'That which does not kill us makes us stronger' Freddy once said. Experiences give you the ability to make rational decisions. To know what is an appropriate or non-appropriate path to follow. What will do you good, and what will do you harm.
Right philosophy lesson over. I'm never riding in the rain again. This is a rational decision, brought about by my experience yesterday on the Cat & Fiddle 55 mile Challenge for the Cystic Fibrosis Charity. It was anticipated that around 2,000 cyclists would don Lycra and peddle like maniacs up the Cat & Fiddle, and Axe edge climbs, all the name of charidy mate. I reckon a grand total of a few hundred braved the 'Severe Weather Warning' issued by the Met Office early Sunday morning. My cycling partner (not in the biblical sense) brother Chris (no he's not a Monk- far from it), and one of his more lunatic colleagues from work (Staffordshire Fie & Rescue Service), Ian, braved the elements. In all fairness Ian did attempt to warn us early am with an attempted withdrawal text, but being told to 'Man up', and meet us at the start line was like a red rag to a bull.
Having learnt our lessons on the Etape Hibernia about food & hydration. We made sure these components were meticulously planned. We found out there was a 'Food & Drink' Festival in Stone (Chris's home town), so off we went to sample the local produce. We managed to find the 'Authentic Pasty' and Roasted beef bap stall, which conveniently was right next to the Beer tent. No need for Garmins there! After a relaxing afternoon eating & drinking with the loudest local Rock 'n' Roll band I have ever heard, we decamped back to Chez Chris for some Carbo loading. 2 Massive bowls of fresh pasta Bolognaise (who puts chili in a Bolognaise)? washed down with a nice glass of red. I was mentally ticking off boxes - Rest - tick, Hydration - tick, Carbohydrates - tick. What else was there - oh yes, fill your lungs with smoke to compromise your alveoli, and have a couple of glasses of whiskey to aid the restful sleep, and make the next day as challenging as possible - tick. Chris had recently taken his Daughter Ashleigh to Cuba for her 21st birthday and brought back some 'pukka' Romeo Y Julietta' Habanos cigars (the one Sir Winston Churchill used to smoke). It was such a lovely evening, we sat outside in the back garden puffing away on these beautiful cigars, talking about the challenge ahead, and priding ourselves on getting the preparation just right this time! With a quality cigar such as this what could be better at helping it go down but a 21 year old single malt - could it get any better? Cigar & Whiskey finished we retired to the drawing room to finish the DVD we were watching before having an early night, preparing to rise at 06:30 for porridge & coffee.
06:30, up & at em. Strong black coffee, big bowl of porridge, load the bikes onto the car - got soaked (should have taken that omen). Answered the text from Ian, telling him to 'Man up & stop being a woos' when he was telling us how wet it was (2nd omen missed). Made sure we had our weather proof tights, and Gortex, and drove to the Stoke start line through lashing rain (3rd omen missed). Got soaked unloading the bikes and putting kit (shoes etc) on. Chris gave us a final get out with a 'sure you want to do this?' Now anyone who knows me, or Chris (especially), will know that we are fair weather cyclists, having never on purpose been out in the rain on our bikes. The nearest Chris's bike has been to water was a ride past the River Trent. 'Well I've paid my £15 entry fee & I'm not wasting it' was my reply - spoken like a true Scotsman(I'm Italian, Maltese, Irish).
So quick 5 min cycle to Rourke's Shop to register, and back to the car park to wait for Chris's colleagues (who would be accompanying us on the ride). Some banter with other lunatics in the car park about how wet it was, and it amateur forecasts that 'might rain later' (bloody idiots what was falling on my head now)! We waited for Ian sat on the back of my MPV with the tailgate up (Fortunately at that time the rain was falling straight down). As it happened, Ian was the only one of Chris's 'rufty tufty' firefighter colleagues brave (Man enough) to brave the elements.
Already soaked through (note - need a new Gortex jacket for Christmas), we set off out of Stoke. Good pace given the amount of surface water on the roads. A couple of Pee stops for the man with the bladder the size of a pea, and we were in Macclesfield and the start of the infamous Cat & Fiddle hill (8 miles long 8 - 10% most of the way). Coming out of Macclesfield under the shelter of residential 'wind breaks' was hard, but expected. Then we reached open countryside or the Peak District as other people know it, and someone switched on the worlds biggest fan, and re-directed the rivers down the roads. As if it wasn't bad enough cycling for 8 miles up a 8 - 10% hill, the weather had to conspire against us as well. Oh well, I was soaked through anyway. This hill is also a famous area for motorcyclists to bomb up & down the hill, winding round the hairpins to test their skill - but not today. The only people on the road were cyclists with snorkels! Here we went at our own paces which met Chris & Ian shot up the road, whilst I bimbled along at my own pace enjoying the scenery, and chatting to other slowies! I overtook at least 7 people on the hill. 2 were on mountain bikes, though a 4 x 4 would have been a better option, and OK one was at least 80, complete with a postman pat cape over him & his handlebars, wonder if he was dry under that? But they all count! Jesus, the wind was so strong, and in your face on some of the steepest uphill sections, as was barely doing 5 MPH sometimes. I made the Cat & Fiddle pub to be met by Chris with a hot cup of tea and a Jam scone, just the ticket! Chris had foolishly taken off his wet clothing in the vain attempt to dry them off somewhat on the already over-burdened radiators. Me, I stayed in my soaking gear, allowing the hot tea, and ambiance to warm me. Time to leave, and Chris screamed like a girl as he attempted to put on his soaking, but slightly warmed jacket & gloves back on. Ian had decided not to stop, but to hurry up & finish (sensible chap that he is).
However the weather had taken a turn for the worse, and we were now faced with torrential rain & 25 MPH winds! The roads were treacherous, even downhill (usually a reward for the uphills) were a nightmare, the wind often side swiped you (when it wasn't in your face), trying to blow you down the peaks, and there are some really exposed areas. The descent into Buxton was dicey. I managed to safely get to the junction at the bottom, only to fall off as I couldn't unclip my shoes from the pedals! No matter I simply fell into the river that was the road! Up Axe Edge from Buxton to Leek was a pig. Wind & Rain in your face. It was raining so hard it felt like someone was throwing gravel at you. I must say, I've never been the type of cyclist to moan at car drivers, but the number of drivers deliberately splashing us, or driving too close was a little disappointing. We stopped after a couple of miles of this for another tea, and bacon bap. This time Chris didn't remove his jacket, so no screaming as we left the Cafe! There is a downhill section into leek, that last year I managed 50 MPH. Not this year, I was on my brakes all the way down, but managed a respectable 37.7 MPH. Once we hit Leek and urban conurbation, we were protected from the wind - that was nice. The rain eased a little, that was nice also. Just out of Leek, 5 miles from home Chris managed to break a spoke in his rear wheel. Coincidentally this was right outside a pub. The wheel had buckled so badly it had seized, so obviously he couldn't continue (I'm not sure I didn't see him jumping up & down on his rear wheel out of the corner of my eye)! Chris abandoned at re-located to the pub whilst I continued on my own to the finish to pick up the car and collect him.
So the event completed 4 hrs 50 (with stops), longer than last year, but we didn't have the atrocious weather to contend with. No stopping at the end for tea & pie as is the custom at this event. I rushed straight out to find my little bruv with his feet up in the pub with a pint watching the second half of Man City V Newcastle.
There ends the most demanding ride (in terms of weather) I have ever done. Safe to say, I have learned from this experience and WILL NOT BE DOING THIS EVENT AGAIN IF IT RAINS (my Steve Redgrave moment)!
Any similarities in this account to persons living or dead is purely intentional
Monday, 4 October 2010
Wednesday, 15 September 2010
Etape Hibernia and other things
Well, the closure of the PFO didn't happen. I got bumped for a child who came through A and E apparently (They always tell you that so you don't kick off)! I have a new date toward the end of October. It can't happen soon enough, as I am slowly grinding to a halt. I look forward to the re-envigorated energy levels, and resurgent zest for life.
Since my last update, the Enness brothers have successfully completed the Etape Hibernia, 84 miles around the West coast of Ireland. Jeez, it was knackering! I don't recommend trying it on minimal sleep, training of hydration. All of these thing we were woefully lacking in! mostly our own fault. Rather than get a room in Dublin after landing at 00:30, we decided to drive to Ennis ac cross Ireland with a cycle sat nav(Stupido). 4 and a half hours later we reached our destination (Christ knows how), we took a gamble and headed for limerick. A good move as it turned out as Limerick was only 30 KM from Ennis. we got to bed by 05:30, got up at 12:00 wandered (cycled) into Ennis to register for the race, failed to find a greasy spoon for breakfast, so returned to our country hotel for an all day breakfast washed down by 3 or 4 Guinness's! went back to bed, got up for 19:00, walked approx 100 yd with the intention of going into town for dinner. Decided better of it, and plumped for the hotel restaurant with a large steak and chips washed down by Guinness. Back to bed by 22:00 to rise at 05:00 in final prep for the race which started at 07:00.
Well the ride started great we were bombing along averaging approx 17 mph until the 30 mile mark when the wind and hills hit us. OMG it was relentless, and really sapped our limited energy reserves. I don't know how many energy gells I swallowed, but it wasn't nearly enough! We stopped at every feed station for replenishment and a token stretch, and a few more between, but it was tough going. It was made easier by the amazing reception we were given by the locals who were dotted along the route at silly 'o' clock in the morning cheering us on. Our final stop was about 10 miles from the end, and after a final gel and energy bar we fairly bombed along into the finish in the centre of Ennis. In all the ride too us 6 hrs 15'. this is a long time to be sat on such a tiny saddle. We were fairly sensible at the end, and rather that go straight for a Guinness, we sank a bottle of water each before heading back to the hotel for another large steak (and of course a Guinness).
Ferry timings dictated that we rise at 04:00 to travel across Ireland to get to Dublin for our Ferry back to Holyhead at 07:30. In the end we made it with time to spare. I took on navigational duties, and we took the northern route as opposed to the non-existant (on sat nav anyway) roads we attempted going south on the way out. Once back on terra firma, the British roads were terrible, sooo busy all the way to Stoke. Still we got back safely, albeit tired.
Would we do it again. You betcha! I think we'd both agree to train more, though to be fair this was out of our control what with my collapse, and Chris busting his soft ribs 3 weeks before. We might visit for longer and see more of our host town. Perhaps combining this with more sleep. Now that would be novel?
So what's on the horizon. Since then, I have completed the Southern Sportive out of Petersfield. Another hilly ride through lovely Southdowns countryside. We (erstwhile sportive partner brother Chris) are planning to complete the Cat and Fiddle 55 mile challenge again in October, which we did 4 days before I suffered my stroke last year. We feel better prepared, and hopefully the weather will be better (wet, wet, wet last year)!
By the end of October my PFO should have been closed, and after a short period of rehabilitation (rest), there should be a couple of Autumnal Sportives to compete in before winter really does set it. Then I really must concentrate on expanding my Physiotherapy business (http://www.pro-physio.co.uk/). I will focus a little more on cycling related physiotherapy and biomechanics as I now have a lot more experience in the field.
Since my last update, the Enness brothers have successfully completed the Etape Hibernia, 84 miles around the West coast of Ireland. Jeez, it was knackering! I don't recommend trying it on minimal sleep, training of hydration. All of these thing we were woefully lacking in! mostly our own fault. Rather than get a room in Dublin after landing at 00:30, we decided to drive to Ennis ac cross Ireland with a cycle sat nav(Stupido). 4 and a half hours later we reached our destination (Christ knows how), we took a gamble and headed for limerick. A good move as it turned out as Limerick was only 30 KM from Ennis. we got to bed by 05:30, got up at 12:00 wandered (cycled) into Ennis to register for the race, failed to find a greasy spoon for breakfast, so returned to our country hotel for an all day breakfast washed down by 3 or 4 Guinness's! went back to bed, got up for 19:00, walked approx 100 yd with the intention of going into town for dinner. Decided better of it, and plumped for the hotel restaurant with a large steak and chips washed down by Guinness. Back to bed by 22:00 to rise at 05:00 in final prep for the race which started at 07:00.
Well the ride started great we were bombing along averaging approx 17 mph until the 30 mile mark when the wind and hills hit us. OMG it was relentless, and really sapped our limited energy reserves. I don't know how many energy gells I swallowed, but it wasn't nearly enough! We stopped at every feed station for replenishment and a token stretch, and a few more between, but it was tough going. It was made easier by the amazing reception we were given by the locals who were dotted along the route at silly 'o' clock in the morning cheering us on. Our final stop was about 10 miles from the end, and after a final gel and energy bar we fairly bombed along into the finish in the centre of Ennis. In all the ride too us 6 hrs 15'. this is a long time to be sat on such a tiny saddle. We were fairly sensible at the end, and rather that go straight for a Guinness, we sank a bottle of water each before heading back to the hotel for another large steak (and of course a Guinness).
Ferry timings dictated that we rise at 04:00 to travel across Ireland to get to Dublin for our Ferry back to Holyhead at 07:30. In the end we made it with time to spare. I took on navigational duties, and we took the northern route as opposed to the non-existant (on sat nav anyway) roads we attempted going south on the way out. Once back on terra firma, the British roads were terrible, sooo busy all the way to Stoke. Still we got back safely, albeit tired.
Would we do it again. You betcha! I think we'd both agree to train more, though to be fair this was out of our control what with my collapse, and Chris busting his soft ribs 3 weeks before. We might visit for longer and see more of our host town. Perhaps combining this with more sleep. Now that would be novel?
So what's on the horizon. Since then, I have completed the Southern Sportive out of Petersfield. Another hilly ride through lovely Southdowns countryside. We (erstwhile sportive partner brother Chris) are planning to complete the Cat and Fiddle 55 mile challenge again in October, which we did 4 days before I suffered my stroke last year. We feel better prepared, and hopefully the weather will be better (wet, wet, wet last year)!
By the end of October my PFO should have been closed, and after a short period of rehabilitation (rest), there should be a couple of Autumnal Sportives to compete in before winter really does set it. Then I really must concentrate on expanding my Physiotherapy business (http://www.pro-physio.co.uk/). I will focus a little more on cycling related physiotherapy and biomechanics as I now have a lot more experience in the field.
Wednesday, 14 July 2010
My memory is not all that! & Other things
Fair to say, since the stroke, I have some difficulty remembering certain things & my decision making ability is all to cock! Where I'm supposed to be (Diary) is one of those things, numbers & sequences is another! But them together, and it's a recipe for disaster. I do ok though, don't get me wrong - I'm not complaining. I've made a few boo, boo's. Nothing catastrophic. Going out as the sun was setting on a 30 mile ride, was not my best decision. Especially as I got my first puncture, coming down a gravelly hill at > 30MPH in the dark. That was scarey, I can tell you. Clearly, cycle lights are for others to see you, not for you to see the road (note to self - invest in a better set of lights)! Cycling in the dark is pants! Can't see diddly! All car drivers try to blind you deliberately so that you will fall off into a ditch! Can't see potholes/nocturnal animals etc - it's a lottery!
So how is the cycling going? Well I'm out regularly (not as regularly as I would like, but I have others to consider)! I've entered a few events this year - New Forest Spring Sportive, London Bridges ride, L2B, culminating in the Etape Hibernia in August; 82 miles round the West coast of Ireland on closed roads, should be fantastic. I have enterd this with my erstwhile cycling pardner brother Chris. This will include a long weekend in Ireland close to our roots (Ennis, Co Claire). I might do the Wild Edric (Shropshire) as well - no Chris as he will be on Holiday with his daughter (21), if he can stop spending his money?
Well, at last I've been informed that I will be offered closure of my PFO. Hopefully, this will be the end eventually of the drugs (reduced risk of further strokes). No more beta blockers which might improve my climbing ability (no not rock climbing - cycling)? No more Anti-coagulants (eventually), which will mean reduced bruises from things that go bump in the night? Maybe no more headaches (migraines)?? There is a link to PFO closure and reduced frequency/intensity of migraines?? Bring it on. There's nothing worse than having hangover symptoms when you haven't had a drink!! The other benifit, is increased energy. To all of you who thought I was a lazy twat! No. It's the PFO, it makes you soooooo weary & TATT (Tired all the time). all that deoxygenated blood pumping into the brain and other places. = No bloody energy. I'll have a new lease of life (hopefully)!!
Well this should all happen in the next 2 months - crazy times but can't wait. I'll fill you in!
Tuesday, 22 June 2010
L2B The Real Story. The Enness Brothers on Tour
Well that's it. L2B ticked off the list of things to do! I must say it was a bit of an anti climax. Too much queuing/stopping/waiting & walking. Basically too many people. People taking part with great intentions
/sentiment, but not necessarily competent enough to ride the distance.
/sentiment, but not necessarily competent enough to ride the distance.Our day started with 0600 reveille. Breakfast of porridge & double espresso. I made up my own concoction of electrolyte drink (glucose, sugar, salt, fruit juice & water) for us both. Some last minute pumping up of tyres, an early morning filming session, and a swift (Bloody cold) cycle 5 miles into Winchester Rail station to catch the 0723. We only just made the train, it was waiting on the platform. Managed to get on whilst the guard was gesticulating for us to move further up the platform. Once on we met Nick from Eastleigh, another L2B biker and 2 year veteran. He managed to fill us in on a few stories about the event.
Once at Clapham Junction, I programmed the trusty Sat Nav, and navigated to the start line on Clapham Common via a lovely coffee shop for a pain Au chocolat and Americano coffee. For reasons of cycle security I managed to persuade my cold sensitive lil' bro to sit outside and enjoy our second breakfast (I've never seen anyone down a baguette, and coffee so fast, so he could get on his way- out of the cold)! 10 Min's later we set off for the start line, and were in situ by 0910, for our official start time of 0930. We were still bloody cold, and wishing we had an extra layer (or my Gucci arm warmer thingies). A lot of queuing, peeing and brave talk later (0950), and we were off. Slowly, but surely we meandered out of London, stopping just before Reigate as we went under the M25, as some nutter had
come off their bike going too fast downhill.
I myself managed to get just over 41 MPH down the same hill (http://connect.garmin.com/activity/37594649) cleverly avoiding the amateurs on Raleigh's. We eventually made Nutfield near Merstham for our first stop. I thought it most important to re-fuel with 2 bacon butties and a cup of tea, Kiff thought it important to set up a mobile cycle workshop for exotic females in trouble! Cycles sorted, energy level re-charged we set off again. We had a slightly longer run with not so many cyclists zig-zagging accross the road for about 10 miles, so we got up a head of steam, and bumped the average speed up from 9.2 to 10.6 MPH (wow).
We made steady headway to Haywards Heath, where we were stopped again. Later we learned some poor soul had been casevac'd off the mountain (Ditchling Beacon Hill ) after a heart attack. He later died in hospital. Our condolences, thoughts and best wishes to his poor family.
And so the slow slog toward the Ditchling Beacon Hill. We had heard tales en route that it was a 33% monster. My wife had driven it the night before and told me it seemed like a 1/10, knowing her propensity for underestimating all things numerical ('how much was that love'? 'oh only a couple of quid'), i thought that it would likely be approx 15% (It's not known in cycling circles as much of a climb). That said, when we got to the bottom everybody, but everybody was walking it with no opportunity to attempt to ride it. After a few hundred meters of walking a few brave souls shouted for the walkers to pull over to the left, and let the riders go through. That was it. Shoes clipped in up I went at all of 2 MPH, in fact so slow that at one point I lost my balance and was unable to unclip from the pedals, so fell off. Oh the ignominy. Posh bike, posh wheels, posh shoes lying sideways on the tarmac whilst a Raleigh rust-bucket goes screaming past. I actually think that I have managed t o fracture my elbow. It's damn sore now (2 days later). Fortunately there is no photographic evidence. Anyway, once over the top of Ditchling it was a quick 15 mins into Brighton seafront, and the adoring Masses (well my kids, wife 2 Nephews, and niece). Yet another queue to pass the finish line. Stamp the completion card, free bottle of water, and the coveted finishers gold effect medal (my son is now the proud owner).
A double 99' on the seafront, followed by fish & chips from Harry Ramsdens finished off a memorable day.
Would I ride it again? Not for me, but I would if my son or wife wanted to do it. For a cyclist, there was just too much stopping, and walking (my cleats are a real mess). That and the thought that somebody might recognise me as the flash git who fell of on Ditchling Beacon hill would be too much to bear.
Great to be out with my lil' bro though, just Etape Hibernia to go in August. But we have promised a self organised excursion in North Wales in July (the Horseshoe Pass around Llangollen)? Maybe join us for that one?
come off their bike going too fast downhill.I myself managed to get just over 41 MPH down the same hill (http://connect.garmin.com/activity/37594649) cleverly avoiding the amateurs on Raleigh's. We eventually made Nutfield near Merstham for our first stop. I thought it most important to re-fuel with 2 bacon butties and a cup of tea, Kiff thought it important to set up a mobile cycle workshop for exotic females in trouble! Cycles sorted, energy level re-charged we set off again. We had a slightly longer run with not so many cyclists zig-zagging accross the road for about 10 miles, so we got up a head of steam, and bumped the average speed up from 9.2 to 10.6 MPH (wow).
We made steady headway to Haywards Heath, where we were stopped again. Later we learned some poor soul had been casevac'd off the mountain (Ditchling Beacon Hill ) after a heart attack. He later died in hospital. Our condolences, thoughts and best wishes to his poor family.
And so the slow slog toward the Ditchling Beacon Hill. We had heard tales en route that it was a 33% monster. My wife had driven it the night before and told me it seemed like a 1/10, knowing her propensity for underestimating all things numerical ('how much was that love'? 'oh only a couple of quid'), i thought that it would likely be approx 15% (It's not known in cycling circles as much of a climb). That said, when we got to the bottom everybody, but everybody was walking it with no opportunity to attempt to ride it. After a few hundred meters of walking a few brave souls shouted for the walkers to pull over to the left, and let the riders go through. That was it. Shoes clipped in up I went at all of 2 MPH, in fact so slow that at one point I lost my balance and was unable to unclip from the pedals, so fell off. Oh the ignominy. Posh bike, posh wheels, posh shoes lying sideways on the tarmac whilst a Raleigh rust-bucket goes screaming past. I actually think that I have managed t o fracture my elbow. It's damn sore now (2 days later). Fortunately there is no photographic evidence. Anyway, once over the top of Ditchling it was a quick 15 mins into Brighton seafront, and the adoring Masses (well my kids, wife 2 Nephews, and niece). Yet another queue to pass the finish line. Stamp the completion card, free bottle of water, and the coveted finishers gold effect medal (my son is now the proud owner).A double 99' on the seafront, followed by fish & chips from Harry Ramsdens finished off a memorable day.
Would I ride it again? Not for me, but I would if my son or wife wanted to do it. For a cyclist, there was just too much stopping, and walking (my cleats are a real mess). That and the thought that somebody might recognise me as the flash git who fell of on Ditchling Beacon hill would be too much to bear.
Great to be out with my lil' bro though, just Etape Hibernia to go in August. But we have promised a self organised excursion in North Wales in July (the Horseshoe Pass around Llangollen)? Maybe join us for that one?
Tuesday, 15 June 2010
London to Brighton BHF Charity Cycle
Well, no excuses now. I have superfast lightweight race wheels, a carbon long distance sportive bike, and go faster, top-of-the-range Specialized BG SWorks cycling shoes. All I need now is Fabien Calcellara's bike engine thingy!!
I've been really looking forward to this ride. 1. as it is a mass partcipation event, there will be cyclists of all shapes & sizes. 2. the route travels over the South Downs. 3. it's another opportunity to ride out with my little brother on a fairly challenging route.
Chris (or Kiff as I call him) will come down Saturday pm, we'll tinker with the bikes, clean the chain, tune the gears, before cooking a carb laden spag bol for tea. Keep alcohol to a minimum, plenty of sleep, then cycle to Winchester to catch the train to Clapham. Cycle from Clapham to Wandsorth for the start at 0930. By all accounts we spend the next hour sitting in the biggest cycle traffic jam in the world, before getting into our stride to get to a pub before Ditchling Beacon! A quick blast up/down Ditchling Beacon, then its an amble into Brighton to the East Pier, where we will be met by the good lady wife & kids with 99's!
The distance should present no problems. Both of us have cycled in excess of that the past 2 months, so the accent should be on enjoyment, and looking/feeling good. I'll keep you posted.
I've been really looking forward to this ride. 1. as it is a mass partcipation event, there will be cyclists of all shapes & sizes. 2. the route travels over the South Downs. 3. it's another opportunity to ride out with my little brother on a fairly challenging route.
Chris (or Kiff as I call him) will come down Saturday pm, we'll tinker with the bikes, clean the chain, tune the gears, before cooking a carb laden spag bol for tea. Keep alcohol to a minimum, plenty of sleep, then cycle to Winchester to catch the train to Clapham. Cycle from Clapham to Wandsorth for the start at 0930. By all accounts we spend the next hour sitting in the biggest cycle traffic jam in the world, before getting into our stride to get to a pub before Ditchling Beacon! A quick blast up/down Ditchling Beacon, then its an amble into Brighton to the East Pier, where we will be met by the good lady wife & kids with 99's!
The distance should present no problems. Both of us have cycled in excess of that the past 2 months, so the accent should be on enjoyment, and looking/feeling good. I'll keep you posted.
Sunday, 23 May 2010
Thames Bridges Ride 2010 by wenness at Garmin Connect - Details
Thames Bridges Ride 2010 by wenness at Garmin Connect - Details
Great day out with my lil'brother Chris, Stewart Goulding& Giles Fisher. Great to cycling around London, and accross the brideges in such glorious weather. The organisation was fab, and the helpers/marshall exemplary. A wonderful day out cycling, culminating in in a picnic in Hurst Park wi entertainment.
Great day out with my lil'brother Chris, Stewart Goulding& Giles Fisher. Great to cycling around London, and accross the brideges in such glorious weather. The organisation was fab, and the helpers/marshall exemplary. A wonderful day out cycling, culminating in in a picnic in Hurst Park wi entertainment.
Wednesday, 3 March 2010
Charity Cycle Rides
I have decided to do a couple of charity cycle rides over the summer. The first is for an organisation close to my heart (or should I say head). The Stroke Association. Their charity ride is the Thames Bridges Bike Ride 2010 on Sun 23 May. 13 bridges starting at Southwark Bridge zig zagging across the bridges to Hurst park nr Hampton Court. This should be less of an arduous event, and more of a sight seeing event as the route is a mix of roads past many of London's most spectacular sights and beautiful towpaths.
The second event is a ride I have always wanted to do 'The London to Brighton Cycle'. This one is in aid of the British Heart Foundation. Approx 50 miles over the South Downs on Sun 20 Jun 2010. This one should be very challenging.
Again, I have roped my erstwhile cycling buddy and younger brother Chris in on both events. He is hoping to have purchased a new steed by then. Guess what? A Specialized Roubaix. Who says older brothers are a bad influence? We have formed a team aptly named 'All the Gear' this is a comment on the fact that we tend to have excessively high-end kit for what is afterall a part-time weekend hobby. Couple the bikes with the latest Garmin Edge 705 Satnav capabilities, and you find two bikes with kit suitable for a leg of the Tour de France. We just need a support car/bus (not necessarily for the Thames Bridges Ride), and we're laughing (I can't persuade the missus to help out here).
I am also hoping to enter a few Sportives, or more likely Audaxes, to further test my cycling credentials. I think of myself as a cyclist, but the reality is......
I am busy during week nights interval training on the indoor trainer, and trying (weather permitting) to get out on weekend rides (mostly to pubs if truth be told). I have gone as far as to procure a spare wheel, so that I can easily change my indoor trainer tyre to roadworthy one at a moments notice, should the urge take me out on the road (if there is a break in the weather). I have to admit that the weight hasn't shifted. I am not built for hill climbimg, weighing in at over 96Kg's (15 ^ 1/2 stone in old money). But I have a game heart, and a ridiculously low pulse rate (thanks to the medications) since the stroke. I have read two of Lance Armstrong's Books, and one by his personal trainer which further arms me with cycling knowledge (and hopefully prowess). I know how to train, and am adept at getting the most out of my worn and weary body.
So how can you help? Well you can help by supporting me on the charity rides by sponsoring me with your hard earned cash. There should be a link next to this page. You can add further support by accompanying Chris and I on our endeavours, or coming out on a training run (most likely to a pub). It's always great to cycle in a group the more the merrier (You don't have to have a Specialized Roubaix, but it helps). Go on give us a call, you know you want to.
Will Enness
Team Captain (self appointed)
All the Gear
The second event is a ride I have always wanted to do 'The London to Brighton Cycle'. This one is in aid of the British Heart Foundation. Approx 50 miles over the South Downs on Sun 20 Jun 2010. This one should be very challenging.
Again, I have roped my erstwhile cycling buddy and younger brother Chris in on both events. He is hoping to have purchased a new steed by then. Guess what? A Specialized Roubaix. Who says older brothers are a bad influence? We have formed a team aptly named 'All the Gear' this is a comment on the fact that we tend to have excessively high-end kit for what is afterall a part-time weekend hobby. Couple the bikes with the latest Garmin Edge 705 Satnav capabilities, and you find two bikes with kit suitable for a leg of the Tour de France. We just need a support car/bus (not necessarily for the Thames Bridges Ride), and we're laughing (I can't persuade the missus to help out here).
I am also hoping to enter a few Sportives, or more likely Audaxes, to further test my cycling credentials. I think of myself as a cyclist, but the reality is......
I am busy during week nights interval training on the indoor trainer, and trying (weather permitting) to get out on weekend rides (mostly to pubs if truth be told). I have gone as far as to procure a spare wheel, so that I can easily change my indoor trainer tyre to roadworthy one at a moments notice, should the urge take me out on the road (if there is a break in the weather). I have to admit that the weight hasn't shifted. I am not built for hill climbimg, weighing in at over 96Kg's (15 ^ 1/2 stone in old money). But I have a game heart, and a ridiculously low pulse rate (thanks to the medications) since the stroke. I have read two of Lance Armstrong's Books, and one by his personal trainer which further arms me with cycling knowledge (and hopefully prowess). I know how to train, and am adept at getting the most out of my worn and weary body.
So how can you help? Well you can help by supporting me on the charity rides by sponsoring me with your hard earned cash. There should be a link next to this page. You can add further support by accompanying Chris and I on our endeavours, or coming out on a training run (most likely to a pub). It's always great to cycle in a group the more the merrier (You don't have to have a Specialized Roubaix, but it helps). Go on give us a call, you know you want to.
Will Enness
Team Captain (self appointed)
All the Gear
Tuesday, 9 February 2010
Patellofemoral Pain Syndrome
Runners Knee is also called
Patellofemoral Pain Syndrome, Patellofemoral Stress Syndrome or Anterior Knee Pain Syndrome.
Runners Knee is one of the most common causes of knee pain in all age groups, including teens and young adults.
It can be chronic or intermittent. It is common in runners, hence the term "runners knee", but also occurs in inactive people.
Runners Knee is a condition characterized by pain behind or around the kneecap. Poor kneecap tracking is believed to be the main cause this condition. The kneecap (patella) slides over a groove on the thighbone (femur) as your knee bends and straightens. If, for example, the front thigh muscles (quadriceps) are weak or imbalanced, the resulting muscle imbalance can pull the kneecap to the left or right of the groove, causing pressure, friction, and irritation to the cartilage on the undersurface of the kneecap when the knee is in motion.
Overuse/overload of the quadriceps - especially running, going up and down stairs - can cause this condition to flare up, as can poor exercise techniques, e.g. a poorly fitting bicycle, improper footwear etc.
Causes of Knee Maltracking
Muscle imbalances / weakness or inflexibility in the muscles that support the knee, and mechanical errors can cause poor knee tracking. There may be multiple factors involved.
Muscle imbalances in the lower body, especially the quads are common. Tightness of the muscles and tendons can also pull the kneecap toward one side. In females, the increased inward slant of the thigh towards the knee is believed to the reason they are at higher risk of developing Runners Knee / Patellofemoral Pain Syndrome
Mechanical errors include misaligned joints in the foot or ankle; a kneecap that is located too high in the joint; flat feet / over pronation. Pronation is the normal inward roll of the foot as the arch collapses after heel contacts ground during walking or running. Over pronation causes excessive internal rotation of the lower leg and knee.
MUSCLE WEAKNESS / IMBALANCES / TIGHTNESS CAUSING POOR KNEE TRACKING INCLUDE:
Weak Quadriceps:
Quadriceps (front thigh muscles) strengthening exercises are considered to the most important exercise, in most cases, for correcting poor knee tracking. The quadriceps controls the movement of the kneecap. (They are attached to the kneecap and then to the top of the shine bone by tendons).
Imbalanced Quadriceps:
Sometimes the quads (there are four divisions) are imbalanced. The inner quad pulls the kneecap inwards and the outer quad pulls the kneecap outwards. If the inner quad is weak, the stronger outer quad tends to pull the kneecap off center. In this case, exercises to strengthen the muscles of the inner quadriceps are particularly helpful
Weak Hamstrings:
Another imbalance can occur when the muscles in the front of the thigh are significantly stronger than the muscles in the back of the thigh (the hamstrings). If your hamstrings are weak, your quads have to work harder. Tight hamstrings cause increased pressure between the patella and femur.
Tight Iliotibial Band:
The iliotibial band (a fibrous band of tissue on outer thigh that extends from the hip to below the knee) also affects knee stability. If too tight, this muscle/tendon of the outer thigh can pull the knee to one side. A tight iliotibial band can also cause Iliotibial Band Syndrome.
Weak Hip Abductors:
The hip abductors (muscles on the outer thigh involved in moving leg to side) also help support the knee. Strengthening these muscles may also improve runners knee.
Runners Knee Symptoms
Pain, typically diffuse pain, in front, around or beneath the kneecap. More pain and/or feeling of joint instability after climbing stairs, jumping rope, running, or after a period of sitting.
There is extra pressure between the kneecap and thighbone when the knee is bent at a right angle as when sitting. The kneecap is pressed towards the femur. If there is already irritation of the cartilage on the underside of the kneecap, discomfort or pain results. Even sleeping in a curled up position can cause pain when the condition has flared up. Contracting the quadriceps, as when going up or down stairs, also causes increased compression of the knee joint.
Sometimes after activities that have activated the quadriceps, it feels the knee is being pulled to one side. Sometimes a clicking, cracking or crunching sound is heard when the knee is bent or straightened. This is the kneecap slipping back into the groove.
An X-ray or MRI of the knee can show if there is damage to the cartilage or if the patella is displaced or tilted. A tilted patella may be correctable with exercise if the tilt is caused by a muscle imbalance.
Runners Knee Treatment
Rest : (not total rest) Temporarily avoid activities that cause extra stress on the knees such as squatting/kneeling or high impact activities like running until the pain subsides. Swimming or low-impact activities such as working out on an elliptical trainer are fine. Avoid squatting/kneeling as a bent knee causes extra pressure between the patella and femur. Avoid leg presses where you support your weight with a bent knee. Straight leg lifts are safer. As you get stronger, partial squats are ok
Icing: Applying Ice to the knee, especially after exercise may reduce pain and swelling. Don't ice for over 20 minutes at a time to prevent frostbite. Elevating the knee above the level of the heart while icing helps in reducing the inflammation.
NSAIDs : non-steroidal anti-inflammatory drugs such as Aspirin or Ibuprofen, as recommended by your doctor. See Medications.
Exercise: Exercises, particularly exercises to strengthen and stretch the quadriceps (front thigh muscles) and hamstrings (muscles of the back of thigh). The exercises emphasized in the majority of cases are those that strengthen the quadriceps particularly the inner division of the quadriceps. This usually is very effective. Spending a few minutes, a couple of times a day on these muscles and gradually working up to 20 minutes per day are sometimes all that is needed. Be patient. It can take several weeks to notice an improvement. See Knee Exercises page.
Knee Taping : Taping is used to realign the kneecap and hold the kneecap in place. Although knee taping has not been scientifically proven to help stabilize the knee joint, it has been shown to significantly reduce pain. The relief is usually immediate. There are different techniques that a physical therapist (physiotherapist) can show you. The tape can be irritating the skin.
Knee Brace: a Patellar Stabilizing Brace helps keep the kneecap in the middle of the patellofemoral groove. This may be helpful when the muscles than support the knee are still weak. A knee brace can take some stress off the knee and help relieve pain. Wearing a brace does not replace the strengthening exercises that correct the root of the problem. Braces help some people more than others. (Wearing them during sports has not been shown to reduce knee injuries) They are expensive, and some people find them hot and bulky. Patellar stabilizing braces must be fitted properly to be effective. Not all knee braces are created equally. Ask a doctor or physical therapist whether or not knee braces are appropriate for your situation.
Proper Foot Wear: e.g. Shoes with an arch support to control over pronation, shoes with adequate cushioning in sole to help absorb shock. Orthotics may be required for those with severe over pronation. See Knee Pain, Overpronation, and Footwear. High heels throw your body forward and increase the pressure underneath your kneecap. Limit the time spent wearing high heels.
Surgery:
Surgery for Runners Knee should be a last resort, after an exercise program to correct muscle imbalances has been given a fair trial. It may be necessary if there are significant structural abnormalities.
Arthroscopy and Lateral Retinacular Release: If the knee-tracking problem is caused by excessive lateral pull (kneecap pulls toward outer side of knee), cutting the tight lateral ligaments to reduce the amount of pull can rectify the problem.
Patellofemoral Pain Syndrome / Runners Knee may lead to Chondromalacia Patellae.
Runners Knee is usually easy to treat. Doing the appropriate exercises, and avoiding exercises and activities known to cause undue stress to the knees are usually enough.
Patellofemoral Pain Syndrome, Patellofemoral Stress Syndrome or Anterior Knee Pain Syndrome.
Runners Knee is one of the most common causes of knee pain in all age groups, including teens and young adults.
It can be chronic or intermittent. It is common in runners, hence the term "runners knee", but also occurs in inactive people.
Runners Knee is a condition characterized by pain behind or around the kneecap. Poor kneecap tracking is believed to be the main cause this condition. The kneecap (patella) slides over a groove on the thighbone (femur) as your knee bends and straightens. If, for example, the front thigh muscles (quadriceps) are weak or imbalanced, the resulting muscle imbalance can pull the kneecap to the left or right of the groove, causing pressure, friction, and irritation to the cartilage on the undersurface of the kneecap when the knee is in motion.
Overuse/overload of the quadriceps - especially running, going up and down stairs - can cause this condition to flare up, as can poor exercise techniques, e.g. a poorly fitting bicycle, improper footwear etc.
Causes of Knee Maltracking
Muscle imbalances / weakness or inflexibility in the muscles that support the knee, and mechanical errors can cause poor knee tracking. There may be multiple factors involved.
Muscle imbalances in the lower body, especially the quads are common. Tightness of the muscles and tendons can also pull the kneecap toward one side. In females, the increased inward slant of the thigh towards the knee is believed to the reason they are at higher risk of developing Runners Knee / Patellofemoral Pain Syndrome
Mechanical errors include misaligned joints in the foot or ankle; a kneecap that is located too high in the joint; flat feet / over pronation. Pronation is the normal inward roll of the foot as the arch collapses after heel contacts ground during walking or running. Over pronation causes excessive internal rotation of the lower leg and knee.
MUSCLE WEAKNESS / IMBALANCES / TIGHTNESS CAUSING POOR KNEE TRACKING INCLUDE:
Weak Quadriceps:
Quadriceps (front thigh muscles) strengthening exercises are considered to the most important exercise, in most cases, for correcting poor knee tracking. The quadriceps controls the movement of the kneecap. (They are attached to the kneecap and then to the top of the shine bone by tendons).
Imbalanced Quadriceps:
Sometimes the quads (there are four divisions) are imbalanced. The inner quad pulls the kneecap inwards and the outer quad pulls the kneecap outwards. If the inner quad is weak, the stronger outer quad tends to pull the kneecap off center. In this case, exercises to strengthen the muscles of the inner quadriceps are particularly helpful
Weak Hamstrings:
Another imbalance can occur when the muscles in the front of the thigh are significantly stronger than the muscles in the back of the thigh (the hamstrings). If your hamstrings are weak, your quads have to work harder. Tight hamstrings cause increased pressure between the patella and femur.
Tight Iliotibial Band:
The iliotibial band (a fibrous band of tissue on outer thigh that extends from the hip to below the knee) also affects knee stability. If too tight, this muscle/tendon of the outer thigh can pull the knee to one side. A tight iliotibial band can also cause Iliotibial Band Syndrome.
Weak Hip Abductors:
The hip abductors (muscles on the outer thigh involved in moving leg to side) also help support the knee. Strengthening these muscles may also improve runners knee.
Runners Knee Symptoms
Pain, typically diffuse pain, in front, around or beneath the kneecap. More pain and/or feeling of joint instability after climbing stairs, jumping rope, running, or after a period of sitting.
There is extra pressure between the kneecap and thighbone when the knee is bent at a right angle as when sitting. The kneecap is pressed towards the femur. If there is already irritation of the cartilage on the underside of the kneecap, discomfort or pain results. Even sleeping in a curled up position can cause pain when the condition has flared up. Contracting the quadriceps, as when going up or down stairs, also causes increased compression of the knee joint.
Sometimes after activities that have activated the quadriceps, it feels the knee is being pulled to one side. Sometimes a clicking, cracking or crunching sound is heard when the knee is bent or straightened. This is the kneecap slipping back into the groove.
An X-ray or MRI of the knee can show if there is damage to the cartilage or if the patella is displaced or tilted. A tilted patella may be correctable with exercise if the tilt is caused by a muscle imbalance.
Runners Knee Treatment
Rest : (not total rest) Temporarily avoid activities that cause extra stress on the knees such as squatting/kneeling or high impact activities like running until the pain subsides. Swimming or low-impact activities such as working out on an elliptical trainer are fine. Avoid squatting/kneeling as a bent knee causes extra pressure between the patella and femur. Avoid leg presses where you support your weight with a bent knee. Straight leg lifts are safer. As you get stronger, partial squats are ok
Icing: Applying Ice to the knee, especially after exercise may reduce pain and swelling. Don't ice for over 20 minutes at a time to prevent frostbite. Elevating the knee above the level of the heart while icing helps in reducing the inflammation.
NSAIDs : non-steroidal anti-inflammatory drugs such as Aspirin or Ibuprofen, as recommended by your doctor. See Medications.
Exercise: Exercises, particularly exercises to strengthen and stretch the quadriceps (front thigh muscles) and hamstrings (muscles of the back of thigh). The exercises emphasized in the majority of cases are those that strengthen the quadriceps particularly the inner division of the quadriceps. This usually is very effective. Spending a few minutes, a couple of times a day on these muscles and gradually working up to 20 minutes per day are sometimes all that is needed. Be patient. It can take several weeks to notice an improvement. See Knee Exercises page.
Knee Taping : Taping is used to realign the kneecap and hold the kneecap in place. Although knee taping has not been scientifically proven to help stabilize the knee joint, it has been shown to significantly reduce pain. The relief is usually immediate. There are different techniques that a physical therapist (physiotherapist) can show you. The tape can be irritating the skin.
Knee Brace: a Patellar Stabilizing Brace helps keep the kneecap in the middle of the patellofemoral groove. This may be helpful when the muscles than support the knee are still weak. A knee brace can take some stress off the knee and help relieve pain. Wearing a brace does not replace the strengthening exercises that correct the root of the problem. Braces help some people more than others. (Wearing them during sports has not been shown to reduce knee injuries) They are expensive, and some people find them hot and bulky. Patellar stabilizing braces must be fitted properly to be effective. Not all knee braces are created equally. Ask a doctor or physical therapist whether or not knee braces are appropriate for your situation.
Proper Foot Wear: e.g. Shoes with an arch support to control over pronation, shoes with adequate cushioning in sole to help absorb shock. Orthotics may be required for those with severe over pronation. See Knee Pain, Overpronation, and Footwear. High heels throw your body forward and increase the pressure underneath your kneecap. Limit the time spent wearing high heels.
Surgery:
Surgery for Runners Knee should be a last resort, after an exercise program to correct muscle imbalances has been given a fair trial. It may be necessary if there are significant structural abnormalities.
Arthroscopy and Lateral Retinacular Release: If the knee-tracking problem is caused by excessive lateral pull (kneecap pulls toward outer side of knee), cutting the tight lateral ligaments to reduce the amount of pull can rectify the problem.
Patellofemoral Pain Syndrome / Runners Knee may lead to Chondromalacia Patellae.
Runners Knee is usually easy to treat. Doing the appropriate exercises, and avoiding exercises and activities known to cause undue stress to the knees are usually enough.
Saturday, 30 January 2010
Leg, Knee, and Hip Pain in Cycling continued
Knee Pain
Knee Pain Location
One way to classify knee pain (and identify possible solutions) is to look at the location of the pain.
• Anterior (see chondromalacia below)
o Reasons
• patellar tendonitis
• patellofemoral syndrome
o Causes
• pushing BIG gears - cadence too low
• saddle too low or too far forward
• foot too far forward on the pedal
• crank arms too long
• leg length discrepancy with seat set for shorter leg
o Possible solutions
• ride at 75 rpm or higher
• raise seat (in small increments of less than 5mm) or move seat back
• move cleat forward 1 to 2 mm
• shorten crank arms by 2.5 cm
• set seat for longer, not shorter, leg with correction for the shorter leg
• Posterior
o Reasons
• hamstring/gastrocnemius
• neurovacular bundle
o Causes
• saddle too high or too far back
• too much pedal float
• leg length discrepancy with no correction for shorter leg
o Possible solutions
• lower seat (in small increments) or move seat forward
• limit float to 6 - 8 degrees
• set seat for longer, not shorter, leg with correction for the shorter leg
• Medial (inner side)
o Reasons
• medial collateral ligament
• pes anserinus
o Causes
• cleat position too wide - foot held externally rotated (toes point out)
• excessive knee frontal plane motion
• too little pedal float
o Possible solutions
• narrow foot position by moving cleat towards the outside of the foot (thus your foot moves nearer the bottom bracket)
• orthotic or wedge to correct foot alignment
• pedal float should be 6 - 8 degrees
• Lateral
o Reasons
• iliotibial band
• degenerative lateral meniscus
o Causes
• cleat position too narrow - foot held internally rotated (toes pointed in)
• too little pedal float
• excessive knee frontal plane motion
o Possible solutions
• widen foot position by moving cleat away from the bike
• pedal float should be 6 - 8 degrees
• orthotic or wedge to correct foot alignment
Saddle Adjustment
A simple seat height adjustment may ease the forces placed on the knee. If the seat is too low, stress is placed on the knee from the patellar and quadriceps tendons and is generally felt anteriorly below the patella where the tenson inserts on the tibia. If the seat is too high, pain may develop behind the knee.
There are several different ways to determine proper seat height. The easiest way is to allow one pedal to drop to the 6 o'clock position and observe the angle of the knee joint. There should be a 25-30 degree flexion in the knee when the pedal is at the bottom most point. Another is to measure your inseam (in centimeters) and multiply this measurement by 0.883. This should be your distance from the top of the seat to the center of the bottom bracket. If you place your heels on the pedals, have someone else hold the bike, and pedal backwards, your hips should not rock back and forth. Likewise if your hips rock when you are riding, lower your saddle until you achieve a smooth pedal stroke.
Seat fore/aft position and cleat position may also contribute to knee pain. Saddles that are too far back cause the cyclist to reach for the pedal and stretch the IT band with resultant knee pain. Saddle position can be evaluated with the "plumb bob technique". Seated with the pedal in the 3 o'clock position, a "plumb" hung from the most forward portion of the knee, should intersect the ball of the foot and the axle of the pedal.
Cleat Position
Thanks to Chad Asplund and Chris Carmichael ("The Ultimate Ride") for the following. These comments are meant for those using fixed cleats systems as the newer systems allowing internal and external rotation of the shoe,or "float" (such as the Speedplay system) have minimized cleats as the issue in knee pain.
Cleats that are too far internally rotated may cause increased stress to the IT band as it crosses the outside of the knee. This can be caused by a narrow stance width on the pedal (cleats too near the bottom bracket) and generally the toes will point in as you look down from above. The solution is to return the cleat to a more neutral position (let the toes point more fore/aft) and/or widen the stance on the pedal. Remember to make these adjustments in millimeters as a small movement on the cleat can translate into major changes at the knee and hip level. Rotational cleat position can also be evaluated by use of a commercial/bike shop "fit kit" or rotational adjustment device - this is more important for cleats with less than 5 degrees of float.
Medial knee pain can result from external rotation (toes pointing outward) and/or stance too wide on the pedals. As you might surmise, the remedy is to align cleat toward neutral with the tooes more foreward) and perhaps narrow the stance on the pedal (move the cleat towards to bottom bracket). Cleats should be positioned fore/aft so that the ball of your foot is directly over the axle of the pedal.
Relationship of Knees and Top Tube
Should My Knees Be Closer to the Top Tube? (excerpted from www.roadrider.com)
Question: I recently rode with an experienced racer. He said my knees are too far out to the side as I pedal, and I would benefit from bringing them closer to the top tube. "Think of holding a ball between your knees," he said. I'm quite bowlegged (thanks Mom) so for me to make my knees touch the top tube is almost impossible. Should I work on keeping my knees closer to the frame? -- Randy S.
Answer: I see quite a few riders with knees splayed outward. This can be caused by anatomical characteristics or bad bike fit -- or a combination. Narrower knees are certainly better in terms of aerodynamics. Watching the Tour de France this summer, head-on camera shots made some riders look knock-kneed. But it's a common misconception that pedaling with knees nearly brushing the top tube increases power.
Knee position is determined by your anatomy. Ideally, your knees will be directly over the pedals. But if you're bowlegged, they will tend to be fairly far from the top tube. Trying to pull them in is likely to strain and ultimately injure ligaments and tendons. If you have had a professional bike fit , let your knees do what they want to do, naturally. That's the best way to avoid injury and produce the most power your body is capable of generating.
Knee Pain Location
One way to classify knee pain (and identify possible solutions) is to look at the location of the pain.
• Anterior (see chondromalacia below)
o Reasons
• patellar tendonitis
• patellofemoral syndrome
o Causes
• pushing BIG gears - cadence too low
• saddle too low or too far forward
• foot too far forward on the pedal
• crank arms too long
• leg length discrepancy with seat set for shorter leg
o Possible solutions
• ride at 75 rpm or higher
• raise seat (in small increments of less than 5mm) or move seat back
• move cleat forward 1 to 2 mm
• shorten crank arms by 2.5 cm
• set seat for longer, not shorter, leg with correction for the shorter leg
• Posterior
o Reasons
• hamstring/gastrocnemius
• neurovacular bundle
o Causes
• saddle too high or too far back
• too much pedal float
• leg length discrepancy with no correction for shorter leg
o Possible solutions
• lower seat (in small increments) or move seat forward
• limit float to 6 - 8 degrees
• set seat for longer, not shorter, leg with correction for the shorter leg
• Medial (inner side)
o Reasons
• medial collateral ligament
• pes anserinus
o Causes
• cleat position too wide - foot held externally rotated (toes point out)
• excessive knee frontal plane motion
• too little pedal float
o Possible solutions
• narrow foot position by moving cleat towards the outside of the foot (thus your foot moves nearer the bottom bracket)
• orthotic or wedge to correct foot alignment
• pedal float should be 6 - 8 degrees
• Lateral
o Reasons
• iliotibial band
• degenerative lateral meniscus
o Causes
• cleat position too narrow - foot held internally rotated (toes pointed in)
• too little pedal float
• excessive knee frontal plane motion
o Possible solutions
• widen foot position by moving cleat away from the bike
• pedal float should be 6 - 8 degrees
• orthotic or wedge to correct foot alignment
Saddle Adjustment
A simple seat height adjustment may ease the forces placed on the knee. If the seat is too low, stress is placed on the knee from the patellar and quadriceps tendons and is generally felt anteriorly below the patella where the tenson inserts on the tibia. If the seat is too high, pain may develop behind the knee.
There are several different ways to determine proper seat height. The easiest way is to allow one pedal to drop to the 6 o'clock position and observe the angle of the knee joint. There should be a 25-30 degree flexion in the knee when the pedal is at the bottom most point. Another is to measure your inseam (in centimeters) and multiply this measurement by 0.883. This should be your distance from the top of the seat to the center of the bottom bracket. If you place your heels on the pedals, have someone else hold the bike, and pedal backwards, your hips should not rock back and forth. Likewise if your hips rock when you are riding, lower your saddle until you achieve a smooth pedal stroke.
Seat fore/aft position and cleat position may also contribute to knee pain. Saddles that are too far back cause the cyclist to reach for the pedal and stretch the IT band with resultant knee pain. Saddle position can be evaluated with the "plumb bob technique". Seated with the pedal in the 3 o'clock position, a "plumb" hung from the most forward portion of the knee, should intersect the ball of the foot and the axle of the pedal.
Cleat Position
Thanks to Chad Asplund and Chris Carmichael ("The Ultimate Ride") for the following. These comments are meant for those using fixed cleats systems as the newer systems allowing internal and external rotation of the shoe,or "float" (such as the Speedplay system) have minimized cleats as the issue in knee pain.
Cleats that are too far internally rotated may cause increased stress to the IT band as it crosses the outside of the knee. This can be caused by a narrow stance width on the pedal (cleats too near the bottom bracket) and generally the toes will point in as you look down from above. The solution is to return the cleat to a more neutral position (let the toes point more fore/aft) and/or widen the stance on the pedal. Remember to make these adjustments in millimeters as a small movement on the cleat can translate into major changes at the knee and hip level. Rotational cleat position can also be evaluated by use of a commercial/bike shop "fit kit" or rotational adjustment device - this is more important for cleats with less than 5 degrees of float.
Medial knee pain can result from external rotation (toes pointing outward) and/or stance too wide on the pedals. As you might surmise, the remedy is to align cleat toward neutral with the tooes more foreward) and perhaps narrow the stance on the pedal (move the cleat towards to bottom bracket). Cleats should be positioned fore/aft so that the ball of your foot is directly over the axle of the pedal.
Relationship of Knees and Top Tube
Should My Knees Be Closer to the Top Tube? (excerpted from www.roadrider.com)
Question: I recently rode with an experienced racer. He said my knees are too far out to the side as I pedal, and I would benefit from bringing them closer to the top tube. "Think of holding a ball between your knees," he said. I'm quite bowlegged (thanks Mom) so for me to make my knees touch the top tube is almost impossible. Should I work on keeping my knees closer to the frame? -- Randy S.
Answer: I see quite a few riders with knees splayed outward. This can be caused by anatomical characteristics or bad bike fit -- or a combination. Narrower knees are certainly better in terms of aerodynamics. Watching the Tour de France this summer, head-on camera shots made some riders look knock-kneed. But it's a common misconception that pedaling with knees nearly brushing the top tube increases power.
Knee position is determined by your anatomy. Ideally, your knees will be directly over the pedals. But if you're bowlegged, they will tend to be fairly far from the top tube. Trying to pull them in is likely to strain and ultimately injure ligaments and tendons. If you have had a professional bike fit , let your knees do what they want to do, naturally. That's the best way to avoid injury and produce the most power your body is capable of generating.
Leg, Knee, and Hip Pain in Cycling
Leg, Knee, and Hip Pain in Cycling
Knee and hip pain are the most common cycling injuries. The most common cause of knee (and hip pain) in cyclists is iliotibial band (ITB band) syndrome. The IT band is a thick fibrous band of tissue, which runs on the outside of the leg from the hip to the knee. Pain is caused when the band becomes tight and rubs over the bony prominences of the hip (greater trochanter) and/or the knee (lateral epicondyle). Tight inflexible lower extremity muscles may worsen the condition.
As injury is generaly a problem of overuse, it is often seen in the cyclist just beginning a training program or early in the training season when the temptation is to do too much too fast. In order to minimize knee and hip pain in the early season, take it easy for the first few weeks - pedal with low resistance and keep that cadence up to at least 80-90 rpm allowing your body to adjust again to road riding. (Likewise with any change that leads to a slightly new bike position.) Minimize hard riding or hill work for the first few weeks. Add in a stretching program for your lower extremities, especially for the gluteus and IT band to help transition you into your riding season.
The most common causes are:
• Faulty saddle height or position
• Crank too long - especially if you have chondromalacia
• Pushing excessively high gears (slow cadence in cold weather)
• Too much leg work in the gym
• Cleat alignment
• Individual cyclist anatomy
And finally don't forget about the low back as playing a role in leg pain - especially the back of the leg and hamstrings. All leg pain is not necessarily from "where it hurts".
Knee and hip pain are the most common cycling injuries. The most common cause of knee (and hip pain) in cyclists is iliotibial band (ITB band) syndrome. The IT band is a thick fibrous band of tissue, which runs on the outside of the leg from the hip to the knee. Pain is caused when the band becomes tight and rubs over the bony prominences of the hip (greater trochanter) and/or the knee (lateral epicondyle). Tight inflexible lower extremity muscles may worsen the condition.
As injury is generaly a problem of overuse, it is often seen in the cyclist just beginning a training program or early in the training season when the temptation is to do too much too fast. In order to minimize knee and hip pain in the early season, take it easy for the first few weeks - pedal with low resistance and keep that cadence up to at least 80-90 rpm allowing your body to adjust again to road riding. (Likewise with any change that leads to a slightly new bike position.) Minimize hard riding or hill work for the first few weeks. Add in a stretching program for your lower extremities, especially for the gluteus and IT band to help transition you into your riding season.
The most common causes are:
• Faulty saddle height or position
• Crank too long - especially if you have chondromalacia
• Pushing excessively high gears (slow cadence in cold weather)
• Too much leg work in the gym
• Cleat alignment
• Individual cyclist anatomy
And finally don't forget about the low back as playing a role in leg pain - especially the back of the leg and hamstrings. All leg pain is not necessarily from "where it hurts".
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