Example of one of our biomechanical analysis tests. Notice the left hip translates too far to the left (right picture). This is an example of a biomechanical dysfunction.
Example of a DMA test
Last weekend I attended a conference in Atlanta by Trent Nessler, DPT
and Ella Dunn on Lower Extremity Dysfunction Assessment using Dartfish
video analysis software. Dr. Trent Nessler put together 6 dynamic movements plus a video analysis and an assessment protocol (Dynamic Movement Assessment) to determine the weak links in movement, leading to injury and reduced performance.
We are only as good as our weakest link. Dr. Nessler's research shows that by doing the Dynamic Movement Assessment (DMA) via Dartfish followed by a specific corrective exercise program, athletes can gain 4 inches in the vertical jump and 1.4 seconds in the 40 yard dash.
While those statistics are impressive, we can't take advantage of the optimize performance unless we are healthy and uninjured. I believe this is where the DMA and Dartfish have the biggest impact in sport. We all know the weak links cause injuries by reducing the maximal threshold of soft tissue adaptation and integrity. Imagine what can happen if we were able to discover the weak links BEFORE injury? Imagine eliminating the weak links BEFORE the start of the season?
DMA and Dartfish can now increase your performance AND prevent injuries, giving you the best chance you have at a PB and an injury-free season.
To schedule an assessment, email Drjess@innersport.com.
Innersport is pleased to offer a round table discussion on what athletes should know about chronic inflammation, training, and nutrition. Speakers will include nutritionist Tamar Cohen
of TriHolistic Nutrition, Immunologist, Dr. Susan Watson
of XOMA, and Sports Medicine Specialist Dr. Jessica Greaux
of Innersport Chiropractic.
: Chronic Inflammation and Training
: Thursday, February 10, 2011 at 7:30PM
: Innersport Chiropractic, Ltd. 1250 Addison St. Suite 102, Berkeley, CA 94702
: LIMITED SPACE! RSVP to Patrick
or call 510.883.1126
About the Speakers
Tamar Cohen, CNC
is a certified Nutrition Consultant who works with individuals eager to improve the quality of their lives using nutrition. An advocate of organic, local, and seasonal whole foods, she teaches her clientele methods of bringing health and vitality into their life with dietary changes. She graduated from the Bauman College of Holistic Nutrition and Culinary Arts in Berkeley.
As a triathlete, Tamar is particularly interested in holistic nutrition for endurance athletes. She lectures on training and recovery nutrition and alternatives to NSAID’s through an anti-inflammatory diet.
In her work, she uses the principals of the Anti-Inflammatory diet to address many conditions, particularly Irritable Bowel Syndrome and blood sugar regulation.
Susan Watson, PhD
Susan R Watson was educated in the United Kingdom earning a PhD in Immunology from University College London. She has held positions both in academia and biotechnology. Whilst at Genentech she worked on a family of molecules known as selectins that are involved in leukocyte-endothelial cell interactions in acute and chronic inflammation. She is presently employed by XOMA
here in West Berkeley. XOMA discovers, develops and manufactures novel antibody therapeutics. Her presentation will describe the processes of acute and chronic inflammation
Jessica Greaux, DC, ART
Dr. Jessica Greaux is founder and owner of Innersport Chiropractic, Ltd
. in Berkeley and Walnut Creek as well as the founder and owner of Press Play Analysis
. She has experience treating Olympic, Professional, and Division I athletes and is a consultant for Cal Berkeley Sports Medicine and Ironman Championship in Kona. Dr. Greaux's mission is to quickly diagnose, treat, and guide all athletes to return to sport and back to doing what they love. She has extensive experience in biomechanics and identifying the weak link causing chronic pain and inflammation. www.innersport.com and www.pressplayanalysis.com Dr. Greaux was a Division I soccer player earning All-Ivy, All-Northeast, and All-Regional recognition. Inspired by the senior games, senior Ironman athletes, and patients, she continues to play soccer and cycle endurance events today, determined to stay active in her late 80s.
To learn more about the clinic please click here.
To learn more about Tamar Cohen, please click here
My 5 pass stickers!
Last year, as many of you know, I completed the Tour of the California Alps, aka, The Death Ride
in honor of my buddy Bix
. I couldn't have completed all 5 steep, long, and sustained passes without many useful tips from experienced riders. One such tip was to just go slow. And that I did. I didn't push hard on the pedals most of the ride for fear I would expend all energy before the 5th pass. Since it's a 10 plus hour ride, I had plenty of time to inspect other's bikes and gears, and chat with fellow riders on how they trained for the event. I chose NOT to change the gears on my bike that had a compact crank (50-34) and a rear cassette of 12-27, more out of lack of time and less about any well-mulled over decision. However, after learning what gear ratios others chose, observing their cadence, and making note of their overall appearance after 4 passes on the Death Ride, I am pondering what options do I have for my next challenge?
Who better to learn from than a pro mechanic. Please read below an article Jim Langley wrote for the latest RBR Newsletter on choosing the best gearing options for your next endurance climbing event.
Feel free to comment below on what gears you used, was it sufficient, and would you do something different on your next ride?
Reprinted with permission from RBR Newsletter
. Sign up for a free subscription at www.RoadBikeRider.com
4. JIM'S TECH TALK
Lowering Your Gearing
This time of year, depending on your location, you're either preparing for the big spring and summer events to come, or already rolling up the miles. Either way, one of the most important things is having easy-enough gearing on your road bike for the shape you're in and the terrain you ride.
Figuring out what's right
You probably already know if your gearing is low enough for where you ride because if it isn't, you likely have trouble on the tougher climbs. Maybe you have to stand and muscle your way over the top, or push so hard your knees hurt. Or maybe on the steeps you have to zig zag across the road. Those are all signs that you'd avoid injury, be more efficient and even enjoy riding more if you lowered your gearing.
Another reason to go lower is to be ready for a big ride, like a mountainous century. Don't be like me, and assume that because you can make it up even your steepest local climbs on an 11-21 cassette that it'll work for a true alpine event like the Fresno Cycling Club's Climb to Kaiserhttp://www.fresnocycling.com/kaiser/kaiser.html. Oh, I covered the 155 miles and crawled over the 13,000-plus vertical feet that come in the first 65 or so miles. But it about put me in the hospital.
In comparison, my RBR teammate Scott Martin almost made last summer's 2-day Everest Challenge http://www.everestchallenge.com/, with its 29,035 feet of climbing, look easy.
The difference was that before Everest, Scott had me significantly lower his gearing. This let him spin up the climbs, while I essentially leg-pressed my way up Kaiser's steeps burning up my reserves and bonking badly.
Tip: Maybe it's obvious, but since I made this mistake, you might too. Don't let your fitness and confidence (or maybe it's hubris?) trick you into riding gearing that's too hard for a tough climbing ride. If the event flier doesn't have recommended gearing, consider calling the organizer, or Google the name of the event plus "ride report" to find an online account with gearing tips.
Doing the math
When considering gearing changes it's helpful to understand how much you gain with the different options. To do this you need to know a number called "gear inches." To find it, count the number of teeth on the smallest chainring (on the crankset) and on the largest cassette cog (on the rear wheel) and use this formula: chainring/cog x 27 = X (where X is your gear inches).
For example, for a 34-tooth smallest chainring and a 25-tooth largest cassette cog: 34/25 x 27 = 36.72 gear inches. Once you have that number, you know what your lowest gear is, and can compare it with the gearing changes you're planning.
In Scott's case, he read up on the Everest climbs and learned his 34/25 low gear wasn't going to cut it. So, I put on a cassette with a 32-tooth cog, dropping his low to 28.68 gear inches (keep reading).
Tip: To make calculating your gearing easy, I have a simple Excel gearing chart with instructions on my website: http://jimlangley.net/wrench/wrench.html. Feel free to download it and use it.
Before I get into the options for lowering your gearing, note that I'm not covering triple-chainring cranksets here because I'm assuming you prefer the lighter, less complicated-shifting double. If you already have a triple, you know how nicely they flatten the ups.
Option 1: Get a larger cassette
In most cases, the least expensive way to lower your gearing is going to a larger cassette. It's cheapest because you usually don't need a longer chain. You can just swap out the cassette and be good to go. For perfect shifting it's best to go with the same brand you have, but it's fine to get a less expensive model if you want.
For 10-speed cassettes, you can go as low as 28 teeth. For 11, a cassette with a 29 is available. Going from a 34/25 or 39/25 lowest gear to a 28 makes a 4-gear-inch difference, which may not seem like much, but it's significant and can save you over a long day of climbs.
Tip: Someone may tell you that if you get a new cassette you need to buy a new chain. This is only true if your chain is worn out, so make sure you check it before replacing it.
Option 2: Get a compact crank
If you have a 39/53 (standard) crankset, a nice way to lower your gearing is to replace it with a compact 34/50 (compact) crankset. If you have a 25 on your cassette, the 34-tooth chainring drops your lowest gear almost 6 gear inches. And, if you need lower, you can still go to a larger cassette. Compact cranksets have come down in price, yet it'll still cost more than a new cassette.
Tip: With a few basic bike tools it's easy to swap cassettes and cranksets. So if you only do one or two epic rides a year, you might want to get a compact crankset and climbing cassette and just install them when needed.
Option 3: Go super low with mountain-bike equipment
This is what I did for Scott's bike. He had a compact crankset but changing to a 28-tooth cassette didn't get him a low-enough low. So, I installed a mountain-bike cassette with a 32-tooth large cog.
A cog that large exceeds the capacity of a standard road derailleur, so I had to change Scott's to a mountain-bike derailleur. And, the larger cog and longer-cage rear derailleur meant installing a new, longer chain too. But the new super low made all the difference.
Tip: For Scott's bike I replaced his 10-speed cassette and rear derailleur with the 9-speed cassette and derailleur off his mountain bike, and they worked fine with his 10-speed Shimano Dura-Ace STI shifters (not perfect, but good enough). But, now that Shimano and SRAM are offering 10-speed mountain-bike cassettes with giant 34 and even 36-tooth cogs it should be easier to make this type of conversion.
Next week: I'll discuss an RBR reader's tips for advanced compact gearing.
has been a pro mechanic and cycling writer for 38 years. At RBR
he's the author of Your Home Bicycle Workshop
and moderator of the "Roadie Rap" technical forums on the Premium Site
. Check his "cycling aficionado" website at http://www.jimlangley.net
, his Q&A blog
and updates at Twitter
. Jim's streak of consecutive cycling days has reached 6,229.)