The World of Collegiate Cycling
by Nitish Nag
With the massive growth of high school cycling through the recent inception of the National Interscholastic Cycling Association (NICA), we are seeing a huge boost in the amount of junior cyclists across the country. This is super exciting and promising for the sport to grow in a sustainable manner for the future... More>
It's in Your Hands Now
by Dario Fredrick
In the most recent installment from our precision bike fitting series, By the Seat of Your Shorts, we looked at various aspects of saddle selection and placement, which followed the first article in the series, Start at the Foot to Reach the Peak Fit. Progressing to the final point of the three-contact-points fitting model, we come to the front end of the bike: the handlebars... More>
Group Running Workouts - Starting March 5th, 2011
with coach Jeff Peterson
SATURDAYS - Drills, Stretching, Intervals, Coach led workout
Location - Piper Park, Larkspur (across from Redwood HS) Meet behind the East Softball Field
Time - TBA
Who? - All levels welcome: Marin Marathon prep, Dipsea Prep, first 5k/10k, general fitness...it's all good!
SUNDAYS - Whole Athlete Long Runs
Meet at 7:45 AM at Ross Common
Long social run with a group of motivated runners. Several options for great trails runs, 4 miles long all the way to 20 miles, depending on the group.
Run Package - $40 per month, $12 drop in. Contact us for more details or to sign up now.
Avoid Hip & Knee Pain with Gluteus Medius Training
by Tom Rosencrantz
As we continue to put in the miles of our chosen sport, we have a tendency to over develop certain muscles while others may become deficient or weak, creating imbalance and often times pain in our bodies. Sometimes stretching, yoga and massage may not be enough to keep us on a pain free, healthy course. More>
Welcome New Whole Athlete Coach Matt McCourtney
Since youth sports, Matt competed at a high level and ending up being ranked top-10 in the state for Junior tennis. Bouncing from sport to sport, he had yet to find his passion, and in turn, gave up sports all together during college to pursue a degree in chemical engineering and fine art. As college came to an end, Matt choose to become a professional Commercial Photographer as he found his passion mixing the balance of Art and Science and learning how to apply both to life.
Product Spotlight: RestWise
Optimal recovery has always been a fundamental part of Whole Athlete's holistic approach. Now there's a tool that helps quantify recovery, using multiple variables including sleep, stress, oxygen saturation, waking heart rate and more. Sound complicated? Well it's not. In fact, it's surprisingly easy to use and provides a simple recovery score each day, helping athletes and coaches make good choices in training. More>
Visualization
by Marvin Zauderer
It's easy, it's free, and it works for many. With visualization, you can build self-confidence, rehearse riding skills, simulate handling challenging situations, and approach the actual experience of achieving any of your goals all in the cozy corners of your own mind. The mentally fit cyclist harnesses the power of the imagination to improve performance on the bike.
Whole Athlete-Specialized Cycling Team Kicks Off 2011 Season
After a successful winter training camp and team presentation in January, the Whole Athlete-Specialized Development Team got off to a fast start to the 2011 season with three wins in two days and in two disciplines over the President's Day Weekend. More>
Recipe: Granola-Cessity
by Abbie Durkee
1/3 cup Coconut Oil,
1/2 cup Maple Syrup,
1/2 cup Honey,
6-10 cups of Oats
1 cup of almonds, chopped coarsely
1/2 cup shredded coconut
1/4 cup dried blueberries
Holistic Performance Newsletter - Vol. 20, Winter 2011
The World of Collegiate Cycling
by Nitish Nag
With the massive growth of high school cycling through the recent inception of the National Interscholastic Cycling Association (NICA), we are seeing a huge boost in the amount of junior cyclists across the country. This is super exciting and promising for the sport to grow in a sustainable manner for the future.
But what happens to all these high school cyclists as they head to college? (Insert superhero music) Collegiate Cycling! Because collegiate cycling gets much less media exposure than high school cycling, many do not even know how it works or even that it exists. The idea was founded initially as the National Collegiate Cycling Association in 1985, and is now under the governance of USA Cycling as the USA Cycling Collegiate (usacycling.org/collegiate). Where as NICA (nationalmtb.org) currently focuses on mountain biking, due to the benefit of safety and ease of introduction that mountain biking offers to beginner cyclists, collegiate cycling encompasses road, mountain bike, track and cyclocross (essentially all disciplines of bike racing other than BMX racing). This is really cool because all types of cyclists have a place in the collegiate program.
A huge aspect of collegiate cycling is the team. Both women's and men's points from races combine to provide the score for the school's ranking. Also, ALL categories count towards points for the school (beginner to the elite levels). This is builds some awesome friendships from the lower categories all the way to the fastest categories. Collegiate cycling also has a huge range of riders that compete. Many riders discover racing for the first time through collegiate cycling, and learn the ropes of this great "bike racing" lifestyle. Other racers are very experienced and vie for the coveted leader's jersey and travel across the nation for National Championship events.
The season is split up so that riders can compete in all disciplines. Road racing is in the spring, track in the summer, MTB in the fall and cyclocross in the winter. In addition, each season of racing has a series of races that are hosted by each school. The races are fully promoted by the students themselves! No third-person race promoters chew up extra cash, and it keeps the whole program affordable. Also, the athletes get to travel to all the different campus locations across their region and enjoy true "home courses".
Points accumulate for both the team and the individual racers. Top individuals fight for the yellow omnium leader's jersey. The crazy part about this is that you really have to be a well-rounded racer to be on the omnium podium. For example in the MTB season, your points accumulate from XC, Short Track XC, Downhill, Dual Slalom, 4-Cross, and Super D events! Most seasons have a race every weekend with 3-4 races per weekend keeping racers busy.
Especially without the "adult" supervision that governs most of high school cycling, collegiate cycling has as a very relaxed atmosphere. On the race-course and off, all the schools cheer for all their enemy schools. Following racing, students from all the schools hang out, either camping or out in the city depending on the race location. What happens during this hanging out might be too fun to disclose in this article. The only way to find out is to come out and enjoy the collegiate cycling scene!
Well that's a wrap and hope to see you out on the race course!
Nitish Nag is a Whole Athlete Associate Coach currently completing a triple major at UC Berkeley, including lab research in exercise physiology and human performance. He showed his all-around cycling ability by taking 4th place overall in the Collegiate National Championships Division 1 Men's Omnium - combining cross country, short track and downhill.
by Dario Fredrick
In the most recent installment from our precision bike fitting series, By the Seat of Your Shorts, we looked at various aspects of saddle selection and placement, which followed the first article in the series, Start at the Foot to Reach the Peak Fit. Progressing to the final point of the three-contact-points fitting model, we come to the front end of the bike: the handlebars. To simplify the wide array of variations and applications, let’s divide handlebars into three main categories: flat and riser bars (mountain bike), drop bars (road, cyclocross & track), and aero bars (time trial & triathlon). Each of these categories in itself deserves a separate article, but rather than go into full detail here, we will examine some of the fundamental differences within each category and touch upon preliminary setup and general fitting characteristics of each.
Flat and Riser Handlebars
Typically found on mountain bikes, but occasionally on road, touring or town bikes as well, flat bars are measured by their length and sweep. Most flat bars come very wide, allowing them to be cut down to the desired width. Sweep variations accommodate different lateral angles at the wrist and range from five to 11 degrees or more. Riser bars are simply flat bars with vertical rise, also coming wide enough to be cut down if desired, varying from as little as 15 mm to as much as 50 mm of rise and more. Riser bars conveniently allow a change in saddle to handlebar drop without altering stem length or angle. Keep in mind that rotation of the bars directly affects both sweep and rise relative to your position.
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Orientation of the controls (shifter and brake levers) on flat and riser bars is often overlooked, but proper positioning can really improve handling and control. While holding the grips where your hands are most comfortable, you should be able to extend your index finger forward and contact close to the end of the brake lever. If using disc brakes, a single finger is often all you need, and pulling at the far end of the lever provides maximal leverage and power while keeping most of the hand on the grip when descending.
Where do you place the bars to accommodate the appropriate reach and drop/ rise? Assuming your saddle position has been optimized, a neutral mountain bike position is one where your torso and arms are approximately 45 degrees to horizontal. This is very general setup, but a safe place to start for many people. The handlebar width selected is highly individual, particularly on the mountain bike. Wider bars can give a bit more stability at higher speeds, but can limit technical handling, especially at slower speeds or climbing. A very general guideline to translating road to MTB bar width would be to multiply your road bar size by 1.5. Be conservative when first cutting down your bars. You can always cut more, but once they’re cut...
Drop Handlebars
Drop bars have evolved quite a bit over the years, but still retain the same general shape. Most drop bars fall into classic/ traditional bend (semicircular curved drops) or anatomic bend (angular or shaped-curve drops) categories. The three primary dimensions of drop bars are width (typically measured center to center), reach and drop. Width should be selected based on your shoulders, matching the center to center width of the humerus heads. Or if you prefer a wider feel, match the bar to your outer shoulder width measurement. Reach is the distance from the center (where the stem clamps) to the forward-most point at the front of the drops, while drop is simply the vertical depth of the drops also measured from the bar center. The shape of the drops can vary considerably and affects the positioning of your hands relative to the levers. The diagram below illustrates different bar shapes – note that actual dimensions vary by model and manufacturer.
To set up drop handlebars, first angle the bars so that the shape of the drops feels best to you and puts your hands in a favorable position relative to the brake lever for descending or cornering at speed. Keep in mind that if you rotate the bars up, it effectively increases the reach measurement of the bar. Then adjust the placement of the shifter/ levers so that the orientation allows both a comfortable position on the hoods and the ability to reach the brake levers from the forward part of the drops. When adjusting the anatomical reach (distance from the saddle to the bars) and handlebar drop from the saddle, be sure that saddle position has first been optimized for pedaling biomechanics then orient the bars relative to the saddle.
Proper positional/ anatomical reach and drop for the bike are highly specific to the rider. The only rules of thumb are to be sure that the position on the lever hoods is your primary, go-to position, and can be maintained without strain or difficulty. Arms should have a slight bend at the elbow (never locked) and shoulders should be allowed to relax. There should certainly be some weight into the hands, necessary for proper handling and weight distribution, but it should not create excessive fatigue (note that sometimes saddle discomfort is due to an unnecessarily upright posture seeking to avoid any weight on the hands). You should also be able to descend relatively comfortably in the drops, with the ability to reach the brakes without compromising hold of the bars while keeping your head up to maximize visual perception and balance.
Aero Handlebars
Time trial and triathlon positions are very specific and mostly fixed, often challenging the body’s limits of flexibility and power. There are myriad options of aero bars and aero fitting is a multi-step process when done right. Nonetheless, we’ll touch on some of the very basic aspects of aero bar selection and preliminary set up here.
Aero bars have two distinct segments: the base bar and aero extensions. There are one-piece integrated base and aero bars available, but I don’t recommend them until you have perfected your position, as they tend to be virtually non-adjustable. Separate base bar and clip-on aero bar extensions offer much more variability in positioning and aero extensions come in a variety of shapes, ranging from straight to R-bend, S-bend or L-bend (sometimes called ski bend).
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S-bend |
R-bend |
L-bend |
Why use an aero bar setup in the first place? Most cyclists are seeking to alter the shape of their body on the bike to minimize air resistance and maximize speed for a given power output, while some use aero extensions for an additional position or added comfort on long rides. Some cyclists simply convert their road bike setup by clamping aero bars to drop bars. To make this work, the drop bars must be aluminum or carbon models rated to allow clip on bars, and the aero extensions need to be fairly short to prevent overly stretching out the front end of your position. Try to keep the angle of your shoulder/ torso and elbows both at approximately at 90 degrees, which often means tilting the aero bars upward.
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Drop bars with clip-on extensions |
Integrated one-piece base/aero bars |
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Separate base & aero bars |
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For the more traditional time trial/ triathlon bike setup, the base bar width should be as narrow as the center to center width of your shoulders. Very generally speaking, the aero extensions should allow your elbows to come under your shoulders or close to it, with the elbow angle close to 90 degrees and hands able to hold the bar end shifters. Keep in mind that the shape of the aero bar (e.g. R-bend vs. L-bend) and height of the armrest pads both play a role in the elbow angle. The width of the armrests should be only as narrow as you can maintain without strain and without impeding full breathing at high intensity.
The vertical drop from the saddle to the armrest pads should only be as low as your ability to maintain a controlled pedal stroke, good power - and most important to aerodynamics - allow your head to drop low while looking forward. The high point of the helmet is typically the highest point of a cyclist’s aero-profile, and keeping it down is one of the most significant ways to reduce aerodynamic drag.
Getting a Handle on the Right Bar
Most handlebars come in both aluminum and carbon options. Aluminum is less expensive and more durable, while carbon tends to be lighter and can dampen vibration. If selecting a flat or riser bar, consider the width, sweep and rise. The controls, especially the brake levers, should easily accessed without compromising a stable hand position on the grips. For drop bars, recognize the variability in reach and drop dimensions as well as overall shape, making sure they fit your hands well. You should be able to use all of the available positions without difficulty (including the drops) otherwise your fit can be improved. For aero bars, pick the extensions that are most appropriate to optimize your position where you can rest your arms easily and hold the ends without strain while producing good power. With so many bars to choose from, don’t settle for less than what works best for your body. The optimal fit is in your hands now.
Whole Athlete founder, Dario Fredrick brings a unique blend of experience and well-rounded qualifications to the bike fitting profession. With over a decade of experience fitting a multitude of cyclists, a Master's degree in applied exercise science including formal training in biomechanics, 13 years teaching Iyengar Yoga and an accomplished cyclist himself, Dario is uniquely qualified in the fitting world. His fitting philosophy is to work with each individual in a holistic fashion without limits or confines of any one fitting system, formula or tool.
Avoid Hip & Knee Pain with Gluteus Medius Training
by Tom Rosencrantz
As we continue to put in the miles of our chosen sport, we have a tendency to over develop certain muscles while others may become deficient or weak, creating imbalance and often times pain in our bodies. Sometimes stretching, yoga and massage may not be enough to keep us on a pain free, healthy course.
As a coach of many years and a certified personal trainer, I have come to realize the value of keeping the body balanced by targeting specific muscle groups. Such is the case with the Gluteus Medius & Gluteus Minimus muscles in the hips. As cyclists and triathletes, we tend to over-develop and over-use certain muscles in the legs. With time, that repetitive use may cause certain weakness in the muscles of the hip, and for some the feeling that their hips are "wearing down".
Being a devoted and competitive cyclist for many years, I recently switched to triathlon. The increase in running began to use my leg and hip muscles differently than what they were used to for so many years of mainly cycling. I also began spending more time running, cycling and swimming and less time working out with weights, unlike past off seasons. Once I started upping my running mileage for a marathon I developed a pain in my hip that I could minimize through foam rolling, stretching, yoga poses and massage, but would keep coming back. It dawned on me that I must have an imbalance that was due to more than just muscle tightness.
Sure enough, after using an abduction weight machine, my pain went away almost immediately and stayed away. That dull nagging ache was gone. As aging athletes, we quickly find out just how important it is to keep the body healthy and strong with exercises that balance the body. Weak Gluteus muscles are often correlated to knee issues as well, such as chondromalacia patellae (softening of the knee cartilage), patellar tendinitis, patellofemoral syndrome, or the more common "runner's knee." So don't neglect to train these muscles, as your hips, knees, and even your back will thank you!
Here are some exercises you can do to prevent and or re-habilitate weak Gluteus Medius and Gluteus Minimus muscles. Some gyms and clubs have machines that can help with hip abduction and adduction exercises, otherwise you can try some of these specific exercises. The percentages show the degree of impact to the Medius & Minimus muscles - from EMT-electromyographic activity.
Gluteus Medius
Side-lying hip abduction 81%
Single limb squat 64%
Lateral band walk 61%
Single-limb deadlift 58%
Tom Rosencrantz is a Whole Athlete Associate Coach, a Certified Personal Trainer with the American College of Sports Medicine (ACSM) and has a degree in Sports Management from the University of Minnesota. For any questions, feel free to contact Tom at trosencrantz@yahoo.com.
Optimal recovery has always been a fundamental part of Whole Athlete's holistic approach. Now there's a tool that helps quantify recovery, using multiple variables including sleep, stress, oxygen saturation, waking heart rate and more. Sound complicated? Well it's not. In fact, it's surprisingly easy to use and provides a simple recovery score each day, helping athletes and coaches make good choices in training.
By just entering in a few simple data points into the online RestWise system, you get a percentage score representing your state of recovery. It also graphs recovery over time so you can observe trends and tendencies.
Read more about the product on the RestWise website. And if you sign up now, RestWise will throw in a free pulse oximeter (measures O2 saturation and waking HR).
Whole Athlete-Specialized Cycling Team Kicks Off 2011 Season
After a successful winter training camp and team presentation in January, the Whole Athlete-Specialized Development Team got off to a fast start to the 2011 season with three wins in two days and in two disciplines over the President's Day Weekend. Alec Kassin took the win in the Cat 3 Cantua Creek Road Race, while Nick Newcomb followed suit with the victory the very next day in the Pine Flat Road Race. Meanwhile, Riley Predum took the win in his first race as a U23 Pro on the mountain bike at the TBF Challenge XC Race. Stay tuned for more exciting team news!
For more information about how you can help our youth and the future of cycling, please visit http://www.wholeathlete.com/team.htm and http://www.velodevelopment.org.
Recipe: Granola-Cessity
by Abbie Durkee
Ingredients:
1/3 cup Coconut Oil,
1/2 cup Maple Syrup,
1/2 cup Honey,
6-10 cups of Oats
1 cup of almonds, chopped coarsely
1/2 cup shredded coconut
1/4 cup dried blueberries
Preheat oven to 325°. Pour oats onto large baking sheet, sprinkle with nuts and coconut. In small saucepan over med-low heat, measure coconut oil, honey, and maple syrup, heat just until melted and combined; pour over oats. Stir until oats are well coated. Bake in oven for 15-20 min checking frequently for browning. When lightly tan, stir edges in towards center. Repeat every 10 minutes until evenly golden. Remove from oven, sprinkle with dried fruit. Stir to combine. Let cool 10- 20 min. Store in air tight container
The best thing about this recipe is the flexibility. By using the highest quality of ingredients you can greatly improve the nutritional value of your Granola. Coconut Oil should be fresh and virgin, Maple Syrup should be grade A, Honey should be local, Oats should be organic and thick cut, even fresh coconut can be used and chopped coarsely. Nuts and dried fruit can range from cashews, to sesame,
flax, or chai seeds and raisins or dry cranberries to dehydrated apples (best if done in the fall when there is abundance). This blend offers sustained sustenance packed with nutrients that can be sprinkled on yogurt and fruit, enjoyed with milk (dairy or coconut), or even topping the weekend fresh banana muffin.
Have fun with it!