AndyWaterman
enthusiast
Reged: 30/11/2006
Posts: 228
Loc: Croydon UK
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From now on we're not receiving questions for the Q&A section via email — unfortunately the MBR mainframe collapsed under the weight of the undeleted messages.
So from now on, if you've got a question for the experts, let us know here on the forum. Our gurus are on hand to help, as are the other forum users.
What are you waiting for? Get posting!
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Martin
stranger
Reged: 17/01/2007
Posts: 12
Loc: South Northants (North Oxfords...
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Hi,
I had a bit of a tumble 6 weeks ago resulting in a broken colarbone and nasty bruised leg. The colarbone is healing very well but my leg is taking longer than I was expecting to heal. I only have minor discomfort if I walk at a fast pace and have started doing gentle spinning without any problems.
My thigh muscle on the injured leg flops around when i walk as if detached in some way.
Is this anything I should be concerned about? Will it improve with the excercise I am now doing?
Many thanks.
Martin H.
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Sir_Queuesalot
Carpal \'Tunnel
Reged: 05/12/2007
Posts: 5259
Loc: Send more snow!
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Eeww...
Your thigh muscle flops around!!! 
Get to the doctor pronto.
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Forum victims and culprits so far...
Typhoo, Prophet_1000, VT1_Doc, pgj79, Rob_Heath, Southboy, Tango, GeekTastic, mashley, Didzy2009, Gorehound, Greeneye, GingerNinja, SLB07
Smoke us some kippers, we'll be back for breakfast!!
My site www.ezerider.com
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duff
stranger
Reged: 08/05/2008
Posts: 6
Loc: derbyshire
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can you tell me if the world cup is being shown on tv and what channel.
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tricks
old hand
Reged: 17/05/2008
Posts: 853
Loc: Durham
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Yer the world cup will be on the TV in 2010, however the euro 2008 is on itv at about 7.30 most nights.
Im female and I know the answer to a football question, how chuffed am I!! 
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Caution this b**ch bites!!!!
HIT LIST!! 
*Sir_Queuesalot (Due to spitting his dummy out for not being on the hit list)
*VT1_DOC
*TF90 (weaker sex HA)
*The bird in off beat bikes (Fort Bill)
*Gorehound - for the Rachel Stevens comment!!
FRIENDS LIST
*Tango - As he has joined the nice side!
*Sir_Queuesalot - I couldn't handle seeing more Puss in boots!
*Fredmundo - admitting girls are far more superior than boys
*DISGreece - sick of being hit by his dummy!
*Greeneye - Cause of the guilt trip you sent me on
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gtxxx
addict
Reged: 11/03/2008
Posts: 510
Loc: Scottish Borders
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HI Andy just read the section about pedalling cadence in the OCT mag. My question is related slightly.I have been climbing in the middle ring low gear to try and increase leg power and stamina.Am I approaching it in the right way or should I be using the granny with slightly higher gear? I don't exercise off the trails and try to ride once a week at least. I have noticed a difference as I'm now going longer without needing to stop to catch my breath. Cheers!
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It's not the fall that hurts it's the landing!!!!!
I only fall off to get marks from those watching!!
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stevewiz
old hand
Reged: 20/05/2008
Posts: 970
Loc: St Albans, Herts
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You will find that as you ride more your natural cadence - where you feel comfortable - will increase.
I, like you, used to try to over-power hills and ended up gasping. I now ride in an easier gearing ratio up hills at a higher cadence and can start accelerating again from the top of the hill, rather than having to recover.
There is a place for high power low cadence training - in intervals so you get recovery time and then go again. It is a technique used over the winter by people with turbo trainers. You will get increased power from it.
If you look at roadies, and the ultimate roadie, Lance Armstrong, what they say was that he used to turn at a much higher cadence than others, efficiently. Then when someone tried to jump away from him, he could slip it down a gear and respond.
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Iron Horse 2008 6point4 - my steed!!!
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Peak_ing
stranger
Reged: 17/09/2008
Posts: 21
Loc: High Peak
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Hi Andy,
I got into mountain biking late and have been doing it for 3 years now, either going out on my own or with my son. My avarage speed is around 5.5 mph whether I do 2 hours or 6 hours. This is usually in hilly areas (high peak or pennines).
Next March is my 50th and I want to enter a couple of events during the year and finish a decent level in the results.
I would ideally like to target an average of 10mph but would be happy around 8.
Can you give me some tips for a training plan over the next 6 months?
Cheers Martin
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I wonder why I am here and not there
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Sir_Queuesalot
Carpal \'Tunnel
Reged: 05/12/2007
Posts: 5259
Loc: Send more snow!
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Hi Martin,
I know I'm not Andy but from personal experience I can really reccomend a turbo trainer, I've had one for about a month now and I can really feel the difference. No more excuses of it's chucking down or I haven't got time to go for a ride because in just 1 hour you can have a great workout improving cardio vascular fitness and pedaling technique 
I bought the TACX Sirius and checking out the website there a loads of training programmes to follow http://www.tacx.com/beleef+tacx.php?lang...op=This%20month
the trainer can be bought from anywhere between £100 and £140 so shop around.
Failing this you could go old skool and hit the interval training. Find a nice medium size hill when you are out on your ride and pedal up it as fast as you can, coast down and repeat at least 10 times. Oh, and they also reckon you need to be out on your bike at least 3 times a week to maintain fitness so i reckon you need more if you want to increase it.
I also reckon you target of 10mph average is quite high for mtb'ing, do a speed check and see what you are comfortable pedaling along on a flat road at, I'm around 15-18 mph but out on the trails I'm lucky to hit 12 Kph (my best time for the Marin Trail at 25k is 2 hours 20 including a few photo, chinwag, and mechanical stops) 10mph is about 16kph!! and 12kph is 7.5mph so that's a hell of a jump for trail riding but not that far from where you are at 5.5mph. I'd set my first target at 7.5mph based on physical fitnes then try and make up the remaining 2.5mph by better techinique. I'm sure Andy will have more to say when he comes along.
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Forum victims and culprits so far...
Typhoo, Prophet_1000, VT1_Doc, pgj79, Rob_Heath, Southboy, Tango, GeekTastic, mashley, Didzy2009, Gorehound, Greeneye, GingerNinja, SLB07
Smoke us some kippers, we'll be back for breakfast!!
My site www.ezerider.com
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stevewiz
old hand
Reged: 20/05/2008
Posts: 970
Loc: St Albans, Herts
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Also, get the most out of your machine, without going too mad and spending a fortune. Do you have a clipless pedal system? You might be able to squeeze some more out with SPD cleats or other system. Then - tyres - what surface are you measuring your speed on and do you have the tyres that are best suited to the surface. I know that when I put slicks on my bike in the summer as soon as I hit the road the bike just felt faster, and it was by about 3 kph average.
Then, as Sir_Q says - interval training and more training. Lots of it!! There is no substitute, but when you do the intervals listen to your knees. If they get sore, back off for a while. This type of training can be hellish on the joints.
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Iron Horse 2008 6point4 - my steed!!!
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Peak_ing
stranger
Reged: 17/09/2008
Posts: 21
Loc: High Peak
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Thanks Steve and Sir_Q. I have my lights on order expecting them this week. Got a local route about 7 miles so think will try out the interval training, also a good hill right outside my door so go up that a few times in a session.
I tried SPD's a while ago but they frightened me on the rough down hills do ditched them. Gues did not spend enough time setting them up. Will put them back on and see how I get on.
Thanks for the advice i'll let you know how I got on early next year.
Cheer
Martin
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I wonder why I am here and not there
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DomDom
addict
Reged: 22/06/2008
Posts: 410
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You can change the settings on the SPDs, so you can clip out / get out really easily - this will help with confidence whilst using them. There's lots of types too and they really help. Good luck with it all.
Cheers
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Tango
Carpal \'Tunnel
Reged: 16/09/2008
Posts: 3142
Loc: Preston Lancs
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I have just got back from a Great Hill and Darwen tower ride. I guess about 12 miles. My ride was not as much fun due to painful cramp in my quads that happened about 5 times during the ride. They were uncomfortable enough on two occaisions to have to lie down. yes i would guess it was a ridiculous site .
I haven't ridden for 4 weeks, but ensured i had the best meal possible the night before. Lots of pasta.................................... 2 cans carlesberg export and a bottle of red wine. Well red wine is supposed to be good for you.
I started the day with porrige oats, on the ride i had museli bars sandwiches and a packet of crisps along with plenty of fluids.
Can anyone advise this slightly (ahem) overweight 40 year old
Many thanks
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stevewiz
old hand
Reged: 20/05/2008
Posts: 970
Loc: St Albans, Herts
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Hmm... this looks to me like someone who has heard bits and pieces and is trying to put it together.
Pasta the night before - good. But you probably heard about carb loading, which does not mean just pasta on the night before. I have heard that carb loading is working to exhaustion 2 days out, then eating lightly, then working lightly the day before, then pack in the carbs as pasta.
Wine and beer - energy packed, but dehydrating. You probably set out in the morning already dehydrated, so the fluids were just keeping you on that level, not improving things.
Porridge - good - complex carbs that will keep going.
Muesli bars - more complex carbs - you could probably do with simple carbs when out on the trail. Try something like a Torq gel - I have used these very effectively - I got off a long ride after using 3 Torqs in 27 miles and felt fairly fresh. Some of them are also caffeine loaded and give a bit of a buzz. You certainly feel the effect within 5 minutes, and you can slip them out of a pouch and use one hand plus teeth to get them in without stopping.
Sandwiches - again - complex carbs - good before a ride, but during? If you are having a truly long, 2-3 hour ride, yes. Your problem with complex carbs is that when you exercise the blood goes to your legs, not to your stomach. So you don't benefit from food that takes a lot of digesting. Simple carbs get past this and get in to the blood quickly and help you out
Crisps - more complex carbs, plus inefficient fat. Salt, but the right kinds? Mainly sodium where a sports drink would have potassium and other salts essential to efficient muscle contractions.
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Iron Horse 2008 6point4 - my steed!!!
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Tango
Carpal \'Tunnel
Reged: 16/09/2008
Posts: 3142
Loc: Preston Lancs
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Cheers Steve
Need to think a bit more about the food and drink.
Didn't realise it was so involved
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stevewiz
old hand
Reged: 20/05/2008
Posts: 970
Loc: St Albans, Herts
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If in doubt take a banana to eat - potassium and sugar - that is why tennis players are always eating them.
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Iron Horse 2008 6point4 - my steed!!!
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Sir_Queuesalot
Carpal \'Tunnel
Reged: 05/12/2007
Posts: 5259
Loc: Send more snow!
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Quote:
If in doubt take a banana to eat - potassium and sugar - that is why tennis players are always eating them.
Nowt to do wth the Fyffes sponsorship deal then??  
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Forum victims and culprits so far...
Typhoo, Prophet_1000, VT1_Doc, pgj79, Rob_Heath, Southboy, Tango, GeekTastic, mashley, Didzy2009, Gorehound, Greeneye, GingerNinja, SLB07
Smoke us some kippers, we'll be back for breakfast!!
My site www.ezerider.com
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Tango
Carpal \'Tunnel
Reged: 16/09/2008
Posts: 3142
Loc: Preston Lancs
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PMSL
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Tym
member
Reged: 07/12/2008
Posts: 101
Loc: windermere, cumbria
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Hi Andy
looking for some advise on stretching exercises before and after cycling. I have read websites that say do this and others stay do that, but most have one exercise in common.
Which exercises do I really need to be doing, as I'm sure most of us just go out and ride.
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Wanted 30.9mm straight seat pin 410mm long
sports nutrition, weightloss and wellbeing
www.healthychanges4life.co.uk
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softsoutherner
stranger
Reged: 08/01/2009
Posts: 2
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Hi
Just before Christmas I had a nasty fall on the flat at over 20mph. No bones were broken but I badly damaged my left shoulder. The injury has now left me with a condition known as "frozen shoulder" and I can only move it about 50% of its range of movement - its also quite sore. Im told it may take months to get better and in the meantime I'm banned from doing any tricky descents etc that might result in another fall.
I live in the Midlands so can anyone suggest any good cross country routes within a few hrs drive that are good fun but not too technical? I go to Cannock Chase a lot but will soon get bored of the same thing.
Also does anyone know anything about this condition? Will another crash/spill set me back again?
Rob
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