I pretty much credit Scout for quickly getting me back on my bike after a right leg fracture. I was back on my bike in earnest in less than 3 months after an intertrochanteric fracture!
Couple of things I've come to learn through my own experience: We think we spend a significant portion of our lives on the bike or exercising, but in reality the two largest parts of our lives are spent sleeping and, for most of us, sitting at a desk or chair -whether at work, home or entertainment. 1. Sleeping - your mattress. How old is it? Too firm or too soft based on being a side or back sleeper. Pillow firmness - to keep your neck/spine aligned while sleeping. 2. At a desk : Your chair - is it flat, not tilting to one side, left or right. Your knees, are they constantly pushing forward or tense. Many times our body unconsciously tenses and contorts into unhealthy postures while sitting, and we stay that way for hours at a time. These items may not be the trigger or root cause of the the issue, but they go on to prevent healing. This would be in addition to all the things you mention. My own case was severe back pain which worsened over the course of 3 months to where I could not walk for more than 50 feet without stopping in debilitating pain. When I finally when to the doctor, I had to stop 2 times and bend over to rest between the 100 ft walk from the parking lot to the office. Cause, after MRI's, pain meds and some light rehab (which I was always doing for cycling) was my office chair. The chair was cheap Chinese thing which looked nice, but was slightly too small for my body (6'1") and the chair itself was not flat - it tilted slightly on its rotational axis to one side. This tilt resulted in my lower back being in poor alignment for hours. I also got a very firm mattress with a memory foam topper (2 inch thick). It was the change in just these 2 things which made by back pain totally disappear with 3 days of implementing them.
I have both calf strains, hamstring strains, left glute strains/tendonosis and quad tendinosis, I struggle to ride more than 1hr now at Z2 pace 3 times a week. I used to be able to do closer to 10-12hrs a week with a couple of fast group rides. Ive been dealing with this for 6 years, lost all my cyclist buddies I used to ride with and despite working with a physio for over a year now nothing has changed. This was the result of ignoring the red flags for several years....
Fantastic episode. Would Scout be willing to give an example of his ‘standards’ for us to get a sense of what he’s conveying? I have come to realise the importance of this as I’ve got older. I wonder if pain risk increases with (1) age, (2) the amount of sustained high intensity (likely threshold) work you do when you’re tolerating pain for sustained periods (ie lower risk during sustained Z2 training) and (3) those with higher thresholds relative to general body strength, possibly proxied by your w/kg FTP as then you’re generating more power through a proportionately smaller body - unless you do the kind of core / stability / mobility work that Scout was talking about.
I pretty much credit Scout for quickly getting me back on my bike after a right leg fracture. I was back on my bike in earnest in less than 3 months after an intertrochanteric fracture!
Super good episode here!!
awesome! glad you enjoyed it Herb!
I started doing these things about a year ago. I have seen huge benefits in my CX racing
Fudge I thought I was watching Adam Sandler 😂 great content! Thanks for this! 🙏
Couple of things I've come to learn through my own experience:
We think we spend a significant portion of our lives on the bike or exercising, but in reality the two largest parts of our lives are spent sleeping and, for most of us, sitting at a desk or chair -whether at work, home or entertainment.
1. Sleeping - your mattress. How old is it? Too firm or too soft based on being a side or back sleeper. Pillow firmness - to keep your neck/spine aligned while sleeping.
2. At a desk : Your chair - is it flat, not tilting to one side, left or right. Your knees, are they constantly pushing forward or tense. Many times our body unconsciously tenses and contorts into unhealthy postures while sitting, and we stay that way for hours at a time.
These items may not be the trigger or root cause of the the issue, but they go on to prevent healing. This would be in addition to all the things you mention.
My own case was severe back pain which worsened over the course of 3 months to where I could not walk for more than 50 feet without stopping in debilitating pain. When I finally when to the doctor, I had to stop 2 times and bend over to rest between the 100 ft walk from the parking lot to the office. Cause, after MRI's, pain meds and some light rehab (which I was always doing for cycling) was my office chair. The chair was cheap Chinese thing which looked nice, but was slightly too small for my body (6'1") and the chair itself was not flat - it tilted slightly on its rotational axis to one side. This tilt resulted in my lower back being in poor alignment for hours. I also got a very firm mattress with a memory foam topper (2 inch thick). It was the change in just these 2 things which made by back pain totally disappear with 3 days of implementing them.
this is such great feedback Ray! Thanks for taking the time to comment. Glad you found a solution!!
I have both calf strains, hamstring strains, left glute strains/tendonosis and quad tendinosis, I struggle to ride more than 1hr now at Z2 pace 3 times a week. I used to be able to do closer to 10-12hrs a week with a couple of fast group rides. Ive been dealing with this for 6 years, lost all my cyclist buddies I used to ride with and despite working with a physio for over a year now nothing has changed. This was the result of ignoring the red flags for several years....
so sorry to hear this! I hope that you can find a good pT to get you back on the road!
Fantastic episode. Would Scout be willing to give an example of his ‘standards’ for us to get a sense of what he’s conveying? I have come to realise the importance of this as I’ve got older. I wonder if pain risk increases with (1) age, (2) the amount of sustained high intensity (likely threshold) work you do when you’re tolerating pain for sustained periods (ie lower risk during sustained Z2 training) and (3) those with higher thresholds relative to general body strength, possibly proxied by your w/kg FTP as then you’re generating more power through a proportionately smaller body - unless you do the kind of core / stability / mobility work that Scout was talking about.
just messaged him to see if he can. thanks
@@EVOQBIKE thanks very much!