![Podium Physio](/img/default-banner.jpg)
- 113
- 817 514
Podium Physio
Australia
Registrace 31. 12. 2018
Podium Physio is a cyclist focussed Sports Physiotherapy and Injury Management clinic based in Adelaide, Australia (Home of the Tour Down Under). Principal physiotherapist Adrian Barei has a Masters Degree in Sports Physiotherapy, has multiple Bike Fit certifications and is a keen amateur cyclist with an eye on local KOM climbs!
This CZcams channel focusses on information and resources to assist athletes and particularly cyclists with injury management, improved performance, bike fit optimisation and general health and wellness. The occasional quirky video also appears from time to time!
Please take a look at our videos, give a thumbs up and subscribe if you have enjoyed the content, and let us know of any particular topics you would like covered.
This CZcams channel focusses on information and resources to assist athletes and particularly cyclists with injury management, improved performance, bike fit optimisation and general health and wellness. The occasional quirky video also appears from time to time!
Please take a look at our videos, give a thumbs up and subscribe if you have enjoyed the content, and let us know of any particular topics you would like covered.
Don't Waste Your Time With Useless Pedalling "Tricks"
When pedalling, your ankle should move between 18 and 24 degrees of Flexion and Extension. This is the range of motion which is most powerful and most efficient. If your ankle is doing something different, you will lose the ideal leg muscle activation pattern.
There are many coaching strategies, technique tips and pedalling cues that people have used for generations, but unfortunately they just do not work and have been disproven by science. (My favourite of these is to "pull up" on the upstroke!).
Truth - cycling is a pushing down sport!
Every cyclist has there own individually honed pedalling technique, and the best way to make sure this is working optimally for you is via a professional bike fit and equipment optimisation.
Content
00:00 Intro
00:55 Slower Muscle Contractions are Stronger
01:06 Cycling Folkore - That Science Has Disproven
01:28 The Moonwalk Technique for Scraping Your Shoe
03:46 Cyclists Find Their Own Ideal Pedalling Action
04:10 Research Only Investigates Short Term Effects
04:44 Cycling Is A Pushing Down Activity
04:54 Get A Professional Bike Fit
07:04 Summary
There are many coaching strategies, technique tips and pedalling cues that people have used for generations, but unfortunately they just do not work and have been disproven by science. (My favourite of these is to "pull up" on the upstroke!).
Truth - cycling is a pushing down sport!
Every cyclist has there own individually honed pedalling technique, and the best way to make sure this is working optimally for you is via a professional bike fit and equipment optimisation.
Content
00:00 Intro
00:55 Slower Muscle Contractions are Stronger
01:06 Cycling Folkore - That Science Has Disproven
01:28 The Moonwalk Technique for Scraping Your Shoe
03:46 Cyclists Find Their Own Ideal Pedalling Action
04:10 Research Only Investigates Short Term Effects
04:44 Cycling Is A Pushing Down Activity
04:54 Get A Professional Bike Fit
07:04 Summary
zhlédnutí: 7 735
Video
Ultimate Ankle Efficiency in Cycling: Pedal Like A Pro
zhlédnutí 1,6KPřed 21 hodinou
For best power and performance on your bike, your ankle should flex and extend between 18-24 degrees while pedalling. If you have less than this you will lose natural neuromuscular triple extension function. If you have more than this you will be losing power from all major muscle groups in your legs. While pedalling drills and technique coaching have proven to be ineffective in the short term ...
Suffer No Longer!
zhlédnutí 313Před 21 dnem
Don't put up with numbness caused by your saddle! Perineal numbness (Pudendal Neuralgia) is a surprisingly common ailment suffered by cyclists, and is both poorly understood and tricky to deal with. When you take a look at how close the nerves are to the saddle, you will understand why the problem is so common. While numbness due to saddle pressure is frequently reported, cyclists can also suff...
How Tadej Pogacar Won the Tour de France Riding 165mm Cranks
zhlédnutí 67KPřed měsícem
Short cranks win bike races! Tadej Pogacar has recently changed to riding 165mm cranks, shifting down from 172.5mm cranks, and in doing so has extended his margin of superiority over his competition. Riding on shorter cranks is not a new concept but is only now starting to gain mainstream favour, as Filippo Ganna, Sir Bradley Wiggins, Alex Dowsett and other current and retired pros have clearly...
The Perfect Gravel Cycling Trip in Tuscany
zhlédnutí 301Před měsícem
Tuscany is the perfect setting for a cycling tour holiday. We followed the white gravel roads made famous by the "Strada Bianche" professional cycling race and "L'Eroica" amateur cycling event, were astonished by the breathtaking city of Siena, and admired many beautiful towns such as Gaiole, San Quirico, Pienza and Montalcino. Our adventure took us through the UNESCO listed Val d'Orcia, and pa...
Which Cycling Training Zone Creates the Biggest Performance Boost?
zhlédnutí 445Před 2 měsíci
Zone 2 training has found great support amongst cyclists due to the success of its most famous advocate, Dr Inigo San Millan and his prodigy Tadej Pogacar. However not all coaches feel so strongly about the polarised training regime which matches the majority of low intensity work with a small amount of very high intensity work. Recently, Olav Aleksander Bu who has coached Olympic and World cha...
Boost Your Performance: Wahoo 4DP Results Enhanced by Shorter Cranks
zhlédnutí 1,5KPřed 3 měsíci
Short cranks (160mm) gave me a better Sprint Performance, better Aerobic Power, better FTP and likely also better Anaerobic Capacity on the Wahoo 4DP Full Frontal Cycling Fitness Test. After months of delays due to my second COVID event and an extended Shimano crank recall duration, I've finally done the Wahoo Full Frontal 4 Dimensional Power Test on short 160 mm cranks, then one week later on ...
2 Weeks to Massive Watt Gains and Personal Best Climbs
zhlédnutí 317Před 3 měsíci
After just 2 weeks on an intense climbing training program, I had a 50 watt gain and 2 minute PB on the Greenhill Road climb and an 18 watt gain and 47 second PB on the fearsome Corkscrew Road Climb. This very challenging but achievable 2 week training regime produced results that I honestly had trouble believing. Yes it was the toughest 2 week training block of my life, but when I look back at...
Specialized Aethos - My Initial Review of a Modern Classic
zhlédnutí 2,1KPřed 3 měsíci
I bought an Aethos 6 weeks ago and have tested it both in the hills and on the flat. Due to the lightweight frame and stiff carbon layup, it is a magnificent climber and demon descender. The power transfer from pedal to propulsion is amazing and it is so stable and agile. The design is a modern classic. The round tubing, 2 piece bar and stem, and exposed brake cables are just simply elegant and...
Shimano SPD (Mountain Bike) Cleat Installation
zhlédnutí 1,5KPřed 3 měsíci
Shimano SPD cleats are simple to install but be sure to correctly align the Fore-Aft, Side to Side and Rotational position for your needs. These cleats are generally used on Mountain Bikes, Gravel Bikes and for commuting. One of the great benefits is that due to their small size, they can be recessed into what looks like a fairly conventional sports shoe, thereby making them very easy and comfo...
SRAM XDR Adapter Hub/ Freehub Install Onto Wahoo Kickr Core
zhlédnutí 1,1KPřed 4 měsíci
My quick and simple guide to removing a Shimano Adapter hub/ Freehub Shimano 11 speed cassette from a Wahoo Kickr Core, and installing a SRAM XDR Adapter hub/ Freehub and a SRAM 12 Speed cassette. Make sure you have the correct tools before you start: A chain whip for the old cassette, a locknut key and an adjustable spanner. I need to use my new Specialized Aethos, which has a 12 Speed Rival A...
14 Reasons To Switch To Speedplay
zhlédnutí 318Před 4 měsíci
Speedplay is the mysterious younger cousin to the main 2 cycling pedal systems out there (Shimano and Look). And in my opinion it is the best pedal system. Superior cleating, dual sided pedals, sturdy, adjustable float. Speedplay has it all. For years I waited and watched the Speedplay endowed cool kids with envy, then eventually dived into the Speedplay ecosystem. Here are the 14 reasons why I...
Aethos: The Bike I Never Knew I Wanted!
zhlédnutí 4,2KPřed 4 měsíci
Aethos: The Bike I Never Knew I Wanted!
Hey Shimano. Where Are My Replacement Cranks?
zhlédnutí 268Před 4 měsíci
Hey Shimano. Where Are My Replacement Cranks?
Chain installation error nearly cost me a fractured wrist
zhlédnutí 2,3KPřed 5 měsíci
Chain installation error nearly cost me a fractured wrist
Speedplay Pedals: Even Better With Just One Cleat Cover!
zhlédnutí 1,3KPřed 5 měsíci
Speedplay Pedals: Even Better With Just One Cleat Cover!
Can This Gut Microbiome Home Test Kit Deliver Health and Performance Gains?
zhlédnutí 124Před 6 měsíci
Can This Gut Microbiome Home Test Kit Deliver Health and Performance Gains?
Shorter Cranks Stronger Sprint (13% More Power)
zhlédnutí 1,2KPřed 6 měsíci
Shorter Cranks Stronger Sprint (13% More Power)
Want More Power? Crank Length Matters!
zhlédnutí 7KPřed 7 měsíci
Want More Power? Crank Length Matters!
Does riding with shorter cranks require more effort and exertion?
zhlédnutí 5KPřed 7 měsíci
Does riding with shorter cranks require more effort and exertion?
How much will 15 mm shorter cranks benefit stiff and painful hips?
zhlédnutí 7KPřed 7 měsíci
How much will 15 mm shorter cranks benefit stiff and painful hips?
My Best Advice For Avoiding Holiday Training Injury
zhlédnutí 97Před 8 měsíci
My Best Advice For Avoiding Holiday Training Injury
The Epic Cycling Challenge: Conquering the Mortirolo and Gavia
zhlédnutí 55Před 8 měsíci
The Epic Cycling Challenge: Conquering the Mortirolo and Gavia
Tony Robbins' 6 Human Needs fulfilled - by Bike!
zhlédnutí 31Před 10 měsíci
Tony Robbins' 6 Human Needs fulfilled - by Bike!
How To Get On and Off your Bike More Easily
zhlédnutí 332Před 10 měsíci
How To Get On and Off your Bike More Easily
all the ways you mentioned can be used depending on the situation and the need for power, but only for a short time because the most efficient way of pedaling is just pushing the pedal
Speaking about Pog-I reckon about 2.5 Pogs can comfortably fit in my jersey which means I aint winning no tours any time soon short cranks or not. 😂 Seriously tho if you compare him from Vuelta 2019 and now the difference in posture, pedaling etc is striking.
Yes I'm sure he has developed further as a rider and will have experimented with technique. He has also changed coaches.
Re: G8 2620s, that's a crazy amount of money for 50 cents of elastomer, I have paid less for custom orthotics
Most custom orthotics in Australia would be in the range of $300 - $450.
Why do you have videos of cyclists whose saddle is obviously too high?
obviously too high?
@@podiumphysio657 Yes, almost straightened leg and raised heel. What's not obvious?
@@jono1457-qd9ft I've asked a small number of my clients if they consent to be used in my social media. The client at the start of the video is one of them. I've chosen his file as it is representative of the information I want to demonstrate at the ankle. He does ride with a slightly straighter than usual knee at BDC. Later in the video I've used myself as a model. I took video of my usual position on my Emonda and saw that my ankle motion is quite exaggerated (almost 20 degs of dorsiflexion which is extreme), and therefore not matching the dialogue. So I adjusted my saddle height and deliberately altered my pedalling action to change this. Unfortunately I am not an ideal bio-mechanical subject to record, but I am very affordable and always available.
Load of codswollop
LOL. had to look that one up. Interesting word... www.oed.com/discover/a-load-of-old-codswallop/?tl=true
This was my experience as a bike fitter. Pedaling looks simple from far away but when you look closely at each person, theres a wide variation in pedaling style which I had to take into account. Can your pedaling style change? Maybe over years, but you're going to ride tomorrow, so I have to fit you like I see you.
I agree that it is a challenge working out whether to fit a bike to the person in front of you, or throw in some coaching/ exercises and then fit the bike to the positive changes you expect to see down the line. I guess this a great rationale for having a revised bike fit each year.
i like your channel a lot man, thanks for this one
Thanks for your feedback. I'm just a self employed physio, avid cyclist and wannabe digital entrepreneur - getting feedback like yours makes my day!!!!
Crank length is all about fitting the morphology of the athlete. Yes, 165 mm cranks compared to longer cranks are generally more efficient, simply because the pedal circumference is smaller, and therefore, require less work time at a given foot speed. Along with a slightly higher cadence at the same foot speed. RPM is an important part of producing horsepower. The same amount of torque, applied at a higher rpm, results in higher horsepower. Horsepower is what makes a bicycle go fast and faster. In short Smaller athletes have no business using longer cranks, than what fits their body dimensions. Ether it fits,,, Or it doesn't fit. I'm 5ft 11in tall. My race weight was 225 lbs. The longest cranks I can use without destroying my position on the bike is 170mm. When I'm using the drops and in my most aero tuck, my knees barely touch my chest at tdc. Longer cranks cause my knees and chest to compeat for the same space. Requiring higher handlebars. Along with lowering the saddle. My rpm drops and the increase in pedal circumference feels terrible and horribly inefficient. I remember when this long cranks fad started. I was disappointed to see production road race bikes fall into the 1980s triathalon inspired 175 mm cranks fad, as standard equipment on bikes that should have 170s. Along with stupid long cranks on all sizes Remember, runners were the biggest part of the early triathlon demographic. And in the USA, triathlon was big business. Especially compared to bicycle road racing and track. Longer cranks were considered a advantage for the untrained novice cyclist, competing in early days triathlon. Long cranks and then came aero bars. Those were the first two triathlon inspired influences on the performance bicycle market. I remember it well. My home velodrome was 44 degrees and a little over 260 M, I used 165mm cranks for match sprints. Any decrease in torque for the jump, was simply not an issue. I tried 167.5 and 170 mm cranks as well. The 165mm cranks were the best choice overall. I simply went faster. And I could go slower in the banking when it was tacticly appropriate. 40 years as a bicycle mechanic. Starting in 1977. I'm glad that crank length mythology is finally being( better sorted out). In the bicycle pop culture sphere. It's really not that complicated.
Yes there is a lot of history, folklore, fad, tradition and "cost cutting/ optimisation" in the bike industry. But I could say the same for physiotherapy in general and probably a great many other industries...
@@podiumphysio657 I agree, that is a fact. I grew up in Portland Oregon. Milwaukie Clackamas. It was the early 70s when I got into nice bikes. And learned about pro road racing. Nobody knew anything about bicycle racing, training and bike setup in my area. I was actually told that the pro's would use thin cut veil, for padding in their wooly shorts. I'm not joking. It was sheer hell. As a bicycle mechanic and racer, I ran into many myth oriented dogmas. Fortunately I had some smart friends that worked as coaches for the national team in the buildup to the 84 Olympics. That was my beginning of really learning about the subject. Thank you for helping to demystify the reality of the athlete and machine interface.
@@markmyra-cn7rd Veal - the original chamois - priceless!
Congrats. A bike that has been on my radar for a while. I’ve seen an S-works one preowned at a reputable dealer locally. Dura Ace equipped and a tad over 6kg in my size. Really trying to avoid the temptation! 😅
Hey Graham. You only live once!
@@podiumphysio657 very true. But my life expectancy could reduce drastically, if I brought another bike home. 😆
@@grahambowes756 Hmmm. Maybe just buy the bike and keep riding it - dont go home!
How to get rid of this type of disorder? Any suggestion guys?? If you have any idea regarding this, What type of supplements or vitamins should be better to take for treating this.
Hi there. This video is showing benign fasciculations after exercise and is not a medical problem, just a sign of muscle fatigue after exertion. It goes away by itself within a few hours.
What is your opinion about an oval chainring and the impact on knee and other muscles?
Hi Danie. I dont have any personal experience with Oval chainrings. I understand that they are supposed to improve the lever arm for when the crank is in the peak power position. However if you have looked at some of my previous videos you will know that I am a big advocate of shorter cranks so that argument doesnt really gel with me. They are obviously still a niche product and some people will try them and stick with them but I suspect in a few years we will look back on them as a fad. If you have knee problems, or are trying to optimise for certain muscle groups I am sure there are different/ better ways to achieve that.
Only time I pull the pedals is when I'm doing a max effort on a steep hill right at the end. Very inefficient but helps to squeeze out the last watts I have left.
Makes sense. Get the most out of your body in a short period of time at the end of an effort
Pedalling's not static it's dynamic, and you should toggle your stroke, saddle height, fore and aft saddle position, knee angle of attack,l etc. According to your ride. For instance occasionally pulling up on upstroke does increase torque on a climb and while accelerating, but I wouldn't do it for the entire ride as it quickens fatigue and so on.
Do you alter your saddle position between rides?
@podiumphysio657 Yes, lower to spin but higher to push big gears at lower cadences. Also during a ride I toggle riding positions between rear, mid, and the nose of the saddle. Nose of the saddle is better angle for climbing, mid saddle for sprinting, rear saddle for cruising.
@@mmurmurjohnson2368 Sounds like you would benefit from one of Mohoric's dropper posts!
Very good video, not an expert but been riding 50 years now and have come to agree with everything you said.
Thanks for your feedback Greg. Keep on riding!
Great video, nicely done. Straightforward, and thankfully debunks the surfeit of pedaling techniques that have been out there for years. Thanks for putting this up!
Thanks for your feedback Greg. As I said, the research tends to look at immediate, same day changes in efficiency when cyclists are told to pedal in a certain way. And none of it helps. I have not seen any research yet which looks at changes after months or years of pedalling technique coaching. It would be a difficult research study to achieve, and I suspect would have few volunteers. If cyclists dont improve in the short term, why would they invest months doing that same pedalling action??
Do a calf flexing video plz
I have several calf videos in my shorts playlist already
I've at times played with this as many I am sure have done. It really is a mentally concentrated effort to pull as well as push on opposite extremities during the course of one revolution. To gain this function with effective results takes many years to get muscle memory working, at least for us non professionals. The idea of power on the push stroke is a relatively easy mental state. Pulling on the up stroke takes more mental effort as it interferes with the down. One of they ways I have tried to accomplish this is merely under the more relaxed riding. Many times incorporating it on hills while seated. It's easier to do while out of the saddle. To become more proficient takes much more time. I look at the stroke and break it down into degrees. From roughly 30 degrees before the top of the pedals highest position to again roughly 10-20 degrees after the top, there is a transition of what I gauge my self as the honeymoon area. This is my more relaxed, breathing or slack part of the up to power down part of the power stroke. As I round the bottom, again, the last 10-15 degrees is where the power of the down cycle stops producing power and from there is a transition beginning to no power, The 10-15 before coupled with 10-20 degrees of that same down now starting into the upward stroke is again, the breathing, relaxed position. One can say that depending on each individual, there can be as much as maybe 90, plus or minus, of degrees of each full stroke, per leg where the rider can experience recovery. Granted the down, power stroke is the most efficient of the complete revolution but to be fair, this may only produce roughly at best about 75 degrees of that 90 degrees where the most power is generated. The up or rear part of the stroke will at best, if the cyclist is proficient, generate possibly 60 degrees and out of that 60 degrees of upward rear stroke, they will only generate roughly 35% of that full revolutions power cycle. The upstroke can be a useful part if the rider entertains the idea that it can also be used to allow as part of the leg/muscle recovery. One will build a very high lactate threshold if done properly. Passing that though is where we tend to chew on the engine's longevity before the mileage gets completed. Just my 2 cents folks. We all have our views for efficiency through the years of riding. I believe that each has their own madness or ways in which to accomplish their goals, whether in cycling or other areas. It seems I'm always evaluating myself, and at times my head gets placed in the sand, forgetting to pull it out when I'm stuck. The whole idea is, enjoy riding, it truly is a time when we can have at times, complete solidarity of mind, body and of nature which for myself at least, is the most enjoyable time of any day. Be happy safe out there folks.
Thanks for your thoughtful reply Michael. I suspect there may be some gains to be made from deliberate long term pedal action "enhancement", but it will be difficult to work out in advance what the best options for each rider is, as everyone is different. Research is unlikely to come up with the answers for us as it would be a very difficult long term study to conduct.
Riding different styles of bikes like mountainbikes or fixies can yield massive results
I think you are right. And will help the bike industry profits also!
I was wondering how much ankle movement differ when you change cleat position? I have the cleat between fifth and first metatarsal. But If I set it right at the fifth metatarsal I feel more stable and my calves isnt utilized as much. So where do you recommend cleat position?
In general moving the cleat to the most rearward position on the shoe is helpful if: - your ankle range of motion is excessive - you have Achilles Tendon problems - you have other bike fit difficulties In other words it is a good position for many people. Some people feel that their ability to achieve maximum sprint acceleration is reduced so they will tend to keep their cleat position more forward on the shoe
I watched it with machine translation so I didn't fully understand it, but I feel that the power is definitely transmitted when you keep your toes slightly down and pedal, especially when going up hills.
The ankle does move a little bit to push the toes down, but it is important for this to be "just the right" amount.
Great Video. I didn't know that such apps exit. Great idea for improving the bike fit on one's own. Looking forward to your next video! Keep up the great work! You are enriching CZcams.
Thanks Daniel. It is really nice to get supportive comments like yours. Each video requires many hours of work but I enjoy the creative process and hopefully the information is useful!
Have noticed something similar to the" glide your foot forward" happening when pedaling hard at high cadence on short cranks to different degrees now that I think of it. Becomes more noticeable when I ride my other bike with normal pedal, kicking my foot forward off the pedals sometimes.
I havent tried it myself. From a physiological standpoint it is a point in the pedal stroke where the glutes cant contribute much, so overall power production would be less here, however at higher cadence and lower torque it could be good use of the 3 Vastii muscles at the knee essentially performing a kicking action??
@@podiumphysio657 I don’t tend to focus much on pedaling technique because dropping to the drops seems to activate the leg muscles better. I guess it's similar to how loading the muscles works in deadlifting. More aero and power in one move.
@@myNamezMe Yes that will likely facilitate glutes more. I wish it was that simple for me but unfortunately with some pretty advanced osteoarthritis in my hips, getting down to the drops is no longer an option!
Thank you !
My pleasure!
I honestly don’t think anyone can actually change their pedalling technique anyway, and research shows the same for cadence - your natural cadence is the most effective one for you.
The research seems to support that in the short term, attempts to change technique/ cadence or whatever else is futile as it degrades performance. It is less clear how much it would be possible to improve pedalling over months and years with drills and different coaching methods. This would be a much more challenging trial to run with so many variables to control.
@@podiumphysio657 Its logical, short term it should be worse, ur muscles grown in a way to suppurt ur technic, in long terms, ur muscles can develop to provide platform to a new technic, possible reaching higher cielling.
@@ThomasHubik I agree with you. It would be very interesting to try to construct a research project to study this.
It's funny how different bodies work. Becusee when I look at your position the saddle height looks too high for me and arms to much away from the hoods. I recently started lowering my saddle and have to say feel way better with lower setting from 78 to 76 within a year. I feel more planted, my L/R balance is now 50/50, I do not rock on the saddle even with very high cadence which I prefer. It also helped me with saddle sores. Also helps me get more aero and more relaxed on the arms. Any time I try to rise the saddle even slightly now I just end up with pain under the "balls area". My power numbers and performance is the best I've had. What's your thoughts on that, because on every measurements I've made with some AI bikefit apps it shows I should raise the saddle becuse of the knee angle. But i get zero knee pains. I had them before, when I've runned saddle higher.
Running a saddle too high typically causes pain behind the knee/hamstring area as compared to the knee, which occurs when the saddle is too low. I had the same issues with saddle sores as you when I was too high due to rocking, which caused irritation where my right leg meets my butt. I'm 5' 3" and just went from 170mm cranks to 165mm on my size 50 frame Domane. Riding with them today for the first time.
A lower saddle will definitely provide more stability, however it can cause problems with knee overload and start to impinge the hip at the top of the stroke. Some people can manage with it because everyone is different. If you are getting saddle discomfort at higher positions then I would say dont worry about going higher because it doesnt seem to suit you.
@@jeffreysaffir1375 I am 6'4" and have been riding with 160mm cranks since the start of the year. Best bike fit change I have ever made (Note though that this video shows my older "indoor bike" which is still on 175 cranks)
@@podiumphysio657 I posted this on the Trek Domane Lounge on FB: On a previous thread I discussed going from 170mm to 165mm cranks. Even though I had to get the power meter too (SRAM Rival) I decided to go ahead with the change especially given the fact I am 5' 3" and felt there was only an up side in my situation. I ordered them Monday and had them installed yesterday as well as having another fit to make sure things were in line with where they should be. Just got back from my first ride with them. A huge success! This season I was in the mid 16's on most rides with an occasional low to mid 17 mixed in. I hit a PR today with an average speed of 18.8 mph on a 55 mile ride with 2500 feet of climbing. Pretty excited with the ride. I definately noticed things during the ride that I liked. First of all, I was able to keep pace with the other riders better on long gradual climbs spinning faster, which allowed me to switch into a harder gear more efficiently. I was also able to close any seperation much faster this way. Normally I am towards the back in this situation on group rides but today I kept pace better. Climbing was easier as I didn't feel like I had to "get over the top" of my pedal stroke in comparison to previous rides. Even though I didn't have knee pain with the 170's it was more comfortable on my knees during. Felt things more in the quads which I prefer. I learned I would rather spin up a bit to propel myself forward instead of powering up with my legs. Cardio over muscle fatigue. I did have to make minor adjustments at the beginning of the ride based on the fit but once I did everything felt great. Because we raised the seat without raising the bars I can also flatten my back and get more aero in both the drops and the hoods. Very glad I experimented with shorter cranks. I will be putting my 170mm crank set up for sale after the results I had today. For me it was a win.
@@podiumphysio657 I only lowered the saddle 1-2 mm but it is enough to make a positive difference.
I genuinely fear to see your replies to the references
Yeah there are some weird statements in these comments. An alternate universe
Great video, thanks. I always thought that pain on the outside of the elbow was usually called Golfer's elbow and pain on the inside was Tennis Elbow - is that just a UK terminology thing?
Doh, answering my own question - it appears my understanding was back to front! I thought I had Tennis Elbow but it's Golfers Elbow. Will the flexbar still be a good treatment?
@@OliverDungey Hey Oliver, so first things first. Tennis elbow is the layman's term for lateral epicondalgia which refers to the bump on the outside of the elbow. Golfers elbow refers to medial epicondalgia which refers to the bump on the inside of the elbow. I think those terms are universally accepted. The difference in treating golfers elbow is that the focus needs to be on wrist flexion and forearm pronation. So instead of twisting the flex bar back towards you, if your palm is facing down you try to twist the flexbar away from you. And instead of bending it into an arch with the palms starting in a palms down position, you bend it into a "smile" starting with the hands in a palm up position. Hope this helps
@@podiumphysio657 That is great, thanks for the tips. Just trying that movement out in the air I can feel how tight my forearm muscles are
@@OliverDungey Some gentle stretches might help as well, but we need to be careful performing stretches with tendinopathy issues as they can retard blood flow and slow down tendon healing
Im watching the Olympics sprint semi finals and they just said Hoogland was competing with 145mm and that he set the killo record with them
Which country are watching from? I just checked on our Australian replay and didnt hear them mention that. Kudos to him though if that is the truth. Seems like quite a massive improvement in the kilo WR!
Interesting video but why are you grinning weirdly at us the whole time?
Grinners are winners
This i think is part of the explanation why i love oval Chainrings, they give the same leverage as a short crank and slows down muscle contraction. The Studys on Ovals also support sprint power mainly
Interesting thought. I dont know a lot about Oval Chainrings but I can see the potential there
@@podiumphysio657 could be fun to see you do some testing on Ovals, but i am sure u need to put them on your long cranks, otherwise the lever becomes to short, i have tried 167 and went back up to 172 cranks with my Ovals, it felt better
Utterly useless video
I loved riding kids road bikes with 145mm cranks, now i only have adult bikes with 170mm, im trying to switch to 165 mm
Go for it!
I just switched to 160mm cranks down from 170mm. Brilliant! Set a personal best average speed on my first ride. Just felt easier overall.
Glad to hear it worked well for you. Awesome!
Thanks!
Hi John. I've never received a SuperThanks before. I'm extremely grateful for the gesture. Very much appreciated and glad you enjoyed the video!!!
he won by doping
Insightful
Francesco Moser ran slightly shorter than other Cyclists in the 70-80's, he won lots of races,,,, peace3ed
Ahead of his time
After 16 years on 180s, I'm about to fit my 165mm 9000 arms. I stand at 183cm. I've also just ordered a 'budget' Shimano R510 x 165 crankset so I can continue using my Q & QXL rings which won't fit the 2 last DA, Ult or 105 groupsets. Used top level 165 cranks are now so rare, thanks Pog! ;-) Congrats too, I wish he was also in the Olympics road race I'm watching now. Nine dropped the race from the TV, thanks again, whilst the 9now sound has thankfully dropped out with inferior commentators. Grrr! We'll see how those crank changes pan out at next month's Amy's GF, my 12th.
Nice. Good luck at Amy's Grand Fondo!
SMP Selle TRK works for me.
Video diesn't mention another benefit: greater cornering angle, lower risk of pedal strike in corners
That is true.
Roadies following where mountain biking has been for over a decade. You don't go slower cadence, it's easy to go faster cadence. E bike are moving to 160mm and 155mm
Yeah we are a simple minded lot!
You come to this in 150 years.
deep
my tarmac is size 52 and it came with 170 cranks. Should I go 160? I ordered 165 as it is smaller change
Hi There. I'm not able to provide specific advice over the internet, but what I can say is that 170mm cranks seems to be quite long for a 52 cm bike frame. I think going down to 165 would be a good start, and going even shorter to 160 might be even more beneficial. I went from 175 to 160 as a leap of faith and was very happy with the results.
This is an excellent video.
Thanks Benson. I really appreciate your feedback!
Is this an issue? How can you fix it?
Hi Andrew. I would not be too concerned in this case as both knees move relatively vertically. It would be more of a concern if there was greater asymmetry or both knees went a long way out. The solution depends on the individual and will be a combination of a bike fit and an exercise program
Keep in mind if you don’t need shorter cranks, using them has a slight aero/handling penalty due to the seat height rise, unless you build the frame with a lower BB to accommodate! which is a fun idea. smaller sizes probably should have lower BBs and shorter cranks standard
However your trunk will be inclined further downward, reducing body frontal area, which would more than compensate for the slight increase in bike showing beneath you
literally just happened to me
@@WesMcCray-zd5vs quite a common problem
Could you reference some of the studies showing no increased metabolic cost of crank length?
I believe Jim Martin used this study in his presentation: pubmed.ncbi.nlm.nih.gov/12183473/ And another quoted on the same topic is cdnsciencepub.com/doi/abs/10.1139/h97-027#.XnkXtZNKiqA
A shame that all bikes in size S are sold with 170mm. How?? why?? But can it be also a benefit somehow? In Sprint?
@@adalbertthomalla4887 bike industry keeping costs down by reducing options
Performance enhancing drugs
@@petsquirrelable insightful
Do you have a script of your speach? I would like to translate in German. By the way, I ride 165mm long before it was popular since Pogacar did. And it feels. Your video explanation confirms my intuition. But I would like to understand all what you said. For this I need the text to read.
Hey there. You can view the transcript of all youtube videos via the button at the bottom of the description panel