Sometime between August and December cyclists will finish a competitive season … or it will just snow a lot and make cycling in your main-discipline all but impossible. The off-season happens in around that period of time and how you handle that off-season can set the stage for your next season.
The latest Episode of the Candian Cycling Magazine Podcast is a big one and worth checking out
Top Pros discuss the 2 upcoming big weekends of Cyclocross Racing in Ontario, Canada
In the “Ask a Coach” Segment: I discuss getting back on the trainer in the fall (and maybe even earlier) and how to use inside, outside and a combination of the two (+ some cross-training!) to get the most out of your training.
This is a new, updated version of an old post responding to the below question about IT-Band Pain. I have adjusted the content to be more general to leg pain common to cyclists and endurance athletes generally.
It is OK to get Help!
Try some of these modifications and ideas but it is rarely a bad idea to go see a local, trusted practitioner who has helped you or similarly athletic friends – this could be a Physiotherapist, Chiropractor, Osteopath, Massage Therapist, Kinesiologist or other practitioner. These sessions can provide some ideas for reducing pain now and progressing back to your sport gradually. The benefit of seeing someone is also in the psychological benefit of talking to someone about your concerns and perhaps having the benefits of touch generally.
How Did It Start?
Consider things you have done that are in exceess of your usual or very different in terms of volume or intensity (ie. did you do a really long ride? or Lift really heavy weight?)
Your Training Log can help (ie. Training Peaks? or something in one of those wearable watches?)
Position? Did you change the position on your bike (and then do something listed above?) Be cautious with changes to your position / movement by reducing the volume/intensity. A New position, bike-part, whole bike, cleat/pedal setup (or old parts) can be part of the issue!
While it is tempting to roll, stretch, ice, get massage, get chiro, get supplements, get cremes, get braces … sometimes we just need rest and to leave that ‘hot’ area alone.
Can you (have you) taken a few days to let your body recover? Often we can treat our pain and soreness with adequate rest. This can be a complete off day or even just a day (or three) where you do a different type of activity or movement (ie. swimming or pilates instead of cycling).
Move differently is a solution sometimes but complete rest (again) can be under-appreciated. Dr. Stuart McGill in his books (including ‘Back Mechanic’) discusses how surgery often ‘works’ because we are forced to take time off. If you have an ongoing/chronic issue consider a ‘fake surgery’ where you skip the scalpel and just take 2 weeks off before gradually easing back into your sport.
As a Registered Kinesiologist, I love the idea of foam rolling, stretching and movement but we need to be careful thinking we can spend enough time stretching each day to compensate for hunching over our desk, bike and dinner plate and also need to be careful thinking movement is the only thing that influences pain (ie. we may just need to rest and relax!).
Are you doing something in your daily life you could modify? This could be a nutrition, stress reduction techniques or more movement/posture oriented changes like a pillow between the knees or under the low back, or cruise control while driving or a walk at lunch to change up our routine, enhance digestion and reduce stress.
I like things we can do once and they are set. The Shoes we wear, beds we sleep in, seats we sit in, and options for movement we setup (ie. book into a class or lunch massage) are ways we might shift loads and stimuli we are exposed to each day without adding another thing we have to motivate ourselves to do each day. Many of my clients have pushed ‘walking meetings’ and phone calls to get outside and move more. Often the meetings seem to go better!
Try to Add Variety into your day – while it is tempting to say ‘stop sitting’ this is very challenging for most of us (and frustrating!) Thinking of ways to sit differently and vary position is perhaps more workable.
Add Variation (crosslegged, side sit, sit on floor, squat, lunge, stand)
Swap the side of the bed you sleep on (crazy idea right!)
In general, minimize seated postures, use standing workstations.
You can ice that ‘hot spot’ to reduce pain. This is not a long-term strategy but can reduce pain initially.
You can roll above and below the area (or stretch/move those areas) … try to think above and below more then right ontop of the sore/painful area (give that spot a break!) Mobility Wod on Above/Below concept
Ensure your bike-fit is suitable. Generally, front of knee pain comes from a saddle that is low or too far forward. Back of knee pain from a seat that is too high or too far back. Mark your current position then make a small change and see if its better!
Try to avoid painful ranges/sports/movements for a few days and see if you can focus on moving in different ways. This might mean using a different bike (clueing you to a bike fit issue?) or a different sport like going for a walk, swimming, upper body strength etc.
In the below episode of the Consummate Athlete Podcast we discuss how to come to terms with the end of your racing and training season when to take an off-season, off-week and what that means. We also hear from a couple of listeners who asked questions in previous episodes.
How do you choose what to do next year?
How did this season go?
What are the signs you need more or less off-season?
Concussions have been interesting to me for several years for both personal and professional reasons. This article is meant to put together some of the learning I have had over the years, as well as more recently with enhanced concussion education in Ontario and through working through concussions with my coaching clients.
I have sustained many head injuries in my life but I have been fortunate not to experience symptoms beyond perhaps 24 hours at most. I do spend time wondering about long term consequences, given findings around frequent impacts and football.
Beyond my own head injuries, I interact with many cyclists and athletes each year through my coaching, skill sessions, training-camps, and races. It strikes me that more cyclists are experiencing these prolonged symptoms after a head injury (called post-concussion syndrome). It is possible we are all more aware of the risks of head injury or that we are seeing more participation at higher levels by people with existing risk factors for post-concussion syndrome. This interesting study from 1992 describes the condition and some of the controversy around it. These symptoms are quite debilitating and, while ‘invisible’ from the outside, can be life-changing for those affected and their loved ones.
I wrote this article in 2015 talking about things I felt like we might do to reduce crashes in general. I wrote about risk-taking and gradual exposure because I felt like some of the injuries (at the time and in my estimation) were happening in younger athletes, especially females, quite frequently. I surmised that these young athletes were being forced to catch up to the new, technical features on ‘Olympic cross country’ courses and that athletes and coaches were taking undue risks by rushing proper progression and not analyzing the risk: reward adequately.
What is a Concussion?
“A concussion is a brain injury that *can’t* be seen on x-rays, CT or MRI scans. It affects the way an athlete thinks and can cause a variety of symptoms.” (page 29 in the Canadian guidelines)
WHAT CAUSES A CONCUSSION?
“Any blow to the head, face or neck, or somewhere else on the body that causes a sudden jarring of the head may cause a concussion. Examples include getting body-checked in hockey or hitting one’s head on the floor in gym class” (page 29 in the Canadian guidelines)
In cycling, we might suspect this with any dents, scrapes or dirt on the helmet and certainly with any injury to the face. Remembering that we do not need to hit the head but also might experience extreme forces (think whiplash or sudden stops) and so if there is a crash it is likely wise to stop training for the day.
Follow these three steps if you — or someone you know — experiences a blow to the head, face, neck or body and you suspect a concussion. Call 911 if you are concerned the injury is life-threatening, such as the person is unconscious or they had a seizure.
1) Recognize signs and symptoms of a concussion and remove yourself or the athlete from the sport/physical activity, even if you feel OK or they insist they are OK. 2) Get yourself or the athlete checked out by a physician or nurse practitioner. 3) Support gradual return to school and sport.
In the last year when I have seen more males and masters aged clients getting concussions with lasting symptoms and it seems that with a very high frequency the following two overarching rules are not followed:
Stop playing if you hit your head (or crash as per above). This may mean calling for a ride home or not finishing a race or group ride.
Don’t do much, if anything, including work/screens/exercise in the 24 hours after the head impact. Don’t go ‘test’ your body/brain out in that period. It isn’t a bad idea to go to the doctor!
Return to Sport / Work
Essentially you have a 24-48 hour period of low to no symptoms with no activity (typically you would get medical clearance from a doctor), the first step, which is detailed in the below return to sport link, is to do some light activity around the home, if symptoms do not worsen in the next 24 hours then you might progress to something like indoor cycling for 10 min at a very light exertion (low recovery zone) and again wait 24 hours before progressing to the next level, which again will add volume, intensity or extra variables (other people, outdoors, offroad etc.)
When Recovery Takes Longer
Post Concussion Syndrome is when there are symptoms that persist for weeks, months and even years after the initial injury. Below is a quote from a client whom I coach who dealt with symptoms for several months after a concussion.
“I think that two of the lessons that I’ve learned that I would not have known before are that every concussion is unique. It’s unique between people […] So healing takes its own path and is not linear. That was very challenging to wrap my head around. Secondly, for many people the expectations need to change from days to weeks and months and sometimes even years. It’s easy to say these words, but living through the pace of healing is extremely frustrating and patience is so critical. “
Should you experience prolonged recovery it is worth asking (and asking again) about options to be assessed for neck musculature, vestibular/vision dysfunction and other possible causes/factors in a prolonged recovery. This can be missed if you are with a practitioner not familiar with the latest concussion protocols and strategies. (more here)
In Ontario, the concussion protocols have been formalized and mandated by the Ontario government. Anyone working with athletes under 25 likely needs to confirm their understanding of the protocol and submit a document to their sports organization. Really anyone in sport should review this up to date information on what a concussion is and how to deal with one when it happens both immediately and when symptoms persist.
This is a post from the Smart Athlete Newsletter – Get all the articles and updates on clinics – upcoming events and podcast info by signing up here
We are through some of the first big races and anyone who was stranded indoors in the ‘suffer-festival’ has been freed for long enough to accumulate some fatigue.
If you haven’t balanced your hard and/or long training with sufficient nutrition and/or recovery than your body will rebel in a number of ways, often resulting in that feeling of tired legs. It may be you haven’t increased your nutrition to match increased training or that your life has not provided sufficient sleep and down time to absorb your hard training.
Here are 3 things that you can TAKE ACTION ON to ensure your season stays on track:
1) Add Protein and Carbohydrate to each meal – if eating 3 or less meals add 1 more meal with a whole protein and carbohydrate source. MyFitnessPal is an app that can help you quantify your rough numbers but I prefer clients work from their ‘normal’ and try a week eating a bit more at each meal OR adding a meal.
2) Take 2 days per week completely off and walk for at least 30 minutes. Plan your hard training the day after so you are well rested.
3) Sleep – This is becoming almost as cliche in the media as ‘sitting is like smoking’ but if you are having trouble with energy, tired legs, heart rate depression or similar symptoms try going to bed 30 minutes earlier in a dark room with ear-plugs and an eye-shade. Those that listen never go back and see huge difference – TRY IT!
This episode of the Consummate Athlete Podcast (you can listen or download below) answers a few listener questions. Check out the show notes on HERE on the podcast page.
Coping with Injury
When you are injured and unable to do your sport, or to do your sport as much or as aggressive as you would like, it is very hard! Sometimes you wonder what you will do with all the free time and the tendency is definitely there to sit around and get sad about missing races. This time off can be a gift to change our focus and train differently (or recover harder), to learn new things like cooking, meditation and strength training (master pull-ups?). This time off can also be a good gut check on how we are doing with our off-bike lives. See friends you haven’t seen, spend more quality time with family and loved ones.
A Listener had numb hands that persisted for a few days after a long mountain bike race. On the podcast, we discussed possible things to try including checking on how hard you are gripping, how many fingers are used for braking and also considering more padded gloves and grips.
Frustrated During a Workout
This one was near and dear to my heart as a coach. It is not uncommon for anyone regardless of experience to get frustrated in a workout if it doesn’t work out as we expected or how it ‘should’. We work through a few questions to ask yourself (especially if you are indoors on a virtual trainer program like Zwift). In general, aim to get the workout done and follow the concepts of 80% is a passing grade (read this post on this concept) and 90% of life is showing up.
Starting Strength and Does Form Matter?
A listener had been feeling like they couldn’t get started because there were lacking confidence in form. We discuss the benefits of getting going, even without weight and progressing your workouts weekly. We also discuss the value in even a single session with a coach or trainer to get some touch-ups on form and some ideas on workout routine/exercise selection. Check out my Anywhere Core for some quick exercises to start on today!