Fitness questions and answers for January 28, 2004

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.

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.

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.

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.

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.

My question pertains to bicycle fit. I am delving into the custom bike market and being measured with regards to many parameters to create a properly fitted frame. The result of these measurements is a suggestion for a change from my current position (largely based on tarot cards and lunar cycles, i.e. not scientific). I am wondering are there time tested (lab tested) theories upon which proper seat height, fore/aft saddle position, and crank length are based (especially considering power, heart rate, oxygen consumption). Secondly, are there saddle height, saddle fore/aft position, and crank length measurements from pro riders (maybe a pro rider measurements database?) that might suggest a proper fit (for instance a 6 ft 0 inches, skinny (140 lbs), 89.6 cm inseam, with a relatively short femur length in proportion to my leg length, and normal length arms).

I recently took a job in a company that offers a gym in the same building. For the past few months, I've been spending my lunch hour (three or four times a week) doing spinning classes in an effort to complement my weekend road training during the winter and my daily roundtrip commute of 25 miles which I'm trying to do through the winter as long as the snow isn't falling. The classes vary of course with the instructors, and most of the participants are definitely not the cycling type so I tend to tweak it to my own preferences.

I am now in the transitional period in my off-season training and with my indoor riding I am doing weight training three times a week. When I ride indoors I am riding strictly in my areobic zone (zone 2) for 40 minutes and warming and cooling down for 20, some days I through in a mixture of speed work as well. Should my bulk of riding be in zone 2 or should I just ride in zone 1 until the preperation period begins?

I am 37 years old, 6ft, 190lb. A father of two, I am an enthusiastic amateur and have a full schedule of century rides for the spring and summer. I have a vasectomy scheduled for this week and am concerned about my recovery time. I have talked to several friends who have had the procedure done but none of whom are riders. I wonder if you know how long I should expect to be off of the bike given the sensitive body/ saddle interface. I am anxious to get back on my training schedule. Any info. would be welcome.

Given that throughout the season tests can be performed as part of both training and racing situations to determine/indicate/guess a Lactate Threshold Heart Rate and there is usually variation in the results. What do you guys reckon about setting training zones? Should they be continually updated based on the most recent calculation/guesstimate or should they be determined only once yearly or should they be set to the highest or lowest figures?

I'm 52, 6ft, 225lb and love to ride. Mostly mountain bikes with a group and do just fine. Wore a heart monitor for the first time and found myself at 179 bpm at the top of a 20 minute climb. Felt great and have done this for years. How do you know what your MAX is or when to say enough. Last ride was quite a bit longer uphill so I left the monitor at home. I have a quick recovery and approx. 57 bpm at rest. I play racquetball, volleyball etc. Should I worry about the 179?

To find your max you ride up a long hill, preferably in a competitive situation to keep you motivated and you just go harder and harder until you can't anymore. When you feel like you can't go another stroke, you sprint. When you can't sprint anymore, sprint harder. You know you've actually found your max when your heart rate begins to decline even though you are still trying to go harder and harder.