Fitness questions and answers for May 13, 2008

Form & Fitness Q & A

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.

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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.

I am a 32 year old male, 6' 1", 180 lbs. and I have been racing for a little more than three years. I came from playing soccer in college, and still played at a high level up until three years ago where I switched to cycling. I train on the road, but I race mountain bikes and cyclo-cross (with my highest goal being results during cross season). Last fall was my first cross season and I absolutely loved it! I have the time to train for, and be highly competitive in an hour race while still balancing work, and a family life.

I'm currently doing interval training/hard group rides on Tuesdays, Thursdays, and Saturdays with recovery rides following those days and taking Monday as a complete rest day from the bike. My mountain bike season is more for fun and good hard training while not being focused on results, just the benefit for cross season. Based on Periodization schedules that I've read, I'm assuming that now is when I should be doing my strength training, and then moving into a maintenance phase around September. Where would you recommend I put in free weight training during my weekly schedule to have the most benefit, while complementing my on the bike strength training?

In trying to ride in this position, I notice improved breathing from the opening up and elongation of the chest, but I am unable to comfortably sustain this position for an extended period. I don't have any pain; it is just that it feels somewhat forced, and unnatural. I was wondering if Steve could recommend any exercises or stretches, in addition to a core strengthening regimen, that would help me to improve my ability to flatten out my mid-back and help this position to feel more natural.

I am glad that you got something out of it but I am not the person to best answer your question. I stretch a lot because it keeps a lot of old injuries quiet but don't consider myself as having the expertise to advise others. Years of trial and error have taught me what I need but I hesitate to advise others specifically. I draw your attention to two posts by Dave Fleckenstein that sum up the issue eloquently. The first is in regard to which frame to choose? While the second is regarding stretching confusion.

My question has to do with fore/aft saddle positioning. What are the relative pluses and minuses of having a saddle forward vs. kicked back? Assume that I increase or decrease saddle height an appropriate amount with any forward/backward adjustments. Will I work different muscle groups more in different positions? Is either position easier on lower back and hips? It appears that most triathaletes have pushed their saddle quite far forward vs. Euro road pros positions on their TT bikes. It also appears someone like Fabian Cancellara has his seat pretty far forward, especially compared to riders like Contador or LeMond.

Steve, Pete Moore here from Chicago. I just wanted to follow up with you regarding my progress and get some suggestions from you. After I had the scanogram done, my podiatrist and I have come up with a magic number of 6mm for me in a heel lift with a 4 degree varus correction in all of my street and athletic shoes. The actual discrepancy is 10mm. This has worked out great for me. There was some pain in my back as my spine adjusted but after some adjustments from my chiropractor and a few massages I am good to go. I duplicated the 6mm shim in my left cycling shoe plus two varus wedges and my pedal stroke is great. I had to reduce my reach and get a firmer, wider saddle and I chose the San Marco magma as it is fairly wide, flat and has zero flex with the magnesium base.

One of the symptoms I described to you was that my right hip wanted to slide forward and down on the downstroke and I had more weight on my right sit bone. I followed up with my chiro and he was quite embarrassed but what he never saw was how my spine curved while sitting but straight standing up with the 6mm heel lift. He has since diagnosed me with a left hemi-pelvis on top of the 10mm LLD. So I am great standing, walking, squatting, running etc. But my spine is out of whack when sitting.

Reading some previous posts from you I see a few suggestions. Building up the left side of my saddle, modifying a seat post etc. Do you know of anyone who makes a seatpost that tilts left and right as well as up and down I can use? Or what do you suggest? I firmly believe this is the last piece to the puzzle as I am now pain free in my everyday life. Bursitis disappeared and back pain did as well. But after 40 miles on the bike my right side lower back is screaming because my spine is pointing to the left coming of the saddle compressing the right side.

I am average height for my age; approx 175cm tall, and weighing in at about 63 kg. I'm more of a climber or time-trialist than a sprinter. So far, I have been doing commuting on a MTB to school 4/5 days a week (100-150km) and doing weekend rides or races of 70-120km. Once every week, I do sprint training for about an hour and/or an early hammer-session with my local club. I don't know if it matters, but my mtb has 175mm cranks, while my two road bikes have 172.5mm crank sets with the appropriate junior gearing (46/15). Is it possible that this variation between my bikes could have an effect on my performance and/or the effectiveness of my training during the week? Also, is it a good idea to stretch after a ride?

I am a 50 year old master's cyclist. Currently cat 4. I returned to racing in 2007 after 15 years away. I started racing when I was around 27 years old and stopped at 35. I stopped racing when I was accepted to graduate school and also wanted to spend more time with my children and watch them compete in their various sports. During the time I was away from racing I stayed active with cycling, running, skiing, hiking and weight lifting. I did not compete in cycling during that time away ....only in some 5k running races. I did not do any intense training for cycling but I would ride for enjoyment and fitness. I did do some interval training for running races but it was not consistent.

I weigh the same as I did when I left racing. I am 5'8" 146 and am in excellent health. In 2007 I put in about 5,000 miles outdoor training miles and logged about 700 indoor. I followed a standard annual training program and competed in about 6 races last year. Needless to say my first year back was a struggle. I was not able to keep up with the better riders and was finishing in the bottom half of the field (3rd quartile) early in the season. I had some better results as the season progressed and started beating some guys that I could not keep up with when I started but nothing like the past. When I left racing at 35 years old I was riding well, scored enough points move from a cat 3 to a 2 in the masters events. I was placing in the prize money for most of the local races I entered.

I have kept up my training over the winter and this year and I am riding stronger, with more training miles but continue to struggle to keep up with the guys that never stopped racing. (Example last year in the 45-45 age group in my first race I was dropped on the first big climb. This year I was able to stay with the lead group for a full lap before falling off the pace.) I expect I will get better as the year progresses.

I want to become competitive again and am willing to work hard to get there. My question: is it possible to gain back the form I had before with a solid training program at my age or was staying away from competition and intense training for that length of time put me at a permanent disadvantage that I can't overcome. I don't ever remember getting dropped on a climb before however it has happened to me now and I don't like it much.

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