Archive for the ‘Articles and News’ Category
Wednesday, September 1st, 2010
Highlights from our Team Night at the Ride Studio Cafe
Let start by saying that besides it being a cool place to hang as a cyclist, the Ride Studio Cafe in Lexington MA really did it up for us last night. They took care of the food and drinks and setup the large screen TV with some Giro and TDF footage. We spent the night mingling among Cervelo’s, Seven’s and some of the best cycling clothing and accessories in the industry.
It was great to see a good number of the team together after being scattered through most of the season due to different race schedules and life commitments.
This was our first year as a team and getting a late start at that. Kristen Gohr and I met during the cold month of January and after some coffee at a local Starbucks decided that she would be the team director and I would serve as coach and director sportif. Great! Now all we needed were teammates, clothing, sponsors, a website….
In a couple of months 25 people joined to form our team, we pulled together sponsors, designed and ordered clothing and put together a team schedule of clinics and events. So considering our jackrabbit start, everyone was absolutely floored to see the results in just 8 months:
- 9 Wins including 5 Pro Women Wins!
- 3 Records Set (Mt. Washington Tandem, Okemo and Mt. Washington Women 35-39)
- New England Women’s Road Race Champion
- Current BUMPS Series Leader
- 15 Podium Appearances
- 21 Top 10 Finishes
And there are still more races and opportunities to come in 2010.
In addition to racing, we did some great events and supported the community:
- Stage5 Members volunteered at this year’s Fitchburg Longjo Classic. It was impressive to see the willingness of the team supporting a national race and fellow riders for 4 days in some of the hottest weather we’ve experienced this year.
- We held 3 cycling clinics. One focused on performance testing, another on cycling fit and biomechanics and the third a day dedicated to climbing tactics and technique.
- This coming weekend, Stage5 Cycling team members will support the first Boston Soldier Ride to benefit the Wounded Warrior Project.
Next year we are planning much of the same. Our team clothing will be upgraded as we look for more sponsors. In addition to our clinics we are planning 2 training camps: one local Boston-area camp mid February and a spring training camp in Virginia around March/April. We are also planning a monthly indoor cycling training ride once per month at the Reading YMCA during the fall and winter months.
Many members were thanked for the numerous ways they helped and supported each other and everything we did. The team presented Kristen Gohr with flowers and a gift card so she could take her husband Greg out to dinner as a thank you for all the support he has been to her. Kristen whole-heartedly gave her time and great effort to build the team while managing her family and delivering on a full race schedule.
It was a great night and everyone was in agreement – “we need to do this more often”. It is at the top of the list for 2011.
Posted in Articles and News, Club - Team News | Comments Off
Thursday, August 26th, 2010
Kristen Gohr in Velonews – Mt Washington Hill Climb
Here is an except from the August 22, 2010 article in Velonews as they catch up with some of the riders after the finish of the Mt. Washington Uphill Bike Race.
“Second woman was Kristen Gohr, 39, of Reading, Mass. “I wanted to stay with Marti a little longer,” said Gohr, “but she’s a machine.” Gohr finished in 1:08:23, followed at a respectful distance by Selene Yeager, 41, of Emmaus, Pennsylvania, in 1:17:36.”
Read the full article
Posted in Articles and News, Club - Team News | Comments Off
Wednesday, August 25th, 2010
John and Kristen Noted at WMUR 9
Here is an article from WMUR 9 (New Hampshire) which mentions both John Baley and Kristen Gohr’s strong rides up the Mt. Washington Auto Road:
“Hollenbach, 29, eventually finished fourth (59:31), followed by Timothy Tapply, 35, of Sherborn, Mass. (59:57), and John Bayley, 41, of Watertown, Mass. (one hour 7 seconds). Bayley, a veteran of many Mt. Washington rides, shares with Kristen Gohr the record for the fastest tandem racing pair here – a 1:06:32 they rode in July.”
Here is the Full Article
Posted in Articles and News, Club - Team News | Comments Off
Monday, August 23rd, 2010
An Amazing Day for Stage5 on Mt Washington
Stage5 Cycling team members continue to demonstrate their climbing strength during the 38th Annual Mt. Washington Auto Road Bicycle Hillclimb. The results and the race reports are still pouring in. Out of the 600 riders who ascended the mountain, here are the results thus far:
| 6th |
1:00:07 |
John Bailey |
| 32nd |
1:08:23 |
Kristen Gohr |
| 68th |
1:13:18 |
Christopher Merrill |
In addition to taking 2nd overall for the women on Mt Washington, Kristen time also moved her to 1st place in the BUMPS (Bike Up the Mountain Points Series) women’s competition.
Posted in Articles and News, Recent Updates | Comments Off
Tuesday, August 10th, 2010
Kristen Gohr takes Tokeneke and the New England Road Race Championships
 Copyright © Bikereg.com The Tokeneke Classic Road Race started with the largest women’s filed to date of 63 starters. Also, Tokaneke is designated as the New England Road Racing Championships so the excitement was high. The race included 2 laps, each including a moderate climb followed by a screaming downhill which led into the 2 mile finishing climb.
Kristen prompted an attack on the first climb which split the field up into a small group of approximately 20. She attached again on the first climb of the second lap to break free of the group and solo to the finish winning by 2 minutes and 35 seconds.
In addition to her win, Kristen took her second New England Road Racing Championship title.
Posted in Articles and News, Club - Team News, Recent Updates | Comments Off
Monday, August 9th, 2010
John Baley and Kristen Gohr Fly Up Mt. Equinox
 John Baley finishes 4th overall at Mt Equinox The Gear Up For Lyme Mt. Equinox Uphill Bike Climb is a challenging 5.4 mile bike race up the scenic Mt. Equinox Skyline Drive finishing at the top of Mt. Equinox in beautiful Manchester, VT. While the average overall grade of 12% is equivalent to that of Mt. Washington, the course includes one downhill section as well a .07 mile section with a 28% average grade!
 Kristen Gohr is the 2nd Woman at the Top! Despite the terror the climb instills in those that attempt to ascend, John Baley practically grew wings to win his age category 40-49 and finish an amazing 4th overall @ 39:29. Is should also be noted that the only riders to beat him were 11 years younger.
Kristen put in a stellar ride taking second place in her age category and the entire women’s field @ 45:32.
John Baley’s wife, Pamela Blalock, also took the challenge and completed the climb in 1:03:15. Another great day of racing for the Stage5 crew.
 Pamela Blalock tackles Mt. Equinox
Posted in Articles and News, Club - Team News | Comments Off
Tuesday, August 3rd, 2010
Kristen Gohr Wins the Tour of the Catskills
Kristen Gohr conquers more unusual circumstances during a challenging race weekend. She started the stage race with a great effort in the TT placing herself only 30 seconds off the leader. However, she will more readily remember the bear cub that wandered onto the road in front of her. Any speed or time she may have lost slowing before the bear was surely made up for as she accelerated away from the cub. Kristen maintained her time during the second stage finishing with the peloton.
As planned, Kristen attacked hard on the 21% grade climb near the end of the final stage. She caught and passed her rivals taking the KOM and then hammering a solo 8-mile effort to the finish winning both the stage and general classification.
Read Kristen’s Race Report
Posted in Articles and News, Club - Team News | Comments Off
Wednesday, July 14th, 2010
John Bayley and Kristen Gohr Break the Mt Washington Tandem Record by 6 Minutes
John and Kristen are at it again. This time on a tandem. In the air of some controversy, they joined forces on a tandem and crushed the Mt. Washington Hill Climb tandem record. In addition to breaking the record by 6 minutes, they also finished 11th overall.
To top it off, John and Kristen even led overall winner (and record holder) Tom Danielson up the mountain. Tom declared them both insane when they spoke at the top.
While Danielson just missed matching the record he set in his first ride up Mt. Washington, the team of John Bayley and Kristen Gohr smashed the existing record for tandem bicycles. Bayley, 41, originally from Dublin, Ireland, but now living in Watertown, Mass., and Gohr, 33, from Reading, Mass., shot forward with the leaders at the starting cannon – they actually led Danielson at one point — and rode an impressively strong and steady race, finishing in 1:06:32. That time was nearly six minutes faster than the old tandem record of 1:12:20, set by Dave Lamb and Freemont Matthew in 1997, and it was good enough to place them 11th among all finishers.
“That was the one thing that surprised me in the race,” said Danielson, smiling. “Those guys who passed me on the tandem!”
“We just thought we’d show Tom how it’s done, y’know?” Bayley quipped. “And actually, it put some pep in our step.”
Check out the full article at the Mount Washington Auto Road website
Posted in Articles and News, Club - Team News | Comments Off
Wednesday, June 30th, 2010
Getting Ready for the Fitchburg Longsjo Classic
Stage5 Cycling will be participating in the Fitchburg Longsjo Classic in two capacities this coming weekend. We will have riders in the Men’s 4, women’s 3/4 and Women’s Pro/1 fields, as well as, many of our riders volunteering at the event.
Come by and visit us on the course at our team tent! We will also have a team headquarters setup at the Fitchburg Marriott where riders and team members can shower, rest, store stuff and hang out. It should be a fun weekend.
It is always amazing how much logistical planning goes into an event like this. Besides pulling together parts, equipment, tools, food, transportation and housing needs, we are trying to time everything perfectly around the race schedule. Oh yeah, at the same time we are also trying to stay as calm and relaxed as possible.
Tom Scotto with by Stage5 Cycling’s director sportif for the weekend. If you need anything from race strategy to water bottles to misplaced race numbers, Tom is there to help. Many of our team will be on the course marshaling corners and assisting with race details. Don’t forget to say hi.
See you at Fitchburg ready for a fast, fun and exhilarating weekend.
Be Safe!
Posted in Articles and News, Club - Team News | Comments Off
Thursday, May 13th, 2010
Confusion Circling Pedaling Technique – Part 1
Efficiency? The Metabolic and Mechanical Considerations
Many times, discussions about pedaling technique start with “what is most efficient”. Depending on who you are speaking with or what research you are viewing, efficiency can be defined differently.
Metabolic Efficiency
To an exercise physiologist, efficiency is defined as the cost for the amount of work performed. The cost is often measured in METs (the metabolic equivalent). This is a measurement of the energy demands of exercise. The work is measured as power (or watts / joules). Using an ergometer (bike) and metabolic testing equipment, we can determine how much energy it takes to do a certain amount of work.
Piston vs. Smooth/Circular Pedaling
Numerous debates are still going on concerning which is most efficient: (1) solely pushing down (piston) or (2) pulling up, over, down and back (circular). Research has shown that there is little to no difference in energy cost with either pedaling style (when riders are setup correctly and using proper form).
Does this make sense?
Absolutely. Plainly speaking, pushing down on the pedals uses your glutes (butt) and quadriceps muscles. The rest of the pedal stroke uses the hamstrings (pulling back), hip flexors (pulling up) and calves (stabilizers). Whether you are using predominantly one set of muscles or spreading the work over multiple muscles is going to require the same amount of overall energy (More on muscle usage in Part 2).
Here is a grossly simplified example:
If you use 100% Quadriceps vs. 70% Quadriceps / 30% Hip Flexors, the total is still going to equal 100%. The energy cost is going to be the same. The body just uses a little less of one muscle and supplements another.
Since there is no difference in the energy requirement, one could conclude that their is no benefit to one pedaling style over another. But is metabolic efficiency the best or only way to determine this? Are there other considerations? The answer is yes. Read on.
|
A Quick Note on “Circular” or “Smooth” Pedaling Technique
Smooth or circular pedaling technique is often confused with trying to apply the same or consistent amount of force around the entire pedal stroke (360 degrees). A brief glance at the different sizes and strengths of the leg muscles that propel the pedals (glutes, quads, calves, hamstrings and hip flexors) should indicate that this is virtually impossible. For example, the hamstrings would be hard pressed to attempt to generate the same amount of power during the bottom of the pedal stroke as the quads can produce on the down-stroke. So what is a smooth pedal stroke referring to?
A smooth pedal stroke refers to the “smooth” transition between the different quadrants (down, back, up and top). Muscles are engaging at various strengths throughout the 360 degrees to maintain a fluid “circular” movement.
|
Mechanical Efficiency
Biomechanists and Kinesiologists look at efficiency through another lens. They are concerned with the mechanical movement and the forces that are being applied to joints and muscles. The physiologist will say “it doesn’t have to look pretty, it just has to be metabolically efficient”. The biomechanist and kinesiologist cringe at someone bouncing, mashing and muscling a bike in an attempt to produce power because they understand that the muscles and joints are being abused in the process.
A piston style of pedaling will place all of the force of the pedal stroke on the knee during the down-stroke. Since no other muscles are being used with this style of pedaling, all of the force needs to be generated during the down-stroke. This places a considerable amount of stress on the knees, more specifically, the patella tendon/ligament. Now if you consider that you will pedal an average of 10,000 rotations per hour, that is quite a bit of concentrated stress on the joint, connective tissues and muscles that act at the knee.
This touches on an issue biomechanists and kinesiologists have with current research: Most, if not all, of the studies that were conducted only required cyclists to ride at high intensities for less than an hour. The effects of mechanical inefficiency generally occur when attempting to maintain moderate to high intensity beyond an hour. These effects would impact endurance, fatigue and the ability to sustain consistent power output. Since cycling is an endurance sport, and many of us ride longer than an hour most of the time, the current research is not replicating the true demands of our sport. Additionally, the longterm effects of mechanical inefficiency can lead to over-use injuries due to the repetitive stress on the knee joint (more on this in Part 8).
|
Going Deep If You’re Not Accelerating, You’re Decelerating
Force needs to be applied to produce velocity. This is the force-velocity relationship. If you only push down on the pedals (piston), force will only be applied to the down-stoke. Thus, the bike will only be accelerating (increasing velocity) during the down-stroke. So what is happening during the top and bottom of the pedal stroke? Well, applying Newton’s second law, without force, the bike will be decelerating at the top and bottom of the pedal stroke. Now we know that the physiologists have proved there is little to no difference in energy needed to pedal using a piston vs. circular technique, so why is this significant?
Hold on to your seats…we’re going in… Leg muscle contraction when pedaling is concentric. Basically, the muscles shorten to move the bones (levers) that move the pedals. On the contrary, an eccentric contraction occurs when the muscle resists force (or the movement of the bones) causing the muscles to lengthen. If you only push down on the pedals, the bike will be decelerating at the top and bottom of the stroke. This means you will be pushing against a pedal that is decelerating. Your muscles will have to resist and reverse this deceleration to re-accelerate the pedals again. Remember, 10,000 rotations per hour. Those thousands of eccentric contractions will place additional stress on the muscles causing fatigue.
Circular pedaling technique maintains force around the entire pedal stroke which reduces the fatiguing effects of repetitive eccentric contractions due to deceleration (re-acceleration).
|
In Summary
Efficiency may not be the best method (or term) to use when trying to examine the benefits of piston vs. circular/smooth pedaling style. There are metabolic and mechanical factors that need to be considered. Cutting-edge research is looking into the neurological stress on the body during exercise. It will be interesting to see how new discoveries in this area enlighten our current understanding of how the body works and responds to the stress of exercise.
Next we will dive deeper into which muscles power which part of the pedal stroke. We will also consider whether using a certain muscle or muscle group is effective or ineffective in generating power.
Posted in Articles and News, Bike Fitting - Biomechanics, Indoor Cycling, Technique, Training Concepts | No Comments »
Friday, May 7th, 2010
Confusion Circling Pedaling Technique – Introduction
As a coach and educator, the issue of pedaling technique comes up quite a bit. I’ve been participating in a number of forums of cycling enthusiasts, instructors and sports scientists and the topic of “proper” or “efficient” pedal stoke is still being heavily debated. What I’ve found is that most of what is being presented is correct. Even when there are opposing arguments. How can this be? There are the physiologists, the biomechanists, cycling coaches, indoor cycling instructors and strength and conditioning coaches all contributing to the theories and referring to various research. After a number of weeks of frustration, attempting to participate and sift through the myriad of seeming controversy, I stumbled on the issue. The variables and applications surrounding pedal stoke are so plentiful that it is difficult to explain all of the aspects of the technique in a simple statement or even a short paragraph. I found myself plunging into verbose responses trying to explain and simplify the concepts. The short, simple responses given by others would be correct within a single application, but would be incorrect when attempted to define the entire realm of pedaling biomechanics.
As the saying goes “More often, the simpler we make a complex topic, the more incorrect we become”.
So where do we go from here? The goal of this multi-part article is to present the numerous issues and applications of pedaling dynamics in context. Hopefully, this will allow us to understand ALL of the elements that contribute to this vast topic. We will also put some definition to various terms so we are all speaking the same language. As coaches, instructors and cyclists, we will be able to confidently approach our training and teaching with a well-rounded (pun not intended), holistic approach to the topic.
Here is what we will cover:
- Part 1: Efficiency? The Metabolic and Mechanical Considerations
- Part 2: Which Muscles and When are they Effective
- Part 3: What are these variables you speak of?
- Part 4: In Context – Does this only apply for Racers?
- Part 5: In Context – Climbing (Seated and Standing)
- Part 6: In Context – Explosive & Sustained Power
- Part 7: In Context – Special Applications (e.g. Track Cycling)
- Part 8: From the Lab: Over-use Injuries and Rehabilitation
- Part 9: Is There a Benefit to Developing Pedal Technique and Leg Speed
- Part 10: Finally, What Should We Teach?
Our goal is to present this complex topic in small, digestible chunks. Considering the need for this information and the confusion surrounding the topic, we will attempt to post all of the parts of this article within the next 2-3 weeks. That is the goal anyway. Please feel free to contact us if you have questions or comments. These are deeply appreciated.
Posted in Articles and News, Bike Fitting - Biomechanics, Indoor Cycling, Technique, Training Concepts | No Comments »
Friday, April 30th, 2010
How to Use Periodization in Indoor Cycling
You may have heard that following a periodization approach for your indoor cycling classes will help riders progress, encourage outdoor cyclists to attend your classes and provide some “smart” variety. However, it can be tough to navigate all of the macrocycles, mesocycles and microcycles. It can also get confusing to your riders if you try to explain the intricacies of your “master plan”. Plus, what do you do with the people that show up for the first time when you are at the pinnacle of intensity? Don’t fret. Here is a simple approach.
First, A “Quick” Overview of Periodization
Periodization has been a popular approach to training for many years. Simply, it is time management for athletes. You start with a goal (or time of year) and work backwards. Goals can be as simple as better fitness, a charity ride, getting in shape for a cycling vacation or a competitive event. To train for the goal, one starts easy and over time (weeks and months), builds the intensity of the workouts and progresses from general training to very focused, targeted efforts. Using periodization, the annual schedule is structured into multiple “periods” with a goal of delivering top performance at the apex of training (or your goal).
Typical periods look as follows: Preparation, Base 1, Base 2, Base 3, Build 1, Build 2, Peak, Race and Transition. Generally, the preparation period starts at the end of December with a goal of reaching peak conditioning in the June/July timeframe.
The Challenge
Trying to remain strict to the specific periods of training (e.g. Base 1, Base 2, Base 3, etc.) can be tedious and a bit of an overkill for large groups. People are going to enter your class at different skill and fitness levels and you need to take them where they’re at. Climate can also affect how periodization is applied. I live in Boston, so the general progression I listed above works. My weather is cold and nasty November through most of March, so it is easier to focus on “base” work since outdoor rides are few and far in-between. If you live where it is warm most of the year, this may not be a factor. Further confusing things are our “cycling” seasons. For example, the collegiate cycling teams, due to college semesters, have races that start much earlier in the year than the regular cycling season. As a result, they start their periodization plan much earlier. Their racing season is just ending as the weather starts to get nice here in New England. Considering all of this, what do you do?
Think Guidelines NOT Strict Periods.
In the beginning of the (training) year, riders will need to start reconditioning the body after taking a needed break. This includes developing their aerobic ability, leg speed and muscular endurance. This reconditioning will take a few months. Once this foundation of fitness has been developed, more focused, aggressive efforts can be attempted. These may include, intervals, explosive efforts and muscular strength work. For the remain 3-4 months of the cycling season, riders will then enter their peak fitness and focus on very specific training to increase aerobic capacity (VO2max) and anaerobic endurance. As the year (or season) winds down, it is time to have some “unstructured” fun as we transition to full recovery and look forward to the next year.
Here is a Sample of a Simple Periodization Approach.
Preparation and Base Periods (January – March)
Group these 2 focuses together. Provide riders with drills that allow them to work on their pedal stroke and leg speed. Give them steady aerobic efforts that range between 70% and 80% of their perceived effort (PE). You don’t have to go too EASY. Many instructors shy away from “endurance” training because they think it will be boring for their riders. If on defines endurance training as only working steadily at 65-70% of a riders perceived exertion, then yes, boredom is inevitable. Endurance training can bring rider’s to their anaerobic/lactate threshold (~80-85% PE). This gives you a great range of intensity to work with. This also allows you to put them on long climbs (10 to 20+ minutes) that build muscular endurance. Some riders may even squawk about only targeting 80% of their PE. The reality is, if they actually held 80% of their perceived effort for 45 minutes (without recovery), that would be one killer workout.
Build Period (April – May)
Start to introduce intervals and muscular strength efforts that target 80+% of their perceived effort. Basically, begin to drive them above their anaerobic or lactate threshold. Add some explosive efforts in the form of sprints, attacks on climbs, seated accelerations and jumps (cycling-specific jumps) and you’ve got some killer variety. Continue to mix in those Base workouts from time to time to reinforce technique and form.
Peak & Race Periods (June – September)
Basically, anything goes during this time. Give them some training that challenges their capacity. Throw in some epic climbs and sprinkle in stages of various races such as the Tour de France. Hit them with the kitchen sink.
Transition & Fun (October – December)
Have some fun! Taper down the intensity of the workouts. Since this can be a holiday season for many, you can jump on a few holiday themes. One workout my classes look forward to is the “Turkey Ride” around the Thanksgiving holiday. We use a chart that literally looks like a turkey, eyeballs and all. We start at the front of the bird (fast twitch muscle) and work toward the back of the bird (slow twitch muscle). It is just a fun way to throw a variety of drills together. Whatever you do, back away from the strict training and just ride. That is what cyclists do this time of year. It’s coffee-ride season (hey, that’s not a bad idea).
Give them a Test!
One of the built-in concepts of periodization training is “testing”. Generally, regardless of the period, riders are encouraged to train for 3-4 weeks and then take an easy week to recover. At the end of this easy week, many coaches will put their riders through a test to see if they are adapting to the training. This concept works nicely for indoor cycling as well. Give your riders 3-4 weeks of specific training and then give them one week when you review (test) all of the elements you covered during the previous weeks. Not only is it a great way to deliver a very varied workout, but it is usually pretty easy to build a workout profile, because you just use the music from the last few weeks. It’s like a freebee.
Options for Everyone
Get in the habit of creating a number of options for each drill. This will enable you to accommodate both the new (possibly unconditioned) rider and your dedicated followers regardless of the intensity of the workout. Your riders will appreciate the progression and the ability to actually see and experience improvement. Outdoor cyclists will enjoy coming to your classes because they know the training will be appropriate (you won’t be throwing max sprints at them in January).
A side benefit of using different workouts throughout the year is that you don’t get tired of your own music and profiles. By the time January rolls around again, you have not used those Preparation and Base workouts in over 8 months (and your riders haven’t either). Give it a shot. You just may find that you CAN please everyone (well, almost).
Posted in Articles and News, Indoor Cycling, Training, Training Concepts | No Comments »
Friday, April 30th, 2010
Another Stage5 Win: John Bayley takes Quabbin Masters 35
John Bayley overcomes a dreary day of racing, numerous doubts and some tired legs to take the win in the Masters 35 field at the Quabbin Reservior Road Race.
The rain and undesirable weather had reduce the field to 60 riders. John missed an earlier break and suffered a dropped chain and lost a water bottle due to the rough, chattering roads. And, just as the roads began to dry it started to drizzle again.
Approaching the finish, a chase group of about 30 riders finally closed down the break, swallowing up the last riders. A series of attacks and responses put John at the front of the now, lead group heading into the finish. Apparently, his legs weren’t as tired as he thought, because he gapped the field and soloed across the line.
Awesome Job!
Read John’s Race Report
Posted in Articles and News | No Comments »
Friday, April 23rd, 2010
Will Custom Orthotics Improve Your Cycling?
Considerations for Custom Cycling Orthotics:
Did you know that a cyclist will complete over 10,000 pedal revolutions during an hour long ride? Due to the repetitive nature of cycling, receiving a proper bicycle fit and cleat alignment from a qualified practitioner is extremely important.
While it is necessary to address bicycle fit and cleat alignment, very few fit specialists are qualified to evaluate how the foot sits within a cycling shoe. The foot/shoe interface is extremely important and can often be the cause of injury, pain and an inefficient pedal stroke.
When cycling, tremendous force is exerted through the muscles and bones of the leg, through the foot and onto the pedal. If foot and lower extremity alignment is correct, this force is exerted in a direct plane down through the pedal, and a pain-free and efficient pedal stroke ensues. If foot alignment is faulty, rotations of the foot and leg occur. These rotations place stress on joints, tendons, ligaments, and muscles as force is no longer exerted in a direct plane. In this case a painful and inefficient pedal stroke often ensues.
Rotations of the foot and leg are caused by poor biomechanics of the foot. When the foot rolls inward (pronation) the arch flattens. Excessive pressure is exerted on the inside border of the foot causing rotation of the shin, and stress at the knees. When the foot rolls outward (supination) the arch is too high. Excessive pressure is exerted on the outside border of the foot, causing decreased support of the arch. This can lead to hot spots, foot pain, knee pain, and foot fatigue.
Custom made cycling orthotics address faulty foot alignment and correct it. This allows the foot to fit securely and properly within the cycling shoe. Once the arch of the foot is maintained and supported, force is directed properly through the foot and shoe and onto the pedal. This allows for a pain-free and highly efficient pedal stroke.
Conditions Addressed with Custom Cycling orthotics:
Improper foot alignment can lead to many problems:
- • Knee pain
- • Arch and heel pain
- • Pain under the ball of the foot
- • Loss of sensation in the foot (numbness and tingling)
- • Achilles, calf or shin soreness and pain.
- • Iliotibial Band (ITB) syndrome
- • Plantar Fasciitis
- • Power asymmetries (possibly due to a leg length discrepancy or hip rotation)
- • Inefficient pedal stroke
All orthotics are NOT created equal.
Foot and knee alignment issues are sometimes addressed with wedges/shims, canting of the shoe/pedal, or non custom over the counter foot beds. These fixes are often ineffective, as they do not properly support the arch of the foot. They also take up space in shoes and can cause undo pressure and discomfort without effectively correcting the underlying problem. Practitioners often use the above methods, because they are not trained to fit and fabricate a custom cycling orthotic.
When considering a foot orthotic for cycling, it is imperative that a cycling specific orthotic is used. Forces exerted on the feet and lower extremities while cycling are vastly different than those exerted while walking and running. A cyclist should not use an orthotic made for these types of activities. A cycling specific orthotic takes into account the cycling specific forces placed on the foot while pedaling. Additionally, a cycling shoe is vastly different than a walking or running shoe. A cycling orthotic must be low in volume and have different stiffness ratios than a typical weight-bearing orthotic. Lastly, it is important that a cycling orthotic be custom fit to an individual’s foot, in order to properly maintain and support the arch, since each cyclist has a unique foot structure.
While not everyone is a candidate for a custom made cycling orthotic, those who are often find instant relief from aches and pains that have been plaguing them on the bike. Incorrect and repetitive biomechanical forces placed on the body are detrimental to a cyclist and need to be addressed. A properly made custom cycling orthotic corrects improper alignment and promotes a pain-free and efficient pedal stroke.
Sara Bresnick-Zocchi
Physical Therapist
Certified USA Cycling Coach
Professional Cyclist
Posted in Articles and News, Bike Fitting - Biomechanics | No Comments »
Thursday, April 22nd, 2010
Stage5 Cycling Team Gets Off to a Tough Start but Captures First Pro Win
A First Year Team
 Kristen Gohr Wins Women's Pro Field at Myles Standish
Over the last 4 years, many of Stage5 Cycling’s clients have consistently ask when we were going to start a cycling club and team. They continued encouraging us with their desire to ride in Stage5 colors. At the end of 2009 we decided it was time.
Tom Scotto met up with Kristen Gohr, a talented Cat 1 rider, who had a strong interest in seeing another women’s team developed. After a meeting over coffee at Starbucks, Kristen accepted the role of Team Director and ideas were put to motion. Kristen has done an amazing job pulling the club and team together. We thought we would only have a handful of people the first year, but that quickly turned into 20.
We’re learning as we go and have run into a few issues common to starting a team. First we needed sponsors and then our team clothing. Fortunately, we got a good group of sponsors which was very exciting. Our team clothing was another issue. We got our design completed and clothing orders, but most teams place their order before the beginning of the year to have it before the spring races. We didn’t have a team until Jan, and since people were joining, we didn’t want to place a order too soon. We did get our clothing this week, but a few riders had to race in neutral kits for the first 2 weeks.
2 Crashes and a Win
Both the women’s and men’s teams have both been strong from the start. Rich Batten almost pulled off a podium finish at Marblehead, but got squeezed between 2 riders coming in to the final turn and was taken down. Rich was poised well at the front, and with his power, would have put in a good show if allowed to launch. He got banged up a bit, but survived without breaking anything.
Kristen won the women’s Pro field at Myles Standish, but crashed at the line. Totally bizarre. Kristen broke away from the field early, taking another rider with her. They stayed away the entire race. Apparently, there was a thick painted line at the finish. The other rider’s front wheel slide side-ways slamming into Kristen’s back wheel. Kristen when to the hospital but also suffered no broken bones. Maybe a little whiplash?
We just added Race Reports to the Team section so check back from time to time. Kristen, John Bayley and Bill Northup have already contributed their interpretation of events.
This is looking to be a great first year (minus some road rash).
Posted in Articles and News, Club - Team News | No Comments »
Saturday, April 10th, 2010
RPMx Audio Profile
Jennifer Sage loved this class and all but demanded that Tom provide it as an Audio PROfile for our ICI/PRO Members.
RPMx is designed to help riders adapt to higher legs speeds and promote a higher average cadence. The intensities will range depending on how developed a rider’s pedal technique is and how relaxed they remain throughout the drills. Riders with good pedal technique, who remain relaxed, will be able to maintain the various cadences at a lower perceived effort. Complete RPMx PROfile here.
Here is the link to ICI/Pro (Subscription Required):
www.indoorcycleinstructor.com/icipro/audio-profiles/icipro-podcast-95-rpmx-audio-profile-with-tom-scotto-from-stage-5-cycling/
Jennifer’s comment:
I listened to this audio PROfile today, and it was almost like I was there again! Ouch. He’s not kidding when he says that last drill is brutal! But it’s a good brutal, and a practical one that teaches you something about your ability to relax, to control, and of course, to turn those pedals quickly. It’s about your neuromuscular ability, which is fortunately something that everyone can improve with some focused training. It you can’t do it very well now, then it simply reveals you that you need some work in this area.
The great thing about this audio PROfile is that even if you don’t feel like you have the confidence to teach a full profile of just cadence work (yet), then there are some cueing and coaching gems in here that you can apply to other profiles in which you want your students to focus on leg speed even just for a song or two.
This one will help you take your teaching to the next level! Thank you Tom for adding a fantastic resource for our ICI/PRO members.
Posted in Articles and News, Indoor Cycling, Technique, Training, Training Concepts | No Comments »
Tuesday, March 30th, 2010
Jennifer Sage Visits Stage5 Cycling
[The following is from Jennifer Sage's post at ICI/Pro on March 24, 2010.]
I spent this past weekend in Boston and Vermont. Thankfully the previous week’s deluge had passed and I was blessed with great weather. I headed east for several reasons, one of which was to meet with Tom Scotto of Stage5 Cycling to learn more about his certification program and how I (and ICI) can get more involved. I also went out to be a part of the instructor team for the 6-hour Ride for a Reason fundraiser in Burlington, Vermont on Sunday. That was a fantastic experience, but I’ll write about that in another post.
I had the great fortune of taking one of Tom’s classes. He teaches at multiple facilities; this one was at Fitcorp at the Harvard Medical Center. I have to say that it was one of the most cycling specific classes I have ever personally taken, one of two classes actually. Yes, in 13 years of taking Spinning classes, even at WSSC, I’ve not experienced a class quite like it, not from Josh Taylor, not from Johnny G, not from any “Spinning” instructor. The other one was a class (not a Spinning® class) I took 10 years ago from Dave Scott, elite triathlete and coach and 6-time Ironman world champion. But Tom’s class was amazing in every way – he has a unique skill of coaching that transcends almost anyone I’ve ever heard.
Read the rest of this post at www.indoorcycleinstructor.com/indoor-cycling-20/cycling-specific-class-review-stage5-cycling-class/#more-4830.
Posted in Articles and News, Indoor Cycling, Technique, Training | No Comments »
Monday, March 15th, 2010
Riding Your Thresholds
Tom Scotto is interviewed by John Macgowan of ICI/PRO about an indoor cycling coaching session focused on identifying 3 physiological thresholds: Aerobic (Aet), Anaerobic (AT) and VO2max.
The interview is in the form of a podcast and includes a detailed PDF on understanding the physiology and how to design the workout.
This is a great session for outdoor cyclists who want to learn more about how their body responds to various intensities. Understanding and identifying these thresholds will allow riders to more accurately target and appropriately stress the body.
www.indoorcycleinstructor.com/indoor-cycling-20/icipro-podcast-89-riding-your-thresholds-with-stage-5-cyclings-tom-scotto/
The above link requires subscription access to ICI/Pro (which we highly recommend). Stage5 Cycling instructors and coaches can request and download PDF from this website.
Posted in Articles and News, Fitness Testing, Indoor Cycling, Training | No Comments »
Saturday, February 27th, 2010
3 Compelling Reasons to Take Stage5’s Indoor Cycling Instructor Workshop
Some people make the assumption that our 2-day workshop is about certification, but it is not. Attending Stage5 Cycling’s weekend indoor cycling instructor workshop does not award participants with their certification. Instructors must pass both a written and practical exam to achieve certification. This has been a point of confusion due to the trend organizations like Spinning, Schwinn, Keiser (and the like) have created. Becoming a certified Stage5 Cycling instructor requires a similar effort and level of knowledge required by accredited personal trainer certifications (ACE, ACSM, NASM, etc.).
So why should someone attend this workshop?
- An Amazing Deal on Continuing Education Credits
Some people (including personal trainers and group fitness instructors) take this workshop just for the credits. The 2-day workshop will currently award participants 1.0 ACE, 10.0 AFAA, 1.0 USAC and 10.0 S5C (Stage5) continuing education credits for the weekend (ACSM and NASM coming soon). Even at the full workshop price of $275 (including workbook), this is an amazing / convenient deal. This is a great price for this many credits and one gets them all in a single weekend.
- Learn Real Training and Cycling Technique to Enhance Your Teaching Skills
Some people do not intend to become a certified Stage5 Cycling instructor, but they want to learn real training methods and concepts to help them become better instructors. The amount of information is intensive, covering anatomy, kinesiology, biomechanics, physiology, program design and presentation skills. We have recently included practical teaching assessments to allow instructors to get feedback on their teaching and learn from their peers.
- Become a certified Stage5 Cycling Instructor
Although the 2-day workshop is NOT required for certification, we strongly recommended instructors take the workshop before attempting to pass the certification exams. Because the standard of excellence and level of required knowledge is high, a number of instructors have not passed their written and practical exams because they assumed it was similar to what has historically been taught by other indoor cycling certifications. We understand the Stage5 Cycling certification is not for everyone, but those that took on the challenge have become amazing instructors and coaches.
Please contact us if you have questions about our workshops and certification. Check out our upcoming workshop schedule.
Posted in Articles and News, Indoor Cycling, Training, Workshops | Comments Off
Friday, February 19th, 2010
Goni & Bob – Bike Setup for the Tough Customer
All of us at times has had a rider in our class that is not setup correctly. You’ve tried to approach them about their position (without cringing). Maybe their seat is way too low as if they were riding a BMX bike. Possibly their seat is too high as they appear to tip-toe through your class. Too far back….too far forward….handlebars too high. In most cases, riders welcome input on their position. But in some cases, riders are very reluctant to change, particularly those that have ridden a certain way for years. How do you get them to take your input and consider a different position? You don’t. Let Goni and Bob do it.
No, they are not heavy hitters in some organized crime syndicate, they are your personal bike setup consultants that no one can argue with.
First introduce them to Bob or Plumb Bob. Using a plumb bob attached to a string, you can not demonstrate proper knee alignment over the pedal axle (with the pedal at 3 0′clock). They may argue with you that their seat is not too far forward or backward, but they can’t argue with Bob (plumb bob). It is visual feedback that takes your “subjective” opinion and converts it to objective observation.
Usually, Bob is more than equiped to argue the point, but every once in a while we run into that very tough customer. They’ve seen the plumb bob trick (even though it is a real method of fore-aft measurement). Enter Goni.
Goni, or goniometer in formal settings, is a tool for measuring angles. Bob only has a string, but Goni has numbers, angle indicators and fancy lines and markers. Using a goniometer to check a riders knee angle at the bottom of the pedal stroke is very revealing. For the purpose of this blog post, I’m not going to go into detail on a proper range of flexion in the knee with the pedal at DBC (dead bottom center). There are a number of variables that we would need to consider including flexibility, injury and comfort in order to determine the appropriate saddle height for an individual rider. The point of this post is to use the goniometer as another means of visual feedback to blatantly illustrate the extremes.
For more information on bike setup and use of tools such as the goniometer and plumb bob, sign-up for one of our workshops.
NOTE: We actually don’t refer to our tools as “Goni” and “Bob”. However, feel free.
Do We Use a Plumb Bob and Goniometer in our Biomechanics Lab?
We do use various goniometers, but often substitute laser-guided measurements for the plumb bob. In addition to looking cooler, laser measurements are more accurate and flexible, allowing a bike fitter (or biomechanist) to observe compound angles and planes of movement simultaneously.
Posted in Articles and News, Bike Setup / Fitting, Blog, Indoor Cycling | No Comments »
|
 upcoming workshops / events ( More )
Saturday, September 4, 2010
2010 Boston Soldiers Ride
Concord, MA
Friday, September 10, 2010
BENEFIT: Ride Like Phinney
Hyde Park Studio, Cincinnati OH
Friday / Saturday, September 10-11, 2010
Indoor Cycling Instructor Workshop
Fit4You, Loveland, OH
Saturday / Sunday, September 18-19
Indoor Cycling Instructor Workshop
Granite Health & Fitness, Billings, MT
latest news / Articles ( More )
|