In the article Flexibility First Dr. Ernie Ferrel and I, with input from Chris Maund of the C.H.E.K. Institute, introduced range of motion as a primary component of cycling performance. At the conclusion of the article we discussed using the CompuTrainer Spin Scan program to validate that we are, in fact, boosting cycling performance by working on the flexibility of each individual. We emphasized the importance of stretching in all training.

Flexibility, Strength, and Positioning
In this article we discuss in detail our method of position analysis, explain bike set up, and also our priorities for strength training. When we analyze a cyclist on the bike we visualize the ideal position for optimal efficiency, higher power output, and greater comfort and safety. A cyclist with flexible hamstrings, smoothly operating hip rotators and strong hip flexors is going to be able to tuck lower, put out more wattage, and stay comfortable for longer than a rider who has addressed none of these issues. If both riders have the exact same oxygen carrying capacity, which one do you think is likely to go faster?

To collect the relevant data, we take the cyclist to the anaerobic threshold on the CompuTrainer. Pushing to threshold causes moderate muscle fatigue, which highlights both biomechanical flaws and the consequences of improper bike positioning. Based on our observations, we offer recommendations tailored to the individual.

We record baseline details about the rider and his/her bike on a position analysis form. We record all existing data about the bike on the form before making any changes in the position. As we make changes, we log them on the form and test them on the CompuTrainer Spin Scan program. With a record of all alterations, we can provide each client with a detailed chart showing how the set-up changes have impacted the pedal stroke.

Since problems are usually interconnected, Dr. Ferrel and I first look for obvious problems. We identify specific muscle groups and soft tissue that are "misbehaving." We start by identify flaws in foot/cleat placement. The first step is to make sure that the pedaling platform is flat. This entails analyzing the proper canting and camber of the shoes and feet, ensuring that the body's musculo-skeletal system is efficiently connected to the bike's pedal system. We look at the alignment of the ankles to the feet. If the alignment is off, we shim the cleats to improve alignment, thus achieving a more efficient pedaling stroke. We log even the slightest changes for future reference.

One of the most obvious problems is knee splaying. When the knees are splayed out (the bow-legged cowboy look) the forces of pedaling are not in a linear plane. This creates biomechanical inefficiency and the likelihood of repetitive stress injury. Knee splay is usually caused by tight hip rotators (See Flexibility First). In some cases, bike set up is the problem, and the solution might be a different length stem, or a seat post which offers greater fore/aft reach.

Saddle height, fore/aft and tilt adjustment
The correct saddle height depends on each individual's range of motion. This is extremely important. We have seen successful cyclists and triathletes with widely varying saddle heights, but Dr. Ferrel and I favor a higher seating position than most, as it allows for a slightly increased plantar flexion (toes pointing down at the bottom of the stroke). This promotes increased action potential of the smaller leg muscles including the gastrocnemieus and soleus in the pedaling stroke. We strive to get more muscles firing efficiently for a greater length of time, which optimizes the recovery phase of the stroke.

We look at the cyclist sitting on the bike pedaling, analyzing the angle of extension of the left vs. right leg. Using the Spin Scan helps us balance out the right and left sides, thus eliminating the little power spikes that indicate a lumpy, inefficient stroke. We observe torque for the left and right sides, percentage of wattage and overall efficiency score. We use a goiniometer to test the actual leg extension at the 6:00 o'clock (bottom) position. We center the middle lines of the goiniometer with the tibia and the femur. At the bottom the lines should intersect the ankle bone and at the top the greater trocanter. Make sure the hips are flat with no side rock, and the foot is in a slightly leading, toe down position. Individual range of motion, especially hamstring flexibility and degree of effective plantar flexion, determine the proper extension. Based on the individual's range of motion, we'll look for knee bend at dead bottom center of roughly 34-37 degrees. By checking both legs, we are able to determine leg length discrepancies. If we discover a difference in leg length, we want to first determine if it is muscular or anatomical. This is accomplished with a soft tissue adjustment to the insertion point of the hamstring. We have found that in many cases these leg length differences vanish after this adjustment.

Next, we focus on the fore/aft position of the saddle. The fore/aft adjustment is determined by using a plumb line. At the attachment of the patella is the tendon of quadriceps femoris and our reference point. If you reach down and grab the patella with your fingers - leg straight - you will be at the exact point of contact for the plumb line. You know you are there because there is a slight indentation both inside and out. The line should fall directly through the ball of the foot and the pedal axle. A common mistake by most coaches is to use the front of the knee as the fulcrum for this line. This places the seat too far back and add to the tension on the knee, a big problem for ultra cyclists. Adjusting the fore/aft saddle position should conform to this plumb line standard.

The saddle tilt is individual, best determined through experimentation. If the nose is too low, the rider will slide forward, thus subjecting the quads to extra abuse. Too high, and the body will never be able to comfortably achieve the correct lordotic curve we discussed earlier.

Upper Back and Positioning on the Bike
The upper thoracic area is often problematic due to a too low aerodynamic position. Our objective is to balance and strengthen the posterior, upper thoracic muscles such as the traps, levator scapulae and rhomboids to increase the biomechanical efficiency and aerodynamics of the individual. Using Spin Scan, we are able to see torque curves change and the point where power is either gained or lost. This process, though sounding simple, is very complex. Remember that every body part is connected to another, so the analysis must take interactions into consideration.

The Relationship of Core Muscles and Handlebars
Comfort is a key element to bike positioning. Handlebars come in different widths to order to accommodate different body types. All too often the cyclist's handlebars are either too wide or too narrow. With wider shoulders, naturally one would want a wider bar. Within this comfort zone we recommend the narrowest bar, which gives the aerodynamic advantage but does not compromise good biomechanics. Bars should be turned up slightly with the lower hooks just off parallel with the ground. The brake hoods also need to be up slightly from the parallel. We see a lot of cyclists with their brake hoods too low or too high, thus affecting their overall position on the bike. When the brake hoods are too low, one has to reach with the forearms in a straightened position, thus lifting the head, tilting the pelvic girdle back and locking up the core muscles. If the hoods are too high, the body is pushed too upright. When we achieve good hand and back positioning, the elbows flatten out naturally, and the head drops a couple of inches. With the proper angle of bent elbows we start to get good spinal lordotic and kyphotic curves. The pelvic girdle then tilts forward instead of back. This pelvic tilt is critical. When the butt is up, the back flattens. This allows us to access the all-important core group.

The core muscles are the forgotten movers in cycling. Most racers basically train only the gluteals, hamstrings and quadriceps. By isolating and strengthening the abdominals, obliques, erector spinae and quadratus lumborum muscles, cyclists can gain more power along with the ability to sustain it for a much longer period of time. (See Low Back, pt. 3, in the March, 2002 UltraCycling. Ordering back issues ) In climbing, we teach our athletes to keep their elbows bent, to flatten the back, and to slide back in the saddle. This produces a stronger, more efficient pedaling stroke. By strengthening the ancillary core muscles, cyclists delay the onset of lactic acid buildup in the primary muscles. This functional position starts a whole new series of events, including more efficient breathing and the consequent activation of the parasympathetic nervous system.

Proper Breathing
Many times we see an athlete gasping for air under exertion. These air-sucking in-breaths activate the sympathetic nervous system, thus generating the high stress "fight or flight" response. Through our work with BreathPlay author and Zooming CD creator Ian Jackson, we have learned that overcoming the air-sucking in-breath habit and focusing instead on the air-pushing out-breath skill activates the parasympathetic nervous system, thus generating the relaxation response. The primary BreathPlay skill of active out-breathing gives the endurance athlete several important advantages. It increases endurance by improving cardio-pulmonary function and building core strength and also generates deep relaxation to go along with this power boost. In addition, the odd-count breath cycles central to BreathPlay technique ensure that the pedal stroke ending each out-breath switches from one leg to the other. This switch-side breathing helps to bring about bilateral balance. Using BreathPlay techniques, American Alexi Grewal earned a gold medal in the 1984 L.A. Olympic Games road race. Many of our pro and elite cyclists also use this technique.

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After the recommended equipment changes are made, we examine specific areas of the body that need help. After determining each person's idiosyncrasies we develop specific stretches and then begin strength training. Some of the stretches in Flexibility First must be done prior to each strength training session. As with the stretches, we start by waking up the core muscles and elevating body temperature. We begin with a series of floor exercises. Later, the progression is into a gym, and finally onto a bike. This sequence is extremely important. If muscles are strengthened before their range of motion is sufficiently increased, their power output may be significantly limited.

Fine tuning a body on a bike for a particular type of competition is not a perfect science. Often, optimal change occurs slowly over a period of time as the body becomes more limber and the strength training has the effect of increasing leverage. For this reason, we sometimes allow months to make changes in a particular individual's position. The following strength exercises are in priority order, beginning with core strength and progresses into hip flexion, and hamstrings. As with the stretches, these serve as a clear guide for better conditioning. Still, they may not all be appropriate for each individual. Proceed with caution.

Core strength exercises

For more information:

John Howard http://www.johnhowardschool.com

Dr. Ernie Ferrel 805 963-3232

Ian Jackson www.breathplay.com or e-mail breathplay@cs.com

Chris Maund for the C.H.E.K. Institute: www.chekinstitute.com

CompuTrainerwww.CompuTrainer.com

PowerCranks www.powercranks.com

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