Photo by Fixed Gear Photography

One of the relatively unique products I use in bike fitting is cleat or in the shoe (ITS) wedges. The idea behind wedging is to compensate for a varus or valgus forefoot tilt with a goal of greater comfort and power. The vast majority of cyclists have a significant tilt (approximately 90%) worth compensating. You can learn more by checking out the Bike Fit section of my website:
http://www.cyclingformandfitness.com/Bike_Fitting.php

Personally speaking, I have about a 20 degree varus tilt on each foot making me a prime candidate for wedging. Before wedging (late 2008) my knees went from nearly rubbing on the top tube to traveling inside the foot during each pedaling down stroke. Considering that we pedal down with each leg once per pedal stroke x 80 rpm x 120 min's during the average ride = 19,200 down strokes, it's not hard to understand how side to side movement of the knee over and over often creates knee, ankle, foot, and/or hip discomfort. It's also understandable that pedaling like this causes a loss in pedaling efficiency/effectiveness. The bike fit literature claims an average power increase of 1.8% by adding wedges for cyclist that can benefit from doing so (about 90%). Being skeptical by nature, I wanted to prove this for myself. Therefore, in November of 2008. I performed this experiment:
Wedging & Insole Experiment, Nov 2008
I was pleasantly surprised at the 2.3% power (about 5.6 watts at a Tempo pace) that I gained  by wedging, along with an increase in comfort. Consequently, I was sold on this product and became a dealer shortly thereafter.

Bike fit clients continue to report power increases after wedging along with less aches and pains. And, there's a better chance that clients will enjoy cycling for many years to come by the associated improvement in pedaling form. Pretty awesome!

One more clarification to what I said in my last blog entry (two in the same day = a new record). For the last 15 years continuous improvement has been the name of the game for keeping my motivation intact while racing MTB (WORS more specifically). All I needed to stay motivated were consistent & tangible improvements (measured by power, recovery time, and race results). With the help of a coach (2003 - '06), I finally achieved my definition of success for several consecutive years ('05 - '09). The last 15 years (focused on WORS exclusively) have contributed to an awesome journey; to a destination that was well worth the effort. Wouldn't change a thing! Every positive and negative experience contributed to where I've arrived

Nowadays, I also enjoy "other" cycling competitions (road & cyclocross) because they bring me back to learning & growing. Therefore, a change of focus is part of my 2010 goal setting process. Being committed to SMART goals is so important if you want to stay motivated. That is why I'm sharing my story. As always, thanks for reading.

Sources of motivation are as different as athletes are. It's different for me than some because of my competitive nature. I really have learned to enjoy the entire experience of a race weekend (a benefit of the aging process no doubt). But, the race is still my competitive point of focus. For me that point becomes what I feel, how I interpret the race, that makes or breaks it. I do feel energy from spectators, but their cheers and support aren't my main source of energy. To a greater degree, I feel the energy between racers when we know/respect each other; that's a great vibe! And I feel a spiritual uplifting of sorts (highest energy) when I'm purely racing on instinct, with people I respect, in a race that I have a chance of winning.  That "chance of winning" doesn't work for WORS (Wisconsin Off Road Series) Elite racing as well because the "Pros" overshadow what us older amateurs are doing. For me, the "chance of winning" happens more so in a age-group-based Criterium and/or Cyclocross race.

All these factors go into my Goal Setting process for 2010. I'm highly motivated by a good challenge against like competitors in a mentally/physically taxing (but doable) sport. WORS has always been a good fit, CX better, and Crit/TT races are somewhere in between. I love TT racing because it motivates me to train "that way" on a weekly basis. "That way" of training is a positive factor in preparing the body and mind for all of the other types of racing. TT bike setup and ride analysis also taps into my Engineering/Analytical related talent. I became a Quality Engineer due to being able to apply my natural strengths (God given talent if you will) to something I am passionate about. I still love my MTB (bike and experience) the most; but WORS racing doesn't always do it for me. I think it's because on my best day I'm still 8 minutes behind the winner, and 10th on the podium. Takes away from the experience in some way (for me). Especially when I consider the amount of effort a hard MTB race takes. That is the "signing-up" part that I'm struggling with a little bit in 2010.

I do get that people's motivations are different. What motivates you? And, have you adequately considered that in your 2010 Goal Setting?

2009 was a good year for business overall. Thought that you might be interesting in an overview of the results from a high level perspective:

Coaching Clients = 14
Competed some Power Testing = 72%
Completed Initial & Peak Power Testing = 36%
Average Power Increase (Initial compared to Peak) = 12.8%

Coaching Clients with documented 2009 Goals = 100%
Attained goals = 50%
Attained some of the goals = 36%

Number of Bike Fits = 51
Coaching Clients that were Bike Fitted = 93%

Thanks to all of my 2009 clients! It was a privilege to work with each and every one of you!!

(pictures courtesy of Brittany Nigh)

Cyclocross racing has been good for many of my clients including Sean & Grant. Sean has continued to improve week after week to break into the top 10 most recently. In Grant's first season of CX, he has also improved weekly with his best finish to date at the Polska CX = 3rd place/podium finish! And, Chicago Mike has continued his upper trend in both the Masters 30+ and Cat 1/2 divisions; steadily improving form with a few big races left include Jingle Cross next weekend. Patrick is learning to CX on a single speed bike which is nothing but hard work for the first few months. Great work guys!!

Otherwise, Ben and myself keep representing Team Pedal Moraine & Cycling Form & Fitness with consistently solid results. The CX State Championships are this Sunday (Nov. 22nd). More details can be found by clicking on the WCA logo to your right. Thanks for reading. Ride on. 

Power Tap & Wheel Experiment

Per my last post, I have been able to verify some of the "Cost per Second" data through experiment (click on link above for an example). Sample size is usually one due to me being the  test subject. I do my best to keep subjectivity out of the results. An example would be the time keeping being done during this experiment by an independent observer. The results weren't shared with me until after the time trials were concluded. Another method to reduce error was to run this experiment on two different days with the various trials (equipment setups) being randomized. I'm currently studying for my 2nd time through the Certified Quality Engineer exam process. The first time was 10 years ago. Since my Coaching & Bike Fitting business has been keeping me fairly busy, I haven't been able to get the necessary CEU's to maintain this certification without taking the 5 hour long test. Therefore, another reason why I do these experiments = good re-learning opportunity from a CQE perspective. Thanks for reading.

Time Trial Cost Per Second Matrix

Been working on and validating the attached file for almost a year now (click on link above). Good information to have if you're interested in going faster on a bicycle; more specifically on a road or TT bike. Some of it applies to off road riding also. Enjoy.

(pictures courtesy of Joe Curtes and Madcross)

Two weekends of cyclocross with races that were at total opposite ends of the racing spectrum. Last weekend had CX racers scratching their heads trying to figure out how to replace the 2 canceled WCA races. The Curtes bothers answered the call big time by coming up with an extremely fun and low key CX race at Beechwood; the 1st Annual Beechwood Recoil. An instant classic as the black-n-white demonstrates well! 60 minutes of high intensity racing followed by food, beer, and great conversation amongst both old & new friends.

Weekend #2 for this post is the Halloween CX extravaganza held at Washington Park. The picture is not of a CFF client (thankfully) but a good representation of what I mean by the opposite end of the spectrum. Pretty intense racing! Hopefully my CX clients have received enough guidance to have a crash  like this be an unlikely outcome. It happens. Anyhow, both Patrick & Sean made their first appearances at a WCA CX race with pretty solid results as an outcome, Grant was up to 6th out of a field of 92 = awesome! Ben made his debut in the Cat 3's finishing in mid pack; also solid with better days to come. And, Mike raced to a 9th place finish in the very competitive Cat 1/2 race. He tends to race better on day #2 so I'll be real interested to hear how Sunday went in Chicago.

My races turned out pretty well at both events. Beechwood = a hard earned 3rd place on a very challenging course. Washington Park = another win making it two WCA races in a row! I'm feeling a huge amount of gratitude when it comes to these winning experiences. When you get it right, it makes all of the hard work so worth it!! Thanks for being part of it

2009
USAC Legal Issues in Coaching
USAC Building Your Coaching Profession Webinar
USAC The Art & Science of Warming Up Webinar
USAC Training to Improve VO2 Max Webinar
USAC Training on Limited Time Webinar
USAC Strength & Conditioning for Cycling
Physiology behind Power Based Training (by Andrew Coggan)
Practical Application of Training with a Power Meter (by Hunter Allen)
Training & Racing Cyclocross (by Sterling Sports Group, Matt McNamara)
USAC Power Based Training Certification coming in 2010

2008   
USAC Level 2 Cert, Home Study/Test, 2 day course at Olympic Training Center in Colorado
USAC Tapering & Peaking for Endurance Performance Webinar
USAC Training to Improve Lactate Threshold Webinar
GSSI Nutrition to Promote Recovery Webinar/Test
BFS Bike Fit Pro Certification, Home Study and 2 day course in California

2007   
USAC Level 3 Cert, Home Study/Test

Along with reading every cycling related book that I have been able to obtain: Cyclist's Training Bible, Training and Racing with a Power Meter, Weight Training for Cyclists, Cycling Primer, High-Tech Cycling, Complete Medical Guide for Cyclists, USAC Level 2 & 3 Manuals, BFS Bike Fitting Manual, Triathlete's Training Bible, "Sitting Pretty" Bike Fit DVD's, and Cyclocross Training & Technique. I continue to stay tapped in by daily reading of a couple of on line Coaching Forums. 

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(pictures courtesy of Madcross & Niki Frazier)

Saturday started the racing action at the Badger Prairie CX . College unfortunately reported in sick so I was off to the races by myself. Luckily I had my friends from the Wildside Velo Club in attendance along with new CFF client, Grant Stevens. Started the day cheering for friends in the Cat 4 race. Grant finish 7th out of close to 60 competitors; great considering he has only raced CX a few times! I toed the line in the Cat 1/2 since the money looked better than the 40 Cat 1/2/3, Well, 21 others were also motivated by the cash payout. I started in the back knowing that my being 41, and racing against the best of the young guys, might necessitate a slow start. The strategy worked well since I was able to pass one rider at a time, two at once when Jordan Roessingh and Chad Hartley crashed together. I think that my best position was 8th (payout was to 7th) but Chad came back along with Dave Peters to put me back to 10th for the day. It was fun racing against this younger group.

Sunday's race was at my favorite CX course, Cam Rock. This time I wanted back in with the 40 1/2/3 race because it seemed that my lessons learned the prior day would help me race to the front. Started about 4th (out of 20) keeping an eye on the 3 in front. We raced around the fast course with small gaps forming but always closing back up by the efforts of Greg Ferguson & Paul Roltgen. Shawn Meinke kept the pace high to stay up front each lap. Along comes Bob Downs from the 50+ race to join our group while Paul fell off. The great thing about Bob coming up was that he wanted to motor right through our group to the front, a perfect wheel for me to grab. So Bob and I put on a few hard laps producing a decent gap from my competition. Bob has so much power (amazing for 50+)  making him a great rabbit. He did hit the ground hard twice but each time had him pop up and pass me back about 1/2 lap later. Anyhow, our stop and go during these crashes allowed Greg to almost bridge back up. The last 1/2 lap was a full gas/cross eyed effort to stick with the charging Bob Downs. I gladly let him cross the line ahead of me since he was in a different group (and did most of the work), and sealed my first CX victory of 2009!