capeofstorms

Hi, I found a very recent question and answer regarding my thought that too much flexibility could possibly be detrimental to your effeciency Hello guys, Just a quick question regarding flexibility and wattage. My flexibility is generally pretty poor, I have tight hammies and a very tight back. Luckily I have no on the bike pain but was just wondering what it would be costing me in sustainable wattage? I am doing regular stretching, yoga and core work now to hopefully remedy this. Sam Hi Sam, This is a good question and has two answers. First, If you can do long rides comfortably you are probably not losing any watts in terms of power you can generate. The research in that area says that you need to be flexible enough to get into the extremes of the position you need to be in to pedal, but that more flexibility reduces rather than increases efficiency beyond that. For instance, if you can get through the top of the stroke smoothly with your toes horizontal or down and the bottom smoothly with your heels horizontal or down, your hamstring flexibility is not limiting your power output. I hope you'd never ride like that, but being able to proves that you are not right on the edge of too tight to pedal. When a muscle is extended rapidly it can work like a spring, storing a bit of energy for a moment and increasing the force of its next contraction. This is the theory behind plyometrics, and at certain points of the pedal stroke, that energy can also be released back into the pedals, if the spring has a bit of springiness to it. Stretch so much that the normal movements of riding don't take you anywhere near the limit of flexibility of the pedaling muscles and you eliminate that mechanism, potentially decreasing efficiency (Disclaimer: There been a lot of research on this topic in runners. There's no question that increasing hamstring flexibility correlates with reduced running economy in runners. I don't know that the research on cyclists is conclusive as yet.) So, part one of your answer is that if you are flexible enough to ride comfortably for long distances, you are flexible enough to produce power efficiently. Part two is more interesting though. Remember that in general power is not what wins races or makes you go fast down the road. What determines how fast you go is power compared to the resistance you need to overcome? Thus power-to-weight ratio trumps pure power in climbing, and power versus aerodynamic drag trumps pure power on a flat course. So, the second part of your answer depends on how your hammies and back are affecting the aerodynamics of your position when you ride. If you can ride on the drops with your elbows bent and your upper back roughly horizontal, and still finish a long ride comfortably, then you are flexible enough, and your bike fit is pretty good. If you have a choice between comfort and aerodynamically efficient position, then your lack of flexibility (or your bike fit) really is holding you back. How much depends on just how high you are sitting, but typically at 20 mph (32 kph), we see about a 1 mph (1.6 kph) difference with the same power on the drops vs the hoods with straight arms, and twice that comparing drops vs tops.

Hi, The article you quote asks the question. Is stretching necessary if you doing weight lifting? Since weight lifting, especially when done with free weights, could utilize a full range of motion. It doesn't propose not to stretch. However the jury is still out as to whether over stretching is bad. I'm trying to find the article where it says. "Stretching to much can cause the muscles to become too elatic". Think of a rubber band. When there is too much elasticity the muscle cannot achieve the contraction necessary to provide the force with which to turn the craniks effeciently. Also the web is a mine field of information. Choose where you get your information from. Lots of people have become experts overnight

Hi, I found a brilliant article on velo news tracking the progress of a cyclist struck by an overuse injury to the knee. (Yes to much mileage can be bad for you!). Check it out. It is hectic! http://velonews.competitor.com/tag/project-pruitt As for my own progress. This past week I did 4 smallish rides absolutley pain free at high intensity! Nowhere near the mileage I was doing prior to the injury, but some good progress I think. I plan to build on the mileage by adding about 10% every week. Lets hope I'm on the mend. So what has changed..... I can't pin point it to any one particular thing I'm doing. I'm stretching daily (embraced yoga for one!), building leg strength in the gym and taking daily glucosamine supplementation.

Hi, Tegaderm is best. It is like a second skin. Always keep it covered as mentioned earlier in the thread. Keep it covered for at least 7 days. See the article below for best road rash treatment. And you won't find duoderm here (replace with tegaderm). If you do it is over R1000 http://velonews.competitor.com/2003/05/coaches-panel/ask-the-doctor-with-dawn-richardson_3909

hi, We talking endurance rides here, not intervals. IMO IDT is simply the bset for intervals. Have you spent more than 2 hours on an IDT? Your sit bones must surely be made of steel! Endurance rides is just that ENDURANCE

Hi, It is simply not wise to spend more than an hour on either a spinning bike or IDT. Endurance training MUST be done on the road. By definition I would assume endurance to be 3+ hour rides. Who would spend this amount of time on either an IDT or spinning bike? Your ass simply won't be happy

The aero bike marketing is just hocus pocus. A way to fleece the average Joe Soap. You can get much more aero and more benefit by adjusting your position on your bike

Hi, Taping is something that I've yet to try. It was suggested by someone earlier in this thread. Have been off the bike for 3 weeks now. I would be keen to know why taping works (as in your case). What did the experts say? Is it not masking the "real" problem. Is taping going to be "a forever thing"? I'm wandering if taping does not hide muscular imbalances

@daninat Did you get a physio to show you how to apply it? I suppose it's only good for 1 ride, so I suppose this could turn out to be an expensive option especially if you use it training.

Update on my battle with patellofemoral pain. Any more experiences from hubbers and how they dealing with it would be welcomed. Went to the gym yesterday. Did stretches for hammies, quads and adductors. Did strength training doing leg cable pulls, leg curls, leg presses. No noticebale pain. Decided to end the session off with a short spin on the spinning bike. Adjusted seat height to what I would normally have it. Scarely 2 minutes into the ride I could feel that darn throb again, So depressed, now haven't a clue what it could be. So far the stretches and strength training (about a week on now and more thab 10 days off my road bike), doesn't seem to be helping. The mere fact that I am experiencing it on the spin bike more than likely rules out setup on my bike. The discomfort is not enough to stop me pedalling, but is enough for me to really up the intensity.

Hi, This injury is so darn frustrating. It just won't go away. Since seeing Jeroen about a week ago and having my bike slightly tweaked and wedges fitted into my shoes, I haven't been on the bike since. Started a gym program which I assembled from information garnered from the web. Consist of: ham, hip adductor and quad stretches. for the hip adductors I do mostly leg cable pulls, hammies leg curls (not too heavy) and quads, leg presses (not too heavy). For good measure I do the eliptical trainer as well. Strangely no pain. Yet to get back on th bike again, but I'm sure the pain will come back immediatley. Daily activities, no pain, just on the bicycle. Hope I don't have to give up on this sport!

Thanks Swissvan. been to that website many times. Some real good info. The diagnosis and slight tweak to my bike was made by Dr Jeroen Swart. Won't know whether the adjustments he made will have any impact as the knee is still niggly to test the adjusments. What he did pick up was poor hip adductor development which needs strengthening. As for your suggestion for quad or hamstring strengthening I'm just worried that to much resistance on the knee might aggravate it. From some threads on the web, I'm told Pilates is good, something all cyclist should consider doing.

Hi, Taping is something I'm looking at. I've started Glucosamine and MSM supplementation about 3 weeks ago. Benefits of Glucosamine supplementaion I'm told can only be felt longer term though. Edman are you taping the patellar?

Hi Edman This is my exact worry. Looks like a slippery road we on. I've read threads on the web where guys have been off their bike for a year to give their knee abreak, only for the problem to return the minute they get back on.

OK so I have been diagnosed with a patellafemoral disorder of the knee. Has anyone experienced this? Did it turn out to be chronic and what course of action were or are you taking?

would be keen to know as well. Unless it affects your day to day activities, there shouldn't be a reason.

Scuzzy please let us know if your friend has recieved help. I'm also kinda desperate. feeling very frustrated at the moment. I was thinking of Jeroen Swart at the sports science institute, but the cost is very prohibitive

Jeroen Swart.

Bike has been set up by Jeroen. Nothing has changed on the bike. It could have possibly been triggered by climbing in heavy gears. Have been on and off the bike. Everytime I get back on after a break the soreness starts again Mainly on the left inner knee. Have been on anti inflammatories. Just when you think the pain is gone it comes back when getting on the bike

Hi, Anyone experiencing a sore knee(s) during and after cycling. How are you dealing with it? Have you cut back on your training?

Interesting article on some common misconceptions colson-bicyc-austjuly_aug2002.pdf

Has anyone done the upgrade and if so, have you noticed any improvements in speed or cadence. Would you recommend this upgrade?

Hi Tankman Overlay, yes it did. Just trying to figure out what the Trail plugin is meant to do. The Wiki is confusing

Hi, Anyone use this plugin for SportTracks? Not very intuitive and I'm trying to establish if I can use it for the purpose mentioned below. I ride a route quite regularly and wish to compare certain sections of the route on different days. Can I use the trails plugin and how would I use it?

Thanks Tankman. That plug in is exactly what I'm after. The more I look at SportsTracks, the more I'm impressed