During the last blog post, I had talked about why 90 Revolutions has been so quiet.  Essentially, all of our resources have been going into designing and creating the ultimate online training program for triathletes and duathletes.  We had to develop a strong team to complete such a big project.  We could not have done it ourselves. So we’ve teamed up with Agile Infoways, a series of the hard-working developers, and DashWare.

Many of you may have experienced a virtual real course. The CompuTrainer and Tacx trainers are known for making indoor cycling more entertaining.  Although I am not a huge fan of indoor training, when I’ve had to resort to being a hamster on a wheel, I have appreciated my CompuTrainer and the variety of courses it provides.  When designing some of the future software to help out with training, we wanted to eliminate the boredom of cycling inside and to provide some variety.

The company DashWare has helped dramatically in this creation.  DashWare was designed, developed, and co-founded by Mark Vaden and Rolf Fischer. It is based out of San Diego, California.  Mark and Rolf are software engineers who have a passion for action sports, especially motorsports.

Both are amateur racers who race a 60s Triumph TR4 vintage series.  Rolf also rides a Suzuki GSX-R1000 motorcycle on a road courses and a Honda CRF450 on supermotor courses. So these guys are fun-loving, endurance junkies. A perfect connection for endurance sports.

DashWare started in 2006 and launched worldwide in 2009.  They received two new product awards in 2009 at Sema in Las Vegas. Mark and Rolf wanted to design DashWare from the ground up with the vision of using it for any sport imaginable. Initially DashWare was targeted towards motorsports, but has the crossover ability to support cyclists and other endurance athletes.

So, what are we doing with DashWare? They say that it photo is worth 1,000 words. How about a video? Below is a small capture of what we’re doing with DashWare.

Download Video: MP4
HTML5 Video Player by VideoJS

We are using DashWare software and incorporating GPS data into the training videos. This is a truly awesome experience. What this means is that you get entertained while you train. It minimizes the feeling of being a gerbil while training indoors, and it provides you with details of how to actually train. Not only are we going to incorporate video training into your software, but we are also including the actual GPS data.  If you have a CompuTrainer, you’ll be able to ride actual courses at home.  Imagine having the opportunity to ride the actual routes of upcoming races without having to travel to the area.

As technology progresses, more devices will allow us to use this GPS technology.  You will be able to ride virtually anywhere while enjoying the comfort and convenience of your home.

Keep your eyes open for more updates.  It’s still a work in progress, but we’re excited to provide a sneak peak at coming attractions.

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In the past few months, 90 Revolutions has been quiet. You haven’t received a new newsletter, a new podcast, or a new blog post. I feel I owe you an explanation for my MIA status.

Deep in our underground bunker, miles below the surface at an undisclosed location, we’ve been working on training software that we hope will be a great tool to support the way athletes train.  And like all other projects, it’s taken well beyond the expected time to complete.  While this has been frustrating, it has also been exciting because we feel like we’re designing a useful training tool that will make training more user-friendly and efficient while enhancing performance and reducing the chance of injury.  As one part of the program was completed a whole new set of problems and issue emerged.  Finding solutions for those problems yielded better functionality and ultimately a more solid program.  So, even though progress was, at times, slower than Great Aunt Mildred running a 10K, we firmly believe that if you’re going to do something, you’ve got to do it right.

So as we finalize this program and prepare to launch it within the next two months (knock on wood), here is a sneak peak.  The online program is called MyTri because it is completely individualized.  You enter your race dates and other pertinent information and a training calendar is created based upon your specific periodization schedule.  The calendar will include detailed workouts (running, cycling, or swimming) and injury prevention/performance boosting exercises.  The exercises will be presented in a variety of formats including step-by-step videos that, in addition to showing you the correct form, will tell you how many reps, sets, how much weight, how to progress the exercise, etc.  (These are always common questions at the PT clinic.)  Additionally, you’ll be able to upload data from your training device(s).  This data and the information you provide about factors such as fatigue and areas of pain will interact with the program’s artificial intelligence to provide warnings and/or recommendations for future training.

Additionally, I was recently introduced to the Contour Video Camera.  This discovery led us down a completely unexpected, but very cool path.  I’ve started to build a library of a variety of rides that I’ve captured on the Contour bike mounted camera.  We’ve also started to put together a team of cyclists throughout the country who will also be capturing footage that users of MyTri can access in order to ride the same rides on their trainers.

We’re looking forward to wrapping up this project and making it available for endurance athletes of all abilities and also to coaches to help support the great work they do.  More details will be unveiled as the program is finalized.  I’d love to give an official launch date, but experience has taught me that I’d probably be wrong.

90 Revolutions, Fast Track Physical Therapy and Sports Performance, and Revolution Cycles has recently teamed up to provide the ultimate medical-based bicycle fit. So what makes this the ultimate bicycle fit?

For years, I have been fitting clients using video analysis and biomechanical measurements. I would first take the client through a physical therapy assessment specific to cycling. Before making adjustments to the bicycle, I had to know the client’s anatomy and if there were any underlying orthopedic issues that would change the fit.

I would next make adjustments to the bicycle after the rider warmed up and loosen tight muscles. Several videos were then recorded using Dartfish software, and these video clips were then broken down into frames to ensure the proper measurements. While this process was good, its accuracy depended a lot upon the effectiveness and accuracy of the fitter…. me. It is my nature to constantly evaluate and try to improve upon systems. In doing so, I was introduced to the Retul system.

After significant research, collaboration with Fast Track Physical Therapy and Revolution Cycles, and a flight to Colorado for an intensive, three-day certification course, we are now ready to launch the ULTIMATE MEDICAL BIKE FIT!

Top Three Reason’s I’m Excited!

1) Advanced Technology (for the nerd in all of us)
I have to say that I’m very impressed with the technology. The LEDs within the sensors placed on your body are used as measuring points on the rider’s body emit a light 476 times per second and making the measurements accurate to within less than one millimeter. That beats measuring with a goniometer and video software! The LED technology is similar to the systems used in research but are engineered to work in a clinical or bike shop-like setting. Finally, the bicycle fit is recorded using a handheld digitizer called a Zin. The Zin is sort of like a three-dimensional scanner. This device’s technology is based off of the same technology that brain surgeons use to locate a probe.

2) Frame Finder Capability
Have you ever wanted to purchase a bike, but you are unsure about what frame and components would be best? The team at Retul has designed a program for the fitters called Frame Finder. Frame Finder takes the measurements from the Zin and compares them to bicycles and component on the market. So, if you are unsure of what bicycle is the best for your body, the ultimate solution is to be fitted on an adjustable bicycle and compare that data to the information on Frame Finder. Learn more by watching the video below.

3) I Love Being a Pioneer (not the horse and buggy, going to stake my claim to the wild, wild West kind of pioneer, but the innovator, only one doing it kind of pioneer!)
I’ve looked for other places who are doing the same medical, bike fits. During my “thinking about it/research phase”, I did a lot of searching with the hope of collaborating and learning more. I came up empty handed. Of course, there are a lot of bike shops that use Retul, but I didn’t find any that employed fitters who hold a doctorate degree in physical therapy. I’ll keep looking because it would be cool to network, but something tells me that we’re breaking the rules here with this clinical meets bike shop partnership. The credit for this innovative idea goes to Jakob Wolf-Barnett, Chief Operating Officer and Mike Hamannwright, Owner/President for Revolution Cycles.

By combining this technology with the expertise of a medical professional and the resources of a bicycle shop, the ultimate medical bicycle fit can be achieved. Starting in April, I’ll be using the Retul system to fit clients on tri bikes and road bikes at Revolution Cycles in Arlington, VA (Clarendon Store). To schedule, you can call Fast Track Physical Therapy at 703-237-3930.

If you want to learn more about the Retul fitting process, click here to hear the podcast with Tom Carver, one of the co-founders of Retul.

It was a cold, wintery day in Northern Virginia. We were headed to Pittsburgh to have dinner with Jeff Galloway thanks to a contest Jody had entered. Dinner (and hopefully an interview) with a running guru. How exciting! That excitement soon turned to frustration as the winter weather took hold. It soon became apparent that our five hour trip would end up taking at least eight hours thanks to all of the people in northern Virginia who can’t drive their way out of a paper bag in inclement weather.

Long story short, we couldn’t make it in time and had to forfeit our tickets and settle for attending a seminar with Galloway the following day. On the bright side, the seminar was very informational and opened our eyes to a different training approach that we will be embracing come the May 15 Pittsburgh Marathon.

Jeff Galloway is well known in the running world. He placed first in the 1972 Olympics for the marathon and has been pain-free since 1978. He continues to run marathons and train athletes. The Galloway technique of running really caught my eyes because it focuses on pain free-running. Research has suggested that up to 80% of runners will be hurt in a year. I don’t know about you, but I don’t want to become a statistic, and I want to enjoy running as long as possible. Below are the cliff notes from Jeff Galloway’s talk in Pittsburgh.

Building Endurance is Key to Improving Speed
Many marathon plans discuss training up to the marathon distance or even slightly below. Jeff supports training beyond the distance to ensure that you are mentally and physically ready for the event. From his studies, he has found that an athlete’s marathon time may improve more than 15 minutes if they train longer than 26.2 miles for their long runs. Specifically, if you train up to 29 miles for your long run, you may be 11 minutes faster during the race.

Slow Down
When preparing for a marathon it is key to slow down your overall speed. It is not like training for a quick sprint triathlon or a blazing duathlon. According to Jeff, it is best to slow down your pace by two minutes for your long runs. In his experience, he has found that Kenya runners may slow down three to four minutes during their long runs. For me personally, this initially sounded like a crazy idea because I want to go faster, but Jeff quickly elaborated and explained why you should slow down. He said that slowing down improves your recovery time and reduces your chance of fatigue. Oftentimes, runners take off at the beginning of the run and quickly lose steam towards the end of the run. Why not finish at a better time and not feel wasted after completing the event?

The Magic Mile
Jeff recommended doing the “magic mile” every two to three weeks. The magic mile is used to determine how fast you should run during your long runs. Prior to running the magic mile, you should properly warmup then run comfortably for one mile. Record that time and use the following calculation:

(Magic Mile Time x 1.3) + 2 minutes = Pace of your long run

Each time you run the magic mile, try to run a little faster and improve your pace but remember to not go all out. If you are new to running, it is not a problem to include a walk break into the magic mile. The goal is to not vomit. Jeff maintains a strong “no vomit” rule when working with athletes.

Interval Training/Run:Walk Technique
Jeff promotes a run:walk technique when running a marathon. He began using this technique in 1974. My first thought about this technique was simple: sissy! What ever happened to “Go Hard or Go Home?” However, I politely listened and his line of reasoning won me over. Reasons for interval running: 1) increase recovery time 2) effective way to build endurance 3) decrease risk of injury 4) overall speed is not impacted.

Below are examples of the run:walk ratio that should be used after you determine what your “magic pace” is from your “magic mile:”

8 minute pace – 4 minutes running:30 seconds walking
8.5 minute pace – 4 min:45 sec
9 minute pace – 3 min:1 min
10 minute pace – 2:1
11 minute pace = 1:1

According to Jeff, these ratios are not carved in stone. You may want to experience to determine what ratio is best for you.

Injuries
This topic is near and dear to my heart. As a physical therapist, I want what is best for my patient, and I don’t want to be the one to tell them to stop running. I wish I could tell everyone to continue to run despite their injuries, but sometimes I have to step back and guide them through a process to allow the tissue to heal and to simultaneously improve upon their endurance. Below are some great points that Jeff made as to how to advance into running carefully:

1. You must be able to walk without pain.
2. You may consider using the treadmill or elliptical rider to maintain and improve endurance as long as walking is pain-free. Consider increasing the incline of the treadmill to 10 to 15% as long as it is pain-free. If you have pain walking on an incline, walk 10 to 15% longer on the treadmill or use the elliptical 10 to 15% longer than your scheduled run.
3. You may consider aqua-jogging. When aqua-jogging, run in the deep end so your feet are not touching the floor of the pool. Be sure that the time that you spend aqua-jogging matches your run time. Jeff advocates the Aqua Jogger product.

I wish each of you pain-free running, and I hope this article gives you some insight. The topics above are only a few things that Jeff talked about. Jeff also addressed motivation, nutrition and more advanced training techniques. I would encourage you to take a look at the following books that he has written to get more details.

Half Marathon: You Can Do It
Marathon: You Can Do It!
Running: Getting Started
Women’s Complete Guide to Running

Real PT clinics that cater to cyclists provide dynamic bike fit by pairing a Computrainer, Dartfish motion analysis software, and adjustable components with a professional dynamic assessment from a certified, knowledgeable orthopedic physical therapist.



This comprehensive dynamic fit typically takes about three hours and includes a physical therapy assessment, a static bike assessment, and a dynamic assessment.




Physical Therapy Assessment:

A licensed physical therapist takes goniometric measurements of various joint angles to objectively assess flexibility, muscle strength, and range of motion. The critical data from the assessment is used to create an individualized plan of treatment. Sports-specific goals and complete medical history of existing orthopedic conditions are considered.



Static Bike Assessment:

The static bike assessment ensures that the human machine and the cycling machine are in sync. This process assesses the biomechanics of the body and allows for accurate mechanical adjustments of a variety of components of the existing bike. An appropriate fit provides for a natural, safe alignment that relieves back, knee, neck, shoulder, wrist, hip, and ankle pain.



Dynamic Analysis:

The dynamic analysis captures the body in motion through detailed, real-time videos using sophisticated Dartfish software. See your body in motion like never before with overlays of vectors and angles. A complete analysis of your biking style reveals how various aspects of your unique movements interact with the forces applied during cycling. Next, the CompuTrainer is used to assess power, pedaling efficiency, speed, heart rate, and cadence. Data from the Dartfish software and the Computrainer provide a complete, simultaneous assessment.

Traditionally, the purpose of physical therapy is to return a patient to functional levels of activity.  In the eyes of insurance companies, this includes average activities of daily living without pain.  Climbing stairs, walking around at your job, tending to your flower or vegetable garden are all activities that fall within the average activities of daily living category.



Traditionally, this does not include brutalizing your body during marathons or even ultra marathon.  Participating in an Ironman competition and swimming Alcatraz just for fun are also not considered average activities of daily living.  However, endurance athletes are not “average” folks.  So what do you do after your insurance company deems you rehabilitated?  Traditional PT clinics would discharge you with a smile and a pat on the back for a job well done.




Real PT clinics take it a step beyond to provide post-rehab support and programs to take patients to the next level of performance.  Communication and collaboration with a personal trainer or coach is one way to provide a post-therapy program.  This is particularly beneficial when the trainer is certified as a Medical Exercise Specialist (MES) or when the coach is knowledgeable about injury prevention.



Another option for post-rehab is a virtual program.  Endurance athletes are busy people.  Sometimes an online presence is just what the doctor ordered!  90 Revolutions recognizes this dilemma and has responded to patient concerns about maintaining and enhancing their gains in strength and flexibility safely and effectively.



Exercise Central is starting as a database of video exercises that are systematically assigned for post-rehab training.  The programs progress and change to meet the specific needs and goals of the patient post-rehab.

Imagine watching the Super Bowl, the Olympics, the Grand Prix, or any other high action sport without the benefit of multi-angle, slow motion, video replays.  Seeing it in real time just does not have the same impact.  You miss things.  You get distracted.  You find yourself looking at the wrong location as the action is happening elsewhere.  The same issues hold true in a clinical setting.




Video analysis adds a new dimension to an evaluation.  Frame-by-frame shots show things that cannot possibly be seen by the human eye in real time.



Real PT clinics utilize video analysis technology to more thoroughly evaluate and treat patients.  At running speeds of about 6 minutes/mile, a single running cycle will take approximately 0.7 seconds, out of which each leg is only in contact with the ground 0.22 seconds. 1 The human eye and the brain can see and process only so much.  Video analysis provides a new dimension and much more information for a therapist.





1 Novacheck T. (1998), The Biomechanics of Running. Gait and Posture Volume 7, 77-95.

“Custom” means different things to different people. When building a new house, the homeowners may have options and the opportunity to “customize” the house. This typically means choosing between five or six options for things like type of flooring, style and wood type of cabinets, and grade of kitchen appliances. A truly custom home entails sitting down with an architect and builder to design the house from the foundation up.




A recent commercial for “custom orthotics” touts the technology of force plate kiosks to assist customers in selecting the most appropriate orthotic for their feet type.  If you can select an orthotic from a shelf, it is not truly a “custom orthotic.”  It is new construction that looks strikingly similar to your neighbor’s house except for the maple cabinets instead of oak and the front room is an office instead of a sitting room.  For some, this may be okay and just enough to do the trick.  Endurance athletes, however, regularly put their bodies through a rigorous array of physical challenges and require the appropriate tools to sustain themselves.



Real PT clinics offer truly custom orthotics that includes a plaster mold of the feet, video analysis to assess for biomechanics, measurements, and an evaluation conducted by a specially trained professional.  The video of the individual running on a treadmill is slowed down to show frame-by-frame movements and to assess for biomechanical faults within the body’s natural movement patterns.  The molds and measurements are sent to a specialty lab for custom fabrication.  



When all of the pieces of the puzzle are put together at the follow-up visit, an amazing picture emerges: one of pain-free running and the ability to enjoy the activities and lifestyle that comes with this level of freedom.  This is something that doesn’t often come right off the shelf of a department store.  Considering that about 80% of runners have some structural problem at their feet which can result in foot, knee, hip, and low back pain, it is a great option to have at your disposal.

Searching for a health care professional who can relate to your athletic lifestyle is difficult at best.  A quick search of “sports medicine and physical therapy” yields many hits that are essentially strike outs.  Looking for “sports medicine” within a company’s name does not ensure that the medical treatments are different or better than a general orthopedic practice.



All too often, endurance athletes are simply advised to “take it easy.” Some medical professionals recommend cortisone injections to help “deal with the pain.”  Some athletes are encouraged to just “hang up the bike cleats, running shoes, and Speedo.”  While a good case can be made for some to give up the Speedo, injury shouldn’t be one of them.




There is often a disconnect between the heart and passion of an athlete and the mindset of his or her therapist.  Endurance athletes in the DC Metro area no longer have to worry about that concern. A new PT clinic in Falls Church, VA was established to meet the unique needs of endurance athletes.  Founder and owner, Kerri Kramer, MPT, is a triathlete herself.  She, along with her clients, lives, eats, and breathes this stuff.  She relates to her patients emotionally and intellectually.  Kramer designed her physical therapy practice, Fast Track, to treat existing orthopedic injuries AND the underlying causes.  Additionally the practice also provides for preventative care and sports enhancement through cutting-edge, innovative options that are difficult to find elsewhere.



This multi-part series highlights some of those innovative options which set this clinic apart.  Athletes in the DC metro area have a unique and exciting option for their orthopedic and sports-enhancement needs.  One of the several factors that sets Fast Track apart from all other “sports” clinics is the 1:1 care.

Factor #1: 1:1 Care with a Physical Therapist: High Quality and One-Hour Treatment Slots

Traditional therapy typically includes an extended first evaluation with a certified physical therapist.  Subsequent visits often entail a brief 20-minute session with the therapist followed by treatment from the ancillary staff of assistants or aides.  Fast Track is dedicated to an alternative approach.



Clients receive a 1:1 evaluations and treatments by the therapist who has extensive athletic experience and can provide a highly customized treatment plan specific to the clients’ sport.  The 1:1 approach also includes the following:

Emphasis on dynamic biomechanical analysis within the environment that is causing dysfunction

Essentially this means that if a cyclist is experiencing pain during a run, the therapist will evaluate that pain in the most natural environment possible through a dynamic running analysis.  This dynamic analysis goes far beyond a typical static analysis.  A body responding to stress in motion responds differently and more authentically than it does while merely sitting on an exam table.



Consultation with Coaches

Sport-specific movement retraining is provided as well as specific training instructions as you return to sport.  Fast Track also networks with local coaches to provide thorough and consistent coaching to reduce training technique flaws and prevent future injury.

Whole vs. Part Philosophy

Aristotle said it best when he stated, “the whole is more than the sum of its parts.”  Fast Track therapists evaluate each patient as a whole and avoid focusing on only the injured area.  An evaluation for back pain may reveal that the back is not the source of the pain.  It may be the biomechanics of the feet instead.  The body is intricate and its parts are interconnected.  It is treated as such at Fast Track.

2.  Custom Orthotics

3. Video Analysis (Biomechanical Approach)

4. Post-Therapy Program (Exercise Central)

5. Bicycle Fit