Fitness questions and answers for October 17, 2005

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.

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.

I'm a long-distance runner. After my 50 mile trail race this summer, my chiropractor had me stop running for awhile because the extensive downhill running had banged up my hips. Consequently I've been riding my bike a lot more now, and have gradually over the course of three months or so brought my long ride up to 80 miles and my weekly total in the 100 mile range. So naturally I signed up for an Ironman. The point of all this is that even though I have been measured and fitted to my bicycle by the local bike shop and their computer-aided technology, and had my cleats aligned via R.A.D. I'm still getting hip pain - not so much in the joint itself as after the run, but on the outside of the hips.

I'm not sure exactly where the hip flexor IS - I always thought it was on the front of the thigh and its function was to lift your thigh in relation to your waistline. The pain I'm getting is more towards the outside. So of course I want you to tell me the way to get ride of the pain! Specifics - I have no leg length discrepancy (per chiropractor); I do have a history of ITBS from running (usually relieved by proper stretching and this feels different and not so much outside as that); decent hamstring and low back flexibility. I'm riding in Look pedals, Sidi shoes (size 42), 5'6" 140lbs female. I toe in while running and riding and my left foot turns in more than my right, but supposedly my cleats were aligned for this. If you have any more suggestions as to what I can try, I'd like to here them. I have noticed that you recommend placing the cleat so the ball of the foot is in front of the axle, so that might be one thing to try if you think it might help.

The pain is while riding, and after riding. I've dropped the run mileage way down and haven't noticed any hip pain while running. For example, I rode 70 miles yesterday, aerobic pace, nothing fast or fancy but by the end of the ride the outside of my hips were sore. While driving later that day it was hard to lift my leg while seated. (If I would have a clutch, I would have been in trouble). Today I was noticeable sore, so I skipped my planned run and swam instead.

I hope you can help me. I cycle about 300 to 500km a week and have no problems at all on the bike. However, I would like to do triathlons, but every time I start to do any running I get localized stabbing pains in one leg or the other, anywhere from the top of my Achilles area to the middle of my calf. This problem started about ten years ago, but it has become so frequent that running has become impossible. It isn't predictable in what part of my calf or which leg it will happen, except that I can feel it coming on and then it suddenly hits. Sometimes it starts when I just go out and do a painfully slow two or three kilometers. Sometimes I can do a few runs and then it hits. I have been to a couple of doctors and they had absolutely no advice other than "don't run". I wear new, comfortable running shoes and have no pronation or unusual sole-wear problems. I don't know if this is relevant, but I am a mid to fore-foot striker and my old running shoes have very little heel wear. I have tried heel-toeing, but the problem still occurs and my knees become a little achy.

I have been using an FSA 200 anatomical drop 42 c-to-c bar for a while but find the drop section inappropriate for my hands, and this was confirmed by John Kennedy who I saw recently; he recommended the Deda deep (145mm drop, 95mm reach), or shallow drop (135mm drop, 80mm reach) in the 44 outside-outside bars. I am an A grade racer who trains largely alone and will be using Campag chorus on one set and Ultegra 9 on the other set of bars; returning or trialing the bars is not really an option because they will come direct from the dealer not through the LBS. I prefer the idea of the shallow drop because it would be easier to spend more time in the drops, but I have abnormally large hands for my height (177cm tall that is) and 95mm across the palm just proximal to the bases of the phalanges 2-5 with the broadest aspect of my palm being 115mm across (base of 1st to transverse measurement). My main concern is with my hand size, will I fit the shallow drop or will it just be uncomfortable and the deep a better option. Any help or advice greatly appreciated.

I have experienced a shoulder injury and 12 weeks post surgery I can start to take full view of my weight gain. Is running or cycling the quickest method of safe weight loss? My thoughts are that while cycling provides a very safe and reliable method it does not provide 'the' quickest method. I have found this question very difficult to research in terms of a definitive answer. If you guys could assist I would be thankful.

I want to thank you for all the information you present in this forum. I have a question which I hope you can answer. I have been riding and racing on the road and track for 25+ years. I am 45, 84kg, 174cm, 46.5% haematocrit, resting HR 37, LTHR 180, max HR 195, peak power (CP0.2 =1600w), and average power (CP60=300w). Needless to say at my weight and average power, I am best suited to sprint events and flat short races. I have been treated for exercise induced asthma for over five years and recently I was diagnosed with intermittent tachycardia (possibly exacerbated by my albuterol inhaler) and mild mitral valve regurgitation.

My cardiologist guesses this makes my heart 5-10% less efficient. He performed the usual battery of tests (ECG, isotope stress test, and ultrasound), which he plans to perform again in a year barring deteriorating condition. He told me to continue to exercise, but he had no prescription regarding intensity. So my question to you is should I limit my exercise regime (weight lifting and cycling 6-12 hours/week) temporarily, or otherwise, and if so is there a percentage of max HR limit that would provide benefit without excessive risk and still allow me to train and race. As it is right now I am pretty comfortable doing 2+ hour rides w/ the middle hour at 165 - 183 bpm and the final sprint to the high 180s. I am no longer close to a velodrome so I planned to focus on short flat circuit races next year.

If I sit on my bike, and try to hold my bar relaxed and in the most comfortable position bended elbows, relaxed shoulders, etc), my wrist angle not near the anatomically normal position on the bar. Riser bars have even more sweep, maybe because the width of the bar. I guess the manufacturers trying to follow an arc-like reach, but like me with 50cm (side to side) shoulder width and 60cm long bar, the back sweep is to much. Completely flat bars can be a solution, or maybe special bar facing the same angles (3-5degree) front and downward? Thanks.

I have a question about efficiency while climbing. I am a 150lb, 5'8" recreational road rider who rides for fitness. In the summer, I eventually get up to just over 100 miles per week. After a good deal of tweaking last year, I'm comfortable on the bike and I like to think my position is dialed in. My strength, if I have one, is climbing. I always easily drop my riding partners on a climb of any significance, and they always catch up to me on the descent/flats. As the season progressed this year, I started wondering if it wasn't so much that I'm a good climber, but that I'm simply in a better position WHEN climbing. I came to this conclusion as I have been unable to make any progress while riding on the flats. I'm always pulling up the rear of any pace line, and I dread taking pulls. I just don't feel like I have any power. As soon as the road heads up though, I am dropping guys again. Could it be that my setup and/or position changes that much on an incline, giving me more power than I have in my "flats" position, or is this just a consequence of being better in one discipline than another? Most of my climbing, by the way, is seated with hands on the tops of the bars. I feel like if I had the power on the flats that I have in climbs, I could be a much better rider. Thanks, I really enjoy your Q&As each week.

Thank you Steve. Your message does ring a bell, specifically in relation to seat setback. I have 2 bikes, one with a Fiz'ik Arione, the other with a Fiz'ik Aliante. Most of this season, I have ridden the Aliante, which as you know, is more like the old Concor saddles in that it has a slight dip up in the back. The Arione, on the other hand, is long and flat, offering much more varied riding positions.

I am a 46 male 5'10"- 210 pds( I know too much weight but I am working on it) who rides the road. I have been riding for 14 yrs ,centuries and club rides. These rides are done as strong as possible. I used to have pain all around my knees but after reading this column and following Steve Hogg's advice I have solved these problems. I would consider myself a spinning type of rider no real big gears but I have started to do more short rides with slightly bigger gears . My problem is that 2 days after a strong ride with my son ( you got to watch these young kids) the side of my knees are sore. If you were looking at your knee cap from above it would be the right side near the top of the triangle on the right knee and just the opposite on the left. I have movement with my feet when they are at the bottom of the pedal stoke ( heels move equal distance from side to side) and my knees do not splay out to the side . Is this just my body getting used to the bigger gears or do I have a set up problem? Thanks.

I have a question about cleats that wear unevenly and what that might indicate about power output. My Look Delta cleats (the floating style) always wear much faster on the outside rear corner, the left cleat faster than the right, to the point that the inner corner is barely worn when I have to replace the cleats. I have tried to use the LeWedges to correct this problem, but that seemed only to increase the wear. I'm on my third pair of cleats this season, which seems a bit excessive since I only train and race 6-8 hours a week. I have very flat feet and wear orthotics in both my cycling shoes and my street shoes.

I have a weird condition that makes me think I'm going to have a heart attack. I ride to work every day about 40 minutes each way up some big hills; I try to keep my heart rate as high as I can at about 150bpm but not to the point that I will pass out. My problem is when I'm at rest about 45bpm, I sometimes get a sharp pain in my chest and/or shortness of breath - this really freaks me out. I have no problems while doing the workout, only at rest. I think I might not be breathing right during the ride. The funny thing is when I don't exercise much this doesn't seem to happen at all. I'm 33, 84kg and about 180cm tall. My doctor says that I might be over working; I don't think this is normal.