Fitness questions and answers for April 26, 2005
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.
Immune System
Favouring one leg
Question about cramps
Amount of float
IBS and cycling
Clip in technique Question
Fitting advice
Watt Calculation
Lymph nodes and Training
Sleeping Disorder
Saddle sores
Diabetes
Supplement question for Pam Hinton
Climbing specific training
Sciatic nerve problem
Heart rate issue
TT training
Hamstring pain-another thought
Immune System
I am a 38 year old recreational cyclist (5'9" - 76kg). I have been cycling on and off for over 26 years but apart from one criterium and a couple of TT's in my teens I have not raced competitively. I am hoping that this year will see me compete in my first road race.
My question centres around the issue of the effect of hard riding on the immune system. I am still in the early stages of turning my body into a lean mean cycling machine and only averaging about 120km (75 miles) a week. This is achieved over five days of riding to and from work (20km a day) with perhaps a club ride on the weekend. I am pleased with the progress in my fitness level but concerned that I regularly feel 'run-down'. I find it difficult not to ride medium/hard and I regularly feel like my immune system is under pressure and dealing with some mild cold or flu like symptoms. It doesn't stop me riding to work but I just wish my body could remain clear and 'powerful' for a pro-longed period of time.
When my body is good I go hard. This often seems to result in me succumbing to another bout of feeling 'run-down'. It's like a cycle which keeps recurring. Can you recommend anything to boost my immune system; is my situation common and does the immune system become proportionally stronger as one becomes fitter? I am aware of the impact of sleep, diet, alcohol and daily stress on the immune system. I look forward to your response.
Jason
Perth, Western Australia
Favouring one leg
I have been struggling with a right knee injury for the past six months or so. I had been riding in a brace for most of the fall and winter, and recently have been off the bike trying to heed the advice of my physical therapist to give it some time. I have just now returned to riding with a taping regimen that helps my knee enormously. The problem is I have noticed a tendency to favour my left leg. Even when concentrating on trying to "split the workload" I still notice my left quad getting tired first. Are there any tricks that may help me ensure that both legs are contributing equally? Thanks!
Erik Turner
State College, Pa
Question about cramps
I am 34, 190lb, and enjoy riding road bikes from the March-October months. I am not a serious racer or anything, but ride 100-200 miles/week and have no problems riding with the Cat 4/5 groups. Anyway, when I am getting back into shape year-in/year-out I inevitably get cramps in my calves. This always occurs during hard efforts while riding in groups. The cramps go away after about the first month of riding. So I got a mild cramp last week - that did not surprise me, but what did was afterward for several days there was a knot/soreness sensation in the exact location of the cramp. This does not hurt or anything, but just causes a little discomfort. Is this knotting sensation normal after a cramp? What causes it and any ideas why I have never had this after getting cramps in the past? Thanks.
Bill Kane
Huntington Beach, CA
Amount of float
This is primarily a question for Steve Hogg. In a recent article, you stated, "SPD- SL's are a good pedal system but in my view do not have enough freeplay."
What would you consider an adequate amount of float? Thank you very much!
Pat Cusack
IBS and cycling
I am a 25 yr old amateur rider in the Netherlands, weight 70kg, riding approx 20 hrs a week, resting HR 46.
I've recently been diagnosed as suffering from irritable bowel syndrome. My symptoms (cramps, spending way too much time in the toilet etc) are usually confined to the time I spend NOT riding the bike. However, I have been known to cramp up whilst on the bike, but as this is often when I am really pushing it it's hard to tell if this is IBS related, or just "normal" suffering...I've been experiencing these symptoms for some years but always put it down to side effects from training. A recent worsening led me to consult my doctor who confirmed that such a problem is not usual.
Do you think this condition might affect my performance / potential as an athlete?
James Cavell
Clip in technique Question
This is not so much a question on fitness as it is a question of technique. Crits as you know start out notoriously fast. The challenge I and others face is getting our shoe clipped in ASAP. I generally push down with my strong leg and wait for the opposite arm to reach the 1:00 position before attempting to get my other foot in. Sometimes I miss (even with practice) and it causes havoc trying to catch back on. Is there a technique that is preferred over others? I noticed in watching "The Hard Road" that some racers snap in at the 7:00 position. It seems faster...but I haven't tried it yet. Thank you.
Duane Perry
Wahiawa, HI
Fitting advice
I have really liked what Steve Hogg has had to say about fitting for correct positioning, however it is a bit hard to glean enough to do the adjustments myself from the Fitness articles on Cyclingnews so I am looking to get some professional help. Steve's system sounds great, but the problem is that I am located here in the U.S. and so it isn't really an option to go into the shop. I was wondering if he is familiar with such fitting services that do have locations in the U.S. such as Wobble Naught and whether or not this is a good option. Thanks.
Lang Reynolds
Watt Calculation
I am a 45 year old male triathlete and have been doing sports for 40 years non-stop. I would like to know the actual calculation of wattage in cycling. If I am 160 pounds in weight and I cycle a distance of say 40 km. how much watt would I be pedaling? I appreciate your help.
Tevfik Orten
Lymph nodes and Training
First of all, thanks for the good you guys provide to all of us, as your feedback is always very useful and insightful. I'm a male road and mountain biker, 36 years of age; 6ft, 175lbs. My question is - after about a week of a general ill-feeling (fatigued) and a swollen lymph node under my right arm, I paid a visit to my doctor. He diagnosed me as having a sinus infection and prescribed a B-Complex shot, some nose drops and antibiotics. After three days (of the seven prescribed) of taking my meds, I have begun to feel better (regain energy), but my lymph node does not seem to be decreasing in size, or becoming less painful.
In your experience, how long do lymph nodes (underarm) remain inflamed AND if I'm feeling better physically, should I at least train lightly on the bike (Zone 1)? Thanks in advance for your reply. A quick note: the doctor also prescribed a chest X-Ray, ultrasound on internal organs and blood-work. All of which looked very good.
Jeff Blackston
Costa Rica
Sleeping Disorder
Firstly, congratulations to cyclingnews.com for being the most up to date and well informed cycling site around; like many millions of others I am addicted to your site and if I miss my daily edition I do feel like less of a person!
Background - I'm 28 years old and have been involved in cycling/triathlon for the past seven years. For the past two years I've been concentrating on bike racing and I take it pretty seriously (I think), I usually complete between 400-500km/week depending on the timing of the season and like to complete in Club Racing every week (A Grade) as many state opens as possible (C Grade). I train methodically using a Heart Rate-based approach with particular emphasis on adequate recovery between sessions.
Problem - For the past 3-4 months I have been experiencing a type of sleep disorder, which as you can imagine effects my training, which subsequently compromises my ability to progress, especially in racing. I have tried almost everything - herbal remedies, cutting out caffeine, no liquids after 8pm, blood tests which revealed nothing abnormal and so on and so on. The problem is that I seem to fall asleep no problems at all usually around 9.30pm-10pm then around 2-3am I wake and can't for the life of me get back to sleep.
In the past I was getting up and continuing to train at 5am but I have realised that this makes the situation worse. Recently I seem to have stumbled on a possible solution - I had reduced my carb intake in an effort to reduce my weight (I'm 6'1 and between 80-85kg - in an effort to keep up with 65kg climbers!). This was a wrong decision as this decision has resulted in my body being starved of the fuel it requires to complete my training sessions and races. Since realising this I re-introduced large amounts of carbo's into my diet and thankfully my sleep did improve.
However, on the weekend just gone I completed a race on Saturday (120Km) and then a four hour ride (120Km) on Sunday - a big weekend in all - since then I have had trouble sleeping again. It appears that my carb intake was inadequate for completing such a big weekend. Have you ever heard of people suffering from sleep deprivation through lack of carb intake? To me, and I am certainly not a nutritionist, it seems that if I have inadequate carb intake then my body goes into a state of over-exhaustion or over-metabolism to try and find the fuel it requires to recover hence I get limited sleep. Obviously trial and error will eventually sort this out and my plan is to significantly increase my pre-race/ride nutrition for the longer days on the weekend but I would be very interested to know if you have any advice or information which may help me solve this problem. Many thanks and keep up the great work.
Paul Amidy
Merewether, Australia
Saddle sores
Can you please recommend a treatment for saddle sores? I have an open sore and it is very uncomfortable to ride. I can't afford to take time off the bike for it to heal. Are there any remedies that might help to get rid of this thing quick?
Mike Lifshotz
Mike Lifshotz then said
Thank you for your response. The sore is right in the groin area, it isn't that big and is soft and raised. There is a little stuff coming out either blood or puss. For the past couple of days I have been using iodine and baby powder to keep it clean and dry, and I have been using noxzema in the area when I ride. Does that sound like a reasonable solution to the problem?
Mike
Diabetes
I am looking for suggestions regarding adjusting the amount of insulin taken pre-rides.
For too long I have suffered "blackouts" whilst cycling as well as at work. My neurologist doctor is not convinced epilepsy is really part of my life, and believes there exists a possibility all problems are caused by the insulin.
I have used insulin for 36 years, used to get warning-signs when hypos were en-route, and I have become very cautious when balancing food and insulin with the most recent blood-check. If any other cyclists suggest, perhaps, taking "No insulin" pre cycling, I might get convinced this is worth a trial.
No accusations will be made if advice is not ideal! Any ideas that might enable me to cycle without collapsing can only be a worthwhile attempt. Thank you very much.
Lance Sanderson.
Lance Sanderson then said
You are welcome to any information you wish, especially when I hope you can help me avoid further 'blackouts'.
Regretfully, I am now 47, and my 'intake' of you-know-what is as follows:
Pre-breakfast: 5 or 6 units Novorapid
Pre-lunch: 5 - 7 units Novorapid
Pre-dinner: 12-14 units Novorapid
Pre-sleep: 12 units Lantus
Before the last ride (Sat.16th April) I did not alter the amount of insulin, but had a slightly larger breakfast. En-route I did two blood-sugar tests, and with an 8.4 I was happy enough to keep consumption cautious. The ride was thankfully on the famous Bristol-Bath cycle path, and was in fact my first ride for almost a year. Nothing wrong with my legs, so the 26 miles total did not hurt in any way!
I fear that I possibly get no warnings of blood-sugar low-levels/hypos approaching, but I would always have something to eat each half-hour. Is it possible my sugar level could drop VERY suddenly ? Another fear is that the Tegretol I have been taking for a few years (because epilepsy might exist) could be causing me to suddenly fall asleep ? If I was to try cycling again, would it be a very bad idea to take NO INSULIN before the cycle ride? Thank you for your efforts so far.
Supplement question for Pam Hinton
Pam Hinton writes in one of her usually excellent responses:
"Remember, when it comes to vitamin and mineral supplements, more is not better." I'm sure many of us, me included, would like to hear why. I have thoroughly enjoyed and benefited from Pam Hinton's past comments, and hope she will elaborate on the supplement issue.
Michael Ross
Climbing specific training
I've decided to splurge and spend some time in France climbing up and down most of the climbs I see every year in the Tour De France. That's the good news; and the bad news - my days are breaking down to about 20-40km of climbing each day and I'd like to feel as strong and confident as possible. Looking at it from a numbers perspective - I figure to be spending a couple hours of day climbing, at let's say an average of 7% - with kickers every now and then.
From everything I've read here, I know to spend the next few months building up to it by
a) Losing weight if possible.
b) Working on my MSS threshold. What I'm a little unclear on is how many times a week I can do those workouts? Should I be riding just under MSS for an hour - or just over it for 10 minutes? Also, I've read that you don't need to be climbing to do this work, but do I need to be at least simulating climbing cadence? (Try as I might, I ride the flats at 90 but the climbs at 70)
Last but not least - is it okay to go over LT and then back under it as a work-out? I figure that will happen whenever a climb goes from 7% to 11.5% unless I get off and walk. Thanks.
Dean Georgaris
Sciatic nerve problem
I'm a 42 year old road racer. I am having problems that are really quite depressing. The problem is that when I try for a sustained hard effort, I have to stop or get out of the saddle due to pain and numbness in my left leg. The pain covers the hamstrings, outer quad(?) and terminates with a numb and tingling foot. Easing up provides relief, though the foot takes a while to come back. I also have some symptoms off the bike.
Although this problem has now come to a head and I've had to cancel my racing plans for the immediate future (very depressing because I've trained really well over the winter), I'm beginning to think that I've had this problem for a lot longer than I initially thought. Two years ago I had a bad crash (40mph into a hedge) and ever since then I've not felt quite right. Anyway, I've found myself a Physiotherapist who says the problem is my sciatic nerve. He is treating me with a mixture of ultrasound, electronic pulse massage and physical manipulation., but the problem is just as bad. I get temporary relief and then a few hours after the treatment the problem reoccurs. My questions are:
1 What is your view on the treatment of such problems?
2 Should I stick with the Physio or seek someone else?
3 Is there anything that I could do to speed up recovery?
4 Is it wise to ride the bike - even at reduced intensity whilst the problem persists? Thanks for your time.
Darryl Gunson
Heart rate issue
I am a 55 y/o masters racer. I have been racing on and off for many years. I turned 55 this past March and decided to train hard and give it my best shot for this year. I raced this past weekend on a 2.5 mile circuit with one climb on each lap. I was easily with the pack until the last lap when all hell broke loose on the climb. My HR climbed also to 185. If I could have had about 10-15 sec. to recover from the climb, I would have been OK, but someone attacked right at the top of the climb and I could not respond. What is the best training to help with this type of situation? Thanks for your help.
Joe Hepp
TT training
Just wanted to thank the panel for your help in answering all the questions .Fitness Q&A is my favorite part of the Cycling news page. I am a 43 year old male living in the Northeast U.S. I am a Cat 3 racer, full time worker, homeowner, etc. who's been racing for eight years. I participate mostly in crits and stay away from hilly road races.I do the local Thursday night 15km TT throughout the summer.
Last year I did my first 40k TT in August, finishing in the top ten of 40+ masters division. This year I set one of my goals as a top five finish. Problem: this years District TTs have been moved to late May. Six weeks from now.
I have about a 1800 mile base now. I have done 3 crits so far, and done fairly well..I don't plan on doing any more crit racing until after District tt.Can you point me in the right direction? I've have not ridden my tt bike yet this year. The local tt doesn't start until June.How much of my training should be on my tt bike as opposed to regular bike? If I concentrate on my tt program only, will my crit racing suffer come June when I start racing again? My only training tool is a heart rate monitor. Any help will be greatly appreciated.
Warren J
Hamstring pain-another thought
I read your and Kelby's response to the gentleman's hamstring pain on cycling news. As a cyclist dealing with the same symptoms, I thought I'd chime in that my cause is Piriformis Syndrome, caused by lifting huge objects during a late season home improvement project. The Piriformis muscle spasmed, and causes my sciatic nerve to bleed pain into my hamstring- feeling like a cramp coming on- while I pedal, push with force, and especially on the upstroke when concentrating on pedalling good circles. It doesn't hurt while climbing out of the saddle, as my quads do more work and the hamstring is not pulling.
Just a thought - as it perplexed me all winter trying to figure out how I got Hamstring Tendonosis, IT band syndrome, a sore lateral calf...and a numb foot top all at once. Only to find out it was none of those things.
Tim Kelley
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