Training

Training Tips from CycleOne Coaching 

Protecting Your Back with a Proper Fit

 Many of you might be surprised to hear that the number one complaint reported by cyclists has been back pain, with numbers ranging from 60-70% in various studies. The first question that should be answered is what the cause of back pain is for the cyclist. These fall into one of four categories:

 So what can you do to help yourself with any of these problems, or better yet prevent them from occurring in the first place? After ruling out cause #1, have your bike professionally fitted to ensure correct cycling posture. Proper mechanics is the first step in any performance endeavor, especially cycling. You would not run a marathon in ill-fitting shoes and neither should you attempt to pedal a bicycle that is not perfectly fitted to your body.

Bike fit is very important because small changes in biomechanics of the spine can lead to an increase in load, stretch or compression on bone, muscle, ligaments and tendons. Seat position and angle, the length and angle of the stem, as well as the amount of drop of the handle bars all can contribute to low back pain and stiffness. Lastly vibration while riding can aggravate any symptoms you may have.

The biomechanics of cycling itself, even if perfectly fitted to the bicycle, can cause back pain. A study done In Australia in June of 2004 looked at muscle activity of cyclists that did and did not have back pain and they found that the more forward flexed the rider was during the test the more likely he was to develop pain in the muscles that are on each side of the spine ( lumbar erectors). In addition, a small spinal muscle that is a stabilizer called the lumbar multifidus muscle was not contracting when it was supposed to and the abdominal muscles showed decrease activity. Both muscles are spinal stabilizers. So what? You say. Well basically this sets up an imbalance and puts a large demand on the low back. And muscle balance is critical to a relaxed and efficient pedal stroke.

A comprehensive bike fit that includes a dynamic assessment, using tools like Dartfish video analysis software, can determine if cycling posture and pedaling mechanics need improvement. Our fitting system is based on precise anatomical measurements of the client's musculoskeletal system as well as observation of the cyclist in motion. The fitting session begins with a video of your current position for a baseline comparison. This is followed by a thorough flexibility assessment to determine if any pre-existing anomalies are to be considered. Using precision lasers for alignment, the bike is adjusted to fit the body instead of forcing the rider to adjust to a position that is not anatomically correct.

The patented technology developed by Dartfish enables us to measure critical angles at various points in the pedaling stroke and study various biomechanical anomolies. With the use of this software, we can accurately determine joint angles to dial in the perfect position. Using precision lasers for alignment, the bike is adjusted to perfectly fit the body instead of forcing the rider to adapt to a new position that is incorrect or too extreme. Through movement analysis and muscle stimulation measurements, A Winning Fit  defines the optimum position for your comfort and performance. That means fewer stress injuries, more power, and more enjoyment.

 Sure, training is important—but nutrition and hydration are even more vital. According to ultramarathon rider and coach John Hughes of Boulder , Colorado , “Nutrition, not necessarily training, is the limiting factor in endurance cycling.” Even the best-trained riders pack only enough muscle fuel (glycogen) for a couple of hours of hard cycling. Fluid stores vanish even faster.

• Enjoy the Last Supper. Eat aggressively the night before a long ride so your muscles are crammed with glycogen the next morning. Emphasize carbohydrates such as pasta, vegetables, bread, whole grains, and fruit. Don’t forget dessert!
• Don’t Skip Breakfast. Cycling’s smooth pedaling motion means you can eat just before a long ride without risking stomach upset. You’ll need a full tank. Cycling consumes about 40 calories per mile, or 4,000 calories in a century ride.

Three hours before the start, eat about 60 grams of carbohydrate if you’re an average-sized woman, 80 to 100 if you’re a man. (Cereal, skim milk, a banana, and a bagel with jam equals about 90 grams of carbo.) Many riders find that adding some protein and fat, like scrambled eggs or an omelet, keeps their stomach satisfied longer.

• Prehydrate. Fluids are as important as food. Drink at least eight big glasses of water the day before the ride. If you don’t, your performance and comfort may plummet by mile 50. During the hour before the ride, sip 16 ounces of a sports drink.
• Eat and Drink During the Ride. Drink before you feel thirsty. Your sensation of thirst lags behind your need for liquid, so grab your bottle every 15 minutes and take a couple of big swallow (about four ounces). About every 30 minutes, eat 20 grams of carbohydrate—the equivalent of half an energy bar, several fig bars or half a banana. Some riders prefer smaller portions more frequently.
• Hydrate After the Ride. No matter how much you drink on a long ride you’ll finish dehydrated. Weigh yourself before and after, then compare the figures. Lost weight means you’ve failed to replace the fluid you’ve sweated out. Drink 20 ounces of water or sports drink for each lost pound of bodyweight.

How do you know you’ve caught up? Your urine will be pale and plentiful, and your weight will be back to normal. Rehydrating is especially vital during multiday rides. If you get a little behind each day, by the end of the week you’ll be severely dehydrated, feeling lousy, and riding poorly.   

• Eat for Tomorrow. Muscles replace glycogen better if you consume carbohydrate immediately after riding. So within 15 minutes of getting off the bike, , eat or drink 60 grams of carbohydrate (if you’re an average-sized woman) or 80 to 100 grams if you’re an average male.