Fitness questions and answers for July 24, 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.

Let's start with the basics. I am a 6'4" 190 lbs 27 year old former swimmer who turned to cycling about a year ago. After eight months of learning - about 100 miles a week - I began to gradually increase my weekly volume. I now try and go between 200-300 miles a week, which includes a long 100-130 mile ride over the weekend. My swimming background has dictated my training, form is necessary to properly execute volume. Thus my reason for writing.

Over the past two to three weeks, I have experienced extreme soreness in my left quadricep, specifically the Vastus Medialis muscle. I initially thought it was just the standard-issue workout soreness or the fact that my right quad is stronger than my left. However, simultaneously my lect Hallucis MTP joint experienced a dull pain (I have not altered my cleat position) so I am wondering if perhaps there is a correlation between the two? I use the KEO Look Classic pedals and have the cleat as far back as they can be set. Also, my right and left cleats are in the exact same position, because standing, both feet are slightly pointed out at the same angle.

I guess my initial speculation would be that as I push my body harder with longer rides, I am losing form and perhaps not dropping my heel enough or dropping it too far. My athletic background contains a mindset that says push through the pain. However, this is the first time I have relied on a machine to be apart of my workout, and being that in cycling, the machine and the athlete work in unison, so I am green behind the ears when dealing with these sorts of things. Do you have any thoughts or suggestions?

I wanted to go on at least two rides - one long and one short - to get a full understanding of my knee movement. Almost unexpectedly, my knee moves outward on the upstroke and inwards on the downstroke when I am relaxing the first 30 miles but seems to correct itself when I tire. It seems as though the more rested I am the more knee movement I noticed. The gap with my thighs are seemingly the same but my left leg wants to push down and in on each downstroke.

As a rule, I try to avoid taking new-age supplements and pills. That being said, I am very interested in appetite suppressants. I feel like I am doing everything on the bike I can to achieve race weight, but the pounds are still not coming off. I ride hours of tempo at 45-55% MHR. I take a spin in the morning to get my heart rate up before going to work. Sometimes I take a nap in the afternoon to get an extra burst of HGH. I have even started taking green tea supplements, a general vitamin, and omega-3s.

If weight loss is so difficult, perhaps your goal "race weight" is unrealistic. Each of us has a set-point body weight that is "normal" for us, if we try to deviate too far from that weight, the body's defence mechanisms will kick in. Regulation of body temperature is a great analogy. When our temperature is elevated above 98.6, vasodilatation and sweating occur to dissipate the extra heat. If your body temperature drops below 98.6 vasoconstriction and shivering act to raise body temperature. The point is that, if your goal weight is unrealistic, i.e., too far from your set-point weight, it will be very difficult to achieve your goal weight and even more difficult to maintain it.

I'm not aware that iron sulphate will directly cause weight loss, but if you were significantly anaemic, improving your blood iron will bring back your energy and zest for life, and being more energetic and zesty uses more calories than sitting more quietly, so you may simply be expending more calories while taking in the same number, resulting in weight loss. It comes as a surprise to many, but simply sifting positions frequently, pacing while talking on the phone, talking with hand movements and similar movements can add up to a hundred or more extra Calories expended each day.

I loosened my shoe off and this did help a bit but after my ride my foot was getting sharp pains and going numb every so often even when sitting. I had a day off and then rode again and it was still not right so I have backed the kilometres right off. I feel like my foot is being used as a lever too much and putting a lot of pressure on my heel and Achilles. I am a big rider (100kg's 194cm) and a grinder (180mm cranks) so I put a fair bit of pressure on to my ankle. I am pretty sure my position is good as Steve Hogg set me up about 3 years ago. I am on a different pair of shoes now, but have had no problem with them for the last year or more.

I am probably 4 bikes down the track as well as I have a habit of snapping frames and cranks due to my size. But the over all set up is still very close to what you prescribed. I am wondering if moving my cleats back a bit will take a bit of pressure off my ankle / heel (which isn't great after a good break in my teenage years) and if I do this should I change anything else?. Any help would be most welcome.