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Upcoming Events

Coming Tuesday, July 27th  @ Wilderness Sports Red Mountain Plaza, Dillon 6:30PM: Barefoot Running Clinic

Join Dr Ivo and Dr John for journey about whether barefoot training is right for you. Dr Ivo was one of the co-developers of the Vibram Five Fingers and is on the biomechanical advisory board. Come on and check it it out!

Riding the WAVE of Change July 24th and 25th

Looking for tools to assist you with all the Ups and Downs yo  you’ve experienced lately? Join us for this 2 day workshop and learn energy tools to enable you to release blocks and create what you really want in life.  Open to opportunities that are waiting just for you - grab the positive energy of this WAVE.  

Taught by Claudia Bianca, MRET and Rapid Eye Trainer/Tutor, Reiki Master with 24 years experience in Energy Psychology – her passionate presentation for this work will inspire you and fill you with hope while it empowers you to make it happen.

Class Hours 9 AM - 4 PM  on 7/24-7/25  Optional Reiki Gathering on Friday Evening

Class held at Casa Luz Del Alma in beautiful Taos, New Mexico
Cost for the weekend is $150 and class size is limited 
Call for details  (575) 751 4551

  
  
 DR WAERLOP FEATURED IN THE DENVER POST

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 How about some hots stones to soothe the bones?

Call 970 513 9234 to schedule an appointment for a hot stone massage!


 

Cadence: as the pedals turn…..

Dr. Ivo F. Waerlop, Dr John Asthalter

To spin or not to spin, that is the question. How do you know how fast (or slow) is right? The answer lies in the analysis of style. What are you trying to accomplish? Cardiovascular efficiency? Strength training? Just going for a cruise?

Early research into optimal cadence recommended 40 to 60 RPM’s (whoa, kind of slow, unless you’re pushing big gears). This research unfortunately focused on unconditioned civilians on stationary bicycles, not experienced cyclists on their own bikes. They also were performed over short intervals of time using oxygen uptake (i.e. VO2 max) as their sole basis of performance. When the experiments were repeated with trained cyclists on their own bikes, the numbers were more in the vicinity of 80-120 RPM’s (aahh, that’s more like it).

Lets look at some physics to explain things. Lower cadences generate more torque. This is needed to help you climb hills and blow past your competitor. Contractions of your leg muscles are slower and more forceful. Strength is gained because you are pushing your muscles to their physiological limits, forcing them to contract at near full capacity, activating the maximal number of muscle fibers. There is a point of diminishing returns. As you muscles contract harder, they are diminishing their own blood supply, because they are physically squeezing the capillaries closed (think about how much larger your muscles are when you work out). This cuts off the flow of oxygen and other nutrients to the muscle. The muscle is also creating a lot of lactic acid ( a by product of metabolism) which in turn inhibits the muscle from contracting and creates that burning sensation you experience during a big work out. This lactic acid production is evident when trying to climb a hill pushing too big a gear.

Lower cadences and big gears also result in greater pressures under your patella (knee cap) and greater strains on you knee joints. If you have any degree of misalignment (as is common in women, because they have wider hips and an increased angle between their thigh and lower leg) or have abnormal or aberrant lower extremity mechanics (patellar tracking problems, chondromalacia patella, TFL tightness), they will soon become apparent (and often very painful).

At higher cadences (>100 RPM’s) you tend to build endurance of your muscles and cardiovascular system more than strength. The strength of contraction is actually less which helps to allow a greater degree of blood flow. Once you get above 120 RPM’s, friction between muscle layers increases, and more of your energy goes to producing heat, rather than strength. Higher cadences also produce less stress under your patella, so often times, less knee pain.

Body types and crank lengths, along with riding style also come into play. Bigger, beefier riders tend to push higher gears, so their cadence is naturally slower. The same applies to people who use longer cranks. Some people like to “feel the burn in their legs”, so they push bigger gears and go slower, while others like to “feel the burn in their lungs”, so they push small gears and go fast. The rest of us use some combination of each.

So, to turn or not to turn? You have to ask your self what you are trying to accomplish. Trial, error and experience are often the best teachers. When in doubt, it’s usually better to faster than slower and less resistance vs more. Keep it challenging but not painful. When in doubt, consult with a professional.