Hip abductor cramps from riding

[Paul_E_D]

Wow, this is some kind of a national crisis! I had no idea how many people were suffering like this.

[Petorius]

I was to the point of bringing a yoga mat to track days last year. Got a lot of funny looks. The thing that actually helped most was just sitting in a deep squat in my leathers before sessions. That wasn't nearly enough though.

[Paul_E_D]

I think we need an expose ont this problem. Perhaps they can create a new drug to help the millions that suffer from trackdayabductioi?

[TheIglu]

I'm sure ItWorks or BeachBodyClub or whatever other snake oil bullshit product manufacturer is working on a remedy right now!

[The Architect]

Add me to the list. Getting on the track or street bike can be painful at first especially if I haven't ridden for a while.

Stretching is key!

And I'm sure this has something to do with sitting at a desk too long.

[maxim_X]

Does a lion stretch before it takes a gazelle?

For real though, warming up on a cycle trainer or similar would probably help as much or more than stretching.

[02redhawk]

Stretching and the foam roller helped me a bit. I tried the yoga thing but didn't get too far. I discovered what sitting at a desk for years did to my flexibility.

This thread reminds me I need to get at it again (heads off to dig out wife's yoga DVD). Thanks for the reminder.

[Cerberus]

Does a lion stretch before it takes a gazelle?

For real though, warming up on a cycle trainer or similar would probably help as much or more than stretching.

cats of all varieties stretch all the time.. and their muscle structure is a good bit different than ours, nevermind much more natural than the crap we consume as food generally....

[Petorius]

I was trying to pay attention to this ridiculous problem of mine during round 1, and it occured to me that my outside leg is supporting ALL my weight, all the time when cornering. I could literally pick up my inside foot at any point during a corner if I was more flexible. Some folks say they weight the inside peg, I would say that I do not weight either peg, I weight the whole outside side of the bike by locking my lower leg into a bar that spans from the tank to the peg. I think you could turn my bike completely on its side, then pick it up with a crane with me hanging off of it, and I would probably by able to stay on for a second or two due to this technique. Anyone else do this? Comments from the fast guys?

[jasnmar]

I don't know how this is even possible Pete.

[Petorius]

I don't know how this is even possible Pete.

With really grippy tank pads and a lot of effort.

[tsorfas]

With really grippy tank pads and a lot of effort.

i think you are describing a body position issue here...

[Petorius]

i think you are describing a body position issue here...

That is probable. I think I discussed this with Paul at some point and he mentioned that his knee doesnt even touch the tank the way mine does.

[Paul_E_D]

It might be best for you to forget about body position for a while. Just ride and do what is comfortable, natural and efficient. forget about weighting this, straightening that, etc. Just ride natural first, next year take a look at body position. This is a case of the horse before the cart.

[Petorius]

I'm only thinking about it because what I'm doing now, which is "comfortable" (not physically, but in terms of confidence pushing the bike hard), may be causing my mobility issues and actually doing more harm than good. If putting weight down on the inside peg fixes my hip issues, it may be worth making the change even if it slows me down for a round.

[CEO]

I would just try weighting both pegs, since that's naturally what your body would want to do. Should solve your cramping and will not impact performance/speed at this point. Why are you saying that it might slow you down?

[Paul_E_D]

Well, the reason I believe you are over thinking, over working the body position is that your analysis made no sense to me at all as a rider. If you can take your foot off the inside peg mid corner, the laws of physics have turned upside down for you. You should be able to take you outside foot off the peg mid corner. In fact, you will see it happen all the time when riders lose traction leaned over. Outside foot goes up immediately.

I believe you are simply out thinking yourself. That's why I truly suggest try to switch off your brain and just ride. Don't be so intentional. loosen up and forget about looking a certain way.

[Petorius]

If you can take your foot off the inside peg mid corner, the laws of physics have turned upside down for you. You should be able to take you outside foot off the peg mid corner. In fact, you will see it happen all the time when riders lose traction leaned over. Outside foot goes up immediately.

Ya, this blows my mind. I feel really unsafe just doing the leg out signal when pitting in. That's probably a red flag right there.

[Paul_E_D]

Take any triangle and tip it over 50 degrees. 90 percent of the weight rests on the bottom corner. There is in fact no way to weight the top corner til you straighten it up again.

[Petorius]

I need to get my street bike running so I can go dick around and figure this out.

[Stromper]

Internet not just for porn



https://www.youtube.com/watch?v=avgynWnxTdk

[Petorius]

In lieu of a Round 2 race report, I am bumping this because it was really the most significant part of my weekend. I think I have pretty much sorted my hip issues! I made a bunch of changes since round 1, so I can't be sure which actions were most responsible for my improvements, but I think I have a pretty good idea.

For the abductor cramps, I did a combination of regular foam rolling and stretchy band exercises. I think what has helped the most are "monster walks," which you can google. Basically a stretchy band around the lower legs, get in an athletic stance, and then side step about 25 yards in one direction, then back in the opposite direction, never bringing your feet closer together than shoulder-width. I also tried "X band walks," basically the same idea but with the sturdier, bigger diameter rubber bands. These will roast your abductors, even with light resistance. I cannot believe how difficult these are. Anyway, the hip cramps are completely gone, even when first getting on the bike. Thanks to Todd (TAS) for pointing me in the right direction with this stuff.

For the hip joint pain and limited range of motion, I found that the solution was 800mg ibuprofen per day during the race weekend (400 in the morning, 400 before bed), combined with a change in technique to work around the range of motion. I have adjusted my body position so that I am getting my butt off the seat LESS, upper body down MORE, and not deliberately pointing my knee at the ground (Thanks Oreo). This took some time to get used to, as my knee does not touch the ground until greater lean angle now, but I think the upper body shift has counter-acted the lower body shift such that I am not using much (any?) extra lean angle to accomplish a given corner speed.

This is a much more efficient riding style. I finished the full GTL with no issues, dropping times throughout the race (see below, although it is not showing the last few laps for some reason). After 2 races on Saturday, I felt good enough Sunday morning to add another race, making 5 total. I got faster as the day went on; my last two laps of the day were my fastest ever, and laps 2-8 were all sub :26. These changes have made the whole experience much more enjoyable, I would have picked up more races at the end of the day if I could have.

[xxaarraa]

Wow, this thread is hilarious!

Pistorius, I have nothing useful to add, content wise. I will instead use this opportunity to bash Loudon - maybe consider riding at different tracks that aren't as shitty as Loudon? Shitty weather most of the year, shitty tarmac, really choppy sections all around.

Do you have the same muscle abdicator issue at NYST or Thompson or NJMP or elsewhere? (I know as a racer you are tied to Loudon...)

[Petorius]

Wow, this thread is hilarious!

Pistorius, I have nothing useful to add, content wise. I will instead use this opportunity to bash Loudon - maybe consider riding at different tracks that aren't as shitty as Loudon? Shitty weather most of the year, shitty tarmac, really choppy sections all around.

Do you have the same muscle abdicator issue at NYST or Thompson or NJMP or elsewhere? (I know as a racer you are tied to Loudon...)

Not as funny as its going to be watching you on that motard! Yes, I've had the same issues everywhere. One of the most brutal weekends was at NYST when we did 2 groups/30 minute sessions all weekend. My last session of the weekend I sat dead center on the seat for a few whole laps before throwing in the towel and packing up.

[Paul_E_D]

Did you start putting some weight on that inside foot instead of hovering over it?