Bike Fit

Inno on a ride before we made any adjustments to his fit.  

      A proper bike fit is one the most critical aspects of performance in cycling and yet it is often overlooked in terms of its importance.  For starters, people often approach it from a static perspective.  They get a bike fit and then leave it at that, assuming they are set up "correctly".   The truth is though, the body is a dynamic system of moving parts that are constantly changing and adapting.  A good bike fit should develop along with the demands and goals of the rider.

Pre fit.  Note the upturned stem, the upright position, the locked elbows, the hunch in his lower back, the awkward cleat placement, and the lack of powerful Glute muscles.  

     My approach to bike fitting is to treat it as an evolving process.  I closely integrate it into the training plan of the athletes I coach.  We start with a basic bike fit and then train on it for a month.  As the body adapts and strengthens, the angles and leverage points change.  Different muscles get called into play and stress is put on different ligaments and joints.     

The first adjustment.  

     Every month we make adjustments to the fit.  There are general goals in terms of building muscle and maximizing leverage that we aim for.  Power, aerodynamics and comfort have to be carefully considered and balanced against each other.   We also make specific adjustments to the fit based on the athlete's goals. A sprinter has different needs compared with a time trialist.

Road testing after a fit.

     Part of the process of fitting is working around injuries, functional imbalances, and latent deficiencies.  Using an evolving model of fitting we can work around problems and correct issues over the course of months.  The process goes hand in hand with body work and doing specific exercises to strengthen and balance the body.  

This is after the second bike fit.  Pelvis is rotated better, cleat placement is under the ball of the foot, and arms are relaxed.  Still seeing an arch in his lower back and Glutes need more development.

     I am just getting started with my newest athlete, Innokenty.  He is dealing with lower back and hip pain that is the result of a weak core.  He also needs more Glute strength to be able to ride with power and strength in an aero position.  We've already made good progress.  His position will continue to evolve in the coming months.  I am excited to see where he'll be at come racing season.  

Bryan Larsen is a good example of a rider who is highly evolved in terms of fit.  His head and back are low for optimum aerodynamics.  His pelvis is rotated and he has a stable core.   We have worked on strengthening and adapting specific muscles over months and years to allow him to drive the gear when he is this low.