bike fit

How to Become INVINCIBLE!

I’m so pleased to announce two workshops on topics I’m most passionate about professionally and personally… running and cycling.   Over the past 14 years as a medical provider, I have traveled (Germany, England, Saskatchewan, and all across the US) , studied, shadowed, and learned from the best to gain better skills and techniques in treating runners and cyclists.  Through our various technologies and lab quality equipment, we have been able to test and perfect running and cycling technique cues and exercises to pass on to athletes.

Two workshops in one day… ideal for the runner, the cyclist, and the triathlete!

Cost:  $50 PER clinic  Both clinics:  $100   Payment in full reserves your spot.  SPACE IS VERY LIMITED!    Payments accepted:  cash, check, visa.

When:  Saturday, Sept. 10th

Running:  10:00am-12:30pm

Cycling:   1:30pm-3:30pm

Where:  InnersportPress Play:   1250 Addison St. Suite 102, Berkeley, CA 94702

Sign up:   Sign up online here!   If taking both clinics, please sign up for both individually.

Disclosure:  No refunds, but transfers accepted.  SPACE IS VERY LIMITED so sign up early!

 

 THE INVINCIBLE RUNNER

 

Invicible Runner2

THE INVINCIBLE CYCLIST

Invicible Cyclist Sept2016

 

 

 

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Press Play Outdoor Ride!

South Gate of Mt. Diablo

Looks like we will get a break from the rain and cold this Saturday, February 6th as projected temps will be in the mid 60’s.

We will be taking our group ride outdoors for an LSD consisting of about 40 miles (Inspiration Point to Danville Peets- may be more if you bike to Inspiration Point or Orinda Bart) with about 2,000 feet of climbing in ZONE 2.    Two start options to help with those living in various places in the east bay or those who may want to bart and cut the distance to a flat 32 miles.

Start Option A:    Meet at Inspiration Point at 9:55AM via bike or car.  ROLL at 10:00AM.  About 40 miles with a climb back up Wildcat to Inspiration Point.

Start Option B:    Meet at Orinda Bart at 10:25AM via bike, car, or Bart. (Orinda Bart to Danville Peets and back is relatively flat and about 32 miles.)  ROLL 10:30AM so you can join the group coming from Inspiration Point.

Where we are going:

We will ride together to Danville Peets where we will see all the other spandex-wearing folks in the east bay, refueling with grub and coffee then ride back towards Orinda Bart.  Here you have the option of BARTing home or driving home if you drove to Bart, or you can continue up Wildcat Canyon back to Inspiration Point.  There is also the option of heading home by bike to Oakland via Moraga Way, Canyon, Pinehurst, Skyline.

In keeping with our Pre-Season Power classes, we recommend staying in Zone 2 for most of the ride with some optional surges in Zone 3 and 4.

HELMETS REQUIRED!  No exceptions.

To take into account:

This is not a non-drop ride.  You should be able to ride minimum 13 MPH on flats though anyone can join as long as you have the route slip.  You should also feel comfortable riding in a double paceline (as we might do on Danville Blvd.)  If you are riding with aerobars, give yourself plenty of room in case of a sudden need to stop.  You should be adept at changing a tire in case you find yourself alone with a flat.  Bring phone, credit card/cash, extra tubes, pump/cartridges, nutrition, water, etc.  No sag as this is an unsupported ride.

Questions?   Email drjess@innersport.com

 

 

Notes from MapMyRide.
0miHead southeast on Nimitz Way toward Wildcat Canyon Rd 
0.01miTurn left onto Wildcat Canyon Rd 
2.48miHead northeast on Wildcat Canyon Rd toward San Pablo Dam Rd 
2.48miTurn right onto Camino Pablo 
4.75miTurn left 
4.76miHead northeast on Brookwood Rd toward Brookwood Rd 
4.84miHead northeast on Brookwood Rd toward Moraga Way 
4.84miTurn left onto Moraga Way 
4.89mi At the traffic circle, take the 1st exit onto Bryant Way 
4.9miHead northeast on Bryant Way toward Vashell Way 
4.96miSlight right onto Vashell Way 
4.96miHead east on Vashell Way toward St Stephens Trail 
4.99miTurn left onto St Stephens Trail 
4.99miHead north on St Stephens Trail toward St Stephens Dr 
5.96miHead northeast on St Stephens Trail toward St Stephens Dr 
5.97miTurn left onto St Stephens Dr 
5.98miTurn right toward Hidden Valley Rd 
6.13miSlight right onto Hidden Valley Rd 
6.14miHead east on Hidden Valley Rd toward Juniper Dr 
7.09miHead southeast on Hidden Valley Rd toward Acalanes Rd 
7.1miTurn left onto Acalanes Rd 
7.37miHead northeast toward Mt Diablo Blvd 
9.39miHead east on Mt Diablo Blvd toward Moraga Rd 
9.39miTurn right onto Moraga Rd 
9.52miTurn left onto Moraga Blvd 
9.53miHead east on Moraga Blvd toward 1st St 
10.41miHead southeast on Moraga Blvd toward Hawthorne Dr 
10.41miTurn right onto Hawthorne Dr 
10.46miTurn left onto Lafayette/Moraga Regional Trail 
10.46miHead southeast on Lafayette/Moraga Regional Trail toward Reliez Station Rd 
10.71miHead southeast on Lafayette/Moraga Regional Trail toward Reliez Station Rd 
10.86miHead east on Olympic Blvd toward Olympic Oaks Dr 

12.41miSlight left to stay on Olympic Blvd

Walk your bicycle

 

12.42miHead southeast on Newell Ave toward Magnolia Way 
12.84miTurn right onto Lilac Dr 
12.84miHead southeast on Lilac Dr toward Arbutus Dr 
13.11miTurn right onto Lancaster Rd 
13.12miHead southeast on Lancaster Rd toward Westwood Ct 
13.78miHead south on Lancaster Rd toward Castle Hill Rd 
13.78miTurn left onto Castle Hill Rd 
14.02miTurn right onto Danville Blvd 

14.03miHead southeast on Danville Blvd toward Crest Ave

Destination will be on the left

 

14.41miHead southeast on Danville Blvd toward Horsetrail Ct 
16.45miHead northwest on Danville Blvd 

18.19miHead southeast on Danville Blvd toward Stone Valley Rd W

Destination will be on the right

:37.8508028:-122.03284810000002:2806 

18.89miHead southeast on Danville Blvd toward Nadine Pl Continue onto Hartz Ave:37.8254511:-122.00385360000001:91 
19.4miHead northwest on Hartz Ave toward Railroad Ave Turn left onto Railroad Ave:37.8248508:-122.00319509999997:822 
19.95miHead northwest on Railroad Ave toward Church St Turn left onto Hartz Ave:37.8232169:-122.0014837:233 
20.65miHead northwest on Hartz Ave toward Railroad Ave Continue onto Danville Blvd:37.8254511:-122.00385360000001:1033 
22.4miHead northwest on Danville Blvd toward Gentle Creek Pl:37.8313588:-122.01287100000002:2806 
24.43miHead north on Danville Blvd toward Scripps Haven Ln 
24.82miHead northwest on Danville Blvd toward Castle Hill Rd 
24.82miTurn left onto Castle Hill Rd 
25.07miTurn right onto Lancaster Rd 
25.07miHead north on Lancaster Rd toward Fieldgate Ln 
25.72miHead northwest on Lancaster Rd toward Lilac Dr 
25.73miTurn left onto Lilac Dr 
26miHead northwest on Lilac Dr toward Newell Ave 
26.01miTurn left onto Newell Ave 
26.42miHead northwest on Newell Ave toward Olympic Blvd 
26.43miTurn left onto Olympic Blvd 
27.29miSlight left to stay on Olympic Blvd 
27.98miHead west on Olympic Blvd toward Reliez Station Rd 
27.99miContinue onto Lafayette/Moraga Regional Trail 
28.13miHead northwest on Lafayette/Moraga Regional Trail toward Hawthorne Dr 
28.37miHead northwest on Lafayette/Moraga Regional Trail toward Hawthorne Dr 
28.37miTurn right onto Hawthorne Dr 
28.42miTurn left onto Moraga Blvd 
28.42miHead northwest on Moraga Blvd toward Victoria Ave 
29.3miHead west on Moraga Blvd 
29.31miTurn right onto Moraga Rd 
29.44miTurn left onto Mt Diablo Blvd 
29.44miHead west on Mt Diablo Blvd toward Plaza Dr 
30.25miSlight right to stay on Mt Diablo Blvd 
31.44miSlight left 
31.46miHead southwest toward Acalanes Rd 
31.47miSlight left onto Acalanes Rd 
31.74miTurn right onto Hidden Valley Rd 
31.74miHead northwest on Hidden Valley Rd toward Knox Dr 
32.7miHead west toward Hidden Valley Rd 
32.86miTurn left onto St Stephens Dr 
32.86miTurn right onto St Stephens Trail 
32.87miHead southwest on St Stephens Trail toward Vashell Way 
33.84miHead south on St Stephens Trail toward Vashell Way 
33.84miTurn right onto Vashell Way 
33.87miHead southwest on Bryant Way toward Bryant Way 
33.93miHead southwest on Bryant Way 
33.93miAt the traffic circle, take the 1st exit onto Moraga Way 
33.99miTurn right onto Brookwood Rd 
33.99miHead southwest on Brookwood Rd toward Orinda Theatre Square 
34.06miSlight right 
34.07miHead west on Camino Pablo toward Santa Maria Way 
36.34miTurn left onto Wildcat Canyon Rd 
36.34miHead southwest on Wildcat Canyon Rd toward El Toyonal 
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Hacks to Training Like a Pro

Jelly Belly
We are excited to have a our friend and nutritionist, Anna Foletta, contributing to our blog, kicking off the new year right for athletes with full-time jobs and families.

Hacks to Training Like a Pro

by Anna Foletta

 

Professional Triathletes get paid to train, eat, drink, and sleep. And then, do it all over again. Not to mention weekly massages, chiropractic adjustments, personalized meal plans and prepared meals.

The average age grouper – even the elite age grouper—can’t compete with that. With grueling work schedules, family demands and whatever else life decides to throw your way, it can become more than overwhelming to keep up.

Acknowledging that you don’t have the flexibility and/or the budget for these luxuries isn’t the end of your tri career.

Implementing these 6 hacks now, will help you create real-life recovery habits before the season starts!

 

  1. Don’t de-prioritize your Z’s because it’s not the night before a big race. The body’s internal recovery and repair system is hardest at work while you’re sleeping and while you may not be able to take a nap on a daily basis you CAN aim for quality sleep on a nightly basis.
    • Set the temperature in your room to cool
    • Keep bedroom lighting dim & avoid artificial lights / electronics
    • Make tomorrow’s ‘to do’ list if your mind tends to wander
    • Wind down early – hours slept before midnight are proved to be most beneficial
    • Supplement with Magnesium and/or Tryptophan if you struggle with falling asleep
  2. Eat for the season – tri season that is – not the holidays.   That doesn’t mean you can’t indulge at the office party, but you should be thinking about nutrient density as your daily fuel source.
    • Try adding these nutrient rock stars to your weekly regime to boost mineral and vitamin stores that often get depleted in athletes;
      • Bone Broth
      • Liver
      • Collagen
      • Dark Leafy Greens
  1. Plan for recovery. Whether you’re a working athlete, parent, or caregiver – you’ve got a busy schedule and sometimes that calls for fitting in an impromptu training session when schedules permit. Ensuring that you’ve got some carbs and protein in shortly after finishing can make a HUGE difference when it comes to muscle fatigue or soreness going into your next training session.recovery
    • Aim for 4 grams of carbs to every 1 gram of protein after an endurance training session.
      • Real Food: Banana + 2 Tablespoons of Nut Butter
      • Bar Options: Bonk Breakers, Lara Bars
    • Aim for 2 grams of carbs to every 1 gram of protein after a strength training session.
      • Real Food: Egg / Potato Salad (3/4 C Potato, 2 Eggs)
      • Bar Options: Dales Raw Bars, Vega Sport
  1. Hydrate.  The combination of colder weather, fewer and/or less intense workouts can lead to a decrease in water consumption.
    • Have a glass of pure H2O on your desk as well as a water bottle in the car making it convenient to stay hydrated.
  2. Restore.  Sooth achy muscles from the outside – in!
    • Soak in an Epsom salt bath weekly. Epsom salt can be found inexpensively in the first aid aisle of your local drug store.
  3. Train as you plan to race. When it comes to your sports nutrition don’t leave it to the last minute. Liquid, solid, real food, or a combination – if you’re looking to implement a new strategy next season start working out the kinks now.

 

Resources:

About Anna Foletta:  20140618_155317

Anna Foletta is a Nutrition Consultant that focuses on sports performance, hormone balancing and gut management. She has been an athlete her entire life, ranging from softball, to triathlon to ultra-running.  Anna’s goal is to help you balance your internal environment while continuing to do what you love!”   Questions? 

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Exercises for the Foot Core

"Gray444" by Henry Vandyke Carter - Henry Gray (1918) Anatomy of the Human Body (See "Book" section below)Bartleby.com: Gray's Anatomy, Plate 444. Licensed under Public Domain via Wikimedia Commons - https://commons.wikimedia.org/wiki/File:Gray444.png#/media/File:Gray444.png

“Gray444” by Henry Vandyke Carter – Henry Gray (1918) Anatomy of the Human Body (See “Book” section below)Bartleby.com: Gray’s Anatomy, Plate 444. Licensed under Public Domain via Wikimedia Commons – https://commons.wikimedia.org/wiki/File:Gray444.png#/media/File:Gray444.png

IT’S ALL ABOUT THE FOOT

 

Please join Dr. Jess of Innersport and Press Play for an informative and active foot exercise session on Thursday, January 21st, 2016 at Sports Basement Berkeley and Wednesday January 27th at Transports Solano Ave.

 

For:  Anyone standing, moving, jumping, running, throwing, or playing while on his/her feet.   The exercises will be easy to implement even for those with busy lives. For adults and teenagers.

What:  Foot exercises to rehab and strengthen feet, improve running, squat, sport performance, and prevent injuries up the kinetic chain.

Both Transports and Sports Basement will be generously giving 20% off coupon for those attending!

Why:  The foot and hip are intimately connected and communicate at all times when you are on your feet.  Research and clinical experience has shown us that once an injury occurs to the foot or ankle, the hip is affected.  Unfortunately, the knee is caught in between.  Therefore, we will review foot exercises to keep the foot/ankle, knee, and hips happy.

 

When and Where:

 

 

  • Wednesday, January 27th 7:00-8:00PM:  Transports, Solano – 1559 Solano Avenue
    Berkeley, CA 94707
    510-528-8405

 

Bring:  Pen and paper or phone with camera/video capabilities, yoga mat and/or towel, and bare feet!

REGISTRATION:  Register here…   You MUST register AND attend to receive all exercises in video format as well as 20% of coupon from Sports Basement and Transports.

Cost:  Free to Sports Basement, Transports, Innersport, and Press Play family and friends!  Grab a friend.  Bring your teammates.  Share.  Tweet.  Spread the word!

 

 

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December Performance Cycling Class Promotion

Indoor Cycling Computrainer Class
December Deal!

Just in time for our next two FTP Test Classes, rainy weather, short days, and pre-season prep, we are offering a promotion for our 10-pack pass.  Gift Certificates available!

For the entire month of December, we are offering a promotion for the 10-pack pass for our Indoor Cycling TRAIN WITH POWER classes.   Normally $243, you can get a 10 pack pass for $200.  

How:  Sign up here and use PROMO code:  DECEMBER2015

Code Expires:  December 31, 2015.  Classes do not expire.

Gift Certificates: available just in time for the holidays!  Click here.  

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Top 3 Injuries Due to Poor Saddle Choice

Before and After Bike Fit and Saddle Change

Before and After Bike Fit and Saddle Change to ISM Adamo

Being a bike fit studio with a sports medicine background, we see our fair share of poorly fit bikes. More often than not, we find that along with a poor fit, cyclists are sitting on a saddle that is not ideal for their particular anatomy, posture, and range of motion deficits.  We have found that what may work for one individual can be disastrous for another.  Much like a fingerprint, each cyclist brings to the bike a unique pedal stroke, anatomy, and list of previous injuries that can all affect how he/she sits on a saddle.

Looking at the saddle pressure data above, you will notice that a change in saddle resulted in a much more stable pelvis with no high pressure points, symmetrical pressure on the saddle, and more loading on the pubic rami due to better pelvic positioning. Listed below are the top 3 injuries we see in our office due to poor saddle choice.

 Saddle Pressure

1.  Low Back Pain.

Keep in mind, the lumbar spine is connected to the pelvis so where the pelvis goes, the lumbar spine follows.  Therefore, low back pain can be caused by two dysfunctional movements of the pelvis on the saddle:  too much side to side movement whipping the spine or the pelvis posteriorly tilted excessively, thus rounding the back.

Ideally, the pelvic rami and the front portion of our sit bones are anchored on the saddle.  When saddles are too narrow, the sit bones can fall off the edge causing side to side movement of the pelvis.

The shape of the saddle can cause some cyclists discomfort in the soft tissue area.  In order to avoid compression on the soft tissues, the cyclist will rock his/her pelvis backwards, thus rounding the back.  Hard efforts or climbing will increase force on the pedal, however, with the low back rounded, the core is not in position to stabilize the spine from the equal and opposite reaction of the pedal pushing back up into the cyclist.  Repetitive flexion of the lumbar spine will cause fatigue and eventually pain in the surrounding musculature and spine.

2.  Anterior Knee Pain.

Knee Pain Cycling

Just like the back, a posteriorly tilted pelvis can cause knee pain.  When the pelvis rocks backwards, the cylist can develop quadricep dominance and glute inhibition during the pedal stroke.  Overuse of the quad can pull on the patella tendon either creating patellar tendinitis/osis or bursitis.  Combine this with an alignment issue of the patella (due to any number of things), the patella may become depressed awkwardly into the groove of the femur resulting in Patellofemoral pain.   Ideally, the cyclists should be able to rock their pelvis forward, engaging the glute muscles.  However, this position is compromised when the soft tissue area is compressed due to a poor choice in saddle.

3.  Numb Hands or Neck Pain.

Bike Fit Angles

Once again a posteriorly tilted pelvis can be the culprit of pain on the bike.  Since the spine is unable to remain in a neutral position due to the cyclist sitting straight up on their sit bones, the back rounds into a C-curve, bringing the trunk AWAY from the handle bars and setting up the neck to look more down than forward as well as causing the scapulae(shoulder blades) to rotate forward on the ribcage.  With the scapulae winged out and forward and the neck cranking up to see the road, muscles such as the Trapezius become overworked, fatigued, and tight.  Furthermore, if the pedaling action isn’t holding the cyclist up because they are unable to maintain neutral spine, the arms will lock out causing undue pressure of the hands on the handlebars.  Artery and nerves can also become entrapped in the axilla (armpit) from the protracted (forward) scapula position.

Many shops and fit studios offer a risk-free saddle testing program giving you the opportunity to try out saddles before you buy.  At Press Play Performance Labs, we use saddle pressure analysis to find the right fit and saddle for each individual to help narrow down the saddle options before he/she takes them out for a test ride.  This gives us the most scientific process to determine which saddle may be the right fit for an individual.

Press Play Performance Lab offers saddle pressure analysis and comprehensive, science-backed bike fits. To schedule an appointment, click here.

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The Long and Short of Crank Arm Length

Cranks

The Long and Short of Crank Arm Length

By Ryan Moore

Recently, there have been very few things in the bike fitting world that have gotten me as excited as the topic of crank arm length. The antiquated anecdotes from 20 years ago and older have been steadily chipped away the past few years with numerous studies and their findings.

Leverage

Ah leverage, yes. The question of leverage is the most common thing that comes up when I am speaking to one of my athletes or bike fit clients about the benefit of  switching to a shorter crank. There are several studies that address leverage. However some of the testing protocols are flawed; not adjusting saddle height and setback for the different crank length etc. Furthermore, there are several variables that make it difficult to test accurately.  For instance, the new position with shorter cranks can ‘feel’ slower initially because the neuromuscular system needs time to adapt. I believe that with crank length there is a place for the need for leverage, however, it should never be at the expense of putting the riders’ body in a place of constant repetitive collisions with his or hers mobility restrictions. (And increase cadence and efficiency due to shorter crank arm means one can increase resistance which means one can go faster!)

Hip Mobility

One of the most important goals of any bike fit is to place the rider in the most neutral position possible. This means making certain that nothing about the riding position or any of the movements required to cycle are going to put the rider in a compromised position. Avoiding restrictions and asymmetries is the best way to accomplish this. The hips are the cornerstone of movement on the bike. We hinge from them to reach the handlebars. We also need the hips to be able to tolerate enough flexion to get around the top of the pedal stroke. Restricted hip flexion can be the hardest road block in getting someone comfortable and efficient on the bike and unfortunately is one of the most common dysfunctions I see with riders. This, paired with too long of a crank or even a ‘standard’ length causes a cascade of negative effects on the bike such as a rocking in the pelvis to allow room for the restricted hip to move.  Thus causing low back pain, knee pain, or sitbone pain to name a few. Additionally it can cause the knee to track outside the foot and hip due to hip mobility issues.  A crank that is too long (with reduced hip range of motion) can increase the chance of injury, compromise the riders ability to maintain a neutral posture and increase the ‘dead spot’, making it much more labored the get over the top of the stroke.

GP Manager

170 Cranks

GP Manager

165 Cranks same cyclist

 

Bike Fit: Handlebar Drop and Gluteus Recruitment

When we are able to take a cyclist of average height with moderate flexibility and hip function from a 175mm crank to a 170mm, a few things need to happen. First we need to replicate knee extension angle and knee forward of foot (or knee over pedal spindle) in the same zone as the original longer crank arm set-up. This is done simply by raising the saddle and moving it back. In this case we’d start with +5mm with the saddle height and -5mm with the setback as the rider is now ‘spinning a smaller circle’. This is generally just a formula to get the rider into a good starting point, and is best done by a professional in a bike fitting setting. After proper adjustments this will place the knee angle and knee-over-foot in the same place but with a much more open hip angle allowing freedom of movement. Now we can play around with affording the rider more handlebar drop which can take weight off the hands, and also allow the rider a lower torso angle to provide more gluteus power. Even if there are some imbalances in the pelvis, a more open hip angle will make the asymmetry less detrimental.

 

In Closing

Everyone’s body has different needs and requirements, but one of the most effective ways to optimize your position on the bike is trying shorter cranks. Getting fitted on an adjustable fit bike can be a great way to feel the differences for yourself while getting objective data with biofeedback measurements. As an initial skeptic, I incrementally went down in crank size from 175mm, 172.5 to 170mm with large improvements in comfort and power along each step. I am 6’2 with good hip mobility, shorter cranks don’t have to be for only those with range of motion issues, anyone can gain benefits of an adjustment such as this. Below, I recommend suggested resources for learning more.  I’d love to hear your questions and comments about bike fitting and/or crank arm lengths.

Ryan Moore is well known in the Bay Area and Northern California as an accomplished bike fitter and cycling coach. He is an aspiring CAT1 road racer and elite cyclocross racer.

Resources:

Ryan@innersport.com

http://www.cobbcycling.com/articles/crank-length-coming-full-circle

http://www.cervelo.com/en/engineering/ask-the-engineers/crank-length.html

http://www.recumbents.com/WISIL/MartinDocs/Determinants%20of%20Maximal%20Cycling%20Power.pdf

 

 

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