cyclists knee pain

Knee pain is awful! Back in 1999, mine was so bad that I had to take about 6 months off the bike…. and during that time I visited several different people from different fields of health care while I was attempting to figure out why I was having such intense pain.

I didn’t have a traumatic accident, I had just raced the weekend before, on Monday I rode around on the Mt bike with some friends, did my usual Tuesday evening intown Atlanta slug-fest & on Wednesday…..BAM! I couldn’t even ride to the ride. I had to turn around and pedal home with one leg, it was that painful. I went 6 months without riding at all.

I went to Physical Therapist, and then a knee doctor who said he could A) give me a cortisone shot, B) cut my IT band, or C) let me take the Homeopathic route….. which also meant ‘figure that out on your own’. I was confused & didn’t know where to go next for help.

Finally after Spring came around someone suggested I see a chiropractor, let’s call her Dr. Sukie. She checked out my leg & suggested that I get a massage. I steadily got massages once a week for two months and my knee slowly got less painful & less noticeable when going up and finally when going down stairs.

I started to get back out on the bike & I was very thankful to be once again cycling. I was over-weight and of course, slow – but I didn’t have any knee pain!

Later, I learned about foam rollers and doing Myofascial release on them. It is basically a self-massage that you can do most anywhere.
check out the guide on myofascial release guide.

Now when someone tells me they have knee pain or tendinitis, I can almost immediately tell them where the pain is coming from and how to do myofascial release to get rid of it!

Strength Plateaus

Fairly often I have people that hear about the success of my client(s) and then asks me for a set workout that they can do, or to make a few changes to ‘mix-it-up’ for the program they have been doing……
I can do that, but I can not keep this workout from creating a plateau for you. No one can. In fact the definition of Insanity is doing the same thing over and over again and expecting different results. A ‘set’ workout plan is not much different. If you go to the gym & do the same machines with the pin pushed into the same number each time you are there, then you can expect the same as last time. The fact is that although you may be stronger than not doing anything, but you also are not using your gym time to it’s fullest potential.

National Elite Track Pursuit Champion Daniel Holt demonstrates a side plank:

You have to keep mixing things up and keep the body guessing. If you do the same things repeatedly then the body adapts and continually attempts to do the same amount of work while recruiting less muscle fibers. This is actually the reverse effect that people are looking for as I wrote about in Cycling Strength.

If you are finding that you are in a Strength Plateau, then you should consider if you are over-training, or getting in-sufficient recovery. Are you going to hard or riding too hilly a course on your easy days? How is the hydration? the nutrition? too much volumn? too much intensity?

A workout program must have a progression of challenging exercises to get the desired results on the bike. If I got someone to do the hardest workout the first time they came into the studio, they may not be able to walk back in 2 days later. Thus, in order to get different results, your workouts have to change and continually challenge your body. Only through challenging your body and recovery do you get strength gains.
So, we start with the basic exercises, and see how the body responds and adjust accordingly.

Next we make sure that both legs are putting out an equivalent amount of energy into the pedals.Then we go for dramatic strength increases, so that we can do plyometrics which will add the explosive power to this increased strength.

Going through this phase of exercises takes several months. Only through proper challenges and recovery do you get optimal strength gains that allow you to break through strength plateaus!

How to tell wind speed while cycling

When you are out riding or racing do you look at all the flags that are around?
I do! And if you want to become a better bike racer, you should too! Ride and Race tactics can change due to the wind. Sprint lead-outs can change due to wind variables. Paceline echelons can will change based on winds, and outcomes of races can change due to wind changes!

Knowing which way the wind is blowing can play a big role in rides and races. While doing the Winter Bike League I will sometimes have guys ask to swap sides of the double pace-line with me. Or I have seen cyclists jump out of a corner, just to swap which side of the road they are on to get a buffer from the wind.

Flat stages of races can often be fairly mundane – unless there is a stiff wind, then maybe a team will come to the front and change the pace-line and really put on the pressure. To me the windy stages can be just as exciting as the mountains. Being prepared for which way the wind is blowing and how hard can sometimes make the difference between being in all the action as it happens or getting shelled out the back of a race wondering why it got so tough. Racers who are aware of wind changes can often use it wisely to their advantage.

For example, if the wind is coming in from your left, and you are going to make a right hand turn, then you will have a tail wind. This is not the time for the break-away. As easy as it is to create a gap, it is likely just as easy for riders to close it back down. Each rider in the front will not be fighting a headwind, and they will most likely put more energy into reeling-in a break-away. However, for this reason it can be ideal situation for a sprinters team that are doing a lead-out. Each member will not be fighting the wind as they lead the field.

However, if the wind is coming in from the Left and you make a Left hand turn, you will be going into a head wind. This is a situation where the Time-Trialist riders have the best advantage of creating and maintaining a gap on the field. A break away has a better chance of creating and holding a gap with a headwind also, IF the break away riders work together and are committed to the break away. Remember, to close a gap, the pack has to ride Faster than those in the break away.

During a Time Trial, it is important to know which way the wind is blowing and to also adjust your Heart Rate and power output accordingly. If you start with the wind to your back and then have a head-wind on the way back, then chances are you are going to a much slower split than what is necessary. Save a little extra for the head-wind section. Also, if the Time trial has cross winds, it can be a factor to what wheel choice you make. A dish wheel and a strong cross-wind can be very dangerous.

I remember riding across America we had gotten to Las Vegas and the wind was blowing so strong that you would be riding in a normal upright position, but watching the sand blow across the road in between buildings. Then as we passed each building we would have to adjust our riding position to even stay on our bikes, only to almost fall over when the wind was blocked by the next building.

According the the Beaufort Scale Wind Speed (Bft) (size of the flag makes only a small difference) some easy way to approximate wind speed for are:

1-3mph – the flag only occasionally flips open, the outer end hangs lower.
4-7mph – the flag is mostly extended, the waves are deep, a large portion of the outer top corner flips back and forth.
8-12mph – the flag is completely extended, the waves are faster and smaller than 7mph
13-18mph – the flag is still completely extended, the waves are faster than 12mph. The changes from 20mph and up are more subtle and harder to distinguish from each other.
Info on flag related wind speed pictures, click here

Airports are a great place to check out the ‘wind sock’. At the airports you can see not only which direction the wind is blowing, but also fast the wind is going, due to how much of the ‘sock’ is extended. (if you have never seen them they are orange and cone like).