Pro Cycling Coaches Demonstrates a Bike Fit Using BikeFit Protocol


just behind the ball of her foot. so here’s
me
Goganian.
We’re here today with Pro Cycling Coaches
to show you the step-by-step process
of a professional bike fit. By using the
techniques developed by
creator and owner of BikeFit, Paul Swift,
we’ll explain how having a proper bike
fit
can help enhance your riding posture
ease your stride, and improve overall cycling
goals. Aram
a certified bike fit instructor will be fitting
Chelsie today. Chelsie has come to Pro Cycling
Coaches to problem solve some issues
she’s been having during her training rides.
…let’s get started.
The Warm Up. The warm up is where I like to
take time with the rider
and explain to them the Computrainer, explain
to them
some of what’s going on throughout the bike
fit and give them a chance to warmup
a lot of times they don’t have an opportunity
to ride prior to the fit
so this is a chance for them to get the
blood flowing in the legs, get comfortable
on the bike
riding a trainer is not the most natural thing
in the world
it’s a good idea to give them enough
time so that they’re comfortable on the
bike and
you get the body warmed up. Here I’m
explaining
to Chelsie the basics of a Computrainer screen
and what she’s looking at the pedaling stroke
and the basics of the
dead spots. Right leg, left leg efficiency
and load of each leg… and explain to her
watts…I like to also take this time
to get my lasers all set up and oriented so
that I
can
get my front view all set. Start taking a
basic look at
what’s going on with Chelsie and some of her
problems that I see
Before I hear what her issues are
and problems that she thinks she’s having
on the bike, I like to get an
idea for myself what I see that’s wrong. I
also take this opportunity go ahead and
use my goniometer (g-meter) to get some basic
measurements. I get her
leg extensions as I am doing right here.
Typically here you want to be about a 35
degree angle
on the deflection and using a BikeFit Goniometer
here, it
makes it pretty easy. They’ve got nice little
color coding for me …. I’m also
taking the measurement here of her arm
and her back which I typically want around
ninety degrees
and right about here on her arm extension
I want right about a 15 degree
in her back angle for a non-racer I’m
looking about a 45-degree angle
In the fitter interview this is
basically where I am taking the
opportunity to
talk to Chelsie and see what’s
bothering her. She tells us that the
saddle’s bothering her
which is a common complaint among cyclists.
She then
goes to tell us that the outside of
her knee is
bothering on the drive side… and that her
hands go numb after a
long ride. The other thing she
tells us is lower back pains
and these are all relatively
common issues that most cyclists face nowadays.
Now that she’s told us these issues, you know,
I’m taking a little bit closer look at those
key points she mentioned and seeing how that’s
in reference to
what I noticed in the during the
warm-up session
Go ahead and take a look at her front
view
to see what her knees are doing and noticed
to taking a look at her
posture on her handlebars.
Coming back in and doing what we call a Quick
Fit
so here we’re just going in seeing that we
have little problems..her saddle
looked like it was a little bit low
after we got our measurement …and we go
in and make small modifications to get
things more in the right scope of stuff
so that we can get a better idea of what’s
happening
So she complained about lower back pain
and you know it’s pretty evident from her
angles
and
her posture on the bike that her stem was
too low so quickly made a modification
and raised her stem (ok, not so quickly…
but) took
our time raised the stem there
You can see from just there, just that
slightly up position
helped get her back to closer to about a 45
degree angle.
During this part of the fit I’m looking
at her cleat adjustment.
So here I’m gonna be looking at her
front view so that I can determine her
stance with that’s necessary for
the left and the right leg… also to look
at her
wedging for shoes and looking at before and
after
cleat adjustment. So here we’re basically
gonna go
ahead and start
by measuring where the ball of her foot is
in the shoe
and i’m looking at this because I want
the axle of the pedal to be
just behind the ball of her foot. so here’s
me
So here I mark the shoe to make my life a
little easier. And then I’m just basically
going head and
explaining to her how
these wedges that we’re gonna use
work
and the way it angles the shoe you and what
she should notice.
Here I’m going headed and just measuring her
forefoot using the BikeFit forefoot measuring
device
and here I’m just basically getting a reading
to understand a ballpark
of how many wedges I’m going to be applying.
In this case, I was using 2 wedges on
the left side
with one wedge on the right side
I also have to make couple of adjustments
here because I’m going to have to use a different
special length screw in order to
compensate for the wedges that I’m installing
Go ahead and got everything set up
and just putting it back on her bike here
and then we’re gonna go ahead and look at
the
front view again
and see what’s going and how that made a difference.
Here you can see that she’s pedaling quite
a bit better and her left leg is still having
a
little bit of his movement in it…
So here, one of the things I noticed is that
her heels were going up quite a bit so I’m
just trying to show her how to
engage with the pedal a little bit better
throughout
her pedal stroke. This will help her pedal
a little bit more efficiently
and she’ll be able to see this on the Computrainer
Now that we’ve gone ahead and made some cleat
adjustments, we’re going to return to the
saddle
after we change the heights
After we changed the stack heights of the
cleats here we’re gonna have to go back and
adjust the saddle.
after she started pedaling a little bit
more
flat with her heels we had to actually
lower her saddle a little bit.
So we went ahead and did that change which
also is gonna help
raise her bar drop so that
she has even less strain on her lower back
and hands.
Now, she’s also letting us know that
she’s still complaining about her saddle not
being comfortable after we’ve made all these
changes… so we’re gonna go ahead
and get a Switch-It set up here for her
so we can do some
saddle changes and see if we can find her
the right saddle
The beautiful thing with the Switch-It
here
is that we can actually try on many
different saddles very quickly
this is one of the best ways to to get
the right saddle
A lot of times someone will sit on a saddle
and
within a couple seconds they know if it’s
the right one or not
There’s a lot of great measuring devices out
there to measure sit bone widths
and all kinds of tools. I just experienced
over the last
10 years of fitting that this is one of the
best just being able to try them on and do
them so quickly
Here, we use a lot of SMP saddles
as you can tell. They make a lot of different
shapes with a lot of different types
of padding with a lot of different types of
widths
so, we’re pretty fortunate here that we have
quite
a few to choose from
this is actually the saddle she ended up choosing
here
which is the “Hell” SMP and
it’s got not as extreme a curve as some
of the other ones do..it’s a little bit flatter
and it’s actually one of the more
padded ones. Now, once she picked out her
saddle we gotta go ahead and set it up
on the bike
that’s what I’m doing here this is a
great time to let the the rider
have a chance to take a seat take a load
off and
while you take your time here and put on her
saddle
(It always seems these things take longer
than they should)
Now that I got her saddle all back on it’s
time to get her repositioned
on the bike
Now that she’s back on the bike here, we can
make some final adjustments to her saddle
here we’re looking at the forward and after
and I’ve noticed over the years that the SMP
saddles
tend to go
quite a bit forward and we’re really fortunate
that SMP has such incredibly long saddle rails
that
it actually can accommodate this most the
time.
so now we got her set back up
she seems to be pretty happy with the new
saddle…so that’s great.
We fixed another one of her little problems
that she had…it’s incredible how when you
pick the
right saddle
your cycling experience can just totally
changed
Now that we’ve worked our way from the
cleats to the saddle… made any
adjustments
to the saddle and gone forward to the
handlebars
we’d notice that Chelsie was a little
over-extended and you could notice that
by the way she was grabbing
on the back of the shifters.. she wasn’t grabbing
the actual
hoods themselves so we swapped her out for
a shorter stem
and she went ahead and give that a shot
one of the things you could see is she was
still actually
holding farther back and what we did is we
rotated the bars up slightly
as you can see here she’s actually
moving up a little bit forward but
she seems to like riding the back of the bars
more
Now what I like to do is go ahead and give
the
rider an overview of what they’re looking
at
here on the Computrainer screen
Here basically we’re explaining to her how
a Spin Scan works and showing her the dead
spots in the pedal stroke
looking at the right leg left leg
efficiency and basically showing her what
we had showed her before
with her pedal stroke but with the graphical
output of it
on the Spin Scan
Here you can see I’m just basically explaining
to her the basic physics behind
applying perpendicular force, the crank arm
at all times
so that you can go rotational force
I like to usually do this just so that the
rider understands you’re trying to
pedal
to move the bike forward and how the most
efficient way and how to do that
so you always want to put perpendicular force
and the CompuTrainer really helps show
you
your pedaling efficiency and your weak spots
so here we’re just going through and showing
looking at her spin and seeing things effect
it
Cleat rotation. This is one of the final steps
of a bike fit and here what we’re doing is
we’re
trying to capture her foot while it’s still
spinning and make sure that her
flow left to right is equal. Sometimes
you’re not able to quite accomplish
equal flow left to right in the
conditions where their heel is still hitting
the chainstay
or hitting the crank arm and you need to rotate
it
typically this is fixed in the
cleat adjustment phase but if it’s
not
you’re gonna have to do it in the rotation
Here we’re just getting Chelsie’s shoe put
back in order and ready to go
then go back to the front view and make sure
everything’s right in
order
Chelsie’s a relatively new rider here
and we noticed that her helmet wasn’t
properly adjusted
so we want to go ahead and make sure
that that’s safe
you can see here I was showing her that you
want to make sure that your helmet is far
enough down
so that something happens and you crash your
face will be
protected on impact
here we’re just tightening up the back straps
making sure her straps are even
you wanna make sure that your ear is nice
and even in between the two
straps. The front and rear strap coming down
and you just wanna make sure that her back
adjustment knob is is nice and tight
The Limar’s here have a lot of great adjust-ability
allowing you to get the helmet in the perfect
fit
During the Bike Fit summary I go over the
basic
position of the rider on bike as well as
just
double checking with them to make sure
they’re not experiencing any pain
or discomfort or anything bothering them
taking a look at all Chelsie’s angles
and making sure she’s positioned well on the
bike
I like to also take this opportunity just
to get
the Goniometer back out and just go over
all the measurements making sure she’s
everything’s right… in the right ballpark
about 35 degree leg
extension… 93 bend back to the arms
15 agreed the actual arms… and between a
35 and 45 degree on her back
Aram has now completed his fit with
Chelsie
and she’s ready to train safely and ride
comfortably for her next event by having
a professional bike fit completed with
Pro Cycling Coaches
you will highly improve your skill and
technique no matter if you’re a recreational
rider
a commuter or a competitive cyclist. We
provide the right tools and take the
time to provide you with the best
service
for a complete fit. Using BikeFit technology
our CompuTrainer software and our
personal knowledge gained from years of
racing,
and coaching we can complete your fit
quickly and professionally
We’ like to thank our friends at BikeFit,
Limar,
Nalini, SMP, Fondriest,
Ursus, Albabici, and Predator Cycling for
helping out with Chelsie’s
fit today
To learn more about bike fits and to get
access to other great instructional
videos
blog content and personal online
training visit us at
ProCyclingCoaches.com
and start your cycling journey today!