Loosen Up Already!

Bodies sprawled all over the carpeted floor in strange positions that resembled contortionists. While seated, noses were to the floor just inside the knee caps, others were spread -eagled into splits. Backs were bent in ways that were painful to witness. On-lookers cringed at the very sight before their eyes.  

What kind of scene did we just walk on to?! Backstage on America's Got Talent? No - instead it is a stretch session at a local gymnastics center. Amazing what these kids' bodies can do during their pre-work out stretching block. Which brings me to this question: Do cyclists need to stretch before or after a ride?

This topic has been argued over for decades. Studies have proven one school of thought to be better than the other. The next year it has been disproved by another research group. Today let's take a look at the difference in stretching, warming up and flexibility training. All are helpful - and necessary- for superb performance. The trick is when to do what.

Warm It Up

Pre-exercise stretching has been proven to do little good for the cycling performance that is about to ensue. Rather a correct warm up is what is required for optimal effectiveness on a ride. The difference? Stretching involves range of motion and a proper warm up does not. Limbering the joints with low-impact movements such as marching, side stepping, heel kicks, etc. is recommended. The purpose is to increase circulation, warm the joints / muscles and thus prepare the body to perform. A good warm up is 2-5 minutes long and should only minimally elevate the heart rate. This can be followed by a series of muscle group specific static (non-moving) stretches held for 10-15 seconds each. Target your riding muscles: quadriceps, calves, glutes, traps, hamstrings. Remember: this is not to increase flexibility but simply to get the body ready for the demands you are about to place on it. There should be no discomfort in these stretches at all; keep them gentle.

Cool It Down

The ride is over and your legs are now screaming at you. You are worn out and ready to eat, shower and rest (not necessarily in that order!) However, just as your metabolism has a short window to feed depleted glycogen stores, your joints and muscles are primed and ready for some much-needed stretching. Before you dive into a hard core stretch session, simply repeat the pre-ride stretches that you did but hold them a bit longer (up to 30 seconds). Again, there should be no pain or discomfort in your cool down stretching.

Flexibility Training 

Now is where the stretching is a bit more intense. Not to confuse it with simplistic pre or post-ride stretches, these suckers are going to make a difference in your overall fitness level, performance on the bike, posture, alignment and overall range of motion. This particular set of stretches can be done after your recovery meal and shower. They will help relax you for your nap! Target muscle groups are: hamstrings, calves, quadriceps, lower back, hips, trapezius and shoulders.  Hold each stretch for 60 seconds or for 8 deep breaths. Tense muscles can not stretch effectively so be sure to relax. This site provides photos and explanations for these groups.

http://sportsmedicine.about.com/od/runningworkouts/tp/BestCyclingStretches.htm

PNF  (proprioceptive neuromuscular facilitation) is a newer term for specific stretching that requires a partner. While they may be the "next new thing to do", I advise that these kinds of deep and very intense stretches only be carried out with caution and / or with a trained professional. They can be very uncomfortable and even painful -causing injury- if not done properly. Live Strong has a nice description of many of these.

http://www.livestrong.com/pnf-stretching/

So loosen up! Get into the routine of a warm up before your ride and incorporate some flexibility training for post-ride. You will notice that you are more comfortable during your rides and that your riding will indeed improve.

Suggested More Stretches

http://www.therapeuticassociates.com/sports-medicine/cycling-pre-and-post-ride-stretches/

Sources

http://sportsmedicine.about.com/cs/flexibility/a/aa022102a.htm

http://www.livestrong.com/article/5423-stretch-before-cycling/

http://www.active.com/women/Articles/Fit_Facts__To_Stretch_or_Not_to_Stretch.htm
http://www.livestrong.com/article/464092-how-to-stretch-the-muscles-once-warmed-up/

Aero or No-no?

Highlights Magazine; Google image

As a kid, one of my favorite magazines was Highlights. For those readers who are under the age of 30, this may be foreign to you. However, for you who were born in the late 60's or 70's, you know exactly what I mean. As soon as I got a new copy, I would seek out the "What's Wrong?" page and  go to town!

Last week's posting (The ABCs of Group Riding) touched on a few topics related to safety in group rides. This week we will take a look at the sensitive subject of aerobars in group rides. The photo used was a very nice shot of a long pace line as the group was tearing through the the flats of central Florida. 

Courtesy: Spacecoast Freewheelers

What's wrong with this picture? The number two man in line is in aero position in what appears to be a time trial bike. Two eagle-eyed readers caught the 'mistake' that I  planted. Now that it's out in the open, let's take a look at this potential hazard of riding in aero position within a group.

The Purpose of Aerobars

Positioning is critical in time trials, endurance events, triathlon, crits and road racing.  Each discipline has its own unique set up to benefit the cyclist for speed, comfort or bike handling ability.The aero design was developed to put the rider into a lower position to reduce wind resistance, enabling him to go faster on rides 25 miles or less. In these races comfort takes a back seat to speed. Aerobars are best used in time trials and triathlon events when drafting is not a concern. Generally, the use of aerobars is frowned upon in group rides as they inhibit the cyclist's maneuverability in braking and bike handling; many crashes have occurred while riders have been in this position in rides / races. 

Used with permission from Buddy Verderber / AugerStudios.com

Group -vs- Individual 

One of the main purposes for riding in a group is to conserve energy. We use each other to draft, to block the wind and to share the work load. However, along with these benefits comes great responsibility to look after each others' safety. We owe it to our riding partners to look out for their well-being. Aero-position riding, particularly on a time trial set up is not benefiting the group; it benefits the individual. Remember that group riding is for the good of the group. If you want to work on your speed or in aero position, it would benefit you more if you do it on your own.

Clip Ons, Tri Bikes and Elbow Riding

Clip on aerobars are less offensive on group rides since they are short and the rider may still use the drops and brakes in a typical fashion. However, a time trial bike set up is less welcome on a group ride as the rider's position is specific to helping that individual and not to helping the group. The rider's balance, braking ability and reaction time are much different than on a road bike set up. An exception: team time trials, which can not be mistaken for a standard group ride as we know it! Let's leave that one to the professionals.

There are riders who have put in the time and mileage in to ride with their elbows on the handlebars while on flats on their own. While this may be okay to do within a small group who is comfortable with each other, in a larger group or with unknown skills of other riders within the group, it simply is not worth the risk. It can be unsettling to other riders and, again, puts group safety second to individual comfort.

This short clip shows a crash of a rider while in aero position. It has been said that a broken spoke caused the wreck. No matter the cause, look at how reaction time is delayed  due to his aero positioning.

http://www.fezzari.com/blog/2011/11/16/why-you-dont-use-aerobars-on-group-rides/ 

Final Thoughts
If all you have is a tri bike, does that mean you should not ride in a group? Not necessarily. Know your group. Know yourself. Know the safety considerations. Be alert and perhaps stay in the back of the group. Look back at the linked photo mentioned in paragraph two. How many riders would this chap take out of he went down? Are you willing to take that chance? Think about the purpose of group riding, the purpose of aero positioning and decide for yourself whether or not the two mesh.

Above all - be safe!

Sources

http://www.livestrong.com/article/184654-how-to-use-aerobars/#ixzz1veZWHQkZ  

http://www.livestrong.com/article/414172-on-a-bike-what-is-an-aero-bar-or-a-tribar/

http://www.livestrong.com/article/184654-how-to-use-aerobars/

The ABCs of Group Riding

Cross Florida 2012/ Courtesy Space Coast Freewheelers

Just the other day I heard of group ride that went asunder a dozen or so miles into a 60 mile destination ride. The physical result: one bike frame broken in two, one rider lying in supine position in the middle of the road for 20 minutes, one way off the road as if thrown from a horse, two cyclists with broken collar bones, many scuffed bikes, a bent wheel, multiple counts of road rash and more. The emotional toll is still being calculated as all involved try to make sense of what - and how - it all came about. The blame game is one that some simply enjoy participating in. While it may be easy to point fingers after a crash, there is something more important than assigning blame to focus on.

It is unfortunate any time one of our cycling friends go down. We are bothered by it and maybe even a little skiddish when we learn of injuries sustained. A good question to ask ourselves is "How can we learn from this?"

Ride With Your Brain Fully Charged & Plugged In
A clear mind will go a long way on a group ride. Emotional stress, tired legs or even a worn down immune system can also wreak havoc on your attentiveness and your skills. We all have "stuff" that bothers us; often times riding is our therapy for dealing with our "stuff"! While usually a very healthy way to deal with stress, group cycling or riding with a new group can actually cause an elevation your blood pressure readings. Before going on a group ride, be sure to be rested, properly hydrated and well-nourished before your ride so that you can focus on the road and staying upright.

This two week old Trek suffered quite a blow

Ride Appropriately

One thing that must be imprinted on all of our consciences is to stay within our riding skill level. At one time or other each of us has felt deep within our gut: "Uh oh - I'm in over my head!" For those who have a little extra testosterone or ego this thought might be tossed aside as a ridiculous notion. Instead perhaps it should be acted upon. When a pace line is going faster than you feel safe or necessary, simply signal to those behind you that you are pulling out of the line, make sure it is clear and do just that. There is no shame in being safe.

While all groups have their own flavor, skill level variance and terrain that affect the ride speeds, one local shop defines riding levels this way:

          "A" - 23+ mph* (advanced skills, seasoned, experienced riders)

          "B" - 19-21 mph* (skilled with experience; perhaps newer or older riders)

          "C" - 14-18 mph* (novice, less experience)

* NOTE: These speeds are NOT overall computer averages but ones that riders can safely and comfortably "cruise" with. These numbers represent a portion of the ride, not the entire ride speeds.

The key is to know your own limitations, put your ego on the back burner and stick with the appropriate group.

Ride With Safety in Mind

On a group ride one must allow the group's safety to be first and foremost. As we all know, it only takes one careless maneuver to cause a domino effect when we ride wheel to wheel. From time to time I review different writings on cycle etiquette to refresh my memory and, if I may say so, everyone who rides in a group should as well.  Below are
two sites that seem to cover many of the "do's and do not's" or road cycling en mass. 

    http://www.active.com/cycling/Articles/Basic_Skills_for_Group_Riding.htm

    http://actionwheels.com/articles/cycling-etiquette-pg371.htm

Some of the reasons for riding in a group are for safety, efficiency and social time. When those are compromised by whatever reason - whether or not a crash ensues - group cycling loses it's luster. We are all responsible for safety: for ourselves and for the group, and for knowing our state laws. Let's all do our best to be ambassadors for proper cycling so that we can stay safe, have fun and improve our skills!

Source:
Listed above

http://www.dailypeloton.com/gstepan.asp

Get Your Hands Up!

Besides behiney pain there are some other uncomfortable spots that cyclists commonly acquire. Hands, elbows and shoulders are common for overuse symptoms and issues. There are a variety of explanations for this:  an improper bike fit , a weak core or even a lack of adequate padding in the handle bar tape, to name a few. While this problem is very easily identified it might take a little time and proper training to resolve the issue once and for all.

Hand Pain

Ulnar neuropathy (coined "handlebar palsy") is a term given when the ulnar nerve of the hand gets pinched at the wrist and causes pain and / or numbness in the pinky finger, hand or ring finger.  The ulnar nerve can be stretched, especially while in the drops, and that can be one cause of this unpleasant sensation. Carpal tunnel syndrome is not only for computer geeks and is seen in cyclists as well from pressure on the median nerve as the hands grip on to the top of the handle bars. A temporary solution is to simply put less pressure on your hands and / or alternate taking one off the handlebar to stretch it out frequently. Wrist circles, shaking the hand gently or even resting it on your thigh is helpful.

Elbow Pain

Surely you have seen the cyclists on the road whose elbows are locked. What a sight! And what discomfort can come from this. Straight arms have no place on a ride unless you are giving a signal or waving at someone while on a ride. Let your elbows be your shock absorbers by keeping them at a 10 to 20 degree angle. This will help put you in a good posture for riding as your core and shoulder muscles will help support your body. Your elbow joints will thank you and your neck will not be the recipient of such jarring from uneven pavement.

Shoulder and Neck Pain

A condition named Upper Cross Syndrome is often to blame for neck and shoulder pain, according to Jeb Stewart of Endurofit Integrated Coaching Solutions. UCS is derived from muscular imbalances in the front and back of the torso. When one muscle or group of muscle is over trained, it is actually weakened. Another group steps up to the plate to compensate for the lost strength and then becomes over trained itself. Until proper postural alignment and muscle balance is achieved, this cycle continues. 

Prevention is the best treatment, of course. Be sure that your bike is properly fitted, that your core is strong enough to maintain your posture for the duration of your rides. See  entry from March 21st entitled "Soft in the Middle? Not for Long!"

Should you find that these issues arise frequently then perhaps a visit to a professional is in order: a doctor, massage therapist, personal trainer, coach or bike fitter.  


Sources

http://www.livestrong.com/article/99828-cycling-neck-shoulder-pain/

http://www.livestrong.com/article/414628-elbow-pain-from-cycling/
http://www.active.com/cycling/Articles/Uncomfortably_Numb_-_Tips_for_Healthy_Hands.htm
http://www.hughston.com/hha/a_15_3_2.htm
http://www.livestrong.com/article/378217-cycling-and-hand-numbness/

Breath of Life & the Corpse

Have you ever been held under water? What about feeling as if your lungs were going to turn inside out while on a big hill climb or sprint? Or - better yet- awakened in the night by a giant gasp for air? Each of these scenarios paint a picture of being oxygen-deprived (at least momentarily) and each has a sense of panic that can set in. Why is it so frightening? Easy: we know we will die without oxygen. At age 74, Mahatma Ghandi survived  21 days while on a hunger strike where he only  allowed himself to only sips of water. The average person can survive 8-14 days without water. However, without air our brain cells begin to die within minutes.

Since breathing is so vital to our very life why are so few of us keen on the most beneficial way to breathe? Again - a simple answer: we just don't think about breathing until / unless our body is screaming out for a breath. That could come during sleep (if you have sleep apnea), during exercise (oxygen debt) or when you are under stress (and who doesn't qualify in this category from time to time?)

Some benefits of deep breathing

- lower blood pressure

- relaxation throughout the body

- lower heart rate

- gives a sense of calm 

- aids in digestion 

- boosts metabolism

The Corpse

This is one of my client's favorite relaxation exercises. He will ask me from time to time if we can do "the dead man" and it is a reminder to me that we indeed shorten our own lives by not breathing deeply and often. Here is how it is done: 

Lie on your back with your arms by your side and close your eyes. Take a deep breath and hold for 2 seconds. As you exhale, tighten up your muscles from feet to head (in that order). Flex your feet, tighten your calves, quads, glutes, abs, make a fist, flex your arms, shoulders, neck, clinch your teeth and scooch up your face as you fully empty your lungs. Once you have your entire body flexed and the air is gone, take a deep breath and relax everything at once, allowing oxygen to race into your lungs and muscles. This is the closest you will ever feel to being weightless (unless you are an astronaut) and it is exhilarating! Such a wonderful feeling, in fact, that you will want to repeat it. So go ahead. This time reverse the order and begin with the facial muscles, working your way down to your toes one muscle group at a time.

If you practice the corpse once or twice a day you will find that your stress level is lower, you feel a bit more in control of your life and it is sure to improve your riding as well!

Sources
http://www.scientificamerican.com/article.cfm?id=how-long-can-a-person-sur
http://wiki.answers.com/Q/How_long_can_humans_survive_without_food_or_water
http://www.ehow.com/about_5506985_long-can-brain-survive-oxygen.html 
http://en.wikipedia.org/wiki/Shallow_breathing
http://www.livestrong.com/article/165228-yoga-breathing-for-digestive-problems-diarrhea/