Saddle pressure mapping now available at Bike Doctor Waldorf

The mapping technology was created by a company called GebioMized. So what is GebioMized and what’s up with the weird German name?

The brand name is a combination of the company’s name ‘GeBioM’ and ‘customized’. The system results from an investment in over 10 years of intensive research. Bike Doctor Waldorf recently purchased their saddle pressure mapping technology to assist their expert bike fitters in finding the right saddle and saddle adjustment for you during your bike fit.

The technology enables a three-dimensional heat map based on the body’s interaction with the saddle. Use of the tool requires a high degree of skill, because all aspects of bike fit present variables that can impact the pressure distribution on the saddle. It is not as simple as swapping from one saddle to the next. For example, extending a person’s reach–a seemingly unrelated variable-can rotate the pelvis in a way that significantly changes the distribution of weight on a given saddle.

The technology aims to replace the very long-standing tradition of “put a saddle on and ride it for a week and see what hurts.” Saddle selection has always been a black art with an element of randomness mixed with long-term brand devotion to what a rider finds to work.

Ian Spivack recently went into the shop and tested out the saddle mapping hardware and software with Eric and Chris on his Trek Speed Concept 9 Time trial bike.

This cover is placed over your saddle and the data is wirelessly transmitted to a laptop where your data is analyzed and actively monitored during the session.

This cover is placed over your saddle and the data is wirelessly transmitted to a laptop where your data is analyzed and actively monitored during the session.

My initial measurement.

My initial measurement.

My second measurement after focusing on sitting further back on the saddle.

My second measurement after focusing on sitting further back on the saddle.

Saddle moved forward 6mm

Saddle moved forward 6mm

Additional time adjusting to new position

Additional time adjusting to new position

Saddle up 2mm

Saddle up 2mm

Final Comparison

Final Comparison

Final Data Chart Comparison

Final Data Chart Comparison

Eric and Chris were satisfied with the final result with moving the saddle forward 6mm and up 2mm based upon:
-The shape of the pressure distribution was in the recommended “figure 8″
-There were no hot spots as shown by the pressure all being low (blue)
-Forward/aft weight distribution was better aligned
-Side weight distribution was better aligned

Contact Bike Doctor-Waldorf for pricing and availability (301-932-9980).
Find out more information below about this amazing technology:
http://gebiomized.de/?lang=en
https://www.facebook.com/gebiomized

Well done Team Integrity!

A few of us (McCollum, Warner & Bickling) headed out to a new event promoted by Team Integrity Cycling in Hedgesville, WV on Sunday. We weren’t sure what to expect, but we instantly became delighted once we inspected the course. Wow, what a perfect venue! The registration team was well organized and it had that laid back feel which is perfect for a training race to dust off the cobwebs. As a new member of MABRA, it’s great to have another team excited and putting a tremendous amount of energy into promoting races for us. So, a big Thank You to all of the volunteers, Integrity team and officials for making this happen!

Now to the race. The course is on a private circular drive with excellent pavement. If it was to be described against a known course, it would be reminiscent of a mini Greenbelt; fast swooping descent after S/F followed by some flat which pitches into a 5% 2/10 of mile grade with a little pitch prior to the S/F. It was a little chilly and a NW wind was starting to howl. A good group of ~15 riders posted for the A race (60 minutes). Clearly everyone was in for getting some good work in for the day which made for some solid racing. A frantic bell lap brought the group to the finish where Artemis’ Dave Osbourne put the “Super” in “Super Dave” to work and edged out our own duo of McCollum and Warner. Good times!

We hope this course becomes a staple in future years for MABRA!

Dr. Bickling caught the finish (We are also nominating him for future Bike Doctor commentary!)

Matt Albanese – 2015 Team Announcement

Name: Matt Albanese
Racing Age: 49
Family: Wife – Jennifer; Daughter – Olivia
Profession: Pilot – Southwest Airlines
Hometown: Long Island N.Y.
Residence: Lived in Annapolis since 1998
Nickname: “Captain” 

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Why and how did you start cycling?
I started cycling to do Triathlon but liked cycling the most.

Why is cycling so much fun to you?
Cycling is fun to me because it’s freedom, it challenges me, and I like the way the world looks from a bike.

What is the most memorable moment you had in your career?
Most memorable moment in my racing career is winning Giro Di Coppi 2 years ago. It was truly exhilarating.

What do you do when not competing?
When not competing, I spend as much time with friends and family as I can.

How would you describe your style of cycling?
As a cyclist I am a typical all round cyclist.  I love to climb but I’m not the fastest climber. I love to sprint. I am known to take long pulls for teammates.

Tell us something we don’t know about you?
I secretly want to be Jeff Chun. [ed note: Don’t we all!]

Personal Hero:
I have a few. Thomas Voeckler, Jens Voight, Thomas Jefferson.

What gets you motivated?
Reading training files from the team is very motivating for me.  Seeing what is possible with hard work and discipline is incredible.

What’s your “go-to” nutritional product?
Nutritional products I use are Cliff products.  The Builder bars are great for post ride, and the Blocks and Gels work well on the bike.

Tell us about your favorite training workout:
I’ve been using 5 minute interval workouts during my build phase lately. Other than that I love the challenge of hills.

What’s your favorite race?
My favorite race is the Tour of Washington county RR.

2015 Cycling Goals: My Goals for 2015 are to upgrade to Cat 2, support the team in whatever capacity I can. Id like to podium a few races that I’m targeting.

Subterranean Pie

Crystal City BID and Crosshairs Cycling are putting on the Wednesday Night Spins in the Crystal Drive Parking Garage every Wednesday this month. Held in the bowels of the parking garage, this 10 turn criterium is unlike anything else. The low ceilings, slick surfaces, tight turns, and columns make for some hair-raising racing. It’s a good vibe down below, and there are refreshments for the spectators and Acme Pies for the prizes.

 

After hearing the buzz from the first event, team rider Steve Fife attended the second installment to see what the hullabaloo was all about. After warming up and taking a few sight laps, it was clear there was a risk/reward factor involved in negotiating the entire lap. Go too fast, risk sliding out or hitting a column or wall.

11029555_10153153774183210_4814785211363541120_oMaking the break (photo-A.E.Landes Photography, www.aelandesphotography.com)

After lowering the tire pressure to around 70 psi, Fife lined up on the front row for the first race of the night in the Killer B’s. At full speed, the course is a blur, and requires full concentration. Fife went to the front for the first 15 minutes, and dragged 3 other riders with him in a 4 man break. Once the break was established, the time went by quickly taking about a minute per lap.

 

Fife on the front of the B race (video courtesy John Schiavo)

As the break powered away they began to catch the tail end of the race, which created some separation as the lead 4 had to slice and dice through the slower riders. One rider got off the front as they hit lapped traffic. Fife fought through the traffic and crossed the line in 3rd.

 

It was a fun event, and the top riders all got an Acme Pie for their efforts. Thanks to Bill Schieken and the CX Hairs guys for putting on a unique and fun event. 2 more races remain in the series, and if you like to go fast and test your skills, you will not find an event like this anywhere else. Plus, who doesn’t like pie?Pie

Lucas McCollum – 2015 Team Announcement

Name: Lucas McCollum
Racing Age: 35
Family: Wife and two step daughters 12 and 10 years old.
Profession: Physical Therapy
Hometown: Frederick, MD
Residence: Frederick, MD
Nickname: [I think we are going with “Nuke” (Bull Durham theme)]

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Why and how did you start cycling?
7 years a triathlete, 1 year as a cyclist.

Why is cycling so much fun to you?
Pushing my fitness to new levels.

What is the most memorable moment you had in your career?
So far, lapping the field in my first criterium.

What do you do when not competing?
Spending time with my family and dog. After that I am training and working out a lot!!!

How would you describe your style of cycling?
Targeting GC results with my Time Trial background.

Tell us something we don’t know about you?
I used to play professional baseball.

Personal Hero:
Jesus Christ

What gets you motivated?
Heavy Metal Music.

What’s your “go-to” nutritional product?
Osmo’s Preload and Active Hydration.

Tell us about your favorite training workout:
That would be a toss up between either hill repeats or Kelley Acres Speed Shop.

What’s your favorite race?
Ironman World Championship, Kona, HI

2015 Cycling Goals: Have fun and kick ass!

Nick Vita – 2015 Team Introduction

Name: Nick Vita
Racing Age: 28 
Family: Oldest of five
Profession: Acquisition for the Department of Defense
Hometown: Davidsonville, MD
Residence: Crofton, MD
Nickname: [We are working on this one!]
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Why and how did you start cycling?
My dad was a MABRA-ite and got me on a bike before I could walk. Also ended up taking developmental classes on the track up in Trexlertown and raced track for a while before racing on the road.

Why is cycling so much fun to you?
Freedom, open air, and mental clarity. 

What is the most memorable moment you had in your career?
Winning Morgantown in 2013. 

What do you do when not competing?
Read, cook, hike, ski. 

How would you describe your style of cycling?
Peter Sagan-esque: great on punchy climbs and uphill finishes.

Tell us something we don’t know about you?
I was the first person to ever crash on the Los Angeles velodrome. 

Personal Hero:
You know, I don’t really have one.

What gets you motivated?
Warm weather, winning, food.

What’s your “go-to” nutritional product?
Pure Vermont Maple Syrup.

Tell us about your favorite training workout:
Put me in the mountains and set me loose. 

What’s your favorite race?
Green Mountain Stage Race

2015 Cycling Goals: Top five in a MABRA road race. 

Summary from The 2nd Annual Richmond Endurance Symposium

By: Michael Tabasko (Physical Therapist at Capitol Orthopaedics and Rehabilitation)

Richmond Virginia is fast establishing itself as a hub of east coast cycling. The city is rallying around the 2015 UCI World Championships, and recently hosted the second annual Richmond Endurance Symposium.

I had the opportunity to hear talks by a great line-up of  health care professionals, top athletes and field experts.  Here’s a quick recap of what they had to say:

Andy Potts/Champion Ironman Triathlete: 

Andy was a really funny guy and an engaging speaker. He spoke about positive thinking and how it relates to mind/body/spirit. A cliche topic? Maybe, but his perspective was on how you process and perceive your athletic experiences. Positive or negative, these experiences have a cumulative layering effect on your mental game.

For example, let’s say you flat and roll across the finish line with a dejected attitude: this adversely effects how your next training session or race is going to play out. Instead, focus positively about what you can still get out of that session and move on: that experience then layers with the next, making you a mentally resilient athlete.  One can also apply this philosophy to segments within a race as well, mentally compartmentalizing the parts where things “get heavy” and move positively on to the next. He also spoke about leaving something left in the tank during training and how this helps him stay excited and hungry to compete. His coach will mentally prepare him for X-many intervals, but then stop the workout before the last set, saving that truly 100% effort for competition. He’s also big on visualization using all the senses, focusing on what a target course will feel, look, and smell like while training.

Tidewater Performance/Physical Therapy group:

This was a somewhat basic talk on the the importance of strength training  as it relates to injury prevention. The focus was on mastering multi-joint movement patterns (squat, dead lift, hip hinge, lunge), then add resistance, then progress to plyometrics and sport-specific patterns.

They reinforced how strength training may be beneficial to all, but is increasingly important for injured or over-trained athletes to recover efficiency, and for older athletes to maintain lean muscle mass and bone density.

Bob Seebohar/Sports Dietitian & Exercise Physiologist:  

I found this to be the most interesting talk. He focused on the concepts of Nutritional Periodization and Metabolic Efficiency Training.

Main points:

-Nutrition intake and component should vary with training macrocycles.

-Don’t use products during base training, eat balanced meals of real food. Use only water only on the bike for ride less than two hours.

-Don’t gain more than five pounds during off-season.

-Begin using products only as your training intensity requires it and focus on proper eating for recovery.

-Dial in your hydration/electrolyte needs which are highly variable and individual. Sweat rate testing is a great way to determine this if you have issues with cramping, dehydration or hyponatremia.

He emphasized the greatest limiter to performance is glycogen depletion and the main goal of an athlete’s nutritional plan is to maximize early and efficient use of fat stores. This means sparing muscle glycogen only for high intensity efforts like responding to attacks or the finish sprint. You’ll maintain form longer into the event, and there’s less chance of GI irritation because you don’t require as much fuel intake.

He presented some great case studies showing a few athlete’s improvement in fuel utilization to where they were taking less than 100 cal/hour for an 8-10 hour Ironman.  In contrast, an inefficient metabolism may begin preferentially burning carbohydrate at intensities as low as Endurance or low Tempo. These athletes will require substantially more fueling, have a higher risk of GI distress, and become glycogen depleted sooner than the efficient athlete.

A main goal of Metabolic Efficiency Training is to minimize insulin spikes – one of the body’s strongest signals to inhibit fat utilization. This means balancing meals with equal carbs to protein and healthy fats. For example, have an apple with almond butter. Dip bread with olive oil. Eat rice with spinach and nuts. Don’t have a gel 20 min before a crit. Instead, focus on a balanced meal two hours before and fuel appropriately while racing.

As you minimize these insulin spikes both on and off the bike your body will learn to preferentially burn fat. When I spoke to Bob after the talk, he said he’s seen significant metabolic changes in as little as two weeks with compliant clients.

Here’s a link to his books and company: http://www.enrgperformance.com/electronic-books/

Hunter Allen: 

 Hunter mainly presented material in Training and Racing with a Power Meter which many of us have read, but is always good to hear again. He emphasized regular testing of your key metrics for accurate training – and that testing is training. By recognizing patterns in your mesocyles that result in your best efforts, you can accurately predict performance peaks. Work back from your A/Priority races and apply those successful training patterns to give yourself the best chance of peaking for key events. He gave an example of a rider who would put together three weeks of 900-1000 TSS per week. After taking an easy week, he would put out his best 20 min test, like clockwork, every year. They would then apply this mesocycle one month prior to his A races. He also showed some interesting patterns that George Hincape and some other ProTour riders used to time their peaks. It was interesting to see how after Grand Tours, or even week-long stage races, those guys really let their training load drop (both acute and chronic), particularly later in the season.

I asked Hunter about working with athletes who are obsessed with their metrics to a fault. He said this does happen quite a bit, especially if the rider is not hitting their numbers and this is causing a negative feedback loop. He will have them tape over their power metric on their head unit, have them use RPE to gauge effort for a few weeks. The athlete’s family member will then send the data to him so he can appropriately design the next training block.

 Christian Vande Velde:

 Christian is a down-to-earth kind of guy and entertained us with stories from life in the pro peloton. He’s also moving his family to Greenville, SC – maybe to go hang out with George H and start a training-camp epicenter? Wanting to establish himself as an NBC cycling commentator, he diplomatically talked around the few questions directed towards LA or the doping era, which was quite understandable.

He had a funny story about when Garmin/Slipstream was still pretty young and underfunded. They were wondering how the Italians continued to look fabulous after two weeks of stage racing – only to find they had four hairdryers in the back of their bus. He was a big fan of eating real food on the bike, it was from this program that Allen Lim’s famous  rice cakes evolved.  The Garmin team was one of the first to really focus on what we now think of as a modern nutrition program. At the time the cycling media hailed the Team’s diet as going gluten free, but as Christian responded, “Man, I like beer!”

He was a big proponent of weights and strength training, especially when recovering from a broken back.

Interestingly, he mentioned how in the past five years, the peloton had become much less social. It’s now a harrowing washer-machine of circulating riders 100% of the time. He remembers when he began racing, there was quite a bit of conversation at times. You had to have a thick skin to hand around the caboose of the field as The Aussies took great pride in tormenting riders who slipped back.

For a complete list of the 2105 speakers and full video of the event (coming soon) please visit:

http://richmondendurancesymposium.com/resources/

Team Bike Doctor Wins the Mid-Atlantic’s Best All-Around Rider Award!

The Mid-Atlantic Bicycle Racing Association (MABRA) hosts a Best All-Around Rider (BAR) competition each year. The BAR series consists of the majority of the region’s road racing events including criteriums, road races, time trials, stage races, and other events. Points are earned based on the classification of event, with larger events such as championship and stage races earning higher levels of points. The award is separated by gender, age and racing category. Bike Doctor’s Nicholas Taylor won the award in the Men’s Category 1/2 individual “Senior” BAR, which is the highest level of racing competition that the series offers. While the award is on an individual level, like most results in road racing, it comes as a result of a concerted team effort rather than a one-person achievement. The points results can be seen here, tabulated across the entire season of racing. Winning the series confers the privilege of wearing the Championship jersey in the subsequent year, along with other benefits.

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Brian Rist-Sportif CX Master’s 1/2/3 Champion

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Brian Rist won the overall championship for the Sportif CX Master’s 1/2/3 series. Splitting his time between the MABRA Super 8 and Sportif series during the season saw Brian racing almost every day of every weekend. His dedication and hard work paid off with several trips to the podium, as well as a 3rd place overall for the Super 8 Master’s 1/2/3 series.

Congratulations on a fantastic CX season Brian!