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.
Before I do any fitting with an athlete, I start by looking at where they are at. By assessing their biomechanics I can get a sense of how best to move forward. Some cyclists have a position that is close to ideal to start with - most do not.
I started working with Innokenty Zavyalov a year ago and, as you can see in the picture
above, his bike fit was horribly inefficient. In addition to having poor leverage on the pedals, he was also incredibly upright which meant he punched a massive hole in the wind.
The above picture was taken October 2014. Note the upturned stem, the upright position, the locked elbows, the hunch in the 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 picture above was after the initial adjustment.
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This next picture was taken after the second bike fit, several months later. If you look carefully you'll notice that Inno's cleat placement was better, his pelvis was more rotated, his back was a little flatter, and his arms were more relaxed. His Glutes still needed more development, but you can start to see the evolution.
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 bodywork and doing specific exercises to strengthen and balance the body.
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. For example, a sprinter has different needs compared with a time trialist.
After a year of working together, and a multitude of adjustments back and forth, we are a lot closer to Inno's final position on the bike. He still needs more Glute strength and flexibility in his Hamstrings, but he's come a long way.
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I went out with Inno the other day to monitor his training session. Going up Couser Canyon I was incredibly impressed with how much strength and fluidity he displayed. It's a testament to all the work he's put in and the constant adjustments we've made over the months to get him to where he is now. I am super stoked by the fact that he is riding pain free and can put out a lot of power in an aerodynamic position.
Looking back through my old blog posts, I found this:
"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."
I'd say things turned out pretty well. Semper Porro.
