Presentations - Sound Cyclists Bicycle Club

SCBC Winter Training Seminar
November 13, 2014
Alan Sheiner, [email protected], 203-326-0277 (C )
Winter Training Seminar Agenda
Winter cycling training considerations
Alan Sheiner (6:45-7pm)
The Art of Performance
Eneas Freyre (7-7:20pm)
Symptoms, causes, treatment and prevention of overuse cycling injuries
Gloria Cohen (7:20-7:40pm)
Nutrition and Weight Control
Lois C. Duke (7:40-8pm)
Conservative Treatment for Overuse Injuries in Cycling
David Potucek (8-8:20pm)
SCBC sponsored winter cycling programs
Alan Sheiner
SCBC Cycling Showcase
SCBC members (8:20-8:30pm)
Note: Everything that follows in this seminar is just a general outline of suggestions,
not intended to be specific advice for anyone. Always consult your trainer and/or
physician before embarking on any regime.
Eneas Freyre, Owner & Head of Training at TTEndurance,. As one of the first coaches in Fairfield County
to introduce a formal and systematic indoor cycling and running program, Eneas Freyre has been refining
indoor cycling and running training for almost two decades. Adapting principles from his real world training
experience as an elite cyclist and runner, Eneas has shown that a disciplined indoor program can provide
great training adaptations that have a profound effect on outdoor performance. In his own right, Eneas has
leveraged his indoor programing skills to garner continued success in his own athletic career, claiming local,
regional, and world level successes. He credits this indoor training methodology for helping him win an
overall Duathlon World Championship in 2011 and a 3rd place finish in the prestigious Mt. Washington
bicycle hill climb in 2014. As a coach, Eneas strives to bring out the Champion in all of his athletes.
Gloria Cohen, MD, FACSM, a sports medicine physician with Orthopaedic and Neurosurgery Specialists,
is the former Team Physician for the Canadian National and Olympic Cycling Teams and is currently the
Primary Care Sports Medicine Team Physician at Columbia University. Dr. Cohen was a featured speaker at
the Medicine of Cycling Conference in Colorado Springs.
Lois C. Duke, MS, RD, CDE, CSSD,CDN is a Registered Dietitian with a Master’s Degree in Nutrition from
Columbia University. She is also a Certified Diabetic Educator from the National Certification Board of
Diabetic Education and a Certified Dietitian-Nutritionist with the State of Connecticut as well as a Certified
Specialist in Sports Dietetics. She has an additional Certification in Adult Weight Management from the
Commission on Dietetic Registration. She has been a dietitian for nine years and has worked in a variety of
healthcare settings and with a variety of medical conditions including Kidney and Liver Transplant, Heart
Disease and Transplant, Gastrointestinal Diseases and Geriatrics. Currently, she is Principal Dietitian and
Diabetes Educator at The Stamford Hospital Diabetes and Endocrine Center in Stamford, Ct and Sole
Proprieter of Full Circle Health & Wellness in Westport,CT
David Potucek, MSPT, CFMT, is a physical therapist with Elite Health Services. Dave has worked in a
variety of practice settings, treating a multitude of orthopedic, sports, and neurological patient populations.
His experience as a personal trainer further develoed his knowledge of exercise based strength training.
SCBC Mission
o Sound Cyclist Bicycle Club provides organized
rides and other cycling related activities for our
members and the community, which stress safety,
fun and fitness for all levels of riders.
o The club also provides the opportunity for
cyclists to improve their riding skills. The club is an
advocate of safe cycling in Fairfield County and the
State of Connecticut.
Winter Training Consideration
• Off season program can maintain the aerobic base you
have built during the spring/fall regular outdoor cycling
• A good winter program will maintain a foundation or base
for the ramp up that will come with your next spring a more
fit and stronger rider.
• Taking some time off the bike can be an ideal way to
recharge your batteries and rekindle your love for cycling,
although fitness can start to drop after just two weeks of
inactivity – and will take nearly three times as long to
recondition – Complete rest from exercise isn't a good
Winter Training Consideration
• A balanced off season program should contain:
• Indoor cycling or spin classes, other cross training aerobic sports such as
swimming, skiing, treadmill, rowing
• Outdoor cycling, when weather / road condition permits
• Core and Resistance (weight) training
• Nutrition and Weight Control
• Take a break every fourth week - You should do less than half of your
normal training during this period, and make sure you have at least two days
•A regular easy week gives you a chance to recover, so that your body
can super-compensate for all the training you’ve done. Remember it’s
during periods of rest that your fitness improves, not during training
Road Safety and Bike Maintenance
Bicycle Maintenance
• Winter is tough on bike - sand, salt and debris on the road make it hard to
keep your chain and derailleur free and working. Gears tend to get mucked up
• Clean it off periodically with a cloth and make sure to dry off the chain too.
• Be sure to keep the chain lubed.
• Tire Pressure. Decrease the amount of air pressure in tires for riding in winter.
You will get better floatation.
• Motorists don’t expect cyclists to be out on roads in wintertime. In order to be
safe, you must be visible.
• Motorists often have limited visibility in winter: low‐lying sun in their eyes, ice,
frost, or snow may obscure their view and accumulated dust on windshield.
• Your outer layers should be bright and reflective.
Road Safety and Bike Maintenance
Bicycle Gear
Lights are a must. They serve two purposes: to help you see the path, and to
help others see you.
• At a minimum, have a white blinking light facing forward and red blinking light
facing backward.
• Mount your lights at a height where drivers can see you from a far distance
• A light mounted to your helmet serves two purposes. It lights up whatever you
look at, and it easily catches the attention of drivers. When you look at their car,
the head lamp lights up the inside of their vehicle. It’s a powerful combination to
have both a head lamp and the strobe.
• Lighted and reflective arm and leg bands will help you be seen from the sides.
• Reflective tape placed on your bike frame can also help drivers see you from all
• Helmets. Some winter commuters like using ski helmets, as they provide extra
Road Safety and Bike Maintenance
Riding Tips
• Bikes rarely slip when they are going in a straight direction. Take care on
• When approaching a stopping point that is potentially slick/icy, for example: an
intersection, take care when putting your foot down. Sometimes while riding it is
easy to forget the underlying surface can be slippery.
• Watch out for leaf-strewn areas on lanes – wet leaves can create seriously
slippery surfaces.
• If you’re riding in a group in these sorts of conditions, leave a little more room
between you and the guy in front, and try to anticipate any problems that might
occur up ahead.
• Look ahead: Everyone’s vision tends to be reduced in winter, especially in the
early morning and in the late afternoon.
Road Safety and Bike Maintenance
Lane Position
• In winter, one of the most dangerous places to ride is right up next to the
• The immediate curb area is where snow accumulates, gets plowed over,
melts, freezes and generally becomes an uneven mess of ridges, road
debris and ice. Seek out the pavement or just far enough away from the
curb to stay off of this dangerous mix.
• In wet or cool conditions, the immediate curb area is where broken
glass, bits of rusted metal from cars and general road debris build up as
the rain washes it to the shoulder.
Winter Cycling Clothing
• Head covering - You can lose up to 25% of your body heat through your
head. Keep your head covered and you'll keep your core warm.
• Base: A moisture-wicking baselayer that keeps the body dry is crucial. Wear
an extra thin layer rather than one that’s too thick.
• Mid: A thermal layer worn over your baselayer will keep the warmth in, but
should work with the base and shell to let sweat vapour out.
• Vest - Thin, lightweight, but it'll help protect your core from the wind.
• Shell: Softshell and waterproof jackets should provide wind stopping
coverage to the belly, chest and groin – core areas you need to keep warm.
• Legs: Wear leg warmers or knee warmers under your cycling short's leg.
Full-length bib tights /or Windproof tights an essential under colder weather.
keep your hands and feet warm - Best are cycling gloves with grippy palms
and fingers.
• Toe covers / Booties - extremities don't get good blood flow when the
arteries clamp down with the cold, so protect those toes. A good rule of thumb
is to go a half size bigger with your shoes.
Winter Cycling Clothing
What to wear with your shorts, socks, helmet and glasses, When the
temperatures are less than balmy:
• 40-50 degrees: base layer, long-sleeve wind-proof jersey, full-length
leg warmers, cycling cap or skullcap, full-finger gloves, insulated
booties (optional)
• 50-60 degrees: base layer, long-sleeve jersey or jersey and arm
warmers, knee warmers, shoe covers (optional)
• 60-65 degrees: base layer, jersey and arm warmers, knee warmers
• 65+ degrees: base layer, jersey
Note: From "Pack like a pro", by Chris Carmichael, "Bicycling" May, 2006, page 48
The Art of Performance
772 Post Rd. East 2nd FL
Westport, CT 06880
Cycle Strong!
Sports Medicine
Gloria C. Cohen, MD
November 13, 2014
Sports Medicine
• The practice of medicine as it applies to all aspects
of physical activity in healthy and diseased states
and in altered physiological or environmental
Musculoskeletal Presentations
• Overuse injuries
• Traumatic injuries
Common Cycling Overuse Injuries
• Pedals
• Seat
• Handlebars
Common Causes of Overuse Injuries
• Overtraining
• Muscle imbalance
• Inflexibility
• Cycling technique
• Bike fit
Lower Extremity Anatomy &
Important relationships in cycling
Biomechanical malalignment
Patellar tracking
Pronation and supination
Muscle imbalance
Pronation & Supination
Common Knee Injuries
• Patellofemoral pain syndrome (PFPS)
• Iliotibial band syndrome
Vastus medialis
“Biker’s Knee”
Patellofemoral pain syndrome
Inadequate quads/hamstring muscle balance
Biomechanical malalignment
Training errors
Knee pain
Positive theater sign
Rarely swelling
Squinting patellae
Medial tenderness
Positive compression test
Rule of the Road
• “If the knees hurt, gear down”
• Considerable compressive force is transmitted to
the knee joint in cycling
PFPS Treatment
• Stretching and Strengthening exercises
• Taping
• Modification of activity
• Pain management
• Orthotics
Iliotibial Band Syndrome
• Results from friction
• Ache over lateral aspect of knee
• Tender ~1-2 cm above lateral jt line
• Positive test on examination
Treatment of ITBS
PT modalities
Massage therapy
Stretching and Strengthening exercises
ITB strap
Injection – corticosteroid; PRP
Correction of predisposing factors – training
techniques; biomechanical abnormalities
Achilles Tendinitis
Commonest overuse ankle injury
Too low a saddle
Improper technique
Inadequate warm-up
Treatment of Achilles Tendinitis
Adjusting the seat height if necessary
Modifying pedaling technique
Proper footwear
Heel pads in footwear
Stretching and strengthening program
• PRP injection
• Avoid steroid injection
Seat Contact
• Ischial bursitis “sit bones”
• Watch for leg length discrepancy
Handlebars Contact
“Cyclist’s Palsy”
• Neck pain
Head Injuries
• Importance of the use of an approved helmet
• Replace the helmet if a significant impact occurs
Know Your Sweat Rate
• Weigh yourself before and after exercise
• Losing 2% of your body weight in fluid can affect
your performance
• Know your sweat rate
Warning Signs of Dehydration
Intense thirst
Muscle cramps
Decreased performance
ACSM Position Statement
• Recommends an intake of 0.5 to 0.7 g sodium per
liter of water in events longer than 1 hour
Prepare Yourself
Be Prepared
There Is No Free Ride
Finding Our Way Back: 12 Steps to
Better Nutrition and Health
Lois C. LoisC.
Duke, Duke,
Winter Training
Training Seminar
SoundCyclists Bicycle
Bicycle Club
November 7,
7, 2013
“In the United States, 80% of girls have been on a diet
by the time they are 10 years old”—Sandra Aamodt,
• Combined, 69% of Americans are overweight and/or obese
• 40% of Women and 36% of Men go on a diet each year-most
will gain the weight back.
• Experts estimate roughly 60-70% of foods in the US are
• The CDC has stated that 75% of healthcare spending goes to
treating preventable chronic diseases, most of which are diet
In this country, we have lost touch with healthy eating and whole
nutritious foods. We are surrounded by processed foods and
obsess too much on dieting and food fads as our rates of chronic
diseases such as diabetes and heart disease soar. How do we
find our way back?
Your 12 Step Program to Better
Nutrition and Health
Lois C. Duke, MS, RD,CDE,CSSD, CDN
Seven habits of highly effective weight
loss and maintenance-source the
National Weight Control Registry
1.The participants consume a low-kilocalorie,
low-fat diet. The participants consume 1,300 to 1,680
kilocalories per day, 25% of which are from fat.
2. The participants have a consistent food intake
from day to day, and they eat about four to five
times per day.
3. The participants consistently eat breakfast.
Evidence indicates that up to 98% of dieters
regain lost weight after 5 years and 66% regain
after 1 year
Diets do not focus on LONG TERM AND
“meat and potatoes” of losing and sustaining
weight loss.
Diets often focus on restriction of foods or fads
most frequently not based in any valid scientific
4. The participants are very physically active. The
average person in the database exercises for about 60
to 90 minutes per day at moderate intensity. If they
choose to walk, they take about 11,000 to 12,000 steps
per day, which is the equivalent of almost 6 miles.
5. The participants frequently weigh themselves—
weekly or even daily.
6. The participants limit their television viewing
to less than 10 hours per week.
7. The participants do not allow even a small
amount of weight gain to occur without
corrective action.
Step # 2 Eat Regularly
Eating regular low fat meals reduces total and
LDL (bad) cholesterol and reduces resistance to
insulin – reducing the overall risk of developing
heart disease.
Regular meal eaters tend to have a lower
energy (calorie) intake compared to those who
eat irregularly – crucial if you’re looking to
maintain or lose weight.
By eating regularly (meals and snacks) you
will help keep your blood sugar levels stable.
Why is this good? Because this will help prevent
strong feelings of hunger, which could result in
you over-eating the next time you eat (which is
usually the time you reach for that chocolate bar,
latte or muffin - or all 3!).
Step # 3: Avoid Added and Concentrated Sugars!
Reasons to avoid added sugars
• Sugars (Honey, Cane Sugars,
HFCS, Brown rice syrup) all
provide large amounts of fructose
which can only be metabolized in
the liver– excesses of fructose in
the liver will convert to fat. The
exception is WHOLE FRUIT—
which contain vitamins, minerals,
fiber and are difficult to overeat
• No vitamins or minerals
• Empty calories leads to obesity….
Leading to insulin resistance and
• Does not promote satiety
• Can be addictive
• Avoid packaged processed foods• Avoid sugar sweetened beverages and juices (eat
the whole fruit instead)
• Avoid added sugars in foods… this includes cane
sugar, brown sugar, brown rice syrup, agave
syrup, and honey-- be careful.. They hide
everywhere! Examples… granola and granola
bars, cereals……
• Eat foods like plain yogurt with fruit instead of
fruited yogurt…
• You should have no more than 6 teaspoons per
day of added sugars.
Step#4: Eat WHOLE foods, I mean REALLY
Whole foods!
• Choose whole grains like bulgur,
spelt, oats, quinoa and others
• Legumes-black beans, kidney and
• Whole fruit (NOT JUICE)
• Whole fresh or frozen vegetables
• Fresh lean sources of protein
including Fish, Chicken and non
animal sources such as tofu
• Heart healthy oils like Olive oil and
• Whole foods should have most of
their original parts intact.
• The closer to the field, the better off
you are!
STEP #5: Eat local—know your farmer!
Food is inextricably linked
to our community and our
local farming community
Get to know your local
farmer.. They grow
healthy, exciting foods to
enjoy and increase your
nutritional health. We
have many in Ct.
Try Community Support
Agriculture, farmer’s
markets and visit your
farmer… know who grows
your food.
Step # 6: Keep Moving! Be active-on the bike
and off!
Remember! Exercise and physical
activity is not just about the
cycling you do before or after work
or on weekends.
Regular physical activity has many benefits
Consider ways you can also keep
moving outside of your regular
workout… such as trying to keep
Reduces the risk of dying prematurely.
Reduces the risk of dying from heart disease. 10,000 steps a day, walking around
Reduces the risk of developing diabetes.
the block during lunch or taking
Reduces the risk of developing high blood
the stairs. It is important that we
move beyond our isolated
Helps reduce blood pressure in people who
already have high blood pressure.
Reduces the risk of developing colon cancer.
Reduces feelings of depression and anxiety.
Helps control weight.
Helps build and maintain healthy bones,
muscles, and joints.
Helps older adults become stronger and better
able to move about without falling.
Promotes psychological well-being.
Step #7: Try that Scary Vegetable…..
• Don’t just eat a rainbow every day,
CHANGE the rainbow too!
• Trying new foods expands your diet,
making it more interesting and
widening your nutrition sources.
• Find a recipe with something you’ve
never had, or been scared to try, learn
how to prepare it, enjoy!
Step #8 Plan Ahead
• Planning ahead is an eating
behavior that can make a big
difference in improving your overall
nutrition intake.
• Planning ahead reduces the chance
of last minute poor nutrition
choices and enables one to choose
healthier foods without stress!
Tips for planning ahead
• Sit down and think about the week ahead, plan some meals and snacks
• Create a “smart” shopping list and have the food available around the house.
• Plan and make lunches for work the night before instead of buying it out.
• Create a few “go to” meals for last minute
• Check out restaurant menus ahead of time when eating out…..
Step # 9 Cook! And if you don’t, Learn how (at
least a little bit.)
• You don’t need to be a chef to prepare good healthy food.
• Cooking connects you to the food you eat, enabling you to fully
enjoy your food and appreciate it. That’s part of nutrition and
healthy eating.
• If you’ve never cooked before, there are ample opportunities to
learn how to prepare simply healthy foods!
• We should all have some ability to prepare food…
Step # 10 Practice Mindfulness and Mindful
Eating…. (what?!)
• Mindful or Intuitive eating has it roots
in Buddhist teachings and aims to raise
one’s consciousness around food and
• Goal is to base our eating on physical
cues from our body, rather than
emotional ones.
• Focus on the Why? When? What? How?
How Much? and Where? of eating
Simple ways to begin mindful eating
• Eat Slower
• Savor the Silence
• Silence the phone/no TV
• Pay attention to flavor
• Know your food-create a relationship
Step #11 Go to bed & Get your Zzzzzzz’s
Poor sleep and sleep deprivation result in
changes in hormones involved in appetite
regulation leading to an increased
consumption of carbohydrate foods (aka-the
chocolate bar you ate at 2pm at work today) .
Tips for healthy sleep and good sleep hygiene
• Go to bed at the same time every night
• Don’t take naps after 3 pm –especially, don’t fall asleep At
night in front of the TV
• Remove TV’s and other distracting items from the
• Avoid caffeine at night
• Avoid eating a large meal right before bed.
Step # 12 Learn to treat and enjoy yourself!
Learning to enjoy and treat yourself is an
Important part of a healthy eating plan.
Denying yourself only leads to
feelings of restriction and ultimately, leads to more destructive eating.
Aim to balance your healthy eating plan and your special occasions and/or treats.
In Summary…… we do not aim to live to eat or eat to
live…. It is not a choice between the two… it is a
balance of both.
Conservative Treatment for
Overuse Injuries in Cycling
David Potucek MSPT, CFMT
A Comprehensive Approach to Conservative
• Need to look at multiple links of the chain
• Is your body free of tightness? Mechanical
• Do your muscles fire properly? Neuromuscular
• Do you have smooth coordinated movements?
(graceful movement) Motor Control
• Do you have Strength and Endurance?
• How can we allow tissues to heal? De-loading
Tensional Integrity
Tensegrity – A structure that is held together
by a balance between tension and
Tensional Integrity
1) Find Primary Driver
• Find the actual cause of pain
not the effect
• Don’t just treat the effect
(back pain)
• Treat the cause (tight hip, seat too high)
2) Restore Mobility to joints and soft tissues
• Think: “Release what’s not
moving, stuck, stiff or tight”
How Do We Improve Mobility?
Soft Tissue Mobilization
Joint Mobilization
Visceral Mobilization
Neural Mobilization
Soft Tissue Mobilization
• Hands-on mobilization of soft tissues, i.e., muscle,
tendons, ligaments and fascia
• Tissue can be scarred/dehydrated
Joint Mobilization
• Mobilization to the joints to restore normal joint
• Think “Duct Tape around joint”
Visceral Mobilization
• Hands on techniques to restore
the ability of the organs to slide
on each other
• With a deep breath your organs
can move up to 4 inches
Nerve Mobilization
• Nerves need to slide in channels/grooves to
have good mobility
• Think “Brake Cable”
3) Retrain Neuro-Muscular Control
• Think: “ What’s not awake and firing locally” and
Re-Connect / reload brain software
3) Retrain Neuro-Muscular Control
• Homunculus
Finger tape research
3) Retrain Neuro-Muscular Control
• “Must activate the muscles, at the right time, by
the right amount, in the correct sequence, and
turn off the muscle appropriately” – Bob
Donatelli PhD PT
How Do We Do Retrain Neuromuscular
• PNF - Proprioceptive Neuromuscular Control
• Progression of contraction types:
• Isometric-> isotonic
• Slow to fast
• Lots of feedback (visual, verbal, kinesthetic)
Why Core for Cycling?
• Cannon/Battleship
4) Global Neuromuscular Control –
Motor Control
• Teach efficient integrated movement strategies
across multiple joints in functional movements
• “Looks graceful” or “Good form”
5) Strength/Endurance
• Test for and train single and multi-joint muscle
• If you add strength on top of dysfunction, all you
get is a lot of strong dysfunction
– Gray Cook PT
6) Take Stress off Healing Tissues as
Accommodate with:
• Bike fit
• Training: load, intensity and distribution of hours
• Gears / Cadence (Small ring/Big cog)
• External Support (Orthotics, Taping / Bracing
6) Take Stress off Healing Tissues as
• Don’t forget about off of the bike!
Now a case study
to demonstrate the principles
Knee Pain Case
• 1. Find Primary Driver
• Effect: Right Knee Iliotibial Band Pain
• Cause: mobility/motor control strategies of
pelvis/lumbar spine
2. Mobility Loss
• Where: Top up or bottom down?
• Foot, hip, thoracic spine, knee, other?
• Treatment
• Clinic: Joint mobilization, soft tissue
mobilization at hip/pelvis
• Home: Foam rolling and active stretching
3. Local Activation/Neuromuscular Control
• Core muscles (deep psoas, transverse
abdominis) and hip rotators
• Clinic: hands on activation (PNF)
• Home: Therapeutic exercises including the
abdominal series, heel squeezes, weight
4. Integration -Global Motor Control Off Bike
Use kinesthetic and Visual Feedback
Reverse lunge into riding position
Sitting in base of support
Sit to stands
4. Integration -Global Motor Control On Bike
• Kinesthetic awareness with isometrics,
feeling the foot, relax the hip, feel sitbones
• Mirror with tape, bike bag for tracking
• Spin scan on Computrainer R/L
5. Strength/Endurance
• Lunges/Step ups with weight (in cycling
• Leg Presses
• Cadence and Power work on bike
6. Take Stress off Healing
• Accommodated Bike fit
• Increase Cadence/ Higher Gears (Force)
• Training load (hours) / Intensity (power)
• 1. Find the driver (cause/effect)
• 2. Make the tissues/joints mobile
• 3. Learn to move the body part (Reload
• 4. Learn to move the chain/system gracefully
• 5. Improve strength and endurance
• 6. Accommodate where necessary (De-Load)
Thank You
Navigation of Winter Training Programs
There is a “winter Training” link on SCBC website 
There are 4 Winter Training SCBC sponsored cycling programs. Time slots are available for
SCBC members to participate, beginning Monday, December 1, 2014.
For more information on each program, contacts prices and registration click on the providers
name. These programs are offered at a discount to the public price.
Back Ups
Raffle Prizes
EHS, Greenwich
Pacific Tri, Stamford
Podium, Norwalk
TTEndurance, Westport
Norwalk Pizza and Pasta

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