PREVENTING CRAMPS WHEN CYCLING

Even the greatest, fittest, healthiest most experienced rider can get leg cramps. The medical and sport community will tell you there is no single solution to prevent leg cramps. We do know however dehydration is one of the major contributors. Staying hydrated is mandatory in any sport or exercise program. Cycling in Oklahoma’s steamy fall afternoons and evenings makes it even more important.

It is suggested cyclist keep a diary of where they were riding, the surface, time of day, and weather conditions when they cramp the most. Ask yourself these questions, do you cramp when riding a certain bike, when seat and pedals are positioned in a certain way – is it always the same muscle that cramps?  Many cyclist have discovered keeping a diary helps them identify specific muscles or muscle groups requiring additional stretching, enabling adjustments to training programs. Stretch training is one way in which to reduce cramping. Year round stretch training increases range of motion, builds and supports the core and increases muscle efficiency.  Biomechanically speaking, the “cycling muscles” are muscles that act at three main joints; the hip, the knee, and the ankle. These joints allow you to turn the cranks on your bike in a smooth and efficient manner. Weight training, resistance training and off-bike training such as hiking, walking, running, swimming or aerobics on a regular basis improves muscle function. Hiring a certified USA Cycling Coach to work with you provides the guidance and support needed for a successful training program. 

Knowing your threshold is important. More importantly is listening to your body. Pushing yourself beyond what your muscles and core can handle can lead to cramping and permanent muscle damage. Professional cyclist use a “cycling threshold test”. Whether you regularly work with a cycling coach or not, working with a certified coach for a “cycling threshold test” can make a world of difference. The more you know and understand about your body, the more successful a rider you will be.

In addition, maintaining stress levels, avoiding overtraining, resting after workouts, eating healthy, avoiding drugs and alcohol, applying self-discipline and self-motivation, proper bike fit and being open and honest with yourself, your coach and your fellow cyclist are additional ways in which to avoid cramping. For more information on cramping contact USA Certified Cycling Coach Buster Brown, at Bixby Bicycles.  

Welcome To BIKEFIT

Bixby Bicycles is excited to bring you BIKEFIT. Whether you are a seasoned rider, competitive rider or you ride for exercise and comradery, for performance and safety “the foundation for every good bicycle fit” is BIKEFIT. Let’s begin with the benefits of Cleat Wedges.

 

 

Research conducted on cyclist’s feet showed that 96% of us have forefeet that are canted or tilted up to the inside inward (“varus“) or outward toward the outside (“valgus“).  The vast majority (87%) of cyclist’s feet tilt up to the inside.  Unfortunately, almost all cycling shoes, cleats and pedals take this natural tilt and force it flat.  This can generate knee pain, create a foot “hotspot” (where the inner or outer side of the foot feels hot) and diminish your ability to generate power. Cleat Wedges® enable the cycling shoe to connect with the pedal naturally, by acknowledging the foot’s inherent angle.  This creates a neutral foot position throughout the pedaling cycle, resulting in greater comfort and power.   An illustration depicting foot and knee alignment before and after applying Cleat Wedges can be seen here

 

 

 

 

 

 

 

 

 

 

 

 

Cleat Wedges are often used in conjunction with ITS Wedges® (in-the-shoe) which provide 1.5 degree of inward canting in cycling shoes that have ample room in the forefoot area. ITS Wedges can also be used to quickly determine if inward or outward forefoot tilt or canting exists. For a 1mm leg length discrepancy (one leg is shorter than the other), we recommend “stacking” two (2) Cleat Wedges, placing two wedges on top of the each other with the thicker edges of the wedges opposite each other.

For comfort, safety and performance, make your appointment today. Call Buster Brown, Certified USA Cycling Coach at Bixby Bicycles & Accessories,  918-943-6700   

PREVENT CRAMPS WHEN CYCLING

Even the greatest, fittest, healthiest most experienced rider can get leg cramps. On September 29 2014, a cycling news headline read: “Cramps Costly for Cancellara at Ponferrada Worlds”. This article by Barry Ryan, ran on September 29, 2014. Dropping out of a race or posting “absent” can be devastating for any rider.  The medical and sport community will tell you there is no single solution to prevent leg cramps. We do know however dehydration is one of the major contributors. Staying hydrated is mandatory in any sport or exercise program. Cycling in Oklahoma’s steamy afternoons and evenings makes it even more important.

It is suggested cyclist keep a diary of where they were riding, the surface, time of day, and weather conditions when they cramp the most. Ask yourself these questions, do you cramp when riding a certain bike, when seat and pedals are positioned in a certain way – is it always the same muscle that cramps?  Many cyclist have discovered keeping a diary helps them identify specific muscles or muscle groups requiring additional stretching, enabling adjustments to training programs.

Stretch training is one way in which to reduce cramping. Year round stretch training increases range of motion, builds and supports the core and increases muscle efficiency.  Biomechanically speaking, the “cycling muscles” are muscles that act at three main joints; the hip, the knee, and the ankle. These joints allow you to turn the cranks on your bike in a smooth and efficient manner. Weight training, resistance training and off-bike training such as hiking, walking, running, swimming or aerobics on a regular basis improves muscle function. Hiring a certified USA Cycling Coach to work with you provides the guidance and support needed for a successful training program.

Knowing your threshold is important. More importantly is listening to your body. Pushing yourself beyond what your muscles and core can handle can lead to cramping and permanent muscle damage. Professional cyclist use a “cycling threshold test”. Whether you regularly work with a cycling coach or not, working with a certified coach for a “cycling threshold test” can make a world of difference. The more you know and understand about your body, the more successful a rider you will be.

In addition, maintaining stress levels, avoiding overtraining, resting after workouts, eating healthy, avoiding drugs and alcohol, applying self-discipline and self-motivation, proper bike fit and being open and honest with yourself, your coach and your fellow cyclist are additional ways in which to avoid cramping. For more information on cramping contact USA Certified Cycling Coach Buster Brown, at Bixby Bicycles.  

WOMEN'S CYCLING

More women than every have taken up bicycling, as a mode of transportation, for fun family outings, or as a source of exercise. Transitioning from the indoor stationary bike to hitting the road on two wheels add a fitness activity beyond the routine workout. Bicycling as a mode of transportation gets you from point A to point B while working important muscle groups and delivering a cardiovascular workout.  Riding as a family combines quality family time and a fitness program unlike any other, strengthening upper and lower body, increasing stamina, decreasing stress and accelerating weight loss.

Bicycle fit, specifically the seat or saddle is important for women’s health. The wrong fit can lead to muscle and joint pain, back pain and general discomfort. Like male cyclist, a poorly fitted saddle can cause skin infections, swelling, numbness and risks to sexual health.  When purchasing a bicycle women must concentrate on fit of the Saddle, pedal, handlebars and frame. Our team specializes in fitting women riders - new or seasoned.

Proper clothing is also important. When cycling to work, wear cycling shorts with thick seamless padding. Remember cycling shorts are intended to be work without underwear - a backpack should be used to carry additional clothing and freshening toiletries. Bicycling is an exercise – perspiration is to be expected. Carrying a pair of street shoes is a requirement. Whether you are cycling as a means of transportation, for family outings or as a source of exercise proper foot wear if a must.  The medical community suggests you remove cycling shorts as soon as your ride is complete. It is also highly suggested shorts be laundered after each ride.  Shorts worn on the morning ride to work, should not be worn on the return trip home. An extra pair of shorts (and in hot weather a shirt) should be in that backpack.

Be safe, but most importantly, be smart. If you feel numbness or tingling get off your bike and walk. Never put on soiled or moist shorts, shirts or shoes. If you’re uncomfortable, something is wrong. Discomfort means your equipment isn’t fitting properly, ignoring this can lead to major medical problems.  Know the rules, regulations and guidelines for solo riding and group riding – different states often have different guidelines. Because you easily did 10 miles on a stationary bike does not mean you can do 10 miles on the road, even a summer wind can stifle your efforts.

Feeling sluggish, stressed out, need a healthy workout, suffering knee and joint pain, need a weight loss program, looking for an activity the whole family can participate in? Bicycling is your answer. Call us or come by Bixby Bicycles for more information on Women and Cycling.

THE MAGIC PILL

You made it through the holidays to January 2014 without to much interruption. I hope! As we enter the New Year and a new cycling season, our goal is to become better cyclist and to win more races. Although I’ve been at this for a long time, I still think about the magic pill.  In 1966 I found myself asking lots of questions but getting very few answers. Years later, as a coach, it became clear. I discovered the magic pill wasn’t a pill at all.

Let me continue by saying the magic pill isn’t magic at all. It’s all the little things we do that add up to being our best on our bicycles. It begins with patience. We’ve all heard the phrase “Rome wasn’t built in a day”, I’ve got news for you, great cyclists and competitive racers aren’t built in a day either. There is a long list of accomplishments you must make to become a pack rider, and to win races. These things take patience, effort, and lots of hard work. I think the word I’m looking for here is “dedication.  

First and foremost it’s about what we do off the bike. Small things like maintaining protein levels, proper nutrition, stretching and adequate rest. If you’re not getting enough protein, warming up those muscles or getting plenty of sleep, most of your efforts on the bike will be in vain. Once you’re healthy, well rested and warmed up, your ready to get on the bike. Proper training begins with a coach you trust, one that will design a program specific to your individual needs. The cyclist coach relationship is an important one. A good coach will guide you through the program while holding you accountable. Listening, evaluating and motivating are other key traits you’ll look for in choosing a coach.

  

As you begin your 2014 training program keep this in mind, diet, protein, hydration, sleep, proper stretching, low stress and time management affect each pedal stroke you make. It all adds up – taking care of your body, learning from the right coach, maintaining the motivation to train regularly, leads to winning races. What should you avoid?  Over training!  If you are crash dieting and over training you can count the season gone till next year; in other words ride to build skills and develop as a cyclist, in lieu of pushing through a work- out just because.

Remember, no one gets better in a week or a month. If this was the case everyone would be racing a bicycle. Cycling is a hard sport, but if done correctly it can be one of the most rewarding sports at all levels. The racing season is right around the corner.  2014 is up to you, it’s your decision –keep moving forward step by step, workout by workout and day by day. Remain patient, stay focused and you will achieve your cycling goals! 

What’s the magic pill?  Dedication to the sport of cycling, and lots of hard work; sounds like a pill I’m willing to swallow, how about you?

BIKE POLO

Have you heard of Bike Polo?  It seems Tulsans have. This vintage sport has seen a resurgence among young and old alike. Teams have popped up nationwide and the age group seems to vary.  It’s a tough game, not for the squeamish - be prepared for scabs, bruises and the sight of blood.

     This century old sport has found new fans world-wide and a quick Google or Bing search can bring up a team in your state, your city, your town, or your local community. The game consists of teams for three riders on concrete courts on single-speed, fixed-gear bikes. There’s a rubber ball and mallets, bike shields and  hard riding. Not for the faint of heart or the average cyclist.

“Invented in 1891, Cycle polo is a team sport to traditional  polo except that bicycles are used instead of horses. The hardcourt game has seen a sharp spike in interest as of 2007 and new teams are sprouting up across the world. Cycle polo can now be accounted for in the USA, Ireland, Switzerland, France, India, Germany, Pakistan Malaysia, SriLanka, Indonesia, Hungary, Australia, New Zealand, Sweden, England, Scotland, Argentina, Italy, Spain, Canada, Poland, Croatia, Slovenia, Nepal, brazil and Cuba.”  …. Wikipedia

U.S. hard-court bike polo has more than 175 teams. And yes!  Oklahoma is well represented. There is the OKC Team in the Oklahoma City area, and Tulsa Bike Polo in the Tulsa area. Check out the websites, YouTube, Facebook pages and more. It's new, revised and many are asking, will Bike Polo be the next new Olympic Sport?

 “What do you get when you combine the low-impact aerobic workout of cycling, the challenge of a racket sport, and the camaraderie of a team sport? Bicycle Polo!”  ….http://www.bicyclepolo.org/

From a great source of exercise to the thrill of racing, from a source of transportation to a hard hitting game, from helping Parkinson’s patients to just riding for fun, 

Buster Brown - Cycling Coach

Are you continually coming in at the back of the pack – fourth, fifth or sixth place?  Perhaps you’re blaming it on the bike, the wheels, your own ability or poor performance.  It’s true, poor equipment could be the answer, coupled with a lack of ability and poor performance – or you just might need a coach.  Your race prep and career trajectory is your responsibility.  If your goal is to carry more speed, improve fitness, and make the move from the back of the pack to the podium, you need a good coach. A cycling coach offers a lot more than a training plan. Coaches offer neutrality, accountability, nutrition guidelines, discipline, and event specific training.

“A good coach is a cheerleader when times are good, a strong figure when you need a kick in the pants, a voice of reason when you’re tempted to go overboard, and a shoulder to cry on when you’re down in the dumps.”  Bicycling; Rambling Man,

CYCLING FOR SUCCESS 

Buster Brown, Cycling Coach

Whether you want to be a more accomplished racer, or you're just getting started as a cyclist I'll provide you with the knowledge, skills and training plan to help you set and achieve your goals. I'll teach you how to train smarter, ride better and understand the dynamics of the sport. You will learn to dramatically improve your pedaling efficiency, sprinting, climbing, time trialing, and racing strategies while increasing your power and confidence. 

Whether you’re a novice looking to understand the basics of cycling for fitness purposes, someone seeking to embark on a new and exciting sport, or an experienced rider driven to take it to the next level competitively, personal attention and a customized coaching plan will help you achieve the highest level of performance possible.  Coaching takes into consideration the multiple aspects of overall health, flexibility, nutrition, strength, and endurance as well as the technical and tactical aspects of the sport.  

Get that extra edge to make it all come together and move to the next level

*My experience in cycling is not only to teach you how to train,

but also to help you learn how to race***

Through the use of technology, your coaching experience can happen in our large newly decorated facility or online using your iPhone, iPad or other online device. Through the use of the web and newly developed apps both our in-house and online clients can receive workouts, analysis, support, and consistent progress monitoring from a world class coach using Training Peaks software. With access to your pace, stroke, power and heart rate I can analyze your fitness and progress, and tweak your performance, meal and training plan based on actual acted upon metrics.

Training Peaks allows me to develop and daily monitor a performance plan designed to meet your specific needs. Whether you’re training for a special event, an upcoming race, or you’re the recreational rider, the monitoring and accountability tools will work for you. Other advantages to you as a client and to me as a coach is 24/7 online access, the ability to create training and meal plans based on actual performance tracking, access to fitness and workout trends, and a seamless line of communication between client and coach. As a world-class cyclist and fitness coach I’ll combine the combination of my knowledge and experience with today’s technology to ensure you reach your goals.

Buster Brown - 918-364-5200 / 479-530-9491, busterbrown2004@gmail.com