I just looked at the calendar, race season is here. The cold winter temperatures will keep a few racers away from the earlier season but the dedicated few will be there, and will have the competitive edge over those who aren't out early in the season. The body acclimates to the weather, to the efforts needed to win races, and to ride position. And for those of you out there getting ready to race another season or your first season, here is are some things to consider: Bike Fit, Yoga, Age and Acclimatization. The first two should make the last two less of an issue.
The word acclimate is a tricky one. Essentially the body grows accustomed to handling the cold by altering metabolic rate and channeling oxygen rich blood where it is needed most. Acclimate and accustom are qualifiers that mean something is not quite right. Over a given period this leads to evolutionary changes that allow the body to endure required challenges, think brown fat for arctic climates, lower melanin counts for lower UV rays. We can probably agree that cycling, especially racing, will never lead to evolutionary changes in humans. Too bad that bipedalism is so efficient. But there are things that we need to do as cyclists and more specifically racers that will lead to higher positions in the field, more points and hopefully more podium finishes.
Among the most important things that we can do as cyclists is to have a proper bike fitting. A good fitting is more than setting saddle height. A good fit involves kinetic analysis and a holistic vision of the body in motion. What goes on at the pedals, the handlebar, the saddle are linked, and more specifically linked to the body of the cyclist. Imbalances in muscle, prior injury and poor flexibility can cause pain, re-injury and poor finishes. This isn't to say that science doesn't belong in bike fitting, but like all medical sciences, numbers mean little without a careful assessment of the body. What injuries has the rider encountered during his/her lifetime (not just cycling related injuries, all injuries)? What is his/her range of motion? Is it limited due to physiology or inactivity? (Yes, inactivity.... Just because you race a bike and are physically 20 years younger than your cohorts doesn't mean that all your muscle groups are working synergistically.) Has polar dominance caused muscular imbalance? After these questions are answered the science can be applied, but not before considering other factors such as age and cycling discipline. I know, you're 20 years younger than your cohorts, but age does play a role as gravity affects the muscular-skeletal system and as physiological changes occur both due to time and wear and due to the body's desire to keep itself healthy. And then there is the discipline. While there are a few out there that excel at all cycling most of us have one or two areas that are our strongest, and are often the ones that we want to develop most. A good fit specialist will take this into account too, a time trialist's fit isn't going to be the same as a cyclocross racer's fit. Physics just won't let it happen.
A good fit is relatively inexpensive compared to a season sidelined with injury and potentially a lifetime of reoccurring injuries. A good fit should cost much more than it does, and will take at least an hour to complete. A good fit also requires that you be very honest--candid answers and comments are appreciated from your fit specialist. Call ahead and make an appointment. While most fit specialists work 40-60 hours a week at the shop they like to schedule appointments and will have questions for you to think about before your fitting. In general these questions will inquire about age, mileage, injuries, goals, equipment, and expectations. If possible meet your fit specialist before committing to a fitting. Just like your family doctor, you want to feel comfortable with the fit specialist. Be sure to ask lots of questions. You're paying $150-400 for a session, be sure to get the information that you need. Here are somethings that seems obvious to the fit specialist, but not to all cyclists: Bikes come in sizes, just as people do; bike brands fit differently; changing stems, seatposts, saddles and handlebars makes a properly sized bicycle fit better, they cannot make a mis-sized bike fit. Don't be hurt if your specialist suggests that the bike you're riding is the wrong size. A bike fitting is similar to tailored clothing, a couple of darts can be added to the trousers to make them fit you perfectly, but your tailor cannot take out four inches from trousers to fit your size 30 waist.
One could spend hours discussing how to attain the properly fitted bicycle, and write great treaties upon bicycle fit as an online guide for the "do it yourself" group. And much of the information written about bike fit is not only relevant but is correct. What goes unseen by the books and internet articles is the need to address the individual and to observe the body in motion, just what your family doctor and physical therapist do when you come to them. World of Bikes has developed a terrific bike fit program and works with its clients on an individual basis, advising not only our members of the racing community but diverse cyclists with goals of cross-country touring, recreational cycling and physical therapy for sports injuries. At the Pro Fit level you'll be counseled on injury prevention, muscular development strategies, cycling specific stretches and yoga poses that help bring the body into tune.
I've placed a couple of links on the site so that you can practice these stretches and poses before your bike fitting. Balancing the body will make all adjustments to the bicycle easier and make you a much more efficient cyclist. Other great sources are DVDs such as Yoga for Athletes (Velo Press). You should plan on adding another two to three hours to your training schedule, and to spending no less than half an hour everyday practicing.
See you at the races
