Bike Fit: That which we do not speak of…

Okay, so to often we as cyclists and triathletes are afraid to talk about one thing in particular when it comes to bike fit.  What is that?  It is what some like to refer to as numbness “down there.” Let’s be honest, whether you call it your soft tissue, genitalia, Johnson, Va jay jay or any other little pet name you have for your nether regions, it doesn’t matter!  Your “down stairs” is an important fact about being on a bike as one of your main contact points with your machine and for most of us an important factor off the bike too! Now, let’s be logical about this before we just go Huffy tossing our valuable bikes.  Start off with a proper bike fit performed by a knowledgeable and capable fitter.  With that done and no relief in sight the next option is your saddle choice.  There are so many choices it can often seem daunting, and RIDICULOUSLY expensive if you don’t find the right saddle on the first go around, but the biggest thing to keep in mind is that there are two things worth the money.  Your helmet to protect your head and your saddle for your “down stairs.”  You can’t repair or replace those two things if they are broken!  Keep in mind there are several fit systems that are out there designed to help you find an 

optimal fitting saddle more quickly and effectively which include, but are not limited to, BontragerFi’zi:k & Specialized. The main factors in saddle fit include the Width, and the curvature of the top of the saddle and some are designed specifically for certain positions.  Many of the great saddle companies are now using a very scientific design to their saddles and use such things are pressure sensors to better measure the displacement of a rider’s weight on the saddle.  You can thank these researchers, doctors and bike geeks for all of their hard work because you no longer have to deal with discomfort, pain or numbness.So, I recently got a new Time Trial bike and had a four hour ride.  Up to hour 2 I thought, “This saddle SUCKS!” and “Oh my god!” Well after 3 hours I thought, “Maybe I’m getting accustomed to this saddle.”  I was very wrong!  I got off the bike and from then on could not feel my nether regions.  For hours this continued and since this is the first time that I have ever had this happen I knew that I had to discuss this here.  Since so many are either embarrassed or afraid to bring it up what better forum than to those of you who read this blog.  For those of you that come across this scenario every weekend, or even every ride, I do not know how or why you even continue to ride a bike!  So… know this:  You do not need to live with this pain nor should you. 

So, once you find that dream saddle what do you do?  First of all you enjoy riding your bike and being able to have the wonderful sensation of feeling after a ride.  Then the next step is to buy a couple more of those saddles.  It might seem crazy but saddles have a lifespan to them!  The materials break down and lose their original form and can potentially lose their comfort.  Much like shoes, cars and so many other things they are constantly trying to improve (sell more) items and this newest “improvement” might not be one for your body so save the headache of searching for a new one and stock up!

GRAND OPENING

On Thursday, December 8th Science of Speed opened it’s doors for our Grand Opening party!  The support and turnout of the community was outstanding and we hope to have the opportunity to work with each and every cyclist, triathlete, runner and motocross racer in some form or fashion to help you all reach your peak performance capabilities.     

Our Tallahassee Facility offers many great options for all athletes.  Our world  class equipment gives every athlete the opportunity to test just like the professionals do.  The Retül system offers unparalleled levels of accuracy to your bike fit and the same system utilized by the Olympic Training Centers, N.A.S.A. and a great number of well respected research Universities is brought into our arsenal of equipment to provide you precise and accurate VO² Max testing, for the run and on the bike, that many other public facilities simply can not provide.

Science of Speed Update

This December we will celebrate 3 years of cycling and triathlon coaching in Tallahassee, Florida.  We have had many great successes from creating a name as “The best bike fit around” FREE 30 minute consultation Basic Coaching

Variety in Training Can be Important

Insanity: doing the same thing over and over again expecting a different result.

Albert Einstein

Year after year, person after person we see many athletes do the exact same thing.  They log their base miles, begin their steady intensity, join in on the exact same group rides and then slowly build up to an event.  Some athletes participate in the exact same event which may be a century, a bike race or some thing as grandiose as an Ironman triathlon.  With the thought of the same course or same type of intensity we know of some athletes who even utilize the exact same training plan year, after year, after year, after… well, you get the point!

In 2016 we want you to challenge your status quo, we want you to test your limits and we want you to reach new goals.  Over the years we have found a rhythm with our coaching and that rhythm is much like our athletes physical abilities, our approaches to increasing performance and fitness must change.  The workouts might be similar in philosophy and name but the timing, frequency and quantity are always modified to help each athlete reach their peak performance when best possible.

So, have you just come off of your base training?  Are you looking at an early season event where you hope to perform well?  What are you doing now to guarantee the best results for that event?  We hope it isn’t the same thing that you did last year!

You might be a triathlete, a cyclist, a runner or a general fitness enthusiast looking to shed a few pounds but we challenge you to break that Insantiy loop and mix your early season training up with one of these workouts:

RUN: THRESHOLD LADDER

Warm up: 5 minutes (rpe:5/10) 4×7:30 Run Ladder w/5min RBI: 2min Steady State Run (rpe: 7/10), 2min Tempo Run (rpe: 8/10), 30sec Fartlek Run (rpe: 9/10), 1min Tempo Run (rpe: 8/10), 2min Steady State Run (rpe: 7/10) Cool down: 10min (rpe:5/10)

BIKE: VO2 INTERVALS

Warm up: 10-15 minutes at Endurance pace(rpe:5/10) with several 30 second Threshold Intervals (rpe:8/10)

Intervals: 8x2minute VO2 intervals (rpe:10/10) w/2min RBI

  • Be sure that these are a maximal effort from the very start. Your legs might fatigue but that is no reason to decrease the intensity.

Cool down: 5-10 minutes

  • Take ample time to allow for core temperature to decrease.