Comment by Frank on September 25, 2012 at 15:34

Hi Steven

Running is very hard on the body and sadly, the knees take a huge pounding and wear does occure.

 

I ride for very similar reasons.

Some people are grinders(low cadence) and some are spinners(high cadence).

I like to spin and have set up my bike accordingly. Compact crank set with a 11-25 cassette.

On flat rides I almost always sit on 90rpm, it just feels good and gives me good heart rate verses power output with good endurance.

Now, no-one has ever been you beofre so we really dont know how you roll but I suggest try different things.

I found grinding my way around brings on knee pain but also hip flexer exercises and stretches helps too.

I also do pilates and that has made a difference.

 

Biggest help though is a really good bike fit! Try BMCR in Waymouth St, they are wicked.

 

In terms of eating, I have to eat a little b4 I ride, I weigh 70kg now and run out of fuel otherwise and dont want to chew away on muscle. I also always pack at least 2 Bananas and often some Medjool dates.

I drink lots of water constantly and this works for me, its not rocket science and have not consulted the CSIRO as they have also never been me before.

If I plan a long ride, I eat porridge otherwise a Goodies and Grains Muesli with fresh Strawberries does it for me.

If you have a indoor trainer, set that up and video yourself on your I-phone or similar and see how you look from sides, behind and front. Keep a good eye out for how the knees track, how your core is, whether you wobble around on seat and if elbows are slightly bend etc.

Also check how the feet sit in the cleats, perhaps you need some orthotics whilst riding to take load of knee, I did that too and wow! Big change.

If you havent got a stationary trainer, I lend you one.

 

Research is one thing but if that does not suit you, its best doing actual different styles and habits yourself and see how they go.

 

Thats just me though. Good luck

I do not have sugar drinks, milk shakes or FUIC.

 

 

 

 

Comment by Darren Bosanko on September 27, 2012 at 23:05

Agree with most of what Frank says. Running is hard on the body, but I wouldn't say it is overly hard on the knees especially. Certainly if you have a medical condition this is what is causing your pain.

Steve your comments about training your aerobic energy system is somewhat correct. Some people get confused that this means no food before exercise so the body goes straight into fat burn mode. It doesn't quite happen that way.

If you are intending to go out for an hour then only water before is fine. Anything over this then your going to need carbohydrate. A good analogy is fat burns in a carbohydrate flame. You exhaust your carbohydrate/glycogen reserves and you bonk (to use a running term).

I if your looking to become a better climber you need to eat to enable your body to work hard enough in your training rides to continually adapt to the higher intensities.

Comment by Steven Ellison on September 27, 2012 at 23:09

Thanks for all the comments. I will concider them in my future training designs. Thanks everyone.

Comment by Dahondude on September 30, 2012 at 20:54

I've never seen you riding but it sounds like you need to make some changes to your bike setup. Being restricted to low rpm and struggling up climbs such as Nortons all suggest your saddle height/setback and cleat position may all be a way out from an optimal position. Take a look at Steve Hoggs advice.. He fits bikes to people with pretty major bio mechanical issues all of whom can ride pretty normally afterwards.

Comment by Steven Ellison on September 30, 2012 at 21:12

Thanks Dahondude I have adjusted my position on the bike quite a bit over the 12 months I have been riding. I have taken into account the feedback from the hands, back, backside and legs and have found my current position gives me the best power on the hills while still reasonably comfortable cruising on the flat. I have read a lot about bike fit's and the goals of many different "experts". I have recently dropped my seat a couple of milometers because I was starting to rock on the seat when in the 90 cadence region. Sadly I lack an athletic body as I have never played sports or had the coordination to play them. 

I only ran for 2 years which was in fact a shock to my body and I guess I went to much to quick.  I am happy with my current progress and am feeling I am getting some gains with the lower cadence. I am not planning to do this for very long just to build up some stamina and strength.

One day I may be able to afford a bike fit but at the moment I am not financial enough, or believe I would get the benifit from one. Maybe when my wife buys me a new bike next time!

Thanks for the thought.

BTW I plan to video myself on the trainer when I get back from Bathurst to see if I can see any obvious problems but at this stage I am happy I am not over stretching my legs, am not getting numb hands or any backache and the bum doesn't get to numb in rides over 100km.

Comment by Darren Bosanko on September 30, 2012 at 21:17

Hey Steve if you have an iPad there is some free apps that let you analyse your posture. You can check the important leg and arm angles,etc. not sure if there is anything for pc's.

Comment by Steven Ellison on September 30, 2012 at 21:22

I am PC only! By all accounts I have only moved slightly, seat a little higher and very slightly back, from when I was fitted to the bike when I purchased it. Not that I am suggesting that Glenelg Cycles are experts on bike fit but I, personally, do not believe there is a problem with my position. But, hay, i'm not an expert either! I have used plumb lines and measurements according to different formula's and seem to be in the ball park ;-)

Comment by RD6 on September 30, 2012 at 21:43

medications - check for some of the side effects e.g. blood pressure med like Vasodilators may cause Joint aches and pains, check with your GP

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