Form & Fitness Q & A
Got a question about fitness, training, recovery from injury or a related subject?
Drop us a line at email@example.com.
Please include as much information about yourself as possible, including your
age, sex, and type of racing or riding. Due to the volume of questions we receive,
we regret that we are unable to answer them all.
Fitness questions and answers for April 18, 2005
The Cyclingnews form & fitness panel
Carrie Cheadle, MA (www.carriecheadle.com)
is a Sports Psychology consultant who has dedicated her career to helping
athletes of all ages and abilities perform to their potential. Carrie
specialises in working with cyclists, in disciplines ranging from track
racing to mountain biking. She holds a bachelors degree in Psychology
from Sonoma State University as well as a masters degree in Sport Psychology
from John F. Kennedy University.
Dave Palese (www.davepalese.com)
is a USA Cycling licensed coach and masters' class road racer with 16
years' race experience. He coaches racers and riders of all abilities
from his home in southern Maine, USA, where he lives with his wife Sheryl,
daughter Molly, and two cats, Miranda and Mu-Mu.
Kelby Bethards, MD received a Bachelor of
Science in Electrical Engineering from Iowa State University (1994) before
obtaining an M.D. from the University of Iowa College of Medicine in 2000.
Has been a racing cyclist 'on and off' for 20 years, and when time allows,
he races Cat 3 and 35+. He is a team physician for two local Ft Collins,
CO, teams, and currently works Family Practice in multiple settings: rural,
urgent care, inpatient and the like.
Fiona Lockhart (www.trainright.com)
is a USA Cycling Expert Coach, and holds certifications from USA Weightlifting
(Sports Performance Coach), the National Strength and Conditioning Association
(Certified Strength and Conditioning Coach), and the National Academy
for Sports Nutrition (Primary Sports Nutritionist). She is the Sports
Science Editor for Carmichael Training Systems, and has been working in
the strength and conditioning and endurance sports fields for over 10
years; she's also a competitive mountain biker.
Eddie Monnier (www.velo-fit.com)
is a USA Cycling certified Elite Coach and a Category II racer. He holds
undergraduate degrees in anthropology (with departmental honors) and philosophy
from Emory University and an MBA from The Wharton School of Business.
Eddie is a proponent of training with power. He coaches cyclists (track,
road and mountain bike) of all abilities and with wide ranging goals (with
and without power meters). He uses internet tools to coach riders from
David Fleckenstein, MPT (www.physiopt.com)
is a physical therapist practicing in Boise, ID. His clients have included
World and U.S. champions, Olympic athletes and numerous professional athletes.
He received his B.S. in Biology/Genetics from Penn State and his Master's
degree in Physical Therapy from Emory University. He specializes in manual
medicine treatment and specific retraining of spine and joint stabilization
musculature. He is a former Cat I road racer and Expert mountain biker.
Since 1986 Steve Hogg (www.cyclefitcentre.com)
has owned and operated Pedal Pushers, a cycle shop specialising in rider
positioning and custom bicycles. In that time he has positioned riders
from all cycling disciplines and of all levels of ability with every concievable
cycling problem.They include World and National champions at one end of
the performance spectrum to amputees and people with disabilities at the
Current riders that Steve has positioned include Davitamon-Lotto's Nick
Gates, Discovery's Hayden Roulston, National Road Series champion, Jessica
Ridder and National and State Time Trial champion, Peter Milostic.
Pamela Hinton has a bachelor's degree in Molecular
Biology and a doctoral degree in Nutritional Sciences, both from the University
of Wisconsin-Madison. She did postdoctoral training at Cornell University
and is now an assistant professor of Nutritional Sciences at the University
of Missouri-Columbia where she studies the effects of iron deficiency
on adaptations to endurance training and the consequences of exercise-associated
changes in menstrual function on bone health.
Pam was an All-American in track while at the UW. She started cycling
competitively in 2003 and is the defending Missouri State Road Champion.
Pam writes a nutrition column for Giana Roberge's Team Speed Queen Newsletter.
Dario Fredrick (www.wholeathlete.com)
is an exercise physiologist and head coach for Whole Athlete™. He is a
former category 1 & semi-pro MTB racer. Dario holds a masters degree in
exercise science and a bachelors in sport psychology.
Scott Saifer (www.wenzelcoaching.com)
has a Masters Degree in exercise physiology and sports psychology and
has personally coached over 300 athletes of all levels in his 10 years
of coaching with Wenzel Coaching.
Kendra Wenzel (www.wenzelcoaching.com)
is a head coach with Wenzel Coaching with 17 years of racing and coaching
experience and is coauthor of the book Bike Racing 101.
Richard Stern (www.cyclecoach.com)
is Head Coach of Richard Stern Training, a Level 3 Coach with the Association
of British Cycling Coaches, a Sports Scientist, and a writer. He has been
professionally coaching cyclists and triathletes since 1998 at all levels
from professional to recreational. He is a leading expert in coaching
with power output and all power meters. Richard has been a competitive
cyclist for 20 years
Andy Bloomer (www.cyclecoach.com)
is an Associate Coach and sport scientist with Richard Stern Training.
He is a member of the Association of British Cycling Coaches (ABCC) and
a member of the British Association of Sport and Exercise Sciences (BASES).
In his role as Exercise Physiologist at Staffordshire University Sports
Performance Centre, he has conducted physiological testing and offered
training and coaching advice to athletes from all sports for the past
4 years. Andy has been a competitive cyclist for many years.
Kim Morrow (www.elitefitcoach.com)
has competed as a Professional Cyclist and Triathlete, is a certified
USA Cycling Elite Coach, a 4-time U.S. Masters National Road Race Champion,
and a Fitness Professional.
Her coaching group, eliteFITcoach, is based out of the Southeastern United
States, although they coach athletes across North America. Kim also owns
a resource for cyclists, multisport athletes & endurance coaches around
the globe, specializing in helping cycling and multisport athletes find
Advice presented in Cyclingnews' fitness pages is provided for educational
purposes only and is not intended to be specific advice for individual
athletes. If you follow the educational information found on Cyclingnews,
you do so at your own risk. You should consult with your physician before
beginning any exercise program.
Vitamin C and E
Cycling duration without eating
Foot pain on new bike
Patella Tendon tingling
Road bike shoes
Pam Hinton writes in one of her usually excellent responses:
"Remember, when it comes to vitamin and mineral supplements, more is not better."
I'm sure many of us, myself included, would like to hear why. I have thoroughly
enjoyed and benefited from Pam Hinton's past comments, and hope she will elaborate
on the supplement issue.
Scott Saifer Replies
Pam may want to provide more details, but I'll give a short answer here:
when it comes to vitamin and mineral supplements, more is not better because
many supplements are toxic or interfere with each others absorption in large
Some minerals block each other's absorption so taking too much of one prevents
getting what you need of another. Some of the ill-effects are much more immediate
and obvious, like large doses of iron causing constipation, or large doses
of vitamin C causing gastrointestinal distress.
Starting and stopping supplementation have their own effects. I had an odd
supplement experience several year ago which no one else needs to repeat.
As part of an experiment, I took 7,000 mg per day of vitamin C for several
weeks. By the end of the supplementation period, my urine contained more concentrated
vitamin C than did a sample of fresh-squeezed orange juice. At the end of
the experiment I stopped taking vitamin C, and developed classic signs of
scurvy (bleeding gums, easy bruising) which continued for a week or more.
I am 47 years old and have been riding about 14 years. After riding my calves
are tight. I have checked my seat height with a fitstick. Can you gave me any
idea on this problem.
Steve Hogg Replies
Firstly, you can help me - what is a fitstick?
The most likely cause of your sore calves is a cleat position that is too
far forward on the shoe. This places unnecessary strain on the calves in many
cases. Have a look at this
post and this post
Position your cleats like that and let me know what happens. If you have
to make a large adjustment rearward to accommodate that, you may have to drop
your seat a few mm as the more rearward cleat position will extend the leg
to a greater degree.
Vitamin C and E
I have read lately about the some the possible adverse effects of taking extra
vitamin E, which along with vitamin C is something I've been taking for about
six years because of their antioxidant properties. Because intense training
and racing produces free radicals, and because I want to limit the damage they
cause, can I be safe (and content) with a simple daily multi-vitamin and not
go to the supplements I've been using? Many thanks for your help.
Pam Hinton Replies
You ask an important question - one that was recently addressed by the Council
for Responsible Nutrition in an article in the American Journal of Clinical
Nutrition. Vitamin E and vitamin C have antioxidant activity. Because of their
chemical structures these vitamins are able to interact with free radicals
(molecules with an unpaired electron) that cause damage to cell membranes.
Vitamin E is fat soluble, so it becomes incorporated into cell membranes
where it exerts its protective effects. Vitamin C also helps to recycle vitamin
E for repeated use as an antioxidant. Low intakes of these nutrients may accelerate
the aging process and increase the risk of certain chronic diseases: Alzheimer's
disease, cataracts, macular degeneration, some cancers, and heart disease.
Both maximal exercise and prolonged sub-maximal exercise increase production
of oxygen free radicals. These molecules are generated in the mitochondria,
the lining of the capillary walls and by inflammatory cells that migrate to
sites of muscle damage.
Vitamin E supplementation decreases oxidative damage to cell membranes caused
by free radicals. Despite this benefit, vitamin E supplementation does not
enhance maximal oxygen consumption, endurance, or muscular strength. The Food
and Nutrition Board of the Institute of Medicine has established dietary reference
intakes (DRIs) for healthy people in the United States. For each nutrient,
the DRIs include a recommended daily intake (RDA) and a tolerable upper intake
level (UL). The RDA is set to prevent deficiency diseases (e.g., scurvy, in
the case of vitamin C) and to optimize health. The UL is the maximum amount
considered safe for healthy people when used daily for long periods.
The RDA and UL for vitamin E are 15 mg a-tocopherol (natural vitamin E) equivalents
and 1000 mg for adult men and women. Vitamin E supplements are labeled in
international units (IU) not in mg. One mg of a-tocopherol is equivalent to
1.5 IU. For vitamin C, the RDAs are 90 mg for men and 75 mg for women; the
UL is 2000 mg. Randomised, double-blind, placebo-controlled clinical trials
to test the efficacy of vitamin E in treating various diseases provide information
on the safety of vitamin E supplementation. More than 20 published clinical
trials of over 80,000 participants reported no safety concerns and no adverse
events when vitamin E was consumed at levels less than the UL.
However, there are reports of negative consequences associated with vitamin
E supplementation. Evaluation of over 135,000 participants in 19 clinical
trials found an increased death rate in people who consumed high doses of
vitamin E (2000 IU). The a-tocopherol, b-carotene Cancer Prevention Study
(ATBC Study) found an increased risk of death from stroke in male smokers
who were treated with 50 IU per day for 5-8 years compared with placebo. At
high doses, vitamin E interferes with the coagulant actions of vitamin K.
Individuals with vitamin K deficiency are at risk for bleeding complications
if they consume excess vitamin E.
Studies of vitamin C supplementation in healthy volunteers reported no safety
concerns at intakes less than the UL (2000 mg). However, some subjects experienced
gastrointestinal upset and diarrhea. In patients with kidney disease, high
doses of vitamin C increased the frequency of kidney stones. As long as you
are healthy, continuing to take a dietary supplement that provides between
15 and 1000 mg of vitamin E (22.5-1500 IU) and less than 2000 mg of vitamin
C is not likely to have any harmful effects. You don't have to rely on supplements
as your source of these vitamins. Wheat germ and vegetable oils are excellent
sources of vitamin E. Citrus fruits, berries, and peppers provide vitamin
I am a 48 year old masters racer (cat 1) who has been racing for the better
part of 25 years (five year break in the early 90's). I am 6' tall and 200lbs
(very proportioned, about 6% bodyfat, maybe a little too much time in the gym).
I start training in late February (because of winter conditions and other sports)
and finish my season in late October. I do approximately 25-30 races per year
(mostly crits). I follow a reasonable training schedule, starting with a base
of about 800 easy miles over 4-5 weeks before I start any build phase. Then
I do a progression from 8 up to 20 hours per week (adding two hours a week)
in a 7 week cycle.
I follow a similar program to something like CTS. I really only go hard 2-3
days per week. I really believe that I get plenty of recovery (spin time in
zone 2 or less). I am always amped to ride hard, but try to control myself and
I recover well (I hardly ever feel tired or sore).
My problem is that for most of last year I experienced slight to major pain
in my left hamstring area. It is on the inside of my leg (closer to the inside
than the outside) about 3 inches from the centre hinge of the knee (poor description?).
I have looked on a chart and the closest I can figure is somewhere around the
semitendinosis. It feels like a cramp coming on, but never quite gets to that
major pain of a cramp. I know it is not a pull, because I don't feel it other
than on the bike.
It also feels worse during high cadence spins doing good circles and not so
much climbing or mashing. Very strange! It made me pull out of several races
last year. This year, it is less noticeable, but I can (only sometimes) still
feel it coming back - it comes on more in crits than road races and even less
often in training (have I confused you enough?).
I know I mentioned the gym earlier, but I never feel it doing weights. In fact,
last year I didn't lift at all during the season. I surely don't want to go
through what I did last year (my worst year ever). Any suggestions? I would
really appreciate your excellent opinion either in your forum or by e-mail.
Kelby Bethards Replies
I have heard of this happening in one other case (obviously hamstring cramps
are more common than that but usually on both sides) and it was an interesting
scenario. This cyclist was having the asymmetric pain, in the hamstring, but
would cramp at higher intensity levels and long training rides. At first,
I wondered about leg length discrepancies, but that wasn't it. So look into
leg length differences.
The cycling shoe cleat position (on the affected leg) was such that the ball
of the foot was a little 'in front' of the pedal axle, or at least further
forward than the location of the other foot in relation to it's pedal. He
was essentially exerting more flexion (pull on the pedal back/up stroke) to
try to get his foot more in a position with the ball of the foot further back
or centered over the pedal axle within the shoe. So, he was pulling harder
with the affected leg, more so that the other leg. It wasn't something that
always bothered him, and it only happened with his road bike and shoes.
The effect that this could have, is in essence making the seat "higher" for
your left leg than the right, thus more stretch/strain on the hamstring on
that side. The Semimembranosis and Semitendosis are part of the muscle group
that flexes the leg as such.
Another option would be a tendonitis in this area that needs to be simmered
down with anti-inflammatories…some of the other panel members may have some
better thoughts about this…
Bryan Funsten then said
My legs are exactly the same length. I use Time shoes with Look cleats (and
have for the last 10 years or so). I am a fanatic (way to much so) about riding
and cleat position and have multiple bikes (RR, multiple crit,TT, etc) that
are all measured exactly (with a slight change for the tt bike). I have my shoe
soles marked for replacing cleats. I am in a good position with relation to
shoe vs axle. Bottom line is - everything has been the same and worked well
for years, until last year. I pedal pretty good circles (spent too many years
on the track) with a fairly flat follow through. I did some experimenting yesterday
and found that when the pain came on, if I tried to push through the downstroke
even more with my heel, the pain would go away! Does this give you any more
Steve Hogg Replies
In addition to Kelby's reply and your response, it is unlikely that you will
be able to solve the problem by changing your pedalling technique as you have
described, under race type conditions-ie-high load and heart rate. Under these
conditions we will typically revert to what comes naturally to us as we cannot
think about every single pedal stroke we take. Additionally the nerve pathways
are different. When you are consciously changing your left leg technique to
minimise the discomfort you are using the right side of your brain to do so.
For autonomic activity such as bike racing the left leg would be controlled
by the left side of the brain, not the right, as for automomic activity we
are ipsilateral in terms of brain hemisphere control. None of which helps
you get any closer to resolving your problem of course!
All but a few cyclists favour one side while riding. This usually manifests
itself in the form of a hip drop and /or rotation anywhere from subtle to
gross on one side. Usually but by no means always it is the right side that
is affected. Think of this as being the byproduct of being functionally and
neurologically assymetrical which we all are to varying degrees. What I am
getting to is this - have someone observe you from behind while you are riding
on an indoor trainer at fairly high load. Hard but not enough so that you
have to massively compromise technique. Make sure that your jersey is off
and if you wear bib and brace knicks, remove the bib and let it hang down
so that your back is visible to your observer.
If as I suspect, you are dropping your right hip to some degree on the pedal
downstroke, this will cause the left leg to overextend to whatever degree
and also cause left side postural musculature, of which the hamstring is one,
to work harder to stabilise yourself on the seat. This is a very common pattern
of motion amongst cyclists.
A cross check that is reasonably reliable is to lie face upward on the floor
in bare feet and relax your legs and let your feet flop outwards. Don't force
it, just relax. If the right foot falls further outwards, it is very likely
that you have a rotated right hip and this is the underlying cause of your
problem. If so this can be resolved by stretching and/or manipulation.
Lastly, which Time shoes do you use and where is the pedal axle in relation
to the first metatarsal joint?
Many of the Time shoes available in the last 10 years have woeful cleat positioning
potential. Others were brilliant. They contract out their shoe manufacture
and there is no consistent relative placement in their cleat positioning hardware
as they change manufacturers [and designers] from time to time. Poor cleat
placement and indeed differential cleat placement, as Kelby has described,
could be part of the problem. It is probably worth having a look at
this post and this post
- get back to me with whatever you discover for a solution.
Cycling duration without eating
How long or far can a person cycle (15-16.5 mph) without eating but while drinking
enough water? Thanks.
Scott Saifer Replies
The answer to this question depends dramatically on your fitness among other
factors. A top level pro who can comfortably ride 25mph for hour after hour
with food, 15-16 mph hour without food can probably be sustained more or less
all day. A beginner cyclist may not be able to sustain 15-16mph with or without
The main question is the intensity of effort required to maintain the desired
pace, compared to the lactate threshold. Near and above lactate threshold
effort, the body uses almost exclusively stored carbohydrate for fuel. If
you are well trained, you store enough carbohydrate for 40-120 minutes of
hard activity. If you exercise well below lactate threshold, a substantial
fraction of your energy expenditure comes from metabolism of fat. No matter
how well trained you are, you store enough fat for many hours of lower intensity
exercise. I hope this helps.
My question involves the preparation for two centuries that involve total climbing
of 12,000 and 16,000 feet respectively. Both events will involve courses that
approach between 8,000 and 9,000 feet in elevation. I have ridden one 30-mile
climbing stretch and found my times to be extremely competitive with past events.
However, in my preparation I have not done a single day where I have 12,000
feet of climbing or more. Is it necessary to match the same amount of climbing
in a day to know that there will be no problems the day of the event? Is it
reasonable to ride 70% of the total climbing and expect that the rest will not
be an issue the day of the event? Thanks again.
Scott Saifer Replies
There is no need to do a huge volume of climbing before a climbing event.
I have several times completed a 16,000 foot climbing event with no training
days over 7,000 feet, and most training days on flatter roads. Provided that
you have a decent sense of your pace so you won't blow yourself up, the physiology
and biomechanics of climbing are not that different from flat riding.
The one thing that big-climbing days will do for you is build you confidence
about your climbing. Several years I've participated in the Tour of the Gila,
a stage race at high altitude in New Mexico. I noticed that some of the riders
who came from the flatter parts of Florida and Texas did just fine on the
climbs. The thing that brought them to my particular attention was the fact
that the crashed a lot on descents after making the lead group on the climbs.
Foot pain on new bike
I purchased a new road bike a few weeks ago and have an emerging problem with
my feet. The outside of my foot at the base of the small toe develops a hot
spot that is quite painful after riding in large gears (such as on local 'power
climbs', or after riding in fast groups for extended periods of time). I've
experienced this pain on rides as short as one hour but the pain goes away quickly
after a half-hour or so.
The pain did not occur on my previous bike and the pain is found in the same
spot and with the same intensity on both feet. The cleats are in the same position
(the pedal spindle sits slightly behind the ball of the foot) on each shoe with
the right cleat set slightly off-center to compensate for a misaligned foot
(points right rather than straight).
The pedals are Shimano SPD-SL and I use Nike Poggio II shoes. I used to ride
a 51cm Cervelo Soloist, but have switched to a 50cm Cannondale R5000. I should
also mention that I have changed saddles (SSM Concor to a Fizik Arione), added
one cm (9 to 10) to my stem and widened my handlebars from 40 to 42 (c-c) after
going through a fit session (with the same shoes and pedals) prior to buying
the new bike.
I have considered buying new shoes (Pearl Izumis or customs from Rocket 7)
and pedals (the new Time pedals), but I would like to wait until I hear from
any of the consultants on my problem. Thank you for taking the time to help
me with this problem.
Steve Hogg Replies
I can't say with certainty but you have given me enough info to have a reasonable
guess. Here is a checklist to go through:
1. Do the shoes fit well? I assume that this has been your first thought
too, so forgive me for asking. From your email it is not clear whether the
shoes are new as well as the bike.
2. SPD- SL's are a good pedal system but in my view do not have enough freeplay.
This in turn means that getting the angle of the cleat on the sole of the
shoe correct is more of a fiddle than on other systems. Many peoples' angle
of footplant on the pedal changes to varying degrees as they apply significant
load to the pedals. If you have set up the cleat angle without checking it
under high load conditions, this may be the problem.
Additionally, I have come across a minority of riders using SPD-SL's whose
change in footplant angle on the pedal is to such a degree that though the
cleat is in the middle of its' range of movement under light load, they are
hard up against either inner or outer stop under heavy load. Meaning of course
that their foot is not where it needs to be under those conditions. One way
of checking this is to borrow a pair of Look pedals and cleats. Set the cleats
up in the same position as your existing pedals and go for a ride and see
if the problem is still present. If so, your SPD-SL's are unlikely to be the
problem. If not, they probably are the problem. If you become convinced that
they are the problem, get yourself a pair of Look Keo's which work similarly,
have a similar overall height and about double the freeplay potential.
3. You mention your cleat position as having the pedal axle slightly behind
the ball of the foot but don't specify a distance. Have a look at
this post and this post
. Set your cleats up like that. If it involves moving them significantly,
it might just solve the problem. Let me know how you get on.
Patella Tendon tingling
I'm a 36 year old male, 5'8", 150 lbs. I am training for a 585 mile ride from
San Fran to LA. I have been doing Triathlons for the last two years, so this
is my first year dedicated to cycling. I was fit by a local bike shop. I have
been building up my mileage according to the following schedule over the past
60,60,80,80,90,60,70,130,125,140,95,100,150 miles per week. Most of this is
flat, although once or twice a week I add in some climbing. I use the Shimano
PD-R600 pedal which has 6 degrees of float. I have orthodics that were prescribed
for my running that I wear when I ride. I eat a healthy balanced diet and take
a daily multi-vitamin supplement.
I had trouble in my left knee, but a slight change in my cleat position (was
not the same as the other foot) cleared up the problem quickly.
A week ago, however, my right knee (the one I've never had trouble with), has
started to tingle during the day. The tingle feels like it is below the knee
in the patella tendon. This seems to happen regardless of whether I rode the
previous day or not. I don't feel it while riding, just while I am sitting at
work or walking around. It's not constant; instead, it is a wave of tingling
that comes on for a few seconds and then goes away. It can be a few seconds
or a few minutes before the next wave of tingling. It's localised and is only
a very mild annoyance, but it's been persistent now for a week, so I am wondering
if it's OK to continue to ignore it.
Steve Hogg Replies
I can only guess at the cause of your knee tingling, but do not ignore it.
As someone who works around a bad knee injury reasonably well, the best advice
I have is to never ignore any unusual feelings in or around knees. Knees have
a lot of fibrous tissue in the form of ligaments and tendons. These have very
little blood flow. What this means is that knees are hard to injure but once
injured are hard to recover from.
Assuming the cleat angle on your shoes is fine; ie-the natural foot angle
on the pedal is in the middle of the available cleat freeplay when riding
hard, the most likely culprit is likely to be the fore and aft position of
your cleats or your seat height. Your knee tingle sounds like it could be
low level overload of shear forces caused either by a seat height a little
too low or alternately by a cleat position that is too far forward. Have a
look at this post and this
If fore and aft cleat position is the problem, the info in those posts is
likely to help resolve the problem. It is worth re visiting the angle of your
cleats also. SPD-SL's have a lesser range of rotational movement than many
other systems and so have less ability to tolerate imperfect cleat angle.
In the archives there are a large number of posts about knee pain. If the
problem persists, they are worth a read to see if any strike a chord with
I am a 29 year old roadie and have been cycling for almost 10 years now. I
do weekend races and ride an average of only 50-75kms per day(these includes
200+ kilometres on Sundays)
Recently, I noticed that I'm a bit saltier than the rest of the group I ride
with. 'saltier' meaning lots of salt deposit on my skin and clothes after few
hours of riding. Is something wrong with my system? What would probably cause
Scott Saifer Replies
Some people do simply sweat more or sweat saltier than others, so there is
not necessarily anything wrong. One thing to consider though: your body will
adjust the saltiness of your sweat to keep the salt level in your blood about
constant. If you sweat a lot and lose a lot of water, your sweat will become
saltier as your body tries to get rid of salt.
So, a person who sees a lot of salt on his jersey after a ride should be
extra sure to be getting enough water while riding. If you are coming home
more than a pound (454g) or so lighter than you leave, you will perform better
if you drink more on rides. If your urine is dark or non-existent after rides,
drink more during rides as well. Good luck.
Road bike shoes
I am just getting into road biking with a little racing mixed in. I am 30 years
old and have basically been riding since the first week of February. In the
past month I got my first pair of clip on pedals (classic Forte) and shoes (Adidas).
I have been riding between 10-30 miles about 5-6 days a week. My shoes have
three Velcro straps.
My question is: On my right foot (I am right handed) the strap closest to my
ankle puts a lot of pressure on the part of my foot where the bend is on the
strap(top side of my foot, left side. How do I decide when this is not the correct
shoe for me or that I just to keep riding and break the shoes in? Thanks in
advance for your help.
Justin T. Newman
Steve Hogg Replies
If they are causing you more than minor inconvenience, get rid of them. The
last thing anyone needs is painful feet when racing. Racing hurts enough as
If after a month of regular riding the shoes haven't 'broken in' as you term
it, it is likely that they are not going to. You could try taking them to
a boot maker and see if he can move the velcro down the shoe slightly. This
may alleviate the pressure.
Other Cyclingnews Form & Fitness articles