To stream line things a little more and add in some extra functionality I decided to merge this blog with my website for one stop access to all things Burnham Coaching. I am going to keep this blog up for a while but all new updates will be at Burnhamcoaching.com. Come check it out and let me know if there is anything more you want to see there. I have lots of good articles and posts in the works!
Thanks!
When you mention foam rollers to people you usually get one of two responses: ”Yeah, those are great! They make such a big difference” or you get some mumbling and cursing as the person walks away. Let’s be up front about this, foam rolling can hurt more than fixie hipster trying to ride rollers but it can be extremely helpful in improving scar tissue and adhesions, and improving muscle tissue quality.
The Grid Foam Roller
The Science behind Rolling
Using a foam roller is one way to practice self myofascial release (SMR) and is beneficial due to the autogenic inhibition principle. Autogenic inhibition is when the golgi tendon organ senses that tension within the muscle/tendon structure is becoming too high and to protect the muscle it stimulates the muscle spindles to release, thus lengthening the muscle. Basically this provides the same benefit as passive stretching but also helps improve muscle pliability, and removes soft-tissue adhesions and scar tissue. It is possible to get these same results from active release therapy or massage but those can get pretty expensive to do on a regular basis. Why not just self inflict the pain and reap the benefits at a fraction of the cost?
Equipment
There are a lot of foam rollers out there but the one that I like the best is The Grid from Trigger Point. It is a hard PVC pipe with a textured foam covering. The alternating texture on the roller allows you to adjust the relative firmness of the roller. To have a little more pressure you just roll on the wider grid, to have a little less you roll on the smaller grid. Since the foam roller has the PVC center it won’t breakdown with use and being only 13″ long it travels really well (I know you will want to take everywhere with you once you start using it!). Basically, this will be the only foam roller you will need to buy.
Click here to get your very own Grid Trigger Point Roller
So now you got the sweetest foam roller known to man, what do you do with it? A coach or personal trainer can help you create a customized program but the kind folks at Trigger Point have posted a lot of movements on their website. Here is also good general sequence provided by Cressey Performance:
It should be noted that there are some instances when using a foam roller would be counter indicated. I would not recommend rolling on areas that have been recently injured, have circulatory problems, chronic pain conditions, or on joints or bony structures.
Happy rolling!
Vilfredo Pareto, an Italian economist who lived over a hundred years ago, made the observation that 80% of the land in Italy was owned by 20% of the population. The further he looked into various events the more he learned that 80% of the results came from 20% of the time and effort. Or that 80% of the consequences come from 20% of the causes. While everything is not 80/20, that was observed to be the minimum in most cases and in many situations the ratio is even more skewed. So what does an old Italian economist have to do with making athletes faster and stronger?! Good question…
Pareto's awesome beard!
Let’s start by taking a look at how most endurance athletes approach their training. When we first swing a leg over a bike or lace up some running shoes all we have to do is put in some miles and we start seeing a noticeable difference in every workout. After a few weeks go by our improvement starts to slow and we figure we need to up the hours again. After all, if we could just quit our jobs and ride all day we would surely go pro in no time, right?! So we keep pouring on the miles, training as hard as we can on every ride. We become very efficient in squeezing in as much training time as we can. Even adding in an extra hour at lunch and eating at our desks. And what do we get from all this work? We get tired… There is a huge difference in efficient and effective. We can become very efficient at burning calories and pushing super hard on every ride but if the end result of that hard work is making the 20% of the training that truly matters a sub-par effort, than your shooting yourself in a very tired foot.
Don't do this!
So I can hear what ya all are saying, what is the 20% that really matters? That is probably the most important question and it varies with each athlete. What are your goals? What are your strengths and weaknesses? How long have you been training? Did you wear parachute pants in the 80s?
Nice parachute pants!
If you are self coached it can take some real soul searching to determine what is the 20% that really matters. Here is a hint: you know that workout you tried before that you really hated? Yep, that one. That is the one that you should probably be doing. We hate doing what we are really not good at and hence, really should be doing. I am not saying you can’t do what you really want. Just 20% of the time do the really hard work that makes the biggest impact in your fitness and don’t let the other 80% of the fun stuff jack up your ability to do that 20% really friggin’ hard.
Since the last post had a lot of words and no awesome photos I thought I would make up for it with a fun mountain bike video taken in Fort Ord yesterday. The dirt is tacky. Get on the trails if you can…
After I posted my winter training article I have had a few people email me asking for a little more explanation on my recommendation to do some stability and mobility work in the winter. Without getting into any specific exercise prescriptions I thought it would be helpful to drop a little more science on the topic.
Basically, for our bodies to work effectively some joints should have good range of motion and freedom of movement (mobility) and others should have significant strength to prevent movement and provide a strong foundation (stability). For example, hips should be very mobile (especially in extension) and our lower backs should be very stable. When sufficient mobility exists in the hips it helps our lower back be stable and pain free; and when the lower back is stable it provides a solid foundation for the hips to move. This is especially important for runners as tightness in hip flexors will pull anteriorly on the lower back causing it to have excess movement with each stride.
Typical lower back pain
When a portion of the body that is designed for stability becomes mobile it usually results in pain or other movement dysfunction or inefficiencies. This can also be seen with cyclists as tight hip flexors can cause more lower back mobilty on the bike as well. To compound this, cyclists are actively using hip flexors through out the pedal stroke to pull up on the pedals on the upstroke which can cause lower back movement if the anti-flexion muscles aren’t strong enough to resist the pull.
So how can we improve this movement pattern? By doing a series of hip mobility work and anti-movement lower torso work.
Hip Flexors
Hip mobility should focus around stretching the hip flexors including the tensor fasciae latae muscle and IT band (extension), and the adductor muscles (inner thigh) at different points of flexion and extension. Core work should be focused on anti-extension, anti-flexion, and anti-rotation movements. Note that this is specifically anti-movement work and not the typical crunches most people do for “core work.” Our lower torso is designed to be stable and training that portion of our body with movements is at best not effective and at worst can cause injuries. Planks, side planks, and pallof presses are all good exercises to train core stability.
This is just one example in the body. Thoracic mobility, posterior muscle function (particularly the glutes), and ankle mobility are all common movement issues with endurance athletes that should be addressed to improve performance and comfort. If you have had pain or overuse issues through out the season a functional movement screen is a good place to start to address these issues.
I haven’t even touched on tissue quality or self-myofascial release techniques yet. I will drop that science in a future post…
This bike is definitely very fast!
One other common I have found is that if you are having any sort of foot pain, Superfeet insoles will most likely make them feel better. Most cycling shoes these days have flimsy, non-supportive insoles that I think is a result of manufacturers wanting to cut costs and reduce weight. Over time, not supporting the bony structures of the foot can result in hot spots, Morton’s Neuroma, and general foot discomfort. None of which will help in making you fast. I have found the Superfeet insoles to be a very effective fix that can not only help improve foot comfort but also help with issues further up the kinetic chain (i.e. knee, hip, lower back) plus they play nicely with any sort of cleat or insole wedging you may use to properly align the ankle.
Yellow Superfeet
Generally I recommend the yellow or black Superfeet to be the most effective in road shoes since they allow for a little more heel lift in the sole of the shoe. The blue tends to work better with mountain bike shoes or road shoes without excessive heel lift. Of course, the use of any insole system like the Superfeet is best done by looking at the complete bike fit and making sure any necessary wedging is in place, but I have found it to be a very effective solution for improving foot comfort.
Have you tried Superfeet insoles? Have they worked to improve your comfort? Let me know in the comments section below.
Yeah, I know I just posted an article about sleep but I just ran across this study that I thought was interesting. Don’t worry, this will be a quick one.
A recent study published in the Annals of Internal Medicine looked at the connection of calorie restriction and sleep deprivation. For two weeks the participants ate 10% lower calories for two weeks with half of the participants told to sleep for 8.5 hours per night and the other half to sleep for 5.5 hours per night (actual reported sleep times were approximately 7.5 and 5.25 hours respectively). While both groups loss both fat and lean mass (muscle), the high sleep group loss on average 80% fat versus the low sleep group loss only 48% fat. So you will lose weight if your sleep deprived but almost half will be muscle loss that will lower your resting metabolic rate making it more likely that you will put the weight back on (which by the way will be 100% fat). The end result being your back to the same weight although weaker with less muscle mass. Awesome!
I would argue that most weight loss programs are more effective in the long run if you are including some strength training to limit any muscle loss. Athletes that go through a weight gain cycle (beer and corn dogs) followed by a quick weight loss cycle every year so they can return to their in-season weight without a good quality strength program are making themselves weaker every year. Not a good way to make year-to-year gains.
The investigators further determined that lack of sleep has a harmful impact on carbohydrate metabolism and endocrine function (primarily cortisol release). The effects are similar to those seen in normal ageing and therefore sleep debt may increase the severity of age-related chronic disorders. Not a good thing for being a high performing athlete.
Sorry for the lack of photos on this post. Here is one for your visual pleasure:
There are probably a million articles on winter training. All of them talk about base miles, core strength, losing weight, etc. While it is true that the “off-season” is often the make or break time of the year, it is often what we are not doing as well as what we are doing that sets us up for success. Like most things in life, its all about balance.
There is so much potential at this time of the year yet many of us use this time to work on 12ounce curls, and training for Nathan’s Hot Dog Eating Contest (not that there is anything wrong with that). It is important to let go and not be as strict with out training and diet, but we need to make sure that we aren’t putting ourselves in a hole that takes till spring to dig out from. After all, you want to be faster than last year right? Here are some tips on how to be successful this winter to be better next year:
This is a good time of the year to pay attention to reasons you are eating. Are you eating because it is a habit to have that bowl of popcorn while watching American Idol every week (you know who you are…) or are you eating because you really are hungry? Identifying habit versus boredom versus physical need is a skill we all can benefit from through out the year. Note that I didn’t say you couldn’t have that popcorn, just make a mental note of why you were eating it and work on not eating as much and eliminating a lot of the habitual eating.
Garden variety endurance ride? Really?
Upper and lower crossed syndrome. Don't put strength on top of dysfunction.
Got other tips for the winter, let me hear em’!
While at Interbike last week (was it only a week ago?!) I got the opportunity to attend The Craft and Theory of Power talk with Allen Lim Team Doctor for RadioShack), Max Testa (Team doctor for BMC), Shannon Sovendal (Team doctor for Garmin), Davis Phinney, and Ben King (recently crowned USPRO champion).
Ben King on the last lap of the USPRO Championships. You should read the report of this race if you haven't yet. Very inspiring!
It was amazing listening to some of the smartest minds in cycling talking about their latest techniques in looking for that extra 1%. The one thing that all three of the team doctors emphasized over and over is that maximizing recovery is the key to success in endurance sports. There has been a lot of studies done on the training dose but the real “frontier” of sports science is on maximizing recovery, and the more we learn, the more we realize how important sleep is in our training programs.
I think we all know that sleep is key to recovery. It doesn’t matter how good your post ride nutrition is, how many massages you get, or how many layers of compression socks you put on. If your not getting enough pillow time you are leaving some potential on the table. If you still aren’t convinced about the importance of sleep and sports performance you can read this, or this. If your trying to improve performance, a goal of 8 hours of sleep a night can give you that last 1 – 2% of potential.
I think most athletes approach sleep with the best intentions but it can be very hard to change bad sleep habits. Starting with a few basic changes can make a huge difference. Here are a few I have found helpful:
If you like data and keeping a objective record of your sleep you should check out the MyZeo sleep trainer.
MyZeo Sleep Trainer
This is was referenced by all of the team docs and found to be a useful tool for several pro riders. A tool like this can help identify your “sleep stealers” to maximize your sleep time. Kind of like a power meter for your recovery! I haven’t used one yet but it is on my list as something to try soon. Stay tuned for a review soon!
There is a lot of great coverage on the latest and greatest from Interbike here and here, but I want to focus on what was new in the power meter world. One of key things I have noticed in the cycling world is that power meters are no longer looked at as the dorky step child of the cycling industry. They have grown substantially in popularity and most competitive cyclists know how valuable they can be in their training and communication with their coaches. Power is becoming the most common language when discussing performance between athletes and coaches. I found it interesting in how many booths were displaying power meters on bikes and showing their compatibility with other components.
SRAM Power Meter Display
Cycleops
The Saris/Cycleops guys didn’t have much new in hardware this year. All of the powertaps from last year have carried over from the SLC+ to the wired Comp. The one new thing I have noticed is that wheel manufactures have seen enough demand from consumers that they are adding in a lot of pre-built powertap wheel options. Reynolds will be offering pre-built powertap options in all of their wheels with the exception of the RZR wheels, and Zipp will be expanding their Powertap options to all of their wheels with the exception of the 101.
On the software front, Cycleops will be rolling out a new social networking called Training Camp that will allow athletes to compare themselves to their friends, competitors, or even pro riders. The website is just going into beta testing right now but you can sign up to be one of the first to test drive the new site.
SRM
SRM is celebrating its 25th anniversary this year. It was in 1986 that Uli Schoberer developed the first power meter in his bedroom of a small house in Germany.
The First SRM. Pretty, isn't it?
A much better looking version!
SRM has a very good reputation in professional cycling due to their support of several teams in the pro peloton. They are very durable, can withstand the repeated power washing pro bikes receive, and the Powercontrol head units have a very long recording time (approx. 130 hours at 1 second recording rate) allowing riders to complete a grand tour without downloading data if they wish (not that I would recommend that!). That reputation does allow SRM to charge more than any other power meter company on the market. Their complete training systems including the Powercontrol 7 head unit ranges from $3700 – $4000 and just the crank powermeter ranging from $3045 – $2745. Of course you can get your Powercontrol head unit in any color to match your bike…
Ooooohhhh...Colors!
For 2011 SRM is expanding their crank options to include the new Dura Ace 7950 compact crank, SRAM S975 compact, as well as SRAM and FSA double ring mountain bike options. SRM will also be releasing a mac compatible version of their software for 2011.
Quarq
Quarq had lots of new stuff to talk about at the show this year. One of the most exciting announcements was that they are almost caught up on back orders and have some systems ready to ship now. This may change as their demand continues to increase (they have continued to grow at 300% per year over the last 5 years of their existence) but it is great for consumers who in the past have had to wait 4 – 6 weeks for delivery.
While there road powermeter line up hasn’t changed they did introduce two new mountain bike systems. Starting in the spring they will be offering a SRAM XO and Cannondale SI mountain bike crank systems. Both will be double ring systems and will be priced similar to their road systems. I am very excited to see more power options coming to mountain bikers. There is a lot you can learn from seeing how power is produced in the dirt that can drastically change your training and racing.
SRAM XO Quarq
Quarq is also going to be releasing an iPhone/iPod Touch application that will allow you to check the reed switches, torque gauges, and offset of your Quarq system. It will require that you get an ANT+ dongle to pick up the signal but it will allow users to adjust calibration numbers and perform tests that no other power meter company is currently offering. This is a big step forward for Quarq since they were at a little bit of deficit by not offering their own computer head unit.
Quarq also annouced that all of their 2011 systems will be compatible with SRM’s Powercontrol 7 head unit so you can get pretty colors to match your bike with the Quarq as well….
Other random items…
Look/Polar did have a their new pedal system on display no other details. I really think that they missed the boat on this product. Not only is the reported $2600 price tag extremely expensive, you are forced to use a polar computer since they are not ANT+ compatible. I don’t understand that move especially since ANT+ just became open source. I have a feeling this may be vaporware…
Look/Polar power system. Vaporware?
The ANT+ guys have updated their website to include a list of all ANT+ devices and compatibility. This is a great resource if you want to know if your new power meter is compatible with a specific computer head.
Metrigear, a company developing a powermeter built into the pedal spindle of Speedplay pedal, announced they were purchased by Garmin. While there wasn’t any other official news from them it is a good indication we may see their product in 2011. I will be curious to see if they are able to hit their projected $1000 price point. They would revolutionize the power meter market if they are able to hit that price point and produce a quality product.
Want to see a gallery of all my interbike photos, power related and otherwise? You can check them out here:
 |
| Interbike 2010 |
Velonews
