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Yes that is another complicating factor that comes up occasionally. I've even found on my old Trek Emonda, in a size 62 frame, I was at the limit of seat post height when still on my 175mm cranks

Hi Anthony. I dont have Max on hand unfortunately to do post interview Q and A however, my 2 cents are: - if you are well trained, and accustomed to all out efforts, then your heart is prepared to work at these intensities - if you are not well trained, you should take a prolonged period of time (say many months) to work up to these levels - if you are sick in any way then you should avoid high intensities as your body requires resources to recover, rather than train Bear in mind I am not a doctor and have no specific expertise in exercise physiology, but this is the answer I would give to a patient who asked me

Whatever floats your boat

Hey, I have the same problem. I installed it with the right adapters (142 mm thru axes, SRAM Rival AXS 12 speed cassette). Which fastening nut did you use for the XDR free hub? In my delivery was a smaller and a bigger one. I watched many videos and they said to use the small one. But my derailleur is grinding very loud and I can’t get to the biggest gear. If I switch to the bigger nut, the chain jumps out in the biggest gear. It’s a little bit frustrating

@hardcase92 Thanks for replying! When referring to the smaller nut, is it the one with the 14 mm flats instead of the 17 mm flat nut?

Hey there. No I didnt make or need to make any derailleur adjustments. It seemed to work just fine. I generally use my trainer in erg mode, so I stay mid cassette anyway.

@@gnatman1102 actually 14 mm was the bigger one, I don’t know what size the smaller one is, it’s already assembled. But I think I found the solution. I dissembled all again and I found out the cassette wasn’t 100% right in the thread of the freehub. I did it correctly now and now I can get all gears with not much grinding. I didn’t do any adjustment. But you need to notice, the sounds are maybe the same like on your bike, they just seem louder because you’re indoor. My setup: Kickr Core, SRAM XG Rival 12 Speed cassette 10-30T - 142 mm thru axes - SRAM Rival eTap AXS Hope it will help at least a little bit.

@@podiumphysio657 thanks, it worked now for me! Using ERG mode as well :)

A lot of good information there. This was just meant to be a short and simple video about finding sit bone width.

@@podiumphysio657 I did compare results of this method with the Specialized pressure map tool they have at bike shops, and the measurement was within 5mm. So it is pretty accurate. Even if you know your sitbone width, you can still not make the right choice based if you focus only on sitbone width. In fact, when riding in a low position sitbones may not even be supporting much weight at all, as it is all on the pubic rami. So the curvatures are more important and that's why I came up with the list of 5 characteristics.

@@bengt_axle Yep. Everything you point out is valid and useful info. Ive just chosen a simple and unidimensional question that I hear all the time, and provided a quick answer😎

Hey Kristian. Unfortunately I dont have Dr Nelson on hand for Q and A, but it certainly makes sense to me that the muscles exposed to the highest stimulus (ie propulsive leg muscles) would have the greatest mitochondrial effect. I would assume it is the same situation with capillaries and angiogenesis.

I think you may run into problems with neuromotor control across a 2mm diameter pedal stroke.

Sorry I'm not sure how to find the name. It was from a list of free music provided by youtube studio.

O gotcha, Thank you for responding

Only after vigorous exercise

Hey Steve. In my videos about shorter cranks I'm pointing out that as consumers of bike industry products, we should not just accept that the components that come with the frame we want are the best size or choice for us. Pogacar was riding on 172.5mm cranks, I assume that is what came with his bike size. He then went to shorter cranks and has clearly been happy with the results. I've seen a video pointing out that the variability in crank length easily accessible from the big brands (165 to 175mm) has a much smaller deviation than frame size (49 - 62cm), so it would appear that we are not catering for everyone well in terms of crank length, particularly very short and very tall riders. That said, I'm 192 cm tall using 160mm cranks. I'm quite happy with the evidence I've put forward to support the benefits of using shorter cranks, and I stand by my explanation that when the knee is closer to fully straight, then the quadriceps have a natural mechanical leverage advantage at the knee. Much of the information in this video is derived from a presentation I attended in Germany in 2018 by Dr Jim Martin who has published extensively on the subject of cycling optimisation. I think that taking into account all of the benefits that shorter cranks provide (not just the torque/ leverage discussion) then they are a clear winner. The guy with the PhD certainly thinks so.

@@podiumphysio657 Thanks for your follow-up, your video doesn't make it clear that you are challenging OEM crank sizing, but I definitely agree with that. I also agree with the well supported point about knee being fully straight developing more foot force, what you fail to mention while making this point however, is that for the same gearing (as you showed in the video) to develop the SAME torque a rider needs MORE foot force (but less foot velocity) just to develop equal torque. This reduction in foot velocity is why in a typical fitting exercise a rider moving to shorter cranks will fine pedaling "easier" the issue is that they will likely be applying the same foot force as their legs are used to on the longer cranks and simply go slower...evidence of this is the frequent short-crank explanation to ride smaller gears with shorter cranks (also resulting in slower speed), essentially the rider could also stick to the longer cranks, rider a smaller gear and also experience "easier" riding. I would prefer proponents of changing crank length, PHD or otherwise, to refer to correct proportionality rather than generalize by saying shorter...Pogacar (and Indurain, Merckx, Lemond, Armstrong...the list goes on) all won the Tour on proportional (20.6% of inseam) cranks...NOT "short" cranks...Dr Jim Martin et al studies were derived at the Utah Neuromuscular Function Lab and have never been verified in real world environment...unless of course you know of a Pro rider winning on 145, 155, 160mm cranks, I do not... It would make a great deal of sense for bike shops to measure riders inseams and calculate the correct proportional crank length and order accordingly, but alas our industry is not very evolved...

@@kiwisteve408 Hey Steve, I've done at least a half dozen videos about using shorter cranks, mostly coming from the point of view of my own experience with severe OA in both hips, necessitating a practical solution to keep me on the bike. I've done a series of N=1 experiments, generally on the indoor trainer but a few in real outdoor situations. I've shown that for me, there are genuine performance benefits in terms of FTP and peak power. I guess it would take a professional rider who was willing to take a risk on the science (or pseudoscience depending on your point of view), or had a similar issue to me with a medical rationale to go to shorter cranks, before we see someone famous making a significant change down. Yes you will need more foot force with shorter cranks, but when keeping the same cadence, foot speed is slowed and thus because of slower muscle contractions being able to create more force, power production is maintained or increased. We are all at the mercy of bike company algorithms, cost saving measures and standardisation. While using a formula like 20.6% of inseam to determine crank length on a new bike would be progress, it still would only suit people in the centre of the bell curve for that metric. I'll still be buying XXL bikes and installing XXS cranks!

@@podiumphysio657 I totally agree that for those with mobility issues or injury recovery and I'll also throw in specialist demands such as very high RPM track riders shorter cranks have a real application. My comments stem, in general, from the broad misunderstanding in the bike fitter community that "we should all be riding short cranks" this is categorically untrue. We should be riding proportionally correct crank length. Not so many years ago we were all riding around on the lightest bikes we could find (mostly with round tube shapes), fitted with 19-23mm tires, Wind Tunnel and Lab-based rolling resistance hypothesized that Aero equipment and wide tires, despite the the weight penalty, would be faster, and look where we are now. There is a conspicuous lack of real world examples of a rider, or group of riders using proportionally short cranks and achieving success, this would go a long way to validate Dr Martin's theoretical results...

@@kiwisteve408 Where did the 20.6% figure come from though? Is this empirical data collected from riders / bikefitters, or a theoretical number calculated from muscle dynamics/ levers and physics?

Hmmm. What do those 2 metrics look like for you?

@@podiumphysio657 Do you mean those 2 workouts? When I'm doing 4min intervals with power at 110%, then at least my first 3 intervals are below 90% HR. If I want my hr above 90% I have to start with 4min of 135% of my FTP. My FTP is around 300watt, so I have to start with 4min 400watt to emtpy my anerobic capacity. After that initial intervall, my HR goes up even with the usual 110% of my FTP.

@@windar2390 I also find my first high intensity workout depletes me considerably and subsequent efforts are far less sustainable. My default interval session is to set erg mode to 400watts and just hang in as long as I can for, say, 5 efforts, with about 4 or 5 mins recovery. Usually my first effort is double the duration of the rest of them. I'm not saying this is a scientific approach, but I have an attachment to the 400w figure😆

@@podiumphysio657 Ah ok, so you increase the duration of the first 1 - 2 intervals instead of evelating the power. 400w is good enough to be fair. ;-) I will try that in my next HIIT.

@@windar2390 Well I guess it happens automatically. It is not so much that I increase the duration of the first intervals, it is more that I can last longer at 400w when fresh and "not very long" when fatigued😆

That is seriously impressive in only 5 years

Did you do a lot of zone 2 training or focus on higher intensities?

@@steveallen1340 So, I’ve mainly just focused on doing what I enjoy-cycling, mountain biking, and running. I also use my bike for commuting, which adds up to forty-four kilometers a day, usually at low intensity. But overall, the volume of training or activity is quite large-over five hundred hours last year. Somehow, I feel like I inevitably end up doing a bit too much at low intensity, since it’s just not possible to do so-called "quality sessions" that often.

@@steveallen1340 Hey Steve. I fit into the category of "Time Crunched Athlete" so tend to do what is easiest to fit in. Generally this means 3 x club rides per week outdoors. Our club rides will take me through Zone 2 right up to VO2 Max levels, depending on who is riding, how much testosterone/ bravado is flowing on the morning in the group, weather conditions etc. I would say a lot of it is in Zone 3 and 4. I made an earlier video about this here th-cam.com/video/_t5S8yBfTp4/w-d-xo.html The main time I would do specific ZOne 2 training is during winter when I'm forced indoors, or if I had extra free time in the week and could afford a few hours for an easier ride.

Possibly, but the point of this video and others I've made recently is that we shouldnt just accept the crank length that comes with each bike, just because the manufacturer has chosen a standard length for everyone

Those are quite specific questions - I'll see if I can pin Dr Nelson down for some follow up Q and A...

According to Jack Daniels, 50% of max capacity is all you need to stimulation maximum aerobic function, cardiac stroke volume, capillarization adaptations..... that's been well documented......

I'd be interested to see how the peleton in general responds to the trend towards shorter cranks. If more professional riders make this change, then there is more chance that the average amateur cyclist will be able to access and try this for themselves.

@@podiumphysio657 I'd like to see manufactures offer lengths you want rather than what they think fits, puts me off an off the peg bike

@@leedorney It is all about cost saving unfortunately - standardisation rather than individual choice

Ive occasionally had it in my pecs but generally it is a lower body issue for me

I know that cross training is definitely important and useful for injury prevention, and employing different forms of endurance training will assist the cardiovascular system in general, I'm not sure however when the laws of specificity kick in. I'm a strong rider but, even putting aside my hip arthritis for a moment, if I tried to run I dont think I would be anywhere near as proficient as if I had done some specific running training in recent months. But I image this limitation would be neuromuscular, rather than cardiovascular. The muscles simply aren't practiced enough to be used efficiently in both disciplines.

@@podiumphysio657 I know running s a default exercise for many to test VO2 max with.. I am not a runner myself... too heavy / big bones and knee injuries, so I used that as a generic example... maybe a hand cycle would be a better way to add some upper body workouts... a stationary handcycle, or a rower, would be the equipment that I would see to explore the concept I was trying to articulate...

@@davidking3699 I think a rower would work better being a whole body workout.

Cx skiing(skating and classic) is very effective 😅 there is a reason cx skiers have some of the highest recorded vo2maxes.

@@Eirikkinserdal Ive never tried Cross Country Skiing but I believe it has long been recognised as an extremely effective cardiovascular activity

Wie geht's Daniel! Yes it is interesting and comforting to know that the concept of "base kilometres" is a real thing and not to be laughed at. The cafe ride makes cycling enjoyable, so it is great to know that in a way, it is also beneficial for our fitness.

Good luck with the test.TBH at 5'6" you could probably go shorter (if you could find suitable cranks). I'm 6'3" and use 160s

That is amazing!

@@podiumphysio657 Always had a high heart rate and low resting heart rate. My resting is now 48. In my 20s it was 36

@@zazzleman Wow. Do you mean overnight or waking time?

No evidence of that

Cheers! Yes making any bike fit change has a cascade of downstream/ upstream effects. Sometimes people forget this. However when you have unalterable components like a one piece bar and stem, then you need to find a middle ground.

Hey Terry. I'll have to try to pin Max down for some follow up discussions over summer. He is a busy man... Good to see all you young'uns still laying downs the watts and the kms each day and week!

I had a look back at my PB Strava time up Norton. I "only" got my heart rate to 180 BPM, and this was 3 years ago, however I kept my HR at over 177 BPM for approximately 12 minutes. I think the physiology of a sustained effort like this is different to a ramped VO2 max test

Well it isnt abnormal. It is benign fasciculation post exercise. Goes away after an hour or so of twitching

Hopefully as the years pass, the priorities become more meaningful!

Good numbers there Graham. Kudos to you!

@@podiumphysio657 thank you!

LOL David: "Lord, grant me the serenity to accept the things I cannot change, Courage to change the things I can, and Wisdom to know the difference"...

Hmmm, Ive not heard it explained as a syndrome, rather just an event, but I guess some people will be more susceptible than others.

@@podiumphysio657 is classed as a hyper peripheral nerve disorder which means nerves are over active. I get cramps parasthesia weird feelings internal vibrations but primary symptom tho is muscle twitching .. I have 0 weakness or atrophy 3 years in I fell down the mnd rabbit hole I’ve been there but there is things you can do to help unfortunately for me the twitching never stops it just dots around my body I’ve had them everywhere but calf’s are the worse they are literally 24/7

But tbh might add mine all started after my Covid jabs before that never had a problem

@@RobHolt-l6g Yes I believe things changed for me around that time also. Not sure if it was COVID or the COVID jabs...

Thanks. I'll pass on your message to Max!

Hey there. Unfortunately I'm not an expert in component compatibility. You might need to look on the Wahoo or SRAM websites for this info. Sorry I couldn't be of more assistance.

Hey Bob. I'm still forming an opinion about the ride feel of the saddle after 3 outings, but yes I agree with you that the channel edges are quite "sharp" and provide a source of pressure. As I said in the video I wonder if the cut out is too wide! I'll take few more rides out on the SMP then post a more detailed impression. Thanks for your feedback!

It is nice to know that the lazy 10 year period I had in my late 20s and early 30s wont hold me back later in life!

@podiumphysio657 well, it's taken me 5 seasons of hard training to finally run a 5k in under 20 mins, yet I can go to the gym, and in 6 weeks, have vein popping muscles. I had lifted weights for over 25 years. Cardio? Never did it..

@@mrdavester Your experience seems to mirror Dr Nelson's commentary!

Garmin says my current VO2 Max is 54, and I did this lab test in August - not long ago - so I think it is actually fairly accurate for me.

These twitches happen after exercise, and they go away by themselves after a little while

LOL. Max mostly works from the city campus but things may change when the 2 Unis amalgamate. I've read/ listened to Peter Attia's book where he discusses VO2 Max as a indicator for longevity. I like his concept of the Centenarian Decathlon which basically is a challenge to work out what physical tasks you would like to be able to do at age 100. Then working backwards with a knowledge of how the muscular, cardiovascular and other systems decline with age to have activity/ ability check points to work towards.

Hi David. Thanks again for your message! Stay tuned as I will be posting more from this discussion over the coming days/ weeks... Spolier - Max HR seems not to be an important factor. The power is shown on the bottom of the graph. I just made it to the end of 60 seconds at 450 watts then couldn't continue. I did 3 minutes at some lower wattages for the efficiency and calorie components of the test then went up in 30 watt increments for 60 seconds each for the VO2 Max part.

Yes. Rapid and deep inspiration and expiration!

Ah. But WHY did he go to 165mm cranks? He and his team perceive it to be beneficial.

Ride proud!

Yes I'm expecting to hear from many Selle SMP fans as to why they love this saddle. That is great feedback. I'm testing this one at the moment and will post my personal impressions soon

One thing to appreciate is that prior to the SMP saddles the idea of a cutout was quite new. The only mainstream saddle available like that was the Selle San Marco Aero. The SMP saddles took this to a whole new level and were backed by medical research. The drop nose is actually copied from classic saddle designs from the 1960s, e.g., the Selle San Marco Concor. The design was called 'vulture beak' at the time :-) In my opinion the raised back stems from the olden days where people cycled without clipless pedals -- where a raised back helped to get more power down.

@@DiesUndDasOderDasDa I didnt know that history. Thanks for your input. I recall reading a while back that the cut out originally was tested on cycling postal workers who complained of genitourinary problems from their riding. Not so sure about the back saddle raise though?

You are really going to terrify bike manufacturers with that suggestion! Seriously though, people do need to be warned that the ground gets further away when the saddle goes up (for any reason)

One foot in each camp then!

@@podiumphysio657 I got it for the indoor bike because the existing saddle is 15 years old and had lost all padding. I do 4 days a week on TR and got caught up in the hype . Don't get me wrong, it is a lot better than I had on the Ridley

@@zazzleman Glad it is working for you!

Beauty is in the eye of the beholder!

Ive had 2 rides on it so far. Still not convinced but will keep going for a bit longer and try a few other position settings with it

Glad we both like the tan walls!