Gluteal Weakness in cyclists

Cycling is a great sport. It allows us to travel and experience places like never before, and helps us build up healthier body morphotypes (shapes). While getting lean, and dropping those extra 5, 10, or even 20 pounds can significantly help you boost your health, there is one area that cyclists tend to suffer:

The lower back and glutes.


This has, by default, become an area that I am extremely interested in. I've literally flown halfway around the world to learn about how and why low back and hip pain occurs, and how to fix it.

A quick synopsis of how I became so involved in them:
-Starting off as a Strength & Conditioning Specialist (NSCA-CSCS), Since day 1 of my cycling coaching career, I have been figuring out my philosophy on strength training for cycling success, and the WHY's of the issues so many cyclists face.

-Add into that my own hip injury, and my having to figure out a way back to 100% riding health (with the help of my Sports Medical Team's ATC-LPT), and I've done a lot of reading, learning, and experimenting to find the right mix of exercises and stretches to help cyclists ACTUALLY recover, and increase their performance, NOT just make the pain go away until the training load gets high again.

I've been having cyclists and triathletes, from Pro's to weekend riders, in my training studio doing exercises on the floor, and against the wall; on the stability ball, and on the bench; with bands, and with dumbbells. You name it, I've tried it. and the best part is, I've now figured out what works- for now (hey, learning is a continual process, and new approaches and ways to do things keep moving forward!).

No, this isn't some magic formula. This is just a baseline approach with a few different branches of how and where to go with the different issues that cyclists and triathletes may have.

Here's what I've found over the last decade or so:

Cyclists and triathletes often have extremely poor gluteal recruitment and strength, as well as crap-tastic oblique strength/ rotary stability strength.

This means that smaller muscles are working Overtime to try to compensate for these large muscles not doing their jobs....leading to things like IT band syndrome, Knee pain, back pain, shoulder and neck pain, as well as discomfort while riding.

Why does this happen?

Just as baseball players tend to have an excessive anterior pelvic tilt, and some rotation of the pelvis (due to throwing motions) cyclists tend to develop these issues due to the prolonged position of posterior pelvic tilt, and rounding of the spine from sitting on the bike for hours on end.

Now, having worked in the physical therapy setting for a few years, I can tell you with 100% certainty that the posts that follow are not guaranteed to solve your issues. It is best to seek out a qualified and certified/licensed Physical Therapist in your area (of good repute), who can properly assess you, and help you figure out exactly what is going on.


I'm not going to try to make you into a bodybuilder/figure competitior/brazilian beach booty model, but I am going to try to help you increase your ability to ride farther, stronger, and allow you keep your body balanced, so you can feel great both on the bike, and off.

I like to think of it more like the Brett Contreras model: Your butt is a big, powerful muscle, and developing it will not only help you look better, but also perform better! (Guys, this DOES include you!)

Picture via: https://bretcontreras.com/testimonials/

That being said, in the following posts I am going to introduce to you a few basic exercises, that are far beyond the standard "lunge and squat, and step-up" that has qualified as "glute training for cyclists" the past 2 decades...and has, in large turn, proliferated the issues so many cyclists have had, as these movements mimmic the cycling motion, INSTEAD of balancing them out.

For those who have purchased my USA CYCLING Webinars on strength training, these posts will go into a little more detail, and explain the reasoning, and how each of the exercises works to allow you to decrease pain/risk of injury on the bike, as well as give you a better understanding of YOUR body, and what it's trying to do as you pedal.

I'm looking forward to helping each of you ride stronger, smarter, and faster....but be prepared for the "Why the Hell can't I do such a simple movement!" moments that are all but sure to come about, as you try these new exercises.

How could you say that to him?!?!

Many folks may find it very odd to learn, that back in the period of time up until around the late 1800's telling someone that they were "A liar" was one of the biggest insults you could hurl. It had serious implications, and many a duel (with sabres and later pistols) were had, due to this insult.

Today it seems we have lost much sensitivity to words, their meanings, and the impact they can have on others.

Cyber-bullying is a huge issue, and perhaps more prudent to many of you, the current (and past) elections have led to a firestorm of words meant to bring the other candidate down, and insult their constituents....and I am NOT talking about the candidates themselves!

My Facebook feed has been filled with individuals from the Right, Left, and Center, not only stating whom they are in favor of and voting for, but also hurling very hurtful insults at those who do not believe the same as they.

It has gotten so bad, that last Wednesday, I slammed my laptop shut out of disgust.

Who are we to make fun of someone else who is illiterate and then to embarrass them, and those who share their political views, by making GIF's and Meme's stating that if you vote for such a such a candidate, that you are illiterate, and a hillbilly?

Or that if you believe in this candidates platform that you are turning the US into Russia, and must have been dropped on ones head as a baby.

What are we, in the 5th grade?

Who the hell do you think you are to insult other human beings this way?


Well, I went for a short ride on my commuter after slamming my computer shut, as I needed to clear my mind.


Just a few blocks into my ride, it hit me:

What people are posting on Facebook about their political opinions is TAME compared to the inner monologue that many of us have inside our heads...especially when it comes to Training/Athletic endeavors, and business endeavors.


You would be surprised as to how many athletes and top executives are incredibly harsh on themselves. The conversations inside their heads are brutal, constantly beating themselves down, and berating themselves.

"But hey", they figure, "this is ok, because I'm only doing it to get better!"

Wrong.

The way we think of ourselves, and especially how we TALK to ourselves, has a huge impact on motivation, self esteem, self image, and especially on our productivity and growth.

I've seen it. In athletes, and in companies.

But those athletes who start talking to themselves positively, and do critical thinking while envisioning a positive outcome (think along the lines of: "What are some obstacles that I will have to overcome on the way to my goal, and how will they each be dealt with?), have far better results than those who are negative, and beat themselves up AND better than those who just picture everything working out 100% in their favor ("Positive thinking").  **To read more about this, and how winners are built, pick up a copy of "Top Dog" By Po Bronson & Ashley Merryman. It's well written, and thoroughly researched.


It's not easy to change a habit, but in this case, it makes a world of a difference.
We are all too often WAY too harsh on ourselves, seeing ourselves as much worse than we are. Much uglier than we are. Much less of a hard worker than we are. Having much less skill, than we do. Having much less ability, than we do.

So, How do you talk to yourself? 

What is your inner monologue?

How hard are you on yourself?

How much credit do you give yourself?

Do you have the inner voice of a champion, or a chump?

Consistency is King

While the seasons being to change, and the more rideable and warmer days begin to outnumber the cold and unrideable day, this is where you can make or break the season....And to ensure that you MAKE your season, you need to remember 1 thing: Consistency is King.

Over the last 8 years, I've written hundreds, if not thousands of training plans for the athletes whom I coach in a variety of sports. One of the recurring themes that seems to happen most years here in the Northeast, is that an athletes season is greatly affected by the spring season- specifically the weather.

Now, don't go getting your Tubular Tires all glued on backwards and think I've lost my marbles because I said spring can be good or bad. Really, it DOES have a significant impact on how exactly the athlete will set the tone for the season.

Surprisingly enough, it's not the workouts that make the BIGGEST difference, but rather it's the consistency of the rides that so oft seems to be the culprit. For those of you who live in the northeast, I think you already know (consciously or unconsciously) the problems.

1. When there are nice days, and the roads are clear, your group rides turn into hammerfests.
     
This isn't necessarily outside the norm for many group rides, but the spring time (and during the Tour de France in July, when everyone is amped up) seem to be the WORST. In the spring most folks are fresh off the trainer, with little to no handling skills practice, and want to test their strength/fitness.

The combination of trainer fever, and low bike handling skills, often leads to rides that have a much higher variability index (Power meter Marker for stochasticity), as well as a little more dangerous environment to ride in- especially when you take into consideration drivers aren't accustomed to seeing riders on the road quite yet.

2. When the weather turns foul again, you just CAN'T bring yourself to get back on the trainer.

While this seems quite innocent, there have been quite a few years in which the weather forecast showed just a day or two of foul weather, but it turned into a full 7-10 day spell....which meant for a surprising amount of the riders I coached, NO RIDING AT ALL!

When I spoke to them on the phone, in person, or via Skype, they tell me they're just waiting for the weather to break, or they just cannot get on the trainer AGAIN... or a number of other things, that while they are honest,  and mean well, often lead to a rider losing 4-5 days of riding. This is extremely detrimental to the progress of the rider, and their fitness!

3. Their favorite route is still a mess, or has some work being done on it, or it now has potholes, or is being oil and chipped....

We all have our Go-to Routes. The routes that remind us of exactly WHY we love riding the bike (for me it's "Potato Garden Road to Imperial, PA"). But for whatever reason, perhaps the thoughts of how incredible last seasons rides were, and how amazing the roads were "back then", we sometimes avoid those routes due to safety or road condition concerns, and that leads us to losing even more motivation to ride.


So what can we do to make sure our fitness stays on track?

It's actually quite elementary:

Be Consistent.

Ride your bike for 20-90 minutes, 4-6 days a week, no matter what.
If your Time only allow for 3 days a week, then be SURE to ride those 3 days- no excuses!

If you cannot bear the thought of getting onto the trainer again, then perhaps picking up a pair of Rollers should be on your list.

Personally, and professionally, I LOVE the rollers. They allow one to work on Bike handling (be it in a straight line), and engage the nervous system and brain far more than sitting on a trainer. While some of you will google "Rollers for Cycling" and look at the $700 pairs and think about how many other things you can buy with hat amount of money, KEEP IT SIMPLE.

I own a simple pair of rollers from Nashbar- Yes, the ones that cost $99. They work.

My Bike Nashbar Rollers: Best $ spent for indoor training!

Nothing fancy about them, and yes, if I want to do efforts I DO have to get on the Trainer for anything over Tempo, but hey, they do the job....And I personally prefer to do my warmup on the rollers, stop for 2 minutes to pop the bike on the trainer for the harder efforts (Trainer area is already set up as per the HVTraining Youtube video), and then jump back on the rollers for an extra 30-60 minutes at endurance.


No matter what your goals are for this season, Make sure to stay consistent with the days per week you are riding, from now (March 1) until the end of May. This in and of itself can have a huge impact on your form come the beginning of the season.

Form= Fitness+ Freshness

If you want to be Fit, you need to ride consistently.

If you want to be Fresh, you need to ride intelligently.

Riding as little as 20-30 minutes at an easy pace @ cadence for an extra 2 days a week can have a significant impact on your fitness, and form, for a number of reasons: It allows you to ride more consistently. If done properly it can help you recover from harder sessions/efforts. And it helps keep your body in the rhythm of riding.

Now, get out there (or on there) and keep those legs moving!

Coaches & Athletes: The leading edge in Sport Science

Since I first began riding back in 2005, I've been told that Strength Training and Cycling don't go together.

"No good will come of it, you'll just put on unnecessary weight, and get slower" (not like I was fast to begin with, riding my Mongoose Hardtail MTB with slick tires to Group Road Rides).

I never liked that answer, and have been spending the better part of the last 10 years gathering information, trying new approaches on my athletes, and working to figure it all out. While I tell others that this is all done for the sake of giving my athletes the biggest competitive edge possible, that is only half true.

Innovators don't wait for the WHY to be proven. They are the ones ASKING WHY, and seeking the answer.
They don't look to the area that is illuminated, they look to where it is not. Where none have searched, or looked thoroughly enough.

From the age of 11, I've been in pursuit of trying to figure out how to "Train smarter, Not Harder" (thus my vision). And while there are a great number of athletes whom afford me the opportunity to help them, and apply my theories and knowledge to help them succeed, my true desire is to "figure it out". To appease my curiosity. To find the overall answer.

Just call me Curious George.

In the last 5 years, the pieces have been coming together exquisitely, and the current working theory has been helping the athletes I coach to a very significant degree.

The market has a smattering of books telling you "How to strength train for cycling", but really all they are doing is recycling old, behind-the-times information. These books tell you squats and lunges- movements that copy the patterns we have on the bike- will make you a better, stronger cyclist.

Unfortunately, they are selling you an outdated "top of the line car" (this car dates back to the 1970's...). While it WAS top of the line, and cutting edge way back when, it's severely outdated, and missing a lot of what we now consider to be standard...like say, air conditioning.

 1965 Mustang Fastback- a dream of mine to own some day.
Even if it is missing Airbags, AC, Automatic windows, power steering.....

Any and every Strength Coach knows that what we REALLY need, is to balance the joints of the body. Using Strength Training to regain a balance at the joints, and allow the athlete to have as few "energy leaks" as possible. AKA Helping the athlete move better, and with less risk of injury. Especially for those who are not professional racers- most of you our there reading this- who have full time jobs, a family, and other parts of their life they would like to enjoy.

However, in no small part due to the lack of updated information out there, many cyclists still cling to their guns stating that "strength training for cycling is a waste of time and energy".

The most common objection that I hear is "Show me the research/ evidence that what you're doing works." To which I point to the athletes whom I've coached...only to be met with "That's not proof enough for me. That is not scientific research!"

In years past I've argued with the individual, only to come away more frustrated, and with fewer words to share with the rest of the world.

What so many people miss, is that scientific research does not lead sports performance. Coaches and athletes in the field do.

To quote Joe Friel (www.JoeFrielsBlog.com) from his book "Faster after 50" (strongly recommend you read it!):

"Sports science has an especially poor record when it comes to paving new pathways in sport. It has nearly always lagged behind most of the important changes that happen."

True. So very true. Yet it seems, especially now days, that EVERYONE wants to see scientific proof FIRST.

I should know- I was one of those people.

Dr. Stuart McGill, Whom I had the pleasure of learning from in person, is one of the great
Sports Performance Innovators and Researchers of our generation.
He seeks out the WHY'S, and challenges what we think we know.

That was why I earned my degree in Exercise Physiology with a Specialization in Coaching: I wanted to know HOW to test what we did, so I could understand WHY we did what we did.

But in my 16 years of coaching, I've wised up to the Diamond that my coach gave me back when I was 16:

"Coaches and athletes will innovate, and do things they find help performance, and only after it's taken off, will someone at a university allow for the research to be done to see WHY it works. Coaches and Athletes are the cutting edge of Sports Science, not the other way around!"

From the Revolution of how High-Jumpers approached the jump, to the Time Trial Bars on the bike, the vast majority of advancements in Sports Science occur because of the Coaches and Athletes.

If you've read this far, it means you too are an innovator. You're looking for the best way possible to advance your performance, and enjoy the journey.

You cringe at the "Well, this is how it's always been done, so that's how we do it" mentality.

You disregard all the "smart athletes" who wait for the WHY to be proven. YOU Try new approaches that make sense to you, and are reasonable. (Within legal means, of course!)

Strength Training for cycling is far behind what the needs and demands for the sport have been, and are, for the athletes. But if you tune in to this blog, and the Human Vortex Training YouTube Channel (@HVTraining), you'll be privy to the cutting edge of Strength Training for Cycling Performance.

You'll be an early adopter. An innovator. Trying new things, and learning what YOU need to perform better.

Don't get stuck waiting for the research to come out and explain why.

You must unlearn what you have learned.
TRY.

1 SIMPLE thing that EVERY cyclist could do to help make themselves very FAST!

As I continue to coach sports, year after year the realization that it is the small and simplest of things that make the biggest differences to boost performance becomes clearer and clearer.

Seriously simple things.

While growing in the realm of Strength & Conditioning coaching, it's been returning to the simple movements that athletes often neglect (because they "don't like that exercise" or "What's the point of that small exercise, when I can move big weight?"), that makes the biggest difference in their ability to either tolerate training, or increase their capabilities.

When it comes to cycling, it's the simple things that no one ever seems to talk about, or teach.

The simplest (and Free) tools, are oft neglected, leaving you to put out way more energy than required
Think about how much EASIER group rides were after you learned how to properly pace line! (unlike this photo)

We all like to think that getting the most cutting edge wheels, or newest, stiffest bike will help us be faster and more efficient.... when really the thing that can make the biggest difference, is as simple as how we pedal the bike.

Yes. It really is that simple.

The next time you are out riding with a pro (or look at their power files), one thing that often slips by most folks, is that they pedal SMOOTH and STEADY. All day, everyday- That is of course except for when they are attacking, or putting the hammer down- and even then it's pretty damn smooth, and/or it hurts like you've never hurt before!

Yes there are natural variations during the ride due to topography, wind, traffic, etc, but for the most part, the pros are smooth and steady.

So why is it that so many cyclists, ESPECIALLY those who consider themselves serious competitive cyclists, continue to miss this FREE and SIMPLE thing that will make them so much better!?!?

Because we get caught up in the WMD-Weapons of Mass DISTRACTION.

We're sold by marketers telling us that this new frame set saves you 15 watts over a 40k TT. Or that by purchasing this new Grouppo that you'll shift smoother and faster, thus making you more agile on the bike.

It's the same problem I, and every other coach, has to battle when we try to tell a prospective athlete that by working with us, they'll get stronger, fitter, and faster- helping them achieve their goals.... but why pay for something you can't show off to your riding buddies, when you can get these SUPER STEALTH LOOKING WHEELS that all your riding buddies will comment on?!?!

And so it goes on.... Every rider I work with, it's an uphill battle to get them to understand the most simple, and basic concept in cycling: stay smooth and steady on the pedals, and you'll progress quicker than you can imagine.

"But the group I ride with hits the gas on every uphill, and coasts down every downhill!"

Do you want to be like everyone else in your group, or do you want to become the strongest one- the rider that people follow YOUR lead?

It's not easy, staying smooth and steady on the pedals- Try to do it for just 10 minutes on your next ride: keep your power +/- 5-10 watts for that time period (on similar terrain), without major surges or changes in pedal cadence.... It's HARD!!!

But it works.

If you live in a super hilly area like Western Pennsylvania, Invest in a triple chainring for your base training. Learn to pedal smooth and steady over each and every climb, keeping your power within the allotted range.

Forget the other riders in your group. If you want to really grow and become a faster rider, smooth and steady is the way to go-- and ESPECIALLY on your recovery ride days!!!

That is one of the many reasons why I absolutely LOVE the rollers for recovery days. not only do they boost bike handling abilities, but they also give phenomenal feedback on your pedaling, and whether you're staying smooth and steady.... or not.

But that's a post for another day.

Should you do Lactate Threshold efforts in your base period?

The Reason for Lactate Threshold Efforts within Base period

aren't exactly clear. Todays post is here to give you a clearer picture.

Picture CO Menachem Brodie

Every cyclist want to be stronger, to have more Watts per Kilogram, and to climb faster. So why do so many think that long hours in the saddle in base period are the key to this achievement?

It seems that even with all the advances that are made in the world of sports performance, that cyclists in particular have a tough time understanding the role of Lactate Threshold /neuromuscular recruitment in training.

What do I mean by this?

Many cyclist STILL believe that just by going out on their bike as many days a week as possible, at a low intensity will allow them to progress and get stronger. Unfortunately, this is a very 1970's way of training, and wastes much of the riders time, and resources ($, time, Energy).

While being out on the road CONSISTENTLY is an absolutely vital piece of becoming a better cyclist, one of the very many things that one must focus on, is increasing the neuromuscular connection. How do we do this?

There are a few ways that one can increase the Lactate Threshold/ neuromuscular connection. But first, let's get into what exactly the neuromuscular connect is.

Malcom Gladwell talks a little bit about the neuromuscular connection in his book "Outliers: The story of Success". In the book he talks about the time practicing a skill, and how the time in focused practice results in a much more thicker insulation of the nerves, by the myelin sheath that surrounds it.

Cycling, and well, any sport or skill, has this effect on the nervous system. It's part of the amazing ways that the body adapts to repetitive tasks that we do, so it can be accomplished with less effort/greater ease. This is why the professional riders- be it Optum Pro Cycling P/b Kelly Benefits Strategy team in the USA, or Team SKY in the ProTour, can put up the power numbers they can- their nervous systems have adapted.

But how do cyclists who are looking to get to the best watts per kg they can take advantage of this?

Recently, we've seen a shaking to the core of the cycling world, with the realization that high intensity work has a significant impact on the abilities of the rider, and really helps them progress forward- QUICKLY.

This is something that Expert coaches, like myself and Triathlon Coach Brett Sutton, have understood for years. Now, I do not want you to think that I know Brett well- I do not. But what I do know, is that his philosophy for training, is strikingly similar to what I've been doing with Human Vortex Training Athletes since I began coaching endurance athletes 8 years ago:

Using higher intensity efforts during the Base period, in order to help the athlete progress their tolerance of hard efforts, and to keep and build their speed.

HVT Athlete Ryan Munko

Tour of The Valley 2013

Photo CO Fred Jordan

High Intensity, when distributed properly across the foundational (base) and build period, lead to significant improvements in performance.

Now, this doesn't mean that my athletes have been doing ONLY high intensity work in the base period- far from it. In fact, we try to take advantage of any and ALL nice days that happen to peak through the often cold and long Northeastern winters. BUT, what we have done, is utilize the focused indoor trainer ride/ indoor training time (endless pool, treadmill, etc), to allow each rider/athlete to hit the specified energy system, AND attain a big Neuromuscular effort (I.e. speed)- via having to push through pain and discomfort, and forcing the body to figure out ways to adapt to the demands we are placing on it.

Does this work for performance? ABSOLUTELY. And with phenomenal results.
Every Year HVT Athletes come into the season  and "surprised" their opposition with how fit they are... but as mentioned before, I am not the only coach out there who utilizes indoor training time. Just read this great blog post by Brett Sutton about Indoor Training.

There is growing evidence suggesting that lactate itself is NOT a limiting factor in performance. In fact, the research suggests that Lactate is, in and of itself, CONTRIBUTING to performance, by being "recycled" and used to combine with Acetyl-CoA in order to provide the starting point for continued energy production!

Studies have been done as far back as 2001, at Wayne State University (Nebraska), and University of Udine (Italy), that have brought to light that what we think we know about Lactate Threshold Training, may not in fact be true at all!

So what does this mean as far as the "lactate threshold" efforts that I, and so many other expert coaches assign to our athletes?

Does it mean we're all blind? Does it mean that we aren't experts? Should everyone stop doing Lactate Threshold efforts?!?!

Not at all. Not even close.

While I cannot speak on behalf of other coaches, I will tell you why I believe 100% in utilizing Lactate Threshold efforts in training:
I believe that it's not the energy system gains that are the most vital part of these efforts, it's the neuromuscular impact that they have on the body.

During LT work, your muscles are being pushed to the absolute MAX they can sustain for a given period of time.

This is just like the doing the 8*3 with heavy weights when I used to prepare for my Powerlifting meets:  Lactate threshold efforts serve as the week-in-week-out "heavy lifting" that the body is able to positively handle, and adapt to- for the energy systems, the connective tissues, and the contractile tissues. The last two serving as stimulus to the Neuromuscular System to adapt, and progress- especially at speed.

This, and the mental toughness one gains from doing these Lactate Threshold efforts, is why they are integral parts of the base period- when done in the right amount, at the right time, for the right athlete.

The mental toughness, and mental training is a whole other post....Check back for more on that topic.

Or, if you want to learn more about the basics of Interval Training, and how to do it right, watch my YouTube Video:

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Back to it

It's been a good bit since I have written here. Why? I guess because just like most people, I didn't see much feedback from the beginning.

But then sitting here, sharing one of my previous posts, I remembered: Results take time. You MUST be consistent with it.

So here I am, back at it. This time with a plan.

I'll be posting once every 2 weeks to start, and as the habit sinks in,  a bit more than that.

A schedule always helps. It makes it automatic- or as Malcolm Gladwell says in one of his books- It adds more layers of insulation over the nerves that allow you to execute that task. It becomes second nature. It comes without thinking about it. You slowly become an expert at that task.

But it takes time.
And Consistency.

It's that second part that that gets most people.

Many are surprised when some of the athletes I coach walk into a gym, do a short warm-up, and pick up some heavy, heavy weights. The athlete may only be in the gym for 30 minutes, but they get their work done, and get out. How the hell can they get so damn strong?!?!

Maybe that's the secret?

Do "just enough" of the RIGHT thing, and don't waste your time on the crap that others do- you know, the "busy work"....If you are busy, you can't do REAL work.

And then, get out & do other important things.