I discussed the concept of ‘base’ (or General Preparation) on the Canadian Cycling Magazine Podcast in January 2018.
This episode comes in mid-winter when motivation is starting to decrease and the reality that all those intense trainer rides were perhaps a bit ambitious! This episode also includes details about some crazy (FUN) fat bike adventures, which might help motivate some outdoor endurance/social adventures to help you come into spring happy, MOTIVATED, healthy and fit!
We discuss how to increase the training load using volume, until you can’t. Ways to increase frequency (the often overlooked quality of training) and eventually adding intensity, carefully and reasonably!
You can listen to the whole episode or check out the segment I am on at around 29 minutes in.
Anterior Knee Pain (pain in the front of your knee) is common in cyclists and runners. There are many possible causes of this, including everyone’s favorite ‘reason’ …
TOO MUCH, TOO SOON.
Go from zero to ‘a bunch’ of kilometers, climbing, strength, running, stairs, squats etc. and your knees might just let you know, and keep on letting you know for weeks (or months) after. When this happens, BE PATIENT and take care of nutrition, sleep, and some basic therapy/foam-rolling focusing on building a stronger and more mobile body, not just jamming hard objects into your quad.
Before you get to this state make sure your ramp your mileage, intensity, climbing, strength, running and other ‘stimuli’ gradually. This sounds boring but you likely have time before your event. Plot a steady build, with some planned rest days/weeks and build gradually. Being happy, motivated and healthy on the line is much better then nursing injuries/over-training to the line.
BIKE FIT & KNEE PAIN
I will often send clients who want a full-on deluxe Bike Fit, with all the lasers to Scott Kelly at the Dundas SpeedShop. This is a custom-full-service, Bike shop in Dundas, Ontario that offers bike fitting AND the mechanical knowledge AND the parts selection to get your bike set up right on the spot. Many bike-fitters do not do the mechanics and/or do not have the gear (stems, different length stems, bars etc.)
Scott shares several common bike-fit tweaks you can try if you are having knee pain
Saddle Height – Scott cautions that many quick bike fits included when you purchase a new bike result in a saddle height that is too low. Young cyclists often forget to raise their saddle as they grow. Both can contribute to unhappy knees.
Saddle Fore and Aft – Scott says, “Think about the ‘Ready Position’ from Grade 9 gym class. ‘Shoulders over knees over balls of feet’. This is applicable to cycling too! If your saddle is too far forward or too far back, this will put undue stress on the knees.”
Insoles – Scott makes the point that “the industry, as a whole, is beginning to address this, but there are still companies who are lagging behind. Those super fancy Italian shoes you have, likely have the world’s worst insoles in them. Consider something like the Superfoot Carbon insole to properly support your foot and to mitigate the lateral travel of your knee.”
So you want to ride indoors, use a smart trainer, use Zwift? I think it is important to remind you that you are SMART and that you always have the option of riding indoors in the same fashion as you do outdoors. That is, you can put your bike on ANY trainer/rollers, use your bike […]
Often I catch myself talking to Coaching Clients about race results (or goal events) for extended periods, long calls or back-and-forth emails. It is tough not to since races are fun, exciting and ultimately why we train for months on end! It is fantastic to share so many of these post-race conversations with clients and […]
Looking for a Training Plan for Mountain Biking? Check out Smart Athlete’s most popular pre-made Training plan last month made specifically for Mountain Bikers who want to do strength training and some indoor-Trainer Workouts Get Your Plan now via TrainingPeaks.com MTB Base for those with 5-12 hours to train each week 3 months of fall/winter […]
This episode of the Consummate Athlete is a good one (see the show notes here). Many times Sports psychology gets ignored as people think you have to be a crazy person to use these techniques but the fact is that no matter how hard you pedal into that “smart” Trainer on the virtual island your brain […]
I am very excited for this polished video highlighting 5 steps to learn to bunny hop over Cyclocross Barriers. I also share the key training tool you can use to learn to flow over things (and eventually jump, unweight and bunny-hop too!) Want More? Don’t forget to refine your Dismount and Mount Skills as those […]