July 17, 2013
Subscribe via iTunes In this episode Todd Carver of Retul discusses common bike fit issues and trends in bike fits and equipment. I also discuss cramping and VO2 Max cycling intervals VO2 Max Bike Intervals A good workout for 8-10 weeks before your goal race done 2-3 times. Long warmup, then 6-10X1 mile fast, 3-4 minute recovery. Do this on flat ground on a course you can repeat - the recovery is a ride back to the start, so you’ll be doing the same course every time. If your time drops by more than 6% (11 seconds at 3:00 pace, and 7 seconds at 2:00 pace), quit the workout. It takes some pacing practice, but the main goal is to just go hard. Stick with the lower range of intervals unless you are experienced with a large base. This is a stressful workout and a good recovery (nutrition and sleep) is imperative. Cramping The cause of cramping is difficult to pinpoint and often misunderstood in general literature. Long and intense efforts are a common cause. I quote this New York Times article in the podcast: http://www.nytimes.com/2008/02/14/health/nutrition/14BEST.html?_r=0 I had a segment about pickle juice alleviating cramps, but removed the segment when some articles questioned the vailidy of the research. http://trailandultrarunning.com/does-pickle-juice-prevent-or-alleviate-muscle-cramps/ Joe Friel has two good articles on cramping: http://www.joefrielsblog.com/2010/05/muscle-cramp-theory.html http://www.joefrielsblog.com/2010/05/muscle-cramps-and-mythology.html Todd Carver & Retul Todd Carver is the co-founder of Retul, retul.com, and he is one of the world’s leading experts in bike fitting. Retul offers bike fits using their 3D motion capture software at their headquarters in Boulder, Colorado. They also manufacture and sell bike fitting hardware and software, plus offer educational services, to nearly 500 bike fit shops across the world. Retul has done bike fits for top teams including Garmin & Team Sky, while several other pro teams are fit via Retul equipment. When To Get a Bike Fit The biggest reason to get fit would be a problem such as knee pain or other pain/injury, but many athletes come in to make sure they are optimized for the best bike fit. Most Common Bike Fit Changes Raising the saddle and lowering the bars. Crank Length A shorter crank length among triathletes is a trend that started sometime around 2010. While stating that there is no solid evidence a shorter crank will be a significant benefit, Todd recommends triathletes, especially long course triathletes, use a crank length of 165mm-170mm. There is conclusive evidence that shortening the crank length doesn’t negatively affect power, but a shorter crank can positively impact aerodynamics and comfort. It can reduce drag because a shorter crank allows a more open hip angle at the top of the pedal stroke. This allows a lower back position compared to a larger crank, which reduces wind resistance. Anecdotal evidence from cyclists suggest that a closed hip angle (as compared to a standard road position without aerobars) results in lower output. Shorter cranks help alleviate this feeling. Top cycling time trialists are sticking with longer cranks. Bike Saddles Aftermarket saddles designed for triathlon are better than most OEM saddles. For aggressive positions use an anatomical saddle that lets you roll forward such as a Bontrager Hilo or ISM Adamo. For less aggressive positions in which you are weighting the back of the saddle it’s important to get good sitbone support. The Specialized Body Geometry saddle meets this need. Some cyclists break down one side of the saddle over the other which could lead to injury. Replace a broken down saddle. Make sure your saddle is straight (obvious, but not everyone has their saddle pointed straight forward). Bike Cleats High volume cyclist they should change them once per month. Most serious triathletes should change cleats 2-3 times per year.
