Stretch it Out For Better Flexibility: Part One
Following is a series of stretches that every cyclist should do before and after each ride to improve flexibility, recovery and performance – on and off the bike.
Dynamic vs. Static Bike Fit
Though many have trusted a static fit for their fit needs, a dynamic fit that includes real-world power conditions provides a more accurate portrait of how your body interacts with your bike while riding. The benefit? Comfort and efficiency.
The Fitter FAQ’s: Your Most Frequently Asked Questions – Answered!
The Bike Coach, Rick Schultz, answers our most frequently asked questions! Swollen feet, pains, cramps, hoods vs. drops, pain vs. suffering … ready set – GO
Best HIIT Workout While Training (or Anticipating) for SoCal Crits
The HIIT (High Intensity Interval Training) workout described in this article was my favorite kind of training, and resulted in the most gains for strength (power) and stamina. This total workout, including warmup and cool down is only 51 minutes.
Adjustments With Cleat Wedges Without First Addressing Pedal Stance Width Can Lead to Long Term Problems
After addressing pedal stance, the cyclist ends up with correct cleat placement, knees that track straighter and no accumulated knee pain after steep climbs or long days in the saddle. Wedges are too often used to align displaced knees at the detriment of long-term pain-free cycling.
Interested in Crit Racing? Start Here, Finish First
For those not familiar with BRP, the program is sanctioned by USA Cycling to provide survival skills to new racers through training disseminated by coaches registered as Category 3 or higher.
Tools and Techniques for Addressing Foot Pain or Discomfort While Cycling
If your feet are either valgus or varus, they do not sit flush to your shoes, which can induce muscle fatigue. This can lead to foot pain in the metatarsals, or sesamoids, the delicate tendons that make up the ball and inner area of the foot.
The Essentials to Handle Flats, Sticky Situations, and Rough Roads
The basic carry for any adventure by bicycle should include a phone, your house keys, a drivers license or state issued ID, and optionally a cash or credit card) depending on the destination and distance). Now consider when out on the road, or on your MTB, the number one problem cyclists encounter is a flat tire.
Knee Pain May be Eliminated By Replacing Crankarms
The Bike Coach Rick Schultz has collected crankarm length data from his years of bike fit clients. During the bike fit interview process, most of his clients volunteer that although they have had prior bike fits, and even been to a physical therapist or chiropractor, they are still in pain. Coach Schultz found a viable solution for knee pain, which includes adding shorter crankarms.
ATC: What are the most common problems you see when performing a bike fit?
There are several common problems I see when performing a bike fit, some of the most common include; incorrect cleat alignment, saddle positioning, and handlebar height. This article covers these common mistakes and how they are corrected.
ATC: Hand Numbness While Riding ? You Aren’t Alone
If you suffer from hand numbness while cycling, worry not, you are not alone. During the past 4 years of bike fitting, 75% of my clients have expressed that hand numbness is major issue they deal with while riding.
ATC: How Do I Train For a European Cycling Vacation?
Before you travel, you want to increase your cardio as well as condition your legs. Since most climbs in the France cycling package are 1-3 hours, you want to over train time so that you can easily last the climbing without cramping.
How Can Cyclists Protect Themselves Against Harmful UV Rays?
It seems that cycling apparel in the past few years is increasingly featuring sun protection as a standard feature, especially in “warm weather” gear. Ultraviolet Protection Factor, or UPF, indicates what percentage or fraction of UV rays can penetrate the fabric.
ATC: How to Pedal Like a Pro
Ever wonder why the pros are so fast? They pedal differently than you and me. World Tour professionals start applying power to their pedal stroke much earlier than the rest of us, and they also ‘power off’ much later than the rest of us do too.
ATC: What do the terms BDC and TDC mean in relation to cycling?
Bike Coach Rick Schultz answers one reader question about what the terms BDC, or bottom dead center, and TDC, or top dead center, mean with regards to cycling and pedal stroke. A short answer to that question you never asked, but always wanted to know.
ATC: My lower back is sore during or after a ride. What can I do?
To answer the common question as to why a cyclist may be suffering from lower back pain, I identify four possible common culprits that come to mind, along with a couple of stretching exercises to help with pain and tightness.
Recommended for the Bike Fitter and Experienced DIY-er, Ergon Cleat Tool
I tested Ergon’s TP1 DIY Cleat-Fitting Tool. Having been trained in correct cleat placement and having fit hundreds of cyclists, this review is based on what I have experienced over many years of bike fitting.
ATC: The Numbers Behind Upgrading With Ceramic Bearings
The bike coach identifies the benefits of switching to ceramic bearings, and how you can upgrade with weight loss and serious coaching/training. The more of these that you do, the more fit and faster you will be.
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