S. Masters National Road Race Champion, and a Fitness Professional.
Her coaching group, eliteFITcoach, is based out of the Southeastern United States, although they coach athletes across North America. Kim also owns MyEnduranceCoach.com, a resource for cyclists, multisport athletes & endurance coaches around the globe, specializing in helping cycling and multisport athletes find a coach.
Physical limits
Optimal interval duration
Crank arm length revisited
Thyroid needs change with increased efforts, increased fitness?
Pro bars/stems and bruised wrists
Aerodynamics
Optimal race weight revisited
Redlining
Fused ankles revisited
Lateral offset?
Leg numbness
Interval training vs sustained effort
"Balance test"
Physical limits
My question relates to the physical limits attainable by individuals. I have seen various figures published on the varying power output of top individuals racing in the Tour De France. The one that particularly caught my eye was a comparison of the record times up Alpe d'Huez.
It was a graph showing Marco Pantani's record time with an average power output of 388W, Lance Armstrong's second place time with an average of 454W and for comparative purposes it showed Jan Ullrich's power output over the climb of 422W.
Now, I understand that Pantani was a considerably smaller cyclist than Armstrong. I believe Pantani's optimum racing weight was 57kg as opposed to Armstrong's which is closer to 70kg.
Now to the question bit: would it actually have been possible for Pantani to have a similar power output to that of Lance Armstrong with similar dedicated training or was his power output inhibited by his size and low weight?
I would really appreciate your input on this.
Kevin Kalis
Preston, England
Scott Saifer replies:
Optimal interval duration
I'm 32, a dad, and fairly new to competitive cycling. So I'm always looking to maximize my gains on the bike without wasting time away from the family. My question is: what's the current science on the length of intervals that will help me most in a 40k TT? And what about helping in 100k road races, if that differs.
I'm a bit confused: while coaches recommend 10-20 min intervals to help TTs, any sports science articles I see are only talking about gains made by doing one of two things: VO2 max intervals of about 30sec-1 min, or Pmax intervals of about 3-4 minutes.
Rob
Hamilton, Canada
Richard Stern replies:
Crank arm length revisited
Question regarding crankarm length. I have a 70cm inseam (yes, I'm vertically challenged!). I've been riding 165cm crank arms with a 36-52 in the front, and changing out the cassette as dictated by terrain, quite happily for the last 3 years. (I use 650 wheels) However, for reasons beyond my control, I was forced to ride 170's this past week. With a 39-53 on the front, same cassette in the back. What did I find??? I LOVED them. I was cranking out all sorts of new power highs with (seemingly) less effort, didn't get dropped by the group on the flats like usual, and felt no real difference with the "larger" pedal circles. I did not get to try this set up out on the local hill climb, though, before I got my previous set up back. My first lap on that hill today found me missing the longer crank arms. The 165's took some getting used to again.
My local guru says adamantly not to change to the longer crank arms, no way, my 70cm inseam is waaay too short for 170's. But why did I like them so much? In fact, it felt so much more comfortable...would I be a fool for changing over to the longer crank arms? Help! Was the additional power coming from the larger chainrings? Or the crank arms, or both? Yes, my fitness level is improving right now, too - how many factors can there be?
I saw in a previous post where Steve Hogg recommended to a gal w/ a 74cm inseam that the 165 were most likely too long for her, even, and not to switch up. What to do? Lastly, I've had some hip flexor problems lately, and I didn't feel it all with the 170's, but I did notice it again today with the 165's.
Any insight you can offer would be much appreciated!
Stats: 5'2", 43yr old female road biker who enjoys racing, wanna be mtn biker.
Kate
Scott Saifer replies:
Thyroid needs change with increased efforts, increased fitness?
I had a hyperactive thyroid, had radioactive iodine, and now have a hypoactive thyroid. I take replacement hormones, levothyroxine and a little triiodothyronine. Since January, I have been working hard to get back in shape on my bike. My fitness has gradually increased and I've gradually been able to ride further, faster, and climb hills better. However, in the past month, when I've begun to do some 100-mile rides, I feel as though I've gone hypothyroid after them. And recently my legs feel much weaker when I'm climbing hills, like they are turning into noodles instead of getting stronger. When a person's fitness and muscle mass increase, do they tend to need more thyroid hormone? Are my increased demands "burning up" more thyroid hormone so that I am digging into a deficit and will need to increase my dose?
Thyroid function tests occur so far apart (8 weeks) that they are a very belated indicator of what's going on. My impression is that I can feel the impact of medication problems in a matter of a week.
Alyson Garland
Scott Saifer replies:
Pro bars/stems and bruised wrists
While reading pro bike specs on Cycling News, I noticed very few pros ride with carbon bars and stems. Is it an issue of flex and strength or sponsorship? In addition, the majority of pros seem to use round drops in favor of the anatomic drops that come on most stock bikes. Is their an advantage this set up or is it just personal preference?
Sometimes I have problems with bruises developing just above my wrist from sprinting in the drops on my road bike. I do not have the same problem on my track bike as the shape of the track bars leave more open space above the drops. I tried rotating the bars down to bring the drops further back, but then the anatomic notch was in the wrong place for my hands on the brakes. Is there any way I can adjust the angle of my road bars to alleviate this problem? Would switching to deep/shallow round drops help?
John
Steve Hogg replies:
Aerodynamics
There is an article in the current issue of Bicycling magazine about the MIT cycling team. They have advantages that less scientific schools lack, such as their own wind tunnel. And as time trial specialists, they have a keen interest in matters aerodynamic.
In the course of the article, some pretty startling assertions are made. They claim that a $200 aero helmet gives you four times the aerodynamic benefit of a pair of aero wheels such as Zipps or Heds ($2000). Also that gluing your race number onto your jersey so it doesn't flap is at least as good as an aero front wheel. That wearing gloves negates the saving of an aero front wheel. etc.
Any comments? Because it's too late for me; I've already dropped the bucks on the pair Zipps. Should I have kept the bulk of the money and just bought one of those incredibly geeky looking TT helmets? I'm a triathlete, so my cycling revolves around TT efficiency.
And by the way, on an almost completely unrelated aerodynamic matter, why does it benefit Tour de France team leaders to be paced up those long mountain climbs by a team mate? They are going maybe 20km per hour, which is around 12 - 13 mph. My understanding is that the benefits of drafting only kick in above 16 mph? Is this so?
Paul Schwartz
Scott Saifer replies:
Optimal race weight revisited
This message is mainly targeted to Scott Saifer. I enjoyed the response to the Optimal Race Weight question. I'm a Category 2 road racer looking to upgrade to a Cat 1. I prefer hillier races to crits and can do well, but need that extra push to get there. I follow a strict diet and during the season, maintain 5 percent body fat. I have a coach and the training is right where it needs to be. My problem lies with my pre-cycling life. I was involved in contact sports and got into heavy weight lifting when I was younger. As a result, I have way more upper body mass than a bike racer ever needs, especially to go uphill.
Scott mentioned losing muscle mass to achieve optimal weight. I agree, this is not something I would attempt to do during the season. How can I start the process in the off-season? For me, that's after 'cross Nationals are over. Can you give a more detailed description of how to do this without sacrificing too many watts? I think I could easily lose 5 pounds and maybe even closer to 10. My peak races involve 3-10km climbs ranging from 6-11 percent.
Jer Walker
Scott Saifer replies:
Redlining
I am a 37 year old road racing cyclist. I packed in racing for 15 years and have now returned, 2 years ago. the problem I have is that I seem to be redlining all the time in races. My max heart rate is 192; when the hammer goes down in races my HR is above 180 and I can only sustain this effort for short periods of time. The real problem is when we hit a climb, I blow up big style after 2 mins effort or if there is a lot of counter attacking; also crits are out the question after 10 mins of racing. I have had a good winter's training, riding long rides over the weekends 3, 4hrs on sat sun and 2 mid week rides of between 2.5 ,3.5hrs . I would be very grateful if you could give me some pointers in the right direction so I can get back to enjoying my racing.
Mark Millington
Ric Stern replies:
Fused ankles revisited
I read with interest your recent response about shimming for a person with a fused ankle.
I also have a fused (tibio-talar) right ankle and have considered shimming. However the effect of my fusion gives me virtually the same leg extension at the bottom of the stroke but as the ankle cannot drop my right knee ends up considerably higher than my left at the top of the stroke. I also feel more stable on my fused leg than on my good one and suffer sciatic type symptoms in my good(non fused) leg.
I am thinking of shimming my good leg to help drop the ankle a little more to stabilise that leg. Would appreciate your opinion as this has been a problem for some time now.
Steve Hogg replies:
Lateral offset?
I had no idea that a lateral offset for a saddle was possible! How is this accomplished? Do you custom build the required hardware? Is it possible to make an adjustment as small as 5mm?
Joshua Harris
Durham, N.C., USA
Steve Hogg replies:
Leg numbness
I am a 58 year old man and have a cross bike which I use for recreation.
When I bike longer distances, somewhere between a half hour and an hour my legs often start to go numb. I get off my bike and walk it for a few minutes to relieve this.
What do you think causes this?
What might relieve this?
How dangerous is this? Can it lead to permanent injury?
Joe Veltman
Scott Saifer replies:
Interval training vs sustained effort
My question relates to interval training versus constant effort at a sustained elevated heart rate.
For instance - what is better: doing 10X2 minute intervals at 85 percent-90 percent of max heart rate with a 2 minute spinning at 70 percent max heart rate between efforts or constant effort for 20 minutes at 85 percent-90 percent of max heart rate?
I would assume the 10X2 minute intervals would more reflect normal racing conditions where the sustained 20 minute exertion would be better for time-trail training?
In short - which of the above would make me fitter & faster?
George Barrie
South Africa
Scott Saifer replies:
"Balance test"
Steve Hogg refers to a "balance test" repeatedly but I cannot find it using the search function. Could you provide me a reference to that balance test?
Steve Hogg replies: