Bike fit / correct riding position

Well, he's being rather charitable there.

This might not helpful but my bike fitter was very critical of spesh insoles.

A Steve Hogg disciple?

Haha, not particularly helpful but fair point.

I have massive feet so struggle to find any insoles that have enough arch support and exist in my size. I've had a fit with Scherrit with previous shoes. He made me some insoles out of superfeet greens and chopped up bits of bartape (to increase height at the arch).

I found specialized blues and the bont riots gave me the same arch support as the above and now I've got the blitz shoes they feel the same as the riots, arch-wise.

There's just that little bit of knee pain and my left heel making a little anticlockwise circle at the bottom of the pedal stroke...

yep.

Can anyone recommend somewhere/someone that does a sports massage in NW london or thereabouts? Had a physio check up yesterday and was told my glute/hamstring weaknesses have been rectified but that the tightness in my quads will continue to give me knee pain.

I checked at work ( private hospital ) and it's £40 for 1/2 an hour (staff price) - is this the going rate? Anyone you guys could recommend ?

Buy some trigger point rollers and DIY

The trigger point ones come with a DVD

Also endorsed by @hippy

Apparently there is grainy cctv footage circulating showing a small, dark haired Spanish looking guy lowering Froome's saddle before a stage start.

I actually sold mine as it wasn't getting much use. My massage guy is £60 an hour IIRC.

With the shin thing I was using a beer bottle or a can of deodorant to roll my calf. I really need to find a tennis ball instead - bit more awkward but can be useful for specific bits.

Or do what I normally do and drink until everything stops hurting.

glute/hamstring weaknesses have been rectified

How? Stretching and strengthening exercises enough to fix it?

Sorry for late reply, haven't had a chance to get on until now.

I'm running 48/17. I've commuted on a fixed gear before, but that was an old second hand Langster with spds and cleats. Haven't ridden a freewheel in a long time.

I've recently built my own bike and this is the first time I'm putting any decent mileage on it, so that's why I feel like it may not be properly set up for me. I really want to keep the flat pedals and straps if possible, because I like to just be able to hop on and off the bike with "normal" shoes on.

I have a front brake which I use, but sometimes I will just opt for leg braking, but not from any huge speeds.

I track stand, which I thought might not be helping so I've since stopped that.

"Pain beneath kneecaps" - hard to tell exactly, but when I'm sitting it feels like it is lower on my leg just below the kneecap (not beneath - poor word choice). So on the top front of my leg as you look at me head on.

I'm spinning, don't tend to get up to crazy speeds or get very aggressive with acceleration.

Saddle height - I will check this.

Skidding - no, I don't skid.

I normally foam roll post-ride, I just still experience tightness in the hard to reach areas though (inner thighs etc). I use a cheap ebay foam roller though, maybe I need something more robust

Yeah, twice weekly lunges, squats and step-ups have sufficiently strengthened them. The initial problem was that I was quad dominant (seat too far forward) so I wasn't using my hamstrings or glutes when riding.

Better rollers are better! Cheap ones deform and soften over time, also they tend to deform where you put most pressure in - the points where it is needed. Firmer ones can push deeper into the muscle. To be honest I can work a muscle harder with a foam roller than most masseurs will. A good roller used regularly with occasional sports massage will work out cheaper than regular sports massage.

Yeah I think I'll get a trigger point one. Haha I'm in no position (money) to get a regular sports massage, it would just be occasional to sort out my knees.
Cheers

I had patella-femoral dysfunction for a while, which sounds similar. Basically the muscles pulled the kneecap out of line, so it didn't slide smoothly over the joint.

This was a while ago now, but I went to a GP, who gave me a referral to a physio. They gave me a load of exercises to do and those sorted it out.

Thanks, read up on it and it sounds like the problem. "Movie-goers knee".

How do these exercises look compared to what you were given?

http://www.sportsinjuryclinic.net/sport-injuries/knee-pain/patellofemoral-pain-syndrome/knee-exercises-chondramalacia-patella

First Froome's saddle height, now Steve Abraham's lack of aeros..

https://www.facebook.com/stevenabraham2015/photos/a.1521051574810140.1073741827.1520678421514122/1905071889741438/?type=3&theater

What's next, telling @hippy how to eat pies?

If it doesn't have sides and a bottom it's a fucking casserole with a lid, not a pie! Begone foul English approximations of pies! Bring forth the lips and arsehole meat FULLY encased in pastry!

Thank fuck I can't comment on the ignorance there, it's like reading Daily Mail comments but from people who have the IQ to know better.

If it doesn't have sides and a bottom it's a fucking casserole with a lid

Couldn't agree more. First time I was presented with one of those 'lid pies' was a huge disappointment.

Your support vehicle is epic btw..

#rep

How long did it take to heal/recover? Have been dealing with this since February and I still get pain >Z3 riding / sitting down for too long

Has anyone had a bike fit from Super Domestique in Shoreditch? I have the flattest feet outside of the Antarctic, so I'd quite like to get some insoles made alongside a proper fit and it works out competitively after a quick bit of research...