Insoles for better performance??..
Originally posted by "athletic" on the old Athletic Progression forum.
I thought I would post this email thread about some anecdotal feedback concerning orthotics and insoles.
Hi Soul ( soulskiandbike.com in Banff-fyi-Jeff), It's been 9-months since you fit me with ski boots, form fit inserts for my boots, and for my cycling shoes.
I promised you a report.
My cycling numbers last year compared to the previous year were a write-off because I suffered a herniated disk in the Spring that I ended up requiring the summer to recover from. All is well now and I have been training hard again and following the same program as 2-years ago when I was training for Wildflower.
In general, the form fit makes a difference to me. In general, the difference is due to the maintenance of pressure throughout the pedal stroke. I am not a trained cyclist, so my form tends to suck. I know that I tend to stomp the pedals. I can feel the floor of the shoe the entire time and there is not loss of energy reconnecting my foot to the floor of the shoe at the top of the stroke.
The inserts make a significant difference in two ways:
1. Constant pressure on the whole foot reminds me to maintain a consistent force throughout the pedal stroke.
2. Definite improvement on the scrape (bottom 20% of the pedal stroke) and the pickup (just before the top 20% of the pedal stroke).
Anecdotally, I have maintained a better speed on the steepest climbs that I have ridden in the Fall and already this Winter ( Palm Springs ). On a particularly steep ride (Tramway) last week I was able to maintain double digit speed for the entire ride up. I have never been able to do that, and I am not in the best shape at this point. I am sure there are a few factors besides the inserts that I am not aware of, that could contribute to that success, but the inserts will be among those factors.
Specifically, Wattage testing is improved. Two measurements. First, I was riding wattage and recording lower heart rate numbers than 2-years ago. Lower by 5-7 beats; so this is greater than the offset of age. Further, I am not in as good of shape as the same time (Month) 2-yrs ago. Second, I was riding to maintain heart rate and have been able to maintain a wattage 10% higher than 2-yrs ago at the same heart rate. I have 6-8 rides on the exact same wind trainer with the exact same bike where I have a record of each of these outcomes. They are real. 10% does not sound like much, but riding for 60-minutes at 275 watt instead of 250 watt is approximately 2-3 km/hr for a guy my size and it is one hell of a lot of time.
From Coach Jeff
I agree that the insoles make a difference. Dave at Soul fit me with some last year and my comments about foot contact would be the same.
As for the % difference. Could be so many things and 10% is a lot but not for an untrained cyclist.
I would recommend inserts or orthodics if you don't have them already. Even feels better on the DH as you whole foot is in contact with the shoe.
From Alana,
If you don't mind more thoughts....
Short form- high scores for orthotics.
Long version- I wear my orthotics 100% of the time cycling. It helps with knee tracking and foot position, preventing knee pain, and probably increasing efficiency, but I have no numbers to back it up. Increasing wattage and HR changes over 2 years as Jeff said can be many things. Probably the most important reason for wearing my lovely shock absorbing orthotics is for long long days, and DH- more contact with shoe, diffusing the pressure points. Helps with impact and vibration, which will help prevent the numbness and pain (neuropathy) caused by the same.
