Latest posts by RichardLaidlow

11/01/2010 at 12:19
[img:1e0a5s6o]http://www.sancture-sportifs/P1040096.jpg[/img:1e0a5s6o] see conversation
04/01/2010 at 10:43
Hi Folks
Hope you all had a good New Year and the weather is not getting you down to much. Good weather over here South Of France ( sorry)
Ok onto your Knee, I see this a lot with people who come out to me, and they all say the same thing that it hurts when running. What I have noticed with these people is they think it is the running that is causing the problem so they go to physio who says that the Gluts are not working properly or there running shoes are not right for them, take a few weeks off running do more cycling, strech your IT band, Buy some new trainers, they come back and everything is ok for about 3 weeks when it comes back ( not in all cases). What I advise is
1. Look at your saddle height, your legs go around approx 80rpm on the bike and you are out for 2,3 + hrs if your saddle height is wrong this will put a lot of stress on the Knee, this is alos the same as if the saddle is in the wrong position, but becase you do not get pain on the bike you dismiss the bike, but the bike is low impact so you do not feel the pain until you start doing high impact such as running.
My Solution: is to check saddle height, start off with a saddle height of inside leg x 1.09 ( please note this is from the peddle, axle when the crank is inline with the downtube, to the top of the saddle, the measuring tape is inline with the crank,downtube,seatpost) and see how this feels, it might feel odd and low to start with but after a couple of session it will feel normal, but if this is a drop of over 1 cm drop it down by 0.5cm per week util you get to the right height.
2. When cycling try not to drop your heal to much, is this will lock the leg out straight and again cause pain in the itb just by the knee.
3. Is Runnig specific!! when you run your feet should land hip width apart, or slightly wider, not realy inline, as this again lengthens the distance the leg has to go to touch the ground causing the hip to drop and stretch the itb causing it to rub onthe outside of the knee causing pain and inflamation. Example stand up put one foot infront of the other inline, can you see how this leg has to stretch more to get there? can you feel a very slight strain at the knee ok put your feet back to hip width apart ( not shoulder width) what diffrence do you feel, well multiply this by quite a few, with the impact you get this from running? . I should presume it is Biomechanically more efficent to run when your feet land hip width apart, it will also make you more stable.
Hope this helps
and sorry for going on
Richard Laidlow see conversation
26/12/2009 at 14:03
No not realy they are 2 wide, you could get away with them for an emergency but I wouldn't
Rich see conversation
24/12/2009 at 13:23
Hi Lex

It is difficult to say what the stem length should be as this depends on you!! and your back length? this is one of the problems with buying online, what is important is the the distance from your tip of the saddle to the middle of the end of the stem ( where the handle bar sits in to the stem) idealy should be the same length as your finger tips to your elbow plus 4 to 5 cm ( bend your arm so it is at 90° then measure from this point to the end of your fingers when the are held straight out then add 4 to 5 cm). if you get this wrong then your bike handling will be off as your stability is unbalanced. ( and do not alter your saddl position to achive this as this will erduce your power or worse still stress your knees that could lead to injury).

However 90 to 110mm stem lengths are standard so go for the 100mm if it is wrong then it will only cost you 30 to 40 quid to get it changed or planet x might change it for free if you ask them and tell them what you are doing.
Hope this helps
Merry Christmas and Happy New Year to you all
Rich see conversation
19/12/2009 at 15:21
Send e mail me what training you can do and when and I can give you a basic outline of a plan it will include key sessions to fit in through the week.
email me at see conversation
19/12/2009 at 15:17
Hey No Problem
e mail me at, I have a great 30 week plan I can help you get through. see conversation
18/12/2009 at 12:32
Found this for training camps

it is in France but has a 25% discount at the moment for 2010 booking, and it is bespoke and open all year round and fully coached. see conversation

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