TRIA Orthopaedic Center Your Cycling Blog

By Greg Rhodes, a PhD student in the Human and Sport Performance Lab of the School of Kinesiology at the University of Minnesota. Greg’s research focus is on the sport performance of endurance athletes. http://www.cehd.umn.edu/kin/research/HSPL/

Many of us view the photos and read the stories about the European and domestic professional cycling teams undergoing physiology testing during their pre-season training camps. Physiology testing is an important tool to optimize training and consequently improve performance; however, it is not something that should only be reserved for professional athletes. As everyday athletes we are faced with significant time restraints on our training because we must keep our day jobs. Therefore any time-spent training must yield maximal performance benefits.

Physiology testing can be done in the lab or in the field. Both styles of testing play an important role in helping athletes and coaches develop training programs as well as monitor the progression of fitness throughout the season. When designing a test, it needs to include at least two variables to assess performance. These variables can include any of the following: pace, heart rate (HR), rate of perceived exertion (RPE), cadence, power, lactate, or oxygen utilization (VO₂ and metabolic efficiency). Ideally the test variables include at least one that can be regularly monitored by the athlete during training, usually heart rate, power (wattage) or pace. Using multiple variables in combination provides athletes with the data they need to monitor their fitness.

When conducting a test, it is essential that it is repeatable. This requires that the testing environment (a big advantage of lab based testing), protocols, and variables of the test be exactly the same. Repeating physiology testing at regular intervals throughout the season is the only way to assess whether time spent training is paying off.

Two common tests used by cyclists to develop and assess training programs are discussed below:

VO_2max (Aerobic Capacity):

Aerobic capacity (VO_2max) is one of the most common measurements in exercise physiology and sport performance. VO_2max is an important measurement because it represents the upper limit of aerobic exercise tolerance. The data gathered during a VO_2max assessment can be used to assess an athlete’s baseline fitness at the beginning of a training season as well as reassessing their aerobic efficiency at distinct training intensities at other important periods during the training year. It is important for athletes to have their aerobic capacity assessed at regular intervals and minimally once a year to establish a baseline for the upcoming season’s training.

For the most complete assessment of an athlete aerobic capacity, a VO_2max test needs to be conducted by a trained exercise physiologist using a gas analysis system that allows the physiologist to analyze the athlete’s respiratory O₂ and CO₂ exchange volumes. Many universities have exercise testing laboratories that offer this level of testing service to athletes, as do some private exercise studios.

Blood Lactate Testing:

Despite the fact that VO_2max is the most commonly cited physiological value, many argue that blood lactate levels are more useful for athletes and coaches. Only previously sedentary individuals will see a significant increase in VO_2max with the onset of training, excluding the use of VO_2max to identify fitness changes in the already trained athlete. However, changes in blood lactate levels will reflect changes in fitness in all individuals. Specifically, blood lactate can be used to identify the intensity level at which the blood lactate concentration increases at an exponential rate. This intensity level is referred to as the lactate threshold.

Because all athletes are different, the use of standardized formulas to determine an athlete’s training zones will invariably fail to achieve optimal results. The utility of knowing an athlete’s blood lactate levels is that they can be correlated to work rate intensities (heart rate, power, or pace) to construct personalized training zones that are specific to the individual. In addition, blood lactate testing should be repeated regularly (approximately every 6-8 weeks) so that appropriate adjustments can be made to a training program and zones because athletes respond to training methods differently.

Disclosure:

Many of the test protocols require the athlete to perform to a level of voluntary maximum effort. This means they will be pushed to the highest effort level that they can muster. For this reason it is highly recommended that every athlete check with their primary care physician regarding any health concerns before participating in athletic performance testing.

Gear and Training,Physiology,Sports Medicine,Total Cycling Performance   Tags: Aerobic Capacity, Kinesiology, Lactate, Physiology, Sport Performance, UMN, University of Minnesota, VO2 Max,   Comments Off  

As cyclists begin to head outdoors for longer rides, some start to feel pain in their foot, a phenomenon known as “Hot Foot.” Today, Dr. Heather Thoerner, CAQ and Medical Director for the Nature Valley Grand Prix, addresses issues related to foot pain in cyclists.

Hot spots are an uncomfortable challenge that many cyclists encounter as their journeys increase in length and time during the warmer months. With Hot Foot, the rider will begin to feel an uncomfortable burning sensation, often in the ball of the foot. Despite the common thought that this comes from actual heat, ‘Hot foot’ is actually a condition known as ‘metatarsalgia.’ Metatarsals are the long bones of the feet, and ‘algia’ means painful – hence metatars-algia. In cyclists, metatarsalgia occurs when all of the riders body weight is focused on too small an area of the foot overlying the pedal.

Below are the main issues that should be addressed to alleviate or prevent hot foot.

Bike fit:

proper bike fit and positioning on the bike can be addressed by your local shop or physical therapist. Bike fit has implications for all joints and points of the body.

Shoe type:

the type of shoe you choose can also help to alleviate hot foot. Start with a stiffer soled cycling shoe with an adequately wide toe box. Carbon fiber, although the most expensive, creates the stiffest platform so that the pressure during a pedal stroke can be distributed throughout the foot, rather just onto the ball of the foot where the pedal sits.

Pedal type:

a slightly larger platform pedal can also be helpful in distributing the stress.

Pedal position:

moving the cleat slightly further back on the shoe may help to take the pressure off of the hot spot, but be cautious with these changes as they will change the overall position and alignment of the rider, which may contribute to other joint pain.

Shims:

shims put between the cleat and the shoe can help to put certain riders into a more anatomic alignment. Again, seek expert advice when altering the foot position.

Shoe inserts:

the most helpful way to off-load the metatarsals and alleviate Hot Foot is to cushion the area behind the ball of the foot and off-load the pressure point on the metatarsal. This can be accomplished by either a customized shoe insert or by metatarsal padding.

Orthotics:

many different brands of semi-custom orthotic inserts can be purchased. These inserts can be bought at many local bicycle shops, outdoor sporting shops, and doctors and physical therapy offices. Again, the goal is to have more support behind the ball of the foot. This will be different from the typical insert that a runner (with heel-strike issues) would want.

Metatarsal padding or buttons:

over the counter padding can be found at most drug stores. Use the adhesive tape to place the button just behind the ball of the foot.

Whichever method or combination of methods you use to help you alleviate your pain, remember, the goal to alleviate pain is to distribute pressure evenly throughout the foot.

To contact TRIA sports medicine physiciasns, visit http://www.tria.com/Default.aspx.

Uncategorized   Tags: Ask the TRIA Doctor, Cycling Hot Spots, Heather Thoerner, Hot Spots, TRIA Orthopaedic,   Comments Off  

By Aaron Smith, the editor of the local blog Minneapolis Mussette, which reports on the Minnesota bike racing scene and related bike culture.

He’s just finished decimating whatever time I’ve posted as ‘personal best’ up Ohio Street. After time trialing down the Lilydale flats, kicking it in the big ring and devouring that punchy little switchback, Brad Huff is now sitting at ease. One leg on his top tube, the other unclipped, Huff’s now poking fun at one of the mechanics on his team with a fake Russian accent.

If I had tried the same I’d probably be doing my best to keep my Gu’s down.

Larry and Sophie – proprietors of the excellent Fix Studio in south Minneapolis, have just rode with me to my first Nature Valley stage and are introducing me to their good friend, Brad Huff. I’m a little wide eyed, but Brad takes it in stride as Larry asks him about how the legs feel. Larry’s expertise as a soigneur has garnered the respect of many riders at the NVGP (as well as beyond) but it’s apparent that Brad and Larry go way back. Huff describes a tightness in his right calf, nothing of concern. Larry asks him to tell the Jelly Belly soigneur to take special care of it.

It’s apparent that Huff is not the traditional PRO athlete. At this point in my journey, I wasn’t sure what to expect from the professional cyclist. I had not even raced yet and pipe dreams of taking a prime and ‘dropping the hammer’ filled my mind during the traditional Tuesday and Sunday group rides. The conversation turns to my lack of experience and I ask Huff if he has any suggestions for a budding Cat 5.

“Just stay near the front – no sense getting mixed up in the back.”

Later that evening I find myself on the final corner at the Lowertown Criterium yelling rather loudly for the Jelly Belly team. Local Adam Bergman takes a flyer off the front of the break and is looking good. This isn’t the Metrodome, this isn’t the Excel Center – there is no consistent shrine to these brave men and women who race. Even so, I feel it’s for the best. The interaction allowed and even encouraged between the fans and the PROs provides for a unique and altogether better experience for the spectator. Being a fan of this sport, as obscure as it sometimes can feel, gives you something you can’t obtain by being a fan of the ‘mainstream’ sports. A very important connection between you and the lycra-clad tornado flying by.

You can bet I’ll be right at the sidelines on that finishing straight screaming my lungs out cheering for the Jelly Belly team. With Brad’s great track record in the crits, it’s certain that he’ll be right up in the mix and most likely even taking one of the two exciting metro area criteriums. I hope to get to meet up with him again and wish him the best of luck, and I betcha I will too. Maybe this time I’ll be able to keep my jaw off the ground after watching him sprint.

Minnesota,Minnesota Bicycle Festival,NVGP,Nature Valley Grand Prix,St. Paul,Stage One,TT,professional cycling   Tags: Brad Huff, Fix Studio, Jelly Belly, Minneapolis Musette,   Comments Off  

Knee pain is a common occurence this time of year. As the miles ramp up with the weather warming up, the tendency is to “over-do” the base mile training. Today, Dr. Anne Moore, CAQ, a sports medicine physician specializing in musculoskeletal primary care, assesses the solutions to cycling knee pain:

Knee pain which occurs with biking is often due to mechanical symptoms, involving both the bike itself and the biker. Proper bike fitting is critical in order to ensure the best alignment and limited load stress at the knee joint. Weakness through the core/pelvifemoral region can result in pain in the patellofemoral joint, tendons about the patella, or iliotibial band. While adequate training is necessary, physical therapy can be helpful to address musculoskeletal/biomechanical deficits. Although knee bracing can be helpful in the short run, physical therapy is more effective at fixing problems on a long term basis.

To contact TRIA sports medicine physicians, visit http://www.tria.com/Default.aspx.

Uncategorized   Tags: Dr. Anne Moore, TRIA, TRIA Orthopaedic,   Comments Off  

The most important skill a rider who participates in group ride must possess is: PREDICTABILITY.

Spring is here and with it the beginning of group rides. Cyclists have been cooped up all winter, riding spin bikes or trainers in basements. These bikes require no bike handling skills and the rider has no need to think about anything other than riding with the planned effort.

We then get outside and ride in a group setting. Riders bike handling skills are reduced from the long winter, fitness is likely not as good, yet the instinct to ride hard in the group is there. Add all these up and the risk of crashes and other incidents is high.

Predictability in the peloton is really nothing more than holding your line as much as possible, then making controlled changes and no abrupt movements. In addition, keep your eye on the road and call out holes and road debris well in advance so both you and the riders around you are prepared to move safely.

Practice riding a straight line on each of your individual training rides. The easiest way to do this is to ride the white line which separates the shoulder from the road. Obviously, this should be practiced on low traffic roads, all the while paying attention to vehicles coming up behind you and moving off to the shoulder smoothly.

If you don’t have access to a road that fits this criteria, simply ride on the shoulder, keeping your eyes well ahead of you and aiming for that area. This should be done while practicing on the white line as well. Focusing your eyes right in front of the bike forces abrupt movements, which is exactly what we’re trying to avoid. Rather, focus 30-50 feet ahead and you’ll remain nice and smooth and on a great line.

There’s nothing more unnerving in a group ride than riding near somebody who’s unpredictable. This person is not welcome in the group and won’t be invited back. Don’t be this person. Practice your riding skills, be smooth and controlled, call out any changes.

Make your ride and the ride of the rest of the group fun and safe. Be predictable.

Feel free to contact me with any questions. In the meantime, GET OUT AND RIDE!

Bob McEnaney trains cyclists, triathletes and other endurance athletes through his company, Total Cycling Performance (www.totalcyclingperformance.com). Bob is also the head coach for Life Time Fitness cyclists and other athletes. He has coached and trained endurance athletes of all levels for over 20 years. Bob is certified as a professional Cycling coach through USA Cycling and a Triathlon coach through USA Triathlon. Bob lives in Woodbury and may be reached at Bob@totalcyclingperformance.com.

Uncategorized   Tags: Bob McEnaney, Total Cycling Performance,   Comments Off