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Showing posts with label pain. Show all posts
Showing posts with label pain. Show all posts

Wednesday, April 21, 2010

518 Miles in one Day!!!

Life Ain't Easy For A Boy Named Drew!


Jure Robic

Last night I was just thinking about the possibility of a Taichung to Kenting ride and how great that would be. Then I was sent this old New York Times profile on Jure Robic, from 2006. I totally suck!

‘‘ 'During race, I am going crazy, definitely,’’ he says, smiling in bemused despair. ‘‘I cannot explain why is that, but it is true."’

The craziness is methodical, however, and Robic and his crew know its pattern by heart. Around Day 2 of a typical weeklong race, his speech goes staccato. By Day 3, he is belligerent and sometimes paranoid. His short-term memory vanishes, and he weeps uncontrollably. The last days are marked by hallucinations: bears, wolves and aliens prowl the roadside; asphalt cracks rearrange themselves into coded messages. Occasionally, Robic leaps from his bike to square off with shadowy figures that turn out to be mailboxes. In a 2004 race, he turned to see himself pursued by a howling band of black-bearded men on horseback.

‘‘Mujahedeen, shooting at me,’’ he explains. ‘‘So I ride faster.’’

His wife, a nurse, interjects: ‘‘The first time I went to a race, I was not prepared to see what happens to his mind. We nearly split up.’’


I find the mental aspect real interesting. Although I have never done anything near 518 miles, I have had periods where I test my physical endurance. Five centuries in 14 days is a good example of this. People ask me all the time how I can possibly ride for so long and I never have a solid answer. Most, but not all of my very difficult "projects" I do solo and sometimes I just enjoy it that way.

When I am on a long solo ride my mind drifts off into some wild places and my mind fills with an inner dialogue between myself and whomever I wish to talk to. I have had some brilliant papers written and lost on a bike ride. At the same time I am constantly "checking my instruments". I am monitoring my speed, gearing, energy levels, equipment, comfort, hydration and environment.

Beyond that there is a mental threshold for pain, punishment and fatigue. I have been on some rides where I have mentally pushed myself through cramps and aches to make it back home. The mind can manage discomfort and push it to the background, almost like when the mind wanders off during a boring lecture or staff meeting, the pain stands in the distance and the mind fails to acknowledge it like an accidental encounter after a bad, drunken one night stand.

By my third century in January I had developed a pain in my leg from over use. The pain would disappear after a couple days, but then come back in the middle of my next ride when I was already committed to a day on the bike. At that point my body would continue to operate normally, but my mind would manage the aching and place it elsewhere. I was never totally comfortable, but I could still finish another imperial century.

The best training I had in mind/body management did not come from the saddle of a bike at all, but from the wrestling mat.

Long before I started seriously (and not so seriously) cycling, I was a pretty good wrestler. I started when I was 5 years old and continued training up into college. I won a few medals and made the newspaper a few times as well. Wrestling is one of the most demanding sports a person can train for. A wrestler must keep strength and endurance up while keeping the weight down. I would typically shed 7-lbs for the season (and sometimes in a night). A wrestling match is 6 minutes of full exertion in which one participant tries to force the other to hold his back to the mat... and the other wrestler absolutely does not want to stay there. The training is demanding and forces the wrestler to draw strength from where there is none. Furthermore, with the rigid weight categories it takes a tremendous amount of discipline to resist the urge to eat. I would ask for oranges on my birthday and limit my portions on Thanksgiving and Christmas to "polite" servings. I would sit next to people stuffing themselves with pizza and fries and instead spit into a cup while wearing 10 layers of plastic and wool. A few times I'd falter and beg to chew on fries just to spit them out. I wanted the taste. It sounds kind of sick, but I can not emphasize how greatly it helped me in life, both in the arena of athletics and in living life. Although my coach never told us to drop weight or anything like that, he would call our discipline "mental toughness" and I had always assumed most people had that. Only later in life have I realized how few actually have the ability to mentally "fight" through both physical and emotional obstacles. When I was living in Seattle this training to "fight through" is the only only thing that got me past the worst working environment EVER! I imagined every day as a physical test of endurance and on my way to work I mentally prepared like I would for a competition. I remember walking through the door every day and imagining I was stepping on the mat or walking into the gym. (I think in retrospect it also helped that I had been mercilessly teased as a child and had to learn how to handle bullying. My mom said not to fight, so I didn't... until the day she turned me loose and I gave QB a few bloody noses and later stacked up a couple suspensions from school.)


A clipping my mom sent me from the 1992 KingCo Tournament.

So today I am at mid-week before a long, hard ride and I am making the same mental preparations. I am imagining how to manage the physical strain... and again I have been nursing an overuse injury from riding when I should have been resting. I am fighting hypothermia. I am getting ready for a battle against myself. On Saturday I am going to step out my front door and fight my way to Kaohsiung against wind, weather, weakness and pain, and I will reach back to my days as a wrestler and push myself to become better and do something I once would have thought was impossible.

Wednesday, April 14, 2010

Road Bikes Are A Pain


Quite a few times lately I have been made aware of folks who really want to be biking, but when they go out and get a bike they end up feeling uncomfortable and then feel like trashing their bikes to get a new one or lose interest in cycling all together. "Road bikes are uncomfortable!"

Those are some pretty drastic measures and the pain can quickly spread to the bank account. There are smarter ways of going about looking for a bike than simply trial and error.

On the sidebar I have a few posts about geometry and material, but more importantly comes the subject of fit.

Anyone who is shopping for a bike should get fit by a professional. I don't want to offend anyone, but Giant seriously sucks at fitting and I would recommend going elsewhere for a professional fit. A proper fitting bike doesn't just mean a more comfortable experience, but it can also mean the difference between actually riding the bike and laying around the house with an injury.

I still stand by my belief that for road riding (predominantly riding on paved roads) a type of drop bar road bike is ideal as opposed to a mountain bike, although some flat-bar urban commuters can work well as urban assault bikes, but they are still configured with road bike geometry. Therefore, I am going to keep this post to road bike fitting.


3-2-1- Contact

The rider has three major contact points with the bike. The location and relation of these points is integral to determining fit--The seat, handlebars, and crank/pedals. If these points are not in the right place then riding a bike can be a heap of pain as it will not be ergonomically correct for the rider. When I see riders on a poorly fitting bike I always remember when my grandfather, who was a very stubborn man, went to a yard sale and picked up a set of gloves. He realized they were two lefties. Rather than go through the hassle of taking them back, he decided to simply wear them anyway. This resulted in a serious case of tendonitis on his right hand because his thumb was spending too much time under stress. The same thing can happen on a poorly fit bike.


The Crank

The crank length determines how large a circle the rifer makes with each rotation and varies between riders. Most cranks typically run between 165mm to 175mm in length. Most people fall into the 170mm-172mm range. I have heard of one method for determining the crank length being 18.5% of the distance from barefoot of the floor to the top of the femur. All numerical calculations are just suggestions. Some personal preference comes into play as some riders might like to spin faster with a smaller crank. Once you get this measurement figured out you can get your saddle height figured out. The Seat Tube length plays a factor here, but it is more aesthetic within a certain range. The ST will, however, determine stand-over height; a key element of the fit.

Saddle Sores: "Hey, your seat is too low!"

Damn, if I don't see more low saddles in Taiwan. I see more people going down the road with their legs sticking out at weird angles, weaving all over the road at no speed.

The proper saddle height allows the rider to stretch the legs out to their optimal extension to maximize the rider's efficiency. On a good ride you just don't want to waste energy on a poor stroke. Luckily, a poorly adjusted saddle usually makes itself known through a very obvious knee pain.

The saddle should be level. A forward tilt pushes the rider into the bars and an up-tilt pulls them off the back. For a basic start to the fitting process the saddle should be high enough so that you can just touch the floor with your tip toes. When pedaling your knee should be slightly bent. The balls of your feet should be over the pedal axle and you should not rock in the saddle.

The seat is a very personal preference. A saddle should match the rider's "sit bones", those little pointy parts of the pelvis that stick out when humans curl their legs. Although a rider may have a real fat ass... their sit bones may be quite narrow. The skeletal frame makes this determination rather than the amount of mass. Women typically need a wider seat due to the difference in reproductive physiologies.

A saddle can also be adjusted forward and back to achieve different feels and fits. It determines the size of the cockpit. A good cockpit on a bike should be a little stretched out and opened to allow for better breathing. Some seat fittings can be tuned to be more or less aerodynamic. More importantly, it balances the rider behind the bottom bracket. The balance will play a huge part in comfort and efficiency. It is important to know the length of the Top Tube to be sure your body can comfortably fit on the bike without being too stretched out or scrunched up.

A totally upright position your head, knees and feet are inline and the body is balanced. Now imagine someone turns on a wind machine. You will need to bend forward to stay balanced. As you bend your butt moves back. This is similar to riding a bike. If you are too upright you waste valuable energy battling wind resistance. You will work more and fatigue faster. A totally aerodynamic position is generally not comfortable to all but circus contortionists. A good tradeoff results in an bent position, bent, and balanced.
A great place to start fitting the saddle is to put the saddle in the forward most position that allows the rider to take his hands off of the bars and maintain the body position without straining or feeling fatigue. You should not feel like you're about to fall forward when you let go of the handlebar. If the position with the hands on or off the bars feels neutral to your back muscles you know that you aren't using your arms to support your body. If you are not balanced, your arms and shoulders will get tired on a long ride. Try to balance roughly 55% of your weight rear and 45% forward.

So A Cyclist Walks Into A Bar:

Handlebar position also depends on a rider's needs and goals. For drop handlebars the size should equal the distance between the ends of the clavicle. I am a size 42. A shorter, more upright stem brings the bars closer for comfort and a more upright position to view the road far ahead. Low bars allow for a more aero position and a long stem helps with control at higher speeds. A rider should have the elbows slightly bent on the hoods and not locked. Handlebars should be even and not pointed up or down. That is not a great way to adjust the reach to the levers and brakes.

Even after a fit some riders need to fine tune their position. Here are a few helpful links to help.
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A good fit calculator can be found at Wrench Science and at Competitive Cyclist.

The late Sheldon Brown lives on the interwebs and has a wonderful piece about pain. His entire site hosted by Harris Cyclery is a great source of info.

An Alternate take on K.O.P.S. (Knee Over Pedal Spindle) sizing.

Gearing and other calculations can be found here.