Cleat Fitting

Late last season, I had some knee pain in my right knee. Perhaps pain is too strong of a word, more of a feeling of looseness, then tightness after riding a while. I had fiddled with my cleat position, but never really been able to get things right. But things like a knee you don't want to mess around with.

I saw that the high-end bike shop in Madison Crono Metro had a cleat fitting session available. So I made an appointment and headed down to Madison.

The shop did not disappoint. These were guys who not just knew bikes, but loved cycling. Graham Watson photographs signed by cycling's superstars hung throughout the shop. One of my favorite pieces was the 3D relief map of the Pyrenees. And in two rooms that they use for fitting, jerseys from around the world adorned the walls. There was cycling in the air in this shop.

I met with Craig as he would be doing my fitting. We mounted my Serotta up on a CompuTrainer which was located on a platform raised about 8 inches off the floor of the room. The room was large enough so Craig could move around and observe me as I pedaled against the resistance on the CompuTrainer.

Before getting on the bike, Craig spent a few minutes discussing with me what problems I was having and basically where things hurt. We also talked about what I had tried and I filled him in on my history of hotfoot. Then, I got up on my bike and just pedaled, still with the old cleats (which I knew to be worn out). One of the things that he immediately noticed was that my right foot should move further out, away from the crank. I had long suspected this, but it is impossible to see being on the bike. But from Craig's view off the bike, he could clearly see where the adjustment needed to be made. He also observed that my cleats needed to come back slightly.

We made these adjustments and I continued riding. Though I had rode only about 5 minutes, I could already feel the "looseness" in the outside part of my knee starting, that would turn to pain if I rode long enough. So I described what I was feeling to Craig so we could determine a fix to this problem. Another observation he made was that I was sitting far back in the saddle. I have always sat far back in the saddle, but he reasoned this may be making me "reach" with the right leg, causing some of the unnatural stretching in my knee. But before we addressed this problem, we decided to put on a new set of cleats to rule out any problems caused by "wear and tear" on the old, worn out cleats.

While Craig was putting on the new cleats, I looked at the old ones. We immediately noticed not only how worn they were, but also how uneven the wear was. The cleats where much more worn down on the outside part of the cleat than the inside. This was causing the angle of contact with the pedal to change and probably causing part of my problem.



Putting the new cleats on helped immediately. I felt less like I was reaching on my right leg. and much of the "looseness" went away. Craig theorized that I was probably bouncing a little bit in the worn cleat. Not enough to feel at the foot, but it would show up in my knee. But clearly, I need to replace my cleats more often to avoid these types of issues.

After this, we addressed the angle of the right cleat (my heel felt a little too far out, so we changed the angle to move it back towards the bike. And then we addressed the saddle issue. We moved the saddle 5 mm forward. I wasn't sure I would like this. I have had the same saddle position for a long time and always sat way back. But if there is a time to make a change, it is now, when I have zero miles for the season in, so my body can adapt to it.

Surprisingly to me, the saddle change helped my knee as well. My pedal stroke felt compact and tight, with none of the looseness that I had felt before. In fact, my right leg felt so good, that now my left leg felt a little off. I pedaled for about another 5 minutes, and was satisfied that we had done all we could do, so we called it a session. Of course, the true test comes out on the road in a couple weeks when the snow melts, but I think we have done all the work we can in the lab to give me the best chance at feeling good out on the road.

So what I learned was the following:

• I need to be much more proactive about changing cleats because I wear them out and I wear them out in an uneven fashion. I probably need to be changing them every 2000 miles, so 3 times a year for me. This will keep my position on the pedal consistent throughout the year.
• We addressed some lateral position and rotational position issues I had. It was much easier for Craig to see what needed to be done with his trained eye off the bike rather than me trying to look down through the bike. Someone who knows what to look for and can watch your pedal from the front and the side is critical to helping make the right adjustments.
• My saddle probably did need to come forward. I was probably reaching with my right leg without knowing it. I think this new pedal stroke will work better for me.

One other note about Craig and Crono Metro. Aside from all the cool bike things hanging on the wall, I could tell this was an individual who was very knowledgeable in the fitting of bikes and the bio-mechanics of how people ride bikes. This is not someone who took a fit class 10 years ago and is blindly applying formulas. This is an individual who keeps up with the current literature in how bikes fit people and how to fit bikes to people. Craig has clearly spent a lot of time reading and researching the subject of bike fitting. He attends forums and panels around the country to to interact with and exchange ideas with other thought leaders in the science of bike fitting. This is someone who is constantly refining and improving his practices so the rider gets a better and more comfortable bike fit.

Anyone who is buying a high end road bike or who has issues with their fit should call Crono Metro and make an appointment. Even if you don't plan to buy a Serotta or a Seven, find out how your bike is supposed to fit. These individuals are professionals and intellectuals about how a bike should fit. It is well worth a few hundred dollars to get your bike to fit exactly. My cleat fitting was well worth the time I spent driving to Madison. It is one of those things that now I ask myself, why didn't I do this much sooner.

Late Season Push

My goal every year is to ride 6000 miles. 6000 miles is a lot of miles, and a lot of things have to go right to be able to get that many miles in. Some of those things are under your control--fitness, discipline, dedication and consistency. Some are not like weather, health and work and life commitments. I've cleared 6000 miles 4 times before, one time ending the year at an incredible 7150 miles. Some years, I don't quite make it, finishing somewhere in the 5000's. Its not that 5500 miles is a bad year--its not. It is more than a lot of people ride. But I set the bar high at 6000 miles to give me self a goal for each year.

One of the hardest things about logging that many miles is being consistent. There comes a point, typically in late July or August when you are just a little burned out from riding. It is hard to find the time every weekend to go out and log 100+ miles. By this time, many of your other season goals have been accomplished, so it just gets hard to go sit on your bike for 5 or 6 hours. Its not that I don't enjoy it, but when you've been riding 800-900 miles a month for 4 months, you are just a little tired of it. So for me, I always seem to have this dip in my miles in late summer. And that makes it hard to get to 6000.

Weather and health are both big factors too. Catch a cold or the flu, it wipes out riding for a week. That happened to me twice this summer. I look back and wish I had those miles now. And in Wisconsin, there are months you simply cannot ride. Cold and snow don't make good riding conditions. I got one ride (10 miles) in during February, but otherwise we couldn't ride until mid-March. And typically in November, the weather deteriorates enough that riding just isn't pleasant. In 2008, I rode only 4 times after November 3rd.

That is where this year has been different. October was poor for riding, with the Appleton area receiving double its normal precipitation. But November has been fantastic. The daily highs have been around 50-55 degrees. Last weekend, both days were in the 60's. And for the most part, things have been dry. So you can get in a 50 or 60 mile ride on both days of the weekend without feeling like an icicle.

Warmer temperatures also mean warmer temperatures in the evening. Typically, it has been in the 40's during the evenings. If you have arm and leg warmers, full finger gloves and a cycling jacket, riding is very comfortable. I have set up the Serotta with two headlights and two taillights, so riding at night is no problem. I've got in about 7 additional rides I otherwise wouldn't have by riding after dark.

As of today, I sit at 5588 miles. Tomorrow (Sunday) I'll get about another 50. And then it will be up to the weather. If I can get a couple more decent weekends and fit in a few more rides at night, I'll be able to get close. The forecast for the next week calls for highs in the upper 40's to low 50's, so I am hoping that holds.

With a little luck, I'll sneak over 6000 before the weather forces me onto the CompuTrainer, because in my book, indoor miles don't count towards this goal.

Late Summer Riding

There isn't much left to summer. Some od the leaves have already started turning yellow this week. Weather-wise though it has been about one of the nicest weeks we have had all summer. Highs about 80 degrees and very little wind. I wish I could have got out more, but three days is all I have been able to get in this week.

Today was just perfect. 80 degrees and light winds. A few trees with leaves changing colors and a few crops still in the field with their leaves changing to yellow as well. A couple of photos from the camera phone.



This is on County Road MM Between County T and Steeple Hill Road looking Northwest. Note the horses in the field and the steeple of the church in Winchester in the background atop the ridge.




This is on County Road T just north of where you cross Highway 10. Its a little retention pong, but with some nice colors in the fields.

Sometimes Your Body Says Stop

And that's what mine did this weekend.

I've been battling a cold for a couple weeks. Nothing too bad, but its there. And you don't really feel like pressing it. I've followed the old rule, since its only in my head and not my chest, I've kept riding. I have better and worse days, but its hanging on and just won't go away.

When I woke up Saturday, I felt awful. I felt like I was breathing through a straw there was so much crud in my throat. Whatever I did, I couldn't clear up my sinuses. For whatever reason, I'd taken a turn for the worse. Riding Saturday was out. And I decided not to go to Marinette to do the Menominee River ride. I needed to rest and get better.

To me, its clear what my body was saying. I needed rest. I've put in a lot of miles the last 3 months. 2850 of them. And that was really starting from no on road riding (my winter work had been all CompuTrainer). I did the 200, 300 and 400 km brevets. I have 7 total rides over 100 miles. While I have accomplished a lot, I've probably pushed myself a little harder and further than what I could handle. My body needed a break, to get well and to offload some fatigue.

I felt better Sunday, but still didn't ride. Winds were crazy in Appleton, and I think I needed a couple days off.

Sometimes its easy to focus on ride, ride ride, train, train, train. Sometimes though, all you need is rest. And if you miss it, your body will let you know.

Why I do long rides?

This question always comes up. From people you know, from people who are cyclists, from those who aren't. Even from fellow randonneurs. Of all of the things to do on a Saturday or a Sunday afternoon, why are you out here doing this, riding your bike 100, 200 or more miles. What is it that motivates you to do these rides of distances that are seemingly beyond reach.

Its a question that comes up a lot. And on brevets, we typically spend some time talking about it. Everyone's reasons are a little different. I think it has to be that way, because to endure those miles, you have to be out there for your reasons, not someone else's. So after a lot of thought, here is my answer.


Its About the Experience
Two of the best experiences I have had on a bike are riding though Yellowstone and Grand Teton National parks. Too often today, people choose to treat life as a spectator sport and not something to participate in. Its easier to watch the ball game on TV than to get out, but the experience when getting on the road is so much more. Its the fresh air, the scenery, the back roads, the seeing a road as you have never seen it before. When you watch TV or a movie, you are watching someone else's interpretation of things, whatever it may be. When you are out on your bike, you are experiencing all of those things first hand.


Its About the Adventure
One of my riding mates on the 400 km (Joe) brought this up. There really aren't many ways to go on a 'big adventure' these days. A long ride is one way to break out of that every day routine, to go farther than you ever have and see things you never thought you could see, to be a participant and not just a spectator. Its the adventure of what will be around the next corner or at the top of the next hill. It goes along with that experience thing, to experience something that at least for you is a little bit epic.

Its About What I Can Accomplish
I will never wear the rainbow jersey of the road race world champion. I'll never wear the Yellow Jersey of the race leader of the Tour de France. I'll never solo to victory in Liege-Bastogne-Liege or any other spring classic. I just wasn't born with those genetics. And even if I was, I didn't take up cycling until too late, and I'm not willing to dedicate my entire life to road racing. I made other choices, and I'm happy with those choices.

But I can and have completed a 400 km brevet. I can, and next year plan to complete a 600 km ride and a full super randonneur series. If I so choose, I can complete Paris-Brest-Paris or another 1200 km ride. Are those difficult, aggressive goals? No doubt? But they are also all goals that I can complete, based solely on how hard I train and my willpower to overcome the obstacles I face. And as I complete each one, I know the accomplishment is all mine

Its About the People
This is the best reason. Randonneurs as a group are great people. All kinds of interesting life experiences. What is better than being able to spend a few hours with someone who shares an interest with you trading stories of things you have done. The events are long enough and we travel at an appropriate pace that conversation is encouraged. And that is a great way to pass a day.

It also is often said that randonneurs trade competition for the camaraderie of one another. This is very true. There is no bravado, no smugness of the fast guys. I'm sure there are some primadonnas out there some where, but by far the exception and not the rule. Every one out there is pulling for everyone else to finish and do well. There is just as much respect for the rider who finishes last as there is the rider who finishes first (many times more respect). It truly is everyone rooting for each other. And in today's self rewarding, me first world, that kind of community is hard to find.

Everyone has their reasons, but those are mine.

Crash!

I did the Chain Reaction Wednesday night group ride tonight, which has become a staple for me. Its good to do some group rides to push yourself a little, break up the boredom and practice group ride skills.

We did the Grand View loop tonight, which is the first time I've done this route with this group. Turnout was impressive with 55 total riders. In the "fun" group (the group that does 18-20 mph) we had about 30 riders or so. For the route, we go north on Meade, then west on Rock Road all the way out to Stephenville, south on 76 to work our way down to Grand View. On Grand View is the bigger hill on the ride. Not long, not terribly steep, but it does get the blood flowing when everyone is sprinting up it. From there, its Grand View to Greenwood to Quarry to Mayflower to Capitol to get back in. I think from the Chain Reaction shop its about 35 miles in total. Compared to the other ride this group does (the Swamp Ride), I think this one has a few more hills.

So we are headed down Capitol coming up on Meade getting ready to turn right and head back to the shop. We are riding in two lines, and I'm up front in the first row. Becky and I had even had a conversation earlier about how its safer to be up front on these things. So we are coming up to the intersection and to the left I see a rider on a road bike heading south on Meade. He's going at a good clip, probably about 22 mph as he is headed down the hill from where Meade passes over 41. I shout "Rider Left, stopping". I'm in the right hand line, but my partner up front, in the left hand line either didn't see the other rider or didn't hear me. So as I am clipping out and stopping, he turns right into me.

Boom!

We both go down.

Fortunately, neither of us were hurt. And no one else went down either. My foot was tangled up in his spokes and Niki had to lift up his bike and rotate it around to get me out. I have a sore elbow and I'm sure he has sme bumps and bruises too, but no road rash. Mostly I think it was pride that was hurt. On my bike I have a scratch on the pedal and lost a bar end. I think he'll need a new spoke, but we were both able to ride home.

I haven't went down in a long time, like 10 years. You never want to go down, but if you have to, its sure better to go down when you are almost stopped rather than at 30 mph. The most important thing is that no one was seriously hurt. No one was really hurt at all. Its good that neither bike was damaged or seemingly even scratched at all either--but even if so, bikes can be fixed, people not so much.

If you ride enough, at some point you are going to go down. While I wouldn't describe hitting the concrete tonight as gentle, I also realize that both of us are very lucky that its just a couple bumps. We both rode away, which is the best you can hope for.

Mackinaw Shoreline Century

I traveled up to Mackinaw City, MI this weekend to do the Mackinaw Shoreline Century. I used to do a lot of organized century rides, but not as much any more. Of course I do brevets, which consumes a number of weekends, and if I want to ride 100 miles, I just go do it. I guess at some point getting a t-shirt didn't hold the same appeal. But this one interested me because it would be a chance to go to Mackinaw, see the bridge, see the island and ride part of the Lake Michigan shoreline. So I was in.



The first thing I should say is that the ride is advertised as a century, but isn't a century. Its only 86 miles. I appreciate the Mackinaw chamber folks putting on the ride, but just say what it is, an 86 miler. Nothing wrong with that.

Anyway, the route goes generally south from Mackinaw City. Withing the first few miles you do get some nice views of Lake Michigan. Then the route continues south on what are generally roads through wooded areas. Traffic is very low until you get onto Pleasant View road, which did have more traffic and a crummy shoulder (in disrepair), so it wasn't too great to ride on. Anyway, you soon turn right to head back east. While the route is generally flat, you now have to climb over a couple of ridges to get back to the Lake Michigan shoreline. Nothing too serious, but there are some genuine hills.

Climbing the last ridge takes you past a golf course at a local country club, and then you drop down a wooded road and turn north. I think the road was Michigan 119, but now you are near the shoreline, and for the next 20-25 miles, you are either in a tree canopy of beautiful woods or have a view of Lake Michigan. This is definitely the highlight of the ride. Probably the best part was around mile 64 and the so called tunnel of trees. Just a fantastic forested area. I was told by the rest stop volunteers that this road is much more popular during summer, so if you go then, be aware of increased traffic.

The route then basically worked its way back to Mackinaw City. At this point, only having 86 miles, I still wanted over 100 for the day. So I continued on into the City and made my way to one of the terminals for a ferry to Mackinaw Island. On Mackinaw island, there are only 7 cars, all for official purposes (fire truck, ambulance, garbage truck, etc). So you wither get around by horse taxi or by bike.

Getting off the ferry at Mackinaw Island, it was a tourist zoo. Tourists were everywhere. And so were bikes that people could rent to ride around the island. Some companies rented mountain bikes, but must of them were cruiser type bikes. In any case, I was happy to have my own bike.

I did a loop around the outside of the island. This afforded excellent views of Mackinaw Bridge and the Mackinaw Straits. There were also several interesting rock formations. Getting back to the area where the ferries were, I then went up Turkey Hill so I could take the road that bisected the island. And this was a hill. Short, yes, but probably 10-12% grade. Ouch. After passing some houses were the few locals on the island live, I was in some pristine wooded country. I then came up to an area where the British and Americans fought a battle in the war of 1812. Soon, I was back at the north tip of the island (the island is only 3 miles long). So I reversed course and went back via the middle of the island. On my way back, I diverted off on a bike only trail to see Arches Rock, a natural arch formation looking out onto the waters of Lake Huron. Once again, leading up to his area was the most beautiful forest one could imagine riding too. At this point, I was finished, so I went back to the terminal, boarded the ferry and returned to Mackinaw City. I ended up with 105 miles for the day.



I stayed overnight on Saturday night, so Sunday morning I went out for a quick ride. I rode from Mackinaw City down Highway 23 to Cheboygan. Highway 23 had a sufficient shoulder and there wasn't much traffic on a Sunday morning, so it was a good ride. Looking at a map now, there are other roads in the area, but this route worked OK for me this morning.

One of the things I really liked about northern Michigan was how many of the wooded areas are still intact. Whether these were preserved from logging or replanted, I don't know. But it really made for a lot of pleasant areas to ride through.

So all in all, a good weekend of riding. It was nice to do a century ride again. No brevet card to keep track of, no time limit to worry about. And I could get off my bike after 100 miles. Bonus all the way around.