Fitness questions and answers for March 6, 2007
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.
Creeping forward on the saddle
MTB pedals on a road bike
Sleep after races
Lower leg aches
Different leg lengths
Cycling and tinnitus
Hernias caused by cycling
Cleat positioning
Creeping forward on the saddle
My question is on bike positioning. On viewing a lot of cyclists racing, I have noticed many of them sitting on the front part (nose) of their saddle. Mainly when the race tempo is high and a reasonable amount of effort is required by the cyclist.
Can you tell me why this is? What causes this? Is it a bad thing? And if so how can it be fixed?
Andrew
Steve Hogg replies:
MTB pedals on a road bike
I have a road bike, but use Shimano mountain bike SPD pedals. Is there any loss in performance between road vs mountain bike pedals on a road bike?
Andrew
Steve Hogg replies:
Sleep after races
My local criterium series is held on weekday evenings and is really exciting. The problem is getting a good sleep afterwards. Even if I really concentrate on my breathing, it is still virtually impossible to wind down as my adrenaline is still in overdrive. When I do nod off I wake up again soon after with my heart pounding reliving the racing! Typically I will start to benefit from normal sleep by 3-4am.
I am a 35 year-old cat 2 male with 6 years of racing.
Any advice would be great. Thanks.
Ross.
Scott Saifer replies:
Lower leg aches
For about the last two years I've been experiencing some aches in my lower left leg. The issue came on gradually and has reached a certain level and just kinda stayed there. I notice it on and off the bike but more so on the bike.
All my previous fitters have noticed a slight leg length discrepancy of about 2mm shorter in the right leg. All felt it was nothing to be concerned about and very common in most people.
I ride Speedplay Zero pedals with Northwave shoes and ride 172.5 length cranks on both bikes.
My problem is that when riding I experience the sensation of not being able to get my left foot forward enough. It also feels like I'm pedaling on my tippy-toes and getting little to no power transfer to the pedal. As if my foot is about two inches away from the pedal and just going through the motion. If I concentrate real hard and shove my foot, uncomfortably, into the tip of my shoe it almost feels right as far as feeling the power to the pedal through the ball of my foot.
All fitters have mentioned that my left heel does not come down through my pedal stroke as does my right foot. This is something I've been trying to rectify during training rides but it's been difficult to keep up and make a habit.
The aches I have are mostly on the outside of my calf and the shin. From time to time the area on the sides, below and back of the knee also feels achy... never above the knee. When riding these aches are intensified but don't keep me from doing my training rides, intervals or races. When not riding the aches are still there but not as intense. Fatigue in my leg muscles are not the same on both legs. In the left leg all fatigue is all in the lower leg. In the right, it's all upper with some fatigue in the calf as well.
Every once in a while, maybe once or twice a month, my left leg gives out for a quick second when walking. You know how it feels when someone comes up to you from behind and gently puts there knee into the back of yours to try and make you fall... that old gag joke? That's the feeling I get when my leg gives out.
I had my wife stand behind and above me whilst riding a stationary bike to see if I was dropping my hip or twisting my pelvis. The answer is no on both accounts.
Steve Hogg replies:
Different leg lengths
I am a 20 year old cyclist who has two different leg lengths. The difference in leg length is 12mm. To make both of my legs the same length whilst riding I have been told to use a 12mm packer under the shoe of my short leg.
Is this a correct way of fixing the problem of leg length and do I need to use a 12mm packer or could less do? Would moving one cleat more forward or back than the other also help this situation or would this be a poor way of fixing the problem?
Andrew
Steve Hogg replies:
Cycling and tinnitus
My husband told me about the question on cycling causing or exacerbating tinnitus.
He said that it isn't the cycling that causes tinnitus, it's the wife nagging the cyclist about how much time he spends cycling that causes it.
Happy for your expert panel to verify!
Regards, cycling widow (Jeannine)
Scott Saifer replies:
Hernias caused by cycling
In the February 27 Q&A, Scott says that not one of his 1000 athletes have reported an inguinal hernia. While I have no history of any other hernias or such weaknesses, I have experienced two inguinal hernias, both immediately after an extreme sprint effort on the bike where I put my whole body into the effort, one in 2003 on the left and another in 2005 on the right.
I am 100% sure that the sprint effort caused the hernia in both cases. I have not had any other hernias at any other time.
Lionel Space
Scott Saifer replies:
Hernias caused by cycling #2
I write regarding last week's question about whether or not cycling can cause an inguinal hernia and Scott Saifer's subsequent reply. I ride about 300km per week and suffered an inguinal hernia almost a year ago. At the time, I never really suspected that cycling may have caused it, and the doctors who treated me agreed.
But reading Scott's reply just now, one inconsistency with this line of argument occurs to me. If it is true that cycling cannot cause an inguinal hernia, why are we told to stay off the bike for 4-6 weeks after the surgery? This was following a 'keyhole' repair so there was no surface wound to worry about, but the surgeon said that the action of the hip flexors when cycling would pull on the abdominal muscles and potentially affect the bedding in of the implanted mesh.
If the hip flexors can do this, doesn't it seem plausible that this tugging could have torn the abdominal muscles, causing the hernia in the first place? Come to think of it, in the few weeks between the hernia being diagnosed and having it fixed, I was told to avoid riding uphill. Again, if there's no link, why avoid the cycling?
David McCormack
Perth, Western Australia
Scott Saifer replies:
Cleat positioning
Firstly, I'd like to thank all of the panel for the excellent service you guys provide. It is without doubt one of the best sources of information relating to cycling available.
A quick question regarding cleat positioning. Maybe I'm missing something in all of the discussions that are ongoing but I haven't yet come across how to accurately measure my cleat position in relation to the pedal axle.
Given that millimetres are all that's involved is there a better way than what I currently do which is to position the ball of foot mark on my shoe the required distance in front of the pedal axle using line of sight and a measuring tape?
Mark
Ireland
Steve Hogg replies: