When I check the stats on this blog I’m always curious to see what search engine terms people are finding us under. There seem to be high percentage of hits for cycling related pain and injuries. Today there was a search that started:

“‘hovering’ in spin class and knee relate…..”

but the listing didn’t finish exactly what the person typed. I can only assume it was, “Hovering in spin class and knee related pain/injuries.”

So, let’s address this topic in hopes that someone else will gain from it.

First, what is “hovering”….
Hovering is actually one of my secret weapons that I provide for the advance level riders that I work with. To me it’s akin to a Stealth Bomber. The competition doesn’t know it’s coming, doesn’t know what’s hit them until it’s too late!

When you hover, you are setting yourself of for a sprint. To describe the movement and how it works, if done correctly:

• you first shift up a gear (as you would normally for a sprint)
• then you raised yourself mere inches off the saddle, it should be a subtle movement that the competition cannot detect
• the transference of weight from the seated to hovering (or not quite standing) gives you extra power and speeds you up without the indication that you are about to take off
• hold the hover for 3 – 5 seconds, just long enough to pull you ahead of the competition and surprise them when you actually take off for the sprint

In road racing when a sprint is anticipated by the group everyone is listening and watching……waiting for someone to jump to it and attempt to take off from the pack for the win, either for a finish or a pream (pronounced: pream) lap. Why a hover works is because the pack is listening for the gear shift and anticipating your jump immediately into the sprint – it is almost a simultaneous action. So when the gear shift is not followed by the quick jump into the sprint the rest of the pack is not triggered. However you already have enough of a power boost and a slight advantage by the time you do jump from the hover into a full sprint AND your gearing is already set up to GO!

So know that we all are on the same page as to what a hover is, back to the “knee pain” part of the discussion….

Like every other technique on the bike, if the body is not positioned properly it opens the door for injured, strained or weak parts of the body to react with pain. Most definitely a hover can trigger pain in the knees because it requires a lot of quad strength to maintain the position. So the pain could be caused by a couple of things:

• lack of strength in the legs overall
• wrong distribution of the weight in the hover position

For the former my recommendation would be the addition of weight training.

For the later in order to distribute the weight evenly and utilize all the major muscle groups that can be engaged:

• hands should be out long, on the hoods of your shifters
• when you raise your seat, straight up, off the saddle it should only be an inch or two
• make sure your weight is distributed evenly over the centre of the bike, this should also feel like the weight is distributed evenly between the quads, hamstrings and glutes
• there should be very little weight on the hands
• shoulders should be relaxed

Today I sub’d in for a friend at another gym, and it’s always interesting to work with new groups. I forget all the odd positions and habits people get into on the bike because I have been working with most of my clients for so long that I have convinced them into proper riding position and rid them of ugly habits………..I’ve almost made my regular classes boring for myself!

One of the glaring things I came across today with the new groups was upper body position. Misplaced and tense upper body positions, which will ultimately lead to neck pain on the bike. If they don’t feel it in class, they most certainly will if they are putting in any sort of distance on the road.

Here are key tips in preventing neck and shoulder pain/ache from riding:

1. Make sure your reach isn’t too long. Meaning make sure your handle bars are the right distance from your saddle for your upper body length.
2. General rule of thumb for handle bar height is parallel with the seat or within an inch or two above or below, preferably not above (this puts too much weight/strain on the lower back)
3. Relax your hands. I always promise my spin students that they will never crash in my class. However, on real bike I realize you have to steer and brake, so focus on keeping the hands supple. Why? Easiest way to explain this is to do this short experiment:

• grab your handle bars really, really tight
• take notice of the tension that travels all the way up your arms, and likely into your shoulders
• now relax your hands
• feel the difference?

4. Bend your elbows back towards your hips. Not out to the side, this prevents you from bringing your shoulders down away from your ears.

5. When you bend your elbows this should bring your shoulders down. If it doesn’t relax your shoulders and let them drop down.

6. If you are road riding, remove your helmet visor. I have found that because the visor impedes your line of vision you end up holding your neck up higher that you do if the visor is removed and out of the way.

7. Focus on relaxing all of the upper body and pushing any energy that you want to use up top to your legs. After all it really is only your lower half of your body that propels you forward.

Time: 45 min
Type:  Trail Run
Distance: 8kms

So mother nature has been refusing to co-operate. I really wanted to get on my mountain bike today as I have missed my sweet ride. I think it’s been a couple weeks since I have actually been on my white steed. :{

But since the temperatures were hovering around 3°, we opted for a run instead of freezing our toes and fingers off.

The trail that follows behind the Capilano River and leads up to the Capilano Dam in Wetst Vancouver is a fantastic run. I especially like it because it’s  technical and forces me to work my brain picking the right lines between the rocks, roots, bridges, stairs – not unlike choosing the right line on the mountain bike.

But that wasn’t the main challenge today. Today was Vik’s turn to have a rough training day. When we run it’s usually her that leads out, but not today, which was my first clue that she wasn’t even close to 100%.  In all the training we have done together I have never seen her actually have a bad day once we are out playing. She is usually able to leave all behind, or work it out during the training session.

I could feel her frustration as soon as we hit the trails, and I flipped into trainer mode: “Relax your shoulders, focus on your breathing, let everything flow.”

“I am.” She shot back.

“Hmmmmmmmmm, okay it’s my turn to figure out how to turn this around for her.”  I can tell that she is just like me, doesn’t like it when her body holds her back, and gets frustrated and quiet. Now it’s my job to set pace, check in and pull her through it.

What I have found is that the key is not taking anything personally. This had nothing to do with me, and all to do with her not feeling 100%. I settled the pace back and adjusted according to where she was at behind me. I let her stay far enough back to see if she would sort it out in her own time, but not too far so that I couldn’t hear her pace, reactions and worked to give her motivation to keep going. I found it a fine balance to not check in verbally with her too much. And occasionally offered words of encouragement.

This all seemed to work, but I still need to have a conversation with her about how to best encourage her through sessions like this. This race is going to be ALL about working together and communication will be KEY!

Time: 1 hr 50 min
Type: Road Ride
Distance: 38kms

We actually did train on Thursday, I forgot and Vik just said, “Yeah, we did train Thursday! We rode in the f*ing snow!! How could you forget?!”

Quite possibly I chose to forget! It wasn’t just the snow, it was the route itself which was BRUTAL, only to be insulted by an incredible freak hail/snowstorm!

We rode on the North Shore and headed out Indian Arm road. Vik chose the route today and I got a good laugh after we headed down, down, down, down to the pier at our half way point, and Vik exclaims, “I remember this road being flat……..”
ha! NO. Though, I’ve found our spot for hill repeats. At one point it was so steep heading back up that I actually spun out on my bike tire and we had to walk up part of the climb back, up, up, up.

No sooner did we hit the flat road then did ice pellets start stinging my face! Within 3 minutes the road was no longer black asphalt, but white and sketchy. Like the cold wasn’t enough to endure. Vik took a pic which I hope to upload soon, it’s good for a repeat laugh. We certainly had one then.

Well, the title says it all. A stressful week with a lot of spill over. Left wondering: when will it end?!

Worth Mentioning:

Rest days are a necessity it’s been proven. But sometimes it’s just hard to sit around, do nothing and rest! Yeah, okay, there is always “stuff” that needs doing, work, chores, grocery shopping, etc, but when your body gets used to training every day, it’s hard not to crave the adrenaline and endorphin rush that accompanies training.

I have often found for myself that if I go too many days in a row without exercise of any sort I am just rank to be around. I get cranky and it kinda sucks to be around me. My body feels like it has this caged up energy that vibrates in an annoying way, just begging to be spent. I haven’t found a remedy for this except for to get on my bike, go to the gym or head out for a run.

Time: 1 hr
Type: Spin Class – Time Trial Simulation

Worth Mentioning:
I really thought that after 160kms in two days my legs would be DONE. It’s the longest I have ridden in over 4 years. And I am actually kind of embarrassed to admit that even when racing Pro Elite I only did 2 or 3 training rides that were longer than 100kms! However much to my surprise when I got infront of the class my legs were good to go.

Once I was warmed up I decided to simulate at TT (time trial) which would be the 7th day of the race in Whistler. Lower kms, more speed. My poor clients, I think I made them hurt. But for some reason they don’t seem to mind!

Time: 3.75 hrs
Type: Road Ride – rolling flats
Distance: 100kms

Worth Mentioning:

This was the ride where we really learned to work together.
[read as: Karley learned to swallow her pride!].

After a strength testing ride into Victoria the day before my Iliotibial Band Syndrome was really acting up in my right side, causing me a sharp and burning pain in the head of my outer quad, as well as issues with my lower back and hip as my body tried to compensate.

Thirty kms into the ride Vik figured out I was struggling, as I was unusually quiet. We stopped and she asked how I was doing, and I said, “You aren’t going to like the answer……I think we should head back to Vancouver, and not to Nanaimo.”

Our plan for the day was to leave Victoria, head to Brentwood Bay, catch the Ferry to Mill Bay, cutting out the nasty Malahat, and see how far we could make it (not really knowing the real distance) with our sights set on Nanaimo. But with the pain I was experiencing, and not being used to carrying a full pack on a ride, I didn’t think I could make it…..

Worse, I was frustrated and caught up in my own internal negative worries……
“Am I going to be able to finish the ride or will that cause more permanent injury?”
“How am I supposed to train if this keeps up?”
“Will I even make it to the race?”
“Should I bail today, but I’m not a quitter.”
“I always pull my own weight, and I can’t, and I don’t want Vikki pulling me through this.”
“I hate being weak.”
etc………

And all that incessant internal chatter, that was just making me cranky.  Not a very condusive, or considerate space to be in with your race partner in the middle of an adventure. I’m a big believer in it’s okay to be cranky, but be cranky with yourself, don’t make others have to deal with it. I SO needed to turn my headspace around, but with all these thoughts and fears swirling around me head, I was feeling stuck…..

In steps my silent-super-hero teammate. “Tell you what. I don’t want to go back to Vancouver to ride this weekend. So I say we get on that Ferry, and see what the other side brings. I’ll pull, if we hold a moderate pace, I’m feeling great and totally fine with pulling and saving your knee. Let’s just put in the miles. If we have to stop 1/2 way to Nanaimo, that’s cool, we’ll get hotel room and ride the rest tomorrow………work for you?”

I’m sure I looked like a frustrated little kid, fists clenched, just shy of stamping my foot, “But I don’t want you to have to pull me. I’m not a quitter, I hate holding people back, and I pull my own weight. You shouldn’t have to pull the whole way!”

Vik calmly replies, “Look, this race is about pacing yourself, it’s not about going full on all the time. I remember in the Trans Rockies, the roadies and Europeans were blowing up all over the place because that’s what they thought they had to do. The teams that did well paced themselves and worked together. I’m happy to pull, and I know we both want to finish this ride in Nanaimo. So are you in?”

All I can remember thinking is, ‘Gawd, you ROCK!’
Right there my beliefs were confirmed, I had the perfect race partner for me. Someone who knows when to push me and when to support/encourage me, and intutively how to do that. I can only hope she feels the same about me!

After a lot of stretching before and on the Ferry my knee felt a lot better. When we found much more even rolling flats on the other side of the Malahat, and a sign that read: “Nanaimo   75km”, I knew we were good to go, and that this was totally doable in a day! To say I was excited was an understatement!

Man, we ride amazing together! We draft well. We are able to tell when one is starting to drop off and switch up who is pulling without a word. We require fuel around the same time and are good at watching the other to reminding ourselves to keep hydrated.  Best of all we are great at encouraging the other when we need it most.

I’m could say it was luck that Vik and I ended up meeting and deciding to tackle this race together. But honestly, I kinda think it was one of those things that was meant to be!

Article written and provided by: Dr. Debbie Wright

Did you know that knee pain (or patello-femoral pain) accounts for one quarter of all cycling problems?

While cycling can provide an amazing workout without the repetitive high-impact forces (like those associated with running), it is in fact associated with a great number of overuse injuries. Patello-femoral syndrome, which is the most common cycling injury, accounts for around 25% of all cycling related complaints.

Biomechanical irregularity of the knee joint, along with demanding training, are believed to be responsible for most cases of chronic knee pain in cyclists. These irregularities are believed to put excessive pressure on the cartilage within the knee during the constant knee flexion and extension associated with cycling.

This produces degeneration of the knee cartilage and other structures. As the cartilage degenerates, more stress is put on the bones as they compress, producing pain and inflammation.

Why do people develop biomechanical problems with their knees? Explanations abound, including weak quadriceps (most notably the vastus medialis oblique), over-pronating arches, poor flexibility, genetic structural problems, improper bike set-up or poor equipment.

Training aspects that could aggravate the knees include excessive hill training, riding slowly in high gear and a sudden increase in training volume. Interestingly, research has shown that most cyclists with knee pain have too much side-to-side swinging of their knees during the down-stroke of their pedal cycle.

Usually, people will feel pain in the front and inside of the knee, which is hard to pinpoint. Often people will say it is inside the knee, or under the kneecap. Activities that can worsen the pain include walking up and down stairs, sitting for prolonged periods of time, squatting and of course riding.

If you’re a cyclist who develops knee pain, your first line of defense should be the familiar RICE – rest, ice, compression and elevation. Most cyclists with knee pain will find that this relieves the symptoms quite quickly.

It is important to note that this self-therapy will only serve to reduce the symptoms, but will not resolve the biomechanical problem that is causing the pain. Therefore, the pain will return when you go back to your regular training.

Your ultimate goal is to improve your joint motion, flexibility and strength. The quadriceps muscles need to be strengthened, abnormal biomechanics of the lower limb need to be identified and corrected, and training errors need to be rectified.

When introducing hill training or when increasing your training volume, be sure to do so in a gradual and measured manner. You may also add in some spinning, or cycling at low gears in order to maintain volume while minimizing stress on the knees.

If you are unsure of the source of your knee pain, or are unable to manage the condition on your own, consult a chiropractor. A chiropractic doctor can diagnose a specific cause of your pain, provide treatment to manage the condition, and prescribe sport specific and injury specific rehabilitation exercises.

I’m excited to announce that we have a new member of the Wings of Steel Sports Science Team!

Dr. Debbie Wright is a fantastic addition to the team as she herself is an athlete and has worked with many cyclists at all levels.

I have been working with Dr. Deb…….um, rather she has been working with me now for over 4 years. I am a big fan of her approach to practicing with the combination of soft tissue therapy and traditional chiropractic, as well as providing follow up exercises in order to improve treatment and work on prevention. Proact, instead of react!

And I’m excited to follow this post with an article on knee pain written by her………and to let you know that if you have any cycling/chiropractic related questions, ask away in the COMMENTS area below, in this or any post, she’s happy to provide the answers!!