International Bike Fitter Magazine - August 2020 (Issue 2)

INTERNATIONAL

BIKE FITTER I B F I

M A G A Z I N E

AUGUST 2020 ISSUE TWO

KEEP ON MOVING THROUGH COVID SHORTAGES How to deal with stocking restrictions

TUNNEL VISION Optimising aerodynamics for individual riders

GET IN LANE WITH THE IBFI

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Contents

02 Letter From the Vice President

04

22 TUNNEL VISION:

COVID-19 brings

Optimising

cycling surge

aerodynamics

Opening up after lockdown

7

Niggling knees

14

Bike fit clinic

8

Bike fit research

16

Cafe stop with Nick James

10

New products

19

Long-term product review

20

Cyclologic launches education partner network

11

IBFI mentoring

26

Who you gonna call? IBFI contacts

13

Final word

29

2020 AUG ISSUE 2

International Bike Fitter • Issue Two • August 2020 •

EDITOR’S LETTER

W

ell we made it to issue two!

and coping with the challenges that that brings — I

The world has changed so much

am still hopeful that this may be the start of a

over the last three months that

meaningful shift towards using bicycles more, both

we’re now looking at a very different commercial

as a means to exercise and as a form of transport,

and social landscape to the one when we first

which can only be a positive thing for our industry.

published our first issue.

We have an article this month all about the new

The cycling industry hasn’t seen a surge in demand this large since the 1950s and we are all

surge in cycling, written by our president, Andy Brooke (page 3).

having to constantly adapt to the changing situation. I don’t remember a time in my professional career when it was so hard to buy gear cables!

Keeping connected One of the things that has made pulling this edition together really interesting has been the

With the world in such a state of flux, and with

ability to catch up with people living outside of our

all of you out there in varied levels of lockdown —

own little bubbles of reality. It’s become very easy

to keep your head down and plug away without the usual connection to colleagues working in different environments and it’s been eye-opening to see the varied approaches to taking on the challenges of the corona virus pandemic, which we discuss in some depth in our ‘fitting post-lockdown' article (page 6).

this process is limiting the number of words, as I do have a tendency to go into minute detail when doing product reviews due to my background in industrial design! I’ve been impressed so far though with the new crop of products, into what is still a relatively niche industry.

And finally, now that the new IBFI constitution is in place and we’ve been shuffling around duties,

Bike fit practice Alongside this comment on the current climate, we have several articles delving into the science and practice of bike fitting in its various guises. There is the continuation of last issue’s piece on cross discipline co-operation to eliminate knee pain which just goes to show how sometimes the result can be greater than the sum of two parts.

Then we move into the wind-tunnel with Bianca Broadbent to address considerations that can be made to help with the aerodynamic positioning of a rider. We take a deep dive into the effects of position on the cardio vascular system with Jed Campbell-Williams, and I take you through a recent bike-fit case-study investigating the causes of foot numbness.

New products Whilst we still don’t have many dates to share with you there are some great online events happening which you could pop in your diaries.

Now three months in, we are able to bring you

there is a new contact list in this edition should you want to get in touch. Which segues me nicely into my last point…

Your magazine So here we are. Our second edition of your IBFI magazine. And it’s the “your” part that’s most important. We are still finding our feet with how to provide you with interesting and informative content. So please feel free, in fact more than that — I actively encourage you — to let us know what you think. What works and what doesn’t? What do you want to see that we haven’t included yet? And if any of you would like to write an article for us then don’t hesitate to reach out — our contact details are below.

Don’t forget, feedback is a gift and I’m hoping for a lot of presents…

Lee Prescott IBFI Vice President

our first long-term product tests. The hardest part of

International Bike Fitter is published by the International Bike Fitting Institute (IBFI) Unit 9, Hatton Technology Park, Dark Lane, Warwickshire, CV35 8XB, UK Contacts: Andy Brooke (IBFI President): andy@ibfi-certification.com Lee Prescott (IBFI Vice President): lee@ibfi-certification.com Designed and produced by Caroline Stocks Communications • www.carolinestocks.co.uk

NEWS

COVID cycling surge brings bike fit opportunities

T

he surge in the number of people turning to cycling as a way to keep fit and travel to work during the global

pandemic has the potential to drive demand for bike fit services around the world.

The closure of gyms and cancellation of team sports has prompted significant numbers of

Photo by Max Bender on Unsplash

fitness enthusiasts to purchase bikes, while people keen to avoid public transport have also been investing in two wheels.

Sales have been so dramatic that many bike brands are now out of stock of bikes under $2000, and several say they will be for the next three to six months.

New bike fit opportunities While the shortage is a challenge for bike shops, the potential growth in demand for bike fit services is a major opportunity for the bike fit industry.

It’s estimated that around 35% of these new cyclists will remain in the sport long-term, and there is potential for bike fit play a more pivotal role in increasing that number further.

Many new cyclists fall out of the sport due to discomfort, with saddle pain, lower back

Cities around the world have reported an increase in cyclist numbers as people turn to bikes for commuting and keeping fit during the pandemic.

stiffness and hand numbness being common complaints.

These are common complaints that bike fitters resolve on a daily basis. By retargeting our

marketing efforts at gym users and team sport enthusiasts, bike fitters may be able to help more new cyclists remain in the sport.

Webinars and online sessions can help get the message across that a lot of these discomforts are related to set-up and not common to the sport.

Focus on limiting injury When approaching these new cyclists it’s important to remember that they may currently see this as a short-term solution until the gyms re-open, so selling them on a bike fit to reduce their risk of injury might be a better bet than trying to explain how it’ll help them cycle longer or faster. Once they’re comfortable and seeing improvements, hopefully their competitive nature will kick in and they’ll start enjoying cycling as much as the rest of us.

Remember, when you’re dealing with new cyclists, it’s important to use the appropriate language and not get hung up on cycling ‘jargon’.

Working around stock restrictions A large portion of bike fit business is fitting customers to new bikes, but how can we do that if they aren’t able to buy a bike in the first place?

If your client can’t access the bike they want, there may be alternatives that can help.

Custom builds Firstly, explore the option of building the bike from the frame up. Some brands still have stock of frames and groupsets are still available. While your margins will be lower, the industry runs the risk of being unable to sell any bikes for several months and any profit is better than no profit.

You can also base the price on what it would have cost to swap all the inappropriate stock parts, like the wrong length stem, wrong bar width and saddle. This should help bump up your margin and keep the till ringing.

Find other fit options As a bike fitter you have a unique skillset that can help identify other bikes that fit your client.

Using tools like Pure Position, Geometry Geeks and frame finder tools from companies like Retul and VelogicFit can open the door to some options your client may not have considered.

Whilst you may not be able to fulfil the order yourself, you can charge for the consultation time and the re-fit on the new bike.

Explore custom frames As a fitter you’re in a great position to help identify geometry that will work for your client.

By working with custom frame builders you might be able to supply a solution your client hadn’t considered and get them a unique bike with no positional restrictions.

Opening up after lockdown As COVID-19 restrictions start to ease and bike fitters return to work, it’s important to remain safe and continue your infection-prevention protocols.

1

by over 90%. When sharing a confined space

Clean surfaces after every fit

during a bike fit and breathing the same air for an extended period of time, wearing a mask is key to reducing your risk.

Sweat and other bodily fluids can help spread the virus so ensure surfaces are regularly cleaned between each visit. Use a standard soap and disposable paper towel first, as it’ll separate

4

Use hand sanitiser

the virus from the contaminated surface and can be disposed of safely. A second wipe with sterilising solution will help ensure you keep your risk as low as possible.

2

It’s good practice to ask your client to wash their hands or use hand sanitiser before they enter your fit studio. Some hand sanitisers remain active on your skin for hours after application,

Don’t just clean things that your client touches

When you touch your client and get their sweat

which can further help reduce risk of infection.

5

Screen your clients before the fit

on your hands, the virus may transfer to your computer keyboard, the tools you use and the seat you sit on. Touching these surfaces again later, perhaps during your lunch break, can result in the infection spreading. We all remember to protect our clients but it’s just as important to protect ourselves.

3

If your client has experienced any virus symptoms in the last two weeks, reschedule their appointment. Whilst their symptoms might not be severe, that doesn’t mean that you won’t experience a much worse episode, or pass it on to someone who is unable to fight the virus.

Remember, an easing of restrictions is not a green light to return to pre-Covid practices, just

Ensure you and your client wear masks

a sign that things are slowly starting to improve.

However, they can quickly turn back again, so it’s important to remain vigilant and practice

Masks help protect others. They filter out 20-30%

every infection control you can.

of airborne virus particles when breathing in, but when an infected person breathes out the virus is often attached to moisture droplets, which attach to the mask and never become airborne. Wearing a mask can help reduce viral particles in the air

If you’re unable to fit due to COVID, the IBFI will suspend your membership fees while you’re not working. Email andy@ibfi-certification.com for more information.

Bike fit clinic Image by jcomp / Freepik

LEE PRESCOTT FROM THE VELO ATELIER BICYCLE STUDIO IN WARWICKSHIRE, UK, HAS A BACKGROUND IN ERGONOMICS AND BICYCLE DESIGN. HE SHARES ONE OF HIS MORE SUBTLE BIKE FITS FROM RECENT WEEKS.

Cyclist gender: Female

safe limits, so restriction of the iliac artery was

Age bracket: 45-55

ruled out.

Discipline: Road

Focus turned to the client’s shoe setup. Firstly,

Level: Experienced club rider

she was measured correctly with a Brannock

Complaint: Exponential foot numbness after

device, which showed that she was a B width

one hour of regular cycling

on both feet. Her shoes were standard last Sidis, which looked to be wide enough for her.

This rider came into the studio for an initial

However, the standard Sidi Insoles were being

assessment and was getting increasing

used, which didn’t match her extremely high

numbness in her feet after one hour of cycling at

arch (see photo, next page). Due to this she

any intensity. It was affecting both feet and

suffered from a little over-pronation. The rest of

would continue even whilst resting at coffee stop

her foot was a little hypermobile.

breaks. After getting home the pain would subside within five minutes.

Theory Based on the basic information it looked like

Bike fit Observations

the shoes should be fine apart, from the insole

A check of the client's overall position on the

not being quite supportive enough. Lee’s theory

bike showed no obvious issue: It was well

was that given the symptoms the problem had

balanced and muscle recruitment was well

to be due to a restriction of the venous system

distributed by the saddle position and body

of the foot. All signs pointed to a restriction of

angle. Her closed hip angles were well within

blood flow causing the numbness. The fact that the numbness continued until the shoes were

Firstly, Lee had to select a different shoe that catered for the athlete’s foot type. The shoe selected was the Lake CX241, which has the upper split into several segments that can be individually tensioned by Boa dials. Secondly, a set of custom insoles were moulded to hold the foot correctly and prevent the small overpronation seen.

Once fitted, the foot was supported inside the shoe allowing the knee to track naturally and eventually removed — and that once removed it

facilitate the efficient communication of the

was a short period before feeling returned —

power into the pedal. The separate sections of

seemed likely to be the blood flow being restored

the shoe allowed both the small volume forefoot

to the foot, backing up this thesis.

and the high volume midfoot to be correctly

Following these observations, Lee interviewed

supported by the upper of the shoe, without

the client a little more to find out more of her

causing any restriction of blood flow.

medical history. It appeared she also suffered from Reynaud’s, which is a whitening and

Result

coldness in the extremities caused primarily by

Two weeks following the session the foot

low blood pressure. Deeper consultation

numbness was completely gone, while power

identified that she had none of the other

production had increased as the athlete didn’t

symptoms of peripheral Arterial Disease (PAD)

feel held back by something in her physiology

but she was instructed to consult a GP to be

“not working right”. She had also consulted a

sure. It seemed likely that with a history of low

specialist who confirmed there were no further

blood pressure that it would only require a minor

signs of PAD.

constriction of the foot to cause the numbness being seen.

Take home

The athlete was asked to put her foot into the

1. Just because a foot is narrow doesn’t mean

Windlass position by lifting her toes whilst

that it is small in every dimension: Think in three

maintaining contact with the ground through her

dimensions when looking at any biological

heel and transverse arch (see photo, above).

structure.

Given her mobility in the foot and already high

2. If you are not an expert in a field then own

arches, it could be seen that the instep was

that fact and ensure you refer your clients to

extremely high volume. The shoes she was

someone who is if you are even in the slightest

wearing were the correct width for her, but were

bit concerned about symptoms you are seeing.

also of a low volume through the rest of the foot.

3. Ensure you are well-versed in the product

This was the issue that was causing foot to be

ranges available and how the differ in terms of fit

constricted in the mid foot, creating the slight

and function to help solve your clients problems.

blood restriction.

4. Don’t overlook the importance of what’s going on inside the body as well as how the external

Intervention

components are working.

Now the issue had been identified it was a

Have an unusual case you'd like to share:

relatively simple task of correcting the problem.

Email lee@ibfi-certification.com

IBFI cafe stop: Nick James UK fitter Nick James of Bikefit Exeter and Yeovil shares his toughest fit, his love for cycling in Mallorca, and his technique to getting honest answers from bike fit clients.

What’s your favourite event in the cycling calendar?

Paris–Roubaix.

How do you unwind?

A bike ride followed by a cup of tea in the hot tub.

If you had to get a job outside of cycling, what would it be?

An aircraft engineer.

Describe an average working day for you With the COVID pandemic it has been a little bit of a crazy year.

For the last couple of months I Espresso time have been back-to-back What was the last TV show you servicing. I re-opened the fit binge watched? studio early in August and I‘m Deadliest Catch booked solid for the next six How many bikes do you have weeks - assuming we don’t go and which is your favourite? back into lock down.

What’s the biggest frustration in your job?

Customers coming for a fit with a bike they have just purchased and it’s the wrong size.

What’s the toughest fit you’ve ever done?

Bringing a new para (below the knee amputee) triathlete into the sport.

What’s the best thing about working in cycling?

The variety of people I meet.

From the UCI rider to the person who’s new to riding or getting back into the sport, it's great to have that mix.

Five. My winter bike, a Tifosi CK7 (custom build) is my favourite.

What’s your dream bike?

The GRiT Favourite place to cycle?

Mallorca, especially Cap Formentor to the lighthouse (pictured, below) Favourite pro rider?

Geraint Thomas

What’s the best thing you’ve learnt while fitting.

The customer likes to tell you what they think you want to hear. I’ve learnt the need to ask the same question different ways to get an honest answer.

What’s the most useful tools/ technology you work with?

Not a tool or technology per se but I’m a huge fan of the heal wedge from Roman over at Form.

What course, book or websites do you think every fitter should check out?

I have trained with a few trainers here in the UK and in the EU, but the time spent with Tony Corke in Bath stands out the most, especially his body position course.

Want to be our next profiled fitter?

Email lee@ibficertification for your chance to be featured.

Cyclologic launches global education network

U

S bike fit company Cyclologic is inviting

“We feel like this is something the industry has

experienced fitters to join its global

been missing for quite a while, and bringing bike

education network as part of a project to

fit educators together from across the world will

deliver its IBFI-certified education courses to

really help us continue to deliver high-quality

fitters across the world.

education opportunities to fitters globally.”

Under the scheme, senior fitters interested in

Global interest

running their own training courses can apply to

The education network launched officially last

receive specialist training to become accredited

month, and in a short space of time has received

Cylologic fitters. Those fitters will then be

interest from fitters in 20 different countries.

entitled to open their own fit school under the

However, Cyclologic is keen to hear from other

Cyclologic brand, all whilst receiving exclusive

experienced fitters who feel they might benefit

support and mentorship from company’s team of

from being part of its education network.

experienced fitters.

The new fit schools will operate similar to a Travel challenges

franchise, delivering the same courses to the

Until now, Cyclologic’s bike fit training courses

same standards, but each school will have

have only been available directly from the

control over their own pricing and course dates.

company’s headquarters in Scottsdale, Arizona.

McGlynn said this should help each school

However, having recognised that some fitters

adjust to the conditions of their own market.

found it difficult and expensive to travel to the United States, Cyclologic chief executive Paraic

Fitters interested in applying or finding out more

McGlynn decided to make the courses available

information can find out more by emailing

internationally.

pmcglynn@cyclologic.com.

“We’re really proud of the courses we’ve created at Cyclologic and we were keen to find ways for our training to reach more bike fitters and cycling analysts across the world,” McGlynn said.

Got a story you want to share with IBFI’s network of international bike fitters?

Email your news to lee@ibficertification

WHO YOU GONNA CALL? As a members’ organisation, the IBFI is here to support you as bike fitters, as well as offer support to the wider industry. To make sure we’re as accessible as possible, we’ve recently changed a few contact details to make it easier for you to get any help you need.

Membership

Magazine

If you’re looking to join the IBFI, or have

Any queries about the magazine,

any questions about joining, then this is the

suggested future articles or requests to be the

email address to use. It’s also the best place

next fitter profile need to go to Lee Prescott.

to send any required edits to your listing, or to

He’s the Vice President of the IBFI as well as

apply for a change in your existing

managing editor of International Bike Fitter

certification level join@ibfi-cer2fica2on.com

magazine. lee@ibfi-cer2fica2on.com

Mentoring

Courses and certification

Level 1 and 2 fitters can access our great

If you’d like to add a course to our course-

mentoring programme where there’ll get

finder page, get your bike fit course certified by

support and mentoring from an experienced

the IBFI or have any feedback on how the IBFI

bike fitter. To take part in the programme,

can improve, then please contact the IBFI

either to be mentored or to offer to mentor,

President, Andy Brooke: andy@ibfi-

then please email Tom Wiseman using our

cer2fica2on.com

mentoring email address: mentoring@ibfiGeneral

cer2fica2on.com

Enquiries that don’t fall into any of these Certificates

categories can go to our information account:

Tom is also the best person to speak to about your IBFI certificates. If you’ve recently

i nfo@ibfi-cer2fica2on.com Remember, all of these accounts are run by

become certified and yet to receive a

dedicated volunteers, without whom the IBFI

certificate, or you’ve changed your

wouldn’t function. Keep in mind they have

certification level and would like your

other jobs and demands on their time, so

certificate updating, then Tom is your man

replies to emails can sometimes take a little

mentoring@ibfi-cer2fica2on.com

while.

Got comments or questions about how the IBFI works?

Email andy@ibfi-certification.com

NIGGLING KNEES:

Knowing the point to refer out Most bike fitters will have clients with niggling knee pain, but knowing when to defer cases to medical experts is key to getting to the root of the problem. In their second article on knees, UK osteopath Alice Monger-Godfrey and bike fitter Lee Prescott share an example of how a multidisciplinary approach can achieve the best possible outcome.

ALICE: I’ve been seeing more and more patients coming through my clinic door complaining of knee discomfort that just won’t go away. One of them is Jo, who loves riding her bike, but after increasing the mileage started experiencing pain on the inside of her knee. Thinking it would go away by itself after some rest, she didn't seek medical advice. But nothing changed, and if anything, it started to niggle her during everyday life, not just on the bike. That is what brought Jo to me, as she wanted to know what was going on and how it could be treated.

The knee can’t be looked at in isolation, as many of the muscles cross over the ankle and the hip, which means the whole body needs to be treated in order to help the knee function better. With Jo we noticed her Vastus Medialis (one of the quadricep muscles), popliteus muscle and psoas muscle (hip flexor) were extremely tight, causing a pull on the knee cap.

When the joint was under strain it would highlight this imbalance and cause Jo discomfort. From my experience, the best way to treat this is with acupuncture to the quadricep muscles, manipulation and massage to the ankle, knee, hip and lower back, and muscle energy techniques/stretches to the surrounding structures of the knee. With Jo, as

her upper and mid back were tight, it was

lumbar spine. We could see quite quickly on her

imperative to make sure they move well so that

saddle pressure map that her weight distribution

less torsional forces are placed onto her knees.

became more symmetrical as Alice was able to

For me, it was important to look at Jo's musculoskeletal structure, how it functions and work through various tests and examinations to identify what muscles are working, which ones are not and which areas as a result are becoming vulnerable. After treating Jo in an extremely short time, we significantly reduced her knee pain, making that once irritating niggle a distant memory.

LEE: Working side-by-side with Alice, I was able to use this information to adjust Jo’s position on her bike, to aid her recovery.

release the tension in the muscles under strain.

Firstly, we ensured that Jo’s cleats were set up

We recommended Jo changes her cranks to

correctly and that her knees were tracking in line

165mm, which would allow her hip angle to open

with her natural hip and ankle movement. Then

up more at the top of the pedal stroke, reducing

we checked that her saddle height and position

the strain on her hip flexors. This will allow us to

weren’t adding any extra pressure to the knees.

also gradually move Jo back to her lower bar

We also raised her bars slightly to open up her

height, after the treatments with Alice have

hip flexors and take some flexion out of her

finished.

BIKE FIT RESEARCH Aerodynamics isn’t everything: position also has an impact on metabolic cost.

Jed Campbell-Williams describes his undergraduate research on the effect of bike set-up on cardiorespiratory function.

I

n bike fit, back angle or torso orientation is an

THE STUDY

important consideration, as it’s often the

This article is based on the results of an

difference between an aggressive and a

undergraduate sports science dissertation. There

relaxed position.

were two questions being asked by the

Lowering the back angle can help to decrease

researcher; the first was looking into whether

the frontal area of the rider, which in turn helps

decreasing torso orientation at a set power

to reduce aerodynamic drag. And as we all know,

output increased the load on the heart and lungs.

lower drag means more speed for the same

The second looked at how different power

effort.

outputs changed how torso orientation impacted

However, with most riders it simply isn’t

the body.

appropriate to fit the longest stem in the shop,

The study consisted of two separate visits for

slam it as low as it will go and expect them to

each participant. Visit one included a ramp test

ride faster. Other factors must be considered

to identify ventilatory thresholds. The threshold

such as the rider’s comfort, biomechanics and

analysis gives two key values — the ventilatory

physiology.

threshold (Tvent) and the respiratory

compensation point (RCP). These are key

RESULTS

physiological markers. Tvent can be closely

As expected, there was a significant increase in

linked with the lactate threshold, and RCP is at a

the magnitude of physiological responses

similar intensity to maximal lactate steady state

following an increase in workload. This was

(MLSS) (the maximum intensity that can be

across all variables measured and was present

sustained in a steady state, similar to functional

regardless of position. This is in line with

threshold power or FTP).

previous studies that have manipulated both

After these physiological markers were

workload and position.

identified, visit two involved six, 6-minute efforts,

There was significance found across two

consisting of two intensities and three positions.

variables: V̇ O2 and RQ. The differences in V̇ O2

The intensities were: a) just under the Tvent

can be seen in the graph below, which shows a

value, and b) halfway between Tvent and RCP.

significantly lower V̇ O2 in the upright position at

This allowed an examination of moderate and

the lower workload, but when looking at the

hard intensity riding. The three positions were

higher workload there was no significant

riding on the hoods, the drops, and using clip on

difference in V̇ O2 across any of the positions.

TT extensions. These gave back and shoulder angles of:

These angles were measured statically using a handheld goniometer before starting the trials.

The same saddle height and setback were used in all the trials. Torso angle was measured from a horizontal plane at the greater trochanter to the acromion process in all positions. In the hoods and the dropped positions shoulder angle was measured at the acromion process (shoulder) between the greater trochanter (hip) and styloid process of the ulna (wrist). In the TT position, as the elbow is the first point of contact with the upper body and the handlebar, shoulder angle was measured at the acromion process between the greater trochanter and the olecranon process (elbow).

Interaction effect between workload and position for rate of oxygen consumption, mean observed value with error bars at extremes set at 1 SD (mL·min-1). UP=upright position, DP=dropped position, AP=aero posture.

DISCUSSION It has been suggested that the decrease in metabolic work required in upright postures results from the reduced upper body muscle activation required to maintain position.

When trunk position reaches the lower angles of flexion, the diaphragm is unable to work in the optimal region of its length tension curve.

This requires more work to maintain the same

muscle power output, and could explain why V̇ O2 is

This research suggests that as trunk orientation

increased in DP and AP.

decreases, the rate of oxygen consumption

Respiratory quotient was not shown to be

increases when working at lower power outputs.

significantly affected by position; however, there

When looking at the effect of RQ we can see that

was a significant interaction effect found between

there is the potential for a faster accumulation of

position and workload. Respiratory quotient in AP is

lactate within the blood. This suggests that over

more affected by workload than either UP or DP.

longer distances at higher workloads, the rider

Respiratory quotient increasing indicates that the

may succumb to fatigue faster in more

amount of CO2 produced (V̇ CO2) is increased.

aggressive positions. The important trade-off to

V̇ CO2 increasing at higher intensities is associated

consider with these results is how much

with an increased blood lactate. This suggests that

aerodynamic improvement can be obtained

while position does not significantly affect blood

without compromising metabolic cost. That is

lactate accumulation, in the aerodynamic tuck blood

likely to be different from rider to rider and may

lactate increases at a faster rate when workload is

depend on what type of riding they’re used to

increased when compared to the other position.

and spend most of their time doing.

This study was carried out on untrained participants inline with an undergraduate dissertation.

NEW PRODUCTS

International Bike Fitter shares some of the newest tools and tech available to the bike fit industry

S-Works Power with Mirror Saddle This new saddle from Specialized is the latest iteration of their tried and trusted Power Saddle, which pretty much launched the short-nose saddle trend. This one (pictured, left) is constructed using a form of Selective Laser Sintering (SLS) and utilises an internal honeycomb structure to provide differing levels of support in different regions of the saddle.

First impressions are that it is quite soft but supportive at the same time. Look out for a long-term test in the next issue.

Coefficient AR Handlebar

Price: RRP £370

This is your ordinary handlebar; the AR is the first bar

www.specialized.com

to use Coefficient’s SWOPE principle. Coefficient used military ergonomic data to create a more comfortable wrist position by addingsweep and slope to the tops section of the bar. This new position allows riders to bring their elbows more easily in towards their body, reducing frontal area and improving aerodynamics.The wrist position created, with a small amount of flexion, accompanied by slight ulnar deviation, decreases loading on the median nerve and can help offer relief for those already experiencing CTSsymptoms.

RRP: $329

Footbalance custom insoles

www.coefficient.cc

Footbalance may be a new name to most of you but they have been quietly creating one of the most comprehensive ranges of custom insole products available. Based in Finland, they offer varied grades of insole for sports, lifestyle and medical applications.

The insoles are heated in an oven and then, what makes them so effective is that they are moulded to the foot with an activated windlass mechanism, to elevate the medial arch, creating a very supportive structure once the resin in the dynamic foot plate has set.

Price: RRP £70-110 www.footbalance.com

Got a product you’d like featured? Send details to lee@ibfi-certification.com Being featured on this page is not an endorsement by the IBFI

LONG-TERM PRODUCT REVIEW

TRIED & TESTED New bike fit products come to the market all the time, but how do you know which ones are worth the investment? In the first of a new series, IBFI vice-president Lee Prescott shares his thoughts on two products he’s been trialing in his own bike fit studio for the past few months.

ACME Seat Cleat – One-handed quick saddle changer Most of you will know how time-consuming

thought there was room for improvement. One of

swapping out saddles can be, especially on

the team, Jonathan, is a professional engineer,

certain brands of seat post. During a fit,

so applied his knowledge and experience to the

especially if you charge by the hour, the ability

problem.

to quickly swap between sizes and shape of

What they have come up with is the Seat Cleat

saddle to allow a comparative test is crucial.

(pictured, below left). It’s a neat twist on the type

The guys over at ACME Bicycle Co. got

of fixture seen on a Garmin mount, except the

frustrated with this cumbersome practice and

ACME version only needs 1/8th of a turn to fix a

looked around for an alternative. They spent

saddle securely.

some time using a BIKEFIT saddle changer,

The Seat Cleat comes with a host of features to

which improved their processes, but they

help fitters easily swap out and adjust saddles on any stationary bike. There is a direct mount to GURU bikes and a saddle rail adapter for other brands. The overall stack height has been kept very low and there is a neat angle adjustment that is based around the centre of the saddle so the effective seat height doesn’t alter hugely.

So that’s the theory, but how does it hold up to the rigours of day to day use in a busy fit studio?

We have been putting this one through its paces over the last three months and I have to say I’m

LONG-TERM PRODUCT REVIEW

impressed. The build quality is

simple, and they are made of a

excellent, and the design shows a

pleasant tactile material which

real attention to detail, such as

seems to prevent them slipping

rounding all the edges that may

around in the shoe even without

come into contact with a client.

a holding tape. They are also

It really does make the process of

toeless, so if the client’s shoes

swapping out saddles almost

have a low volume toe box the

instantaneous, and the fine

wedge isn’t taking up precious

adjustment of the saddle angle is

space.

especially useful when trying to find that perfect

The MTB cleat wedges are also pretty neat with an

spot even whilst the client is still pedalling.

anti-rotation tab on them, and they can take quite a

Swapping the cleats onto different saddle also

torque on them without crushing.

take no time at all and is a simple two bolt clamp

I think the star of the show within this range though

from the bottom of the cleat.

is the walkable MTB LLD shim. Its been great to be

The GURU direct mount version, including three

able to pop a shim on that doesn’t then totally

cleats, retails at $525, with extra cleats at $45

negate the main reason for using the smaller metal

and the rail adapter coming in at $25. Given the

cleat system. The only issues with these that we

quality of construction and the usefulness of this

have seen is that they can be a little too big for the

product, I would say is good value. Find out

cleat opening of some shoes, which we have got

more at www.acmebicycleco.com FORM is a UK-based design company with the

around with the judicial use of a bench grinder. However, Ronan informs us that a V2 version of the shim to

FORM bike fit products

accommodate shoes with limited space at the

goal of elevating bike fitting

cleat insert is on its way,

products to a new standard.

along with at a Time

Founder Ronan Descy, a fitter

ATAC/ Crank Bros

with 14 years’ experience, had a growing

compatible option.

frustration with limitations of existing products on the market, so he started to

Check out the range at www.form-

bikefit.co.uk

experiment with ways he could overcome them.

The result is a range of products he believes offer fitters new solutions.

Now you might ask how you can add functionality to the lowly cleat wedge or leg length shim, but there are some clever little touches on these parts that demonstrate that the designer actually works with these products dayin, day-out.

For instance, the in-shoe forefoot wedges are a one-size-fits-all, which makes stocking really

Opinions expressed in these reviews are personal and are not endorsements by the IBFI. Products in this article were purchased by the reviewer.

If you are a bike fitter and have been using a new product you’d like to review, or if you are a company and you’d like to submit a product for a long-term review by qualified bike fitters, email lee@ibfi-certification.com

In the first of a two-part feature, UK physiotherapist Bianca Broadbent and physiologist Barney Wainwright — who are both bike fitters — examine an individual approach to optimising aerodynamics

t’s well understood that the speed, and

I

that is caused by an object travelling through

performance, in cycle time trialling and the

it. A slender classically tear-dropped object

cycle leg of non-drafting triathlon is

creating less air disruption (small CD) than a

determined by the resistive drag forces

blunt object such as a flat plate (high CD). In the

experienced and the mechanical power output

case of cycling, both the A and CD can be

created by the cyclist. For this reason,

manipulated through positional changes and

aerodynamic optimisation is becoming

changes to equipment such as clothing and

increasingly important within cycling, with

helmets. The predominant aerodynamic

technological advances targeting equipment

resistance in cycling is due to pressure drag

and materials to reduce aerodynamic drag (El

(Crouch et al, 2017), and as a result positional

Helou et al., 2010). The aerodynamic drag

changes focussed on reducing CD can be more

forces can account for up to 90% of the total

effective than changes to A, especially at high

resistive forces in the system depending upon

speeds.

the relative air speed and surface gradient, with rolling resistance and bearing resistance

WIND TUNNELS

comprising the remaining resistive forces to

Wind tunnel measures of aerodynamic drag in

overcome (Martin et al., 1998; Kyle & Burke,

cycling, normally represented as the coefficient of

1984). Of the drag forces generated, the bike

drag area (CDA), are widely accepted as the

alone accounts for approximately 20% with the

reference measurement method (Debraux et al.,

body responsible for the remaining 80%

2011), with modern cycling-specific wind tunnels

(Crouch et al., 2017). Therefore, to maximise

offering the ability to measure pedalling cyclists

performance in most cycling events, attention

over a wide range of speeds and yaw angles to

should be given primarily to reducing the

match the event-specific air speed conditions.

aerodynamic drag caused by the body itself.

Because wind tunnels take direct measures of

The aerodynamic drag forces in cycling are

drag forces with high precision sensors and

determined by the frontal area of the cyclist

provide well controlled environmental conditions,

and bike (A) as well as the drag coefficient

they are highly sensitive to small changes in both

(CD). CD represents the disruption to the air

A and CD, (Defraeye et al., 2010) and therefore,

Photo by Sharosh Rajasekher on Unsplash

TUNNEL VISION

offer considerable advantages, especially in

The overall aims of this article are to provide

terms of measurement precision and sensitivity,

insight to bike fitters, biomechanists and human

over systems that only measure changes in A.

performance specialists alike to illustrate some

Other methods are available to measure CDA

of the considerations for aerodynamic testing.

(Debraux et al., 2011), including recent on-bike

The case study presented below attended the

pitot tube devices, but these have significant

Boardman Performance Centre for an “AeroFit”

disadvantages and limitations that may affect the

which encompasses both biomechanical and

efficacy of positional interventions and changes,

aerodynamic optimisation. The biomechanical

or make positional adjustments impractical.

assessment seeks to identify functional limitations to position and opportunities to

INDIVIDUAL OPTIMISATION

optimise power output, as well as direct and

From our practical experience, it is clear that

inform the possibility of viable aerodynamic

there are few strategies for reducing

changes. It should be noted that the case study

aerodynamic drag that apply equally to all

is presented to provide a snapshot of the

cyclists. Individual differences in position,

process and key changes made within the

anthropometry, functional abilities, relative air

session, and does not describe all iterations and

directions and speed, and the interaction of

positions tested. We usually recommend that the

various equipment with the body make

rider return if this is their first attempt at

optimising aerodynamic drag a highly individual

positional optimisation to facilitate sufficient

process.

positional adaptation.

CASE STUDY A Gender: Female Age group: 30-39 Event: Track Pursuit Issues: None reported Priorities: Aerodynamics and power Shoulder flexibility: Good Hip flexibility: Good Hamstring flexibility: Good Biomechanical intervention: Raising the front end by 40mm resulted in significant increase in power. Adjusting saddle to a slightly nose down position helped improve saddle pressure.

Different arm rest pads could help improve proprioceptive feedback and stability. UCI regs restricted further changes to saddle or bar fore-aft.

Baseline CDA was 0.2772 at 38.9km.h-1 with an estimated power requirement of 268W. Set up

Descrip,on

Set up 1 Set up 2

Baseline “Forced”/tucked posi,on Cockpit raised 40mm Aerocoach Align Wing arm rests

Set up 4 Set up 5

Set up 6 Set up 7 Set up 8

Hands together Saddle angled down Medium Kask Mistral helmet

Power required compared to baseline -30W

Predicted ,me saving in IP

-33W

5.9s

-36W

6.6s

-41W -44W

7.6s 8.0s

-37W

6.7s

5.4s

Comments

Sustainable race posi,on.

This posi,on is currently not sustainable in racing.

Note that this was adop,ng a sustainable racing posi,on.

Swapped in for ini,al pads.

Facilitated more relaxed shoulders.

Extensions rotated inwards.

Improved comfort and altered the lower back profile.

Medium size helmet created a 7W increase in power required.

The traditional approach to aerodynamics would not

rider to sustain a tucked position more easily, which

suggest that a 40mm increase in front end height

greatly changed the Cd component of drag. This had a

would lead to a 33W saving over baseline. And a

large enough impact to more than make up for any

virtual wind tunnel calculating frontal area would

increase in A.

suggest it was slower. But this change allowed the

CASE STUDY B Gender: Male Age group: 40-49 Event: Ironman triathlon Issues: Shoulder and neck discomfort Priorities: Comfort and Sustainability Shoulder flexibility: Poor with some bony restriction Hip flexibility: Good Hamstring flexibility: Sufficient Biomechanical intervention: Saddle was too high and causing over-reaching at the bottom of the pedal stroke. Once lowered, saddle pressure improved and power output should also increase longterm.

Power required compared to baseline -1W

Predicted ,me saving in Ironman bike leg 15s

1W

17s

-17W

214s

-14W

166s

Setup

Descrip,on

Setup 1 Setup 2

Setup 5

Baseline Saddle lowered 5mm Saddle lowered 5mm Pads 20mm wider and flared Pads 20mm wider

Setup 6

Higher hands

-17W

212s

Setup 7

Hands and elbows 10mm further forwards Xlab nutri,on pack removed

-25W

306s

-19W

239s

Setup 3 Setup 4

Setup 8

Comments Unsustainable race posi,on.

Behind saddle bo\les removed to facilitate lower saddle posi,on.

Total of 10mm lower. Increased comfort for li\le aerodynamic loss.

Improved shoulder comfort and facilitated a lower head posi,on.

A small increase in power requirement (+3W), but a further increase in comfort.

Improved aerodynamics, increased comfort.

10 degree under pad wedges added.

No change in comfort, but an 8W reduc,on in power required.

Removing the Xlab nutri,on pack actually increased the drag in this case. So ideally keep it on for both aerodynamics and fuelling.

DISCUSSION These two case studies show how different

study 2 - but helped improve performance. We’ll

interventions effect different people. In both

explore these variables in more detail in part two

cases, changes were made that would

of this article in the next issue of IBF magazine.

commonly be considered less aero – raised front

Bianca @thecyclephysio

end in case study 1 and wider pads in case

Barney @bgwainwright

GETTING TO GRIPS WITH THE CENTRAL NERVOUS SYSTEM

The central nervous system is critical to how we move and function, which means understanding the way it operates is critical to successful bike fitting. IBFI mentee Jon Gatiss-Wild from Bristol, UK, explains

T

he central nervous system (CNS) controls every aspect of human function.

It controls our thoughts, movements,

emotions, breathing, heart rate and body temperature, while the way we perceive the world and how we interact with it is entirely centred around how our CNS operates.

HOW WE MOVE All coordinated human movement starts with the intention to move from the motor cortex. The motor cortex notifies the cerebellum at the base of the brain of its intent to initiate movement. At the same time, the cerebellum is being fed billions of lines of information from proprioceptors all over the body. The cerebellum combines that intention from the motor cortex and the peripheral information it’s receiving to calculate the best possible movement pattern, combining the force required and balance needed. The cerebellum then relays this best option for movement to the motor cortex, which will then send that information down the spinal cord to the muscles to form a coordinated

Photo by isco on Unsplash

movement.

PRIORITISING FUNCTIONS In any athletic activity, the CNS has three fundamental priorities: 1. Breathing There are three energy pathways which fuel human movement. The body can only produce

IBFI MENTORING energy without the use of oxygen for a maximum

way. If posture significantly deteriorates during

of three minutes. As soon as energy

an activity we can easily topple over.

requirements exceed that time, the brain and

Movement ranks higher than other aspects of

body need a steady flow of oxygen to allow them

human function, but the level of our ability to

to function. Without adequate oxygen, a human

override it depends on numerous other aspects.

cannot continue to function, and performance

Typically, you can only ignore your need to eat,

will rapidly decrease until oxygen

sleep or drink when your brain is in

supply meets demand. The

“fight or flight” mode.

human body is similar to a flame - starve it of oxygen and it

FITTING FOR ON THE BODY’S

dwindles.

PRIORITIES

The central nervous system will

Every measure taken or

override everything to ensure

intervention made during a bike fit

the body’s survival. In a sporting scenario, this means the brain is going to limit physical performance to match the available oxygen, or make compensations to the posture to increase oxygen availability or decrease consumption. This can be seen when athletes collapse

‘

must be considered in relation to

The central nervous system will override everything to ensure the body’s survival.

down to the floor through

these three priorities and the way they are ordered, and every change planned can be referenced back to those three priorities. A bike fit that requires the athlete to hold and perform for over thirty seconds must make the body’s need for oxygen a top priority.

Working down the hierarchy,

exhaustion, forcing the body to stop working.

posture must be considered above movement. A

2. Posture

poor posture that causes asymmetries or

Secondary to breathing, posture can be thought

alignment issues will hinder the ability of the

of as the comparison between a corpse and a

body to move efficiently. This could be a seat

living body. Whilst alive, the CNS is consistently

that’s too high, forcing the rider to sit off to one

controlling muscles which enable us to hold our

side, causing poor alignment of the pelvis.

bodies up in relationship to gravity. Without this consistent muscle activity we would be a bag of

SYSTEM EFFICIENCIES

bones on the floor. Therefore, there is always a

As the desired outcome of a fitting is an efficient

requirement to maintain posture. In terms of

athlete, then an efficiently functioning central

basic human survival, we cannot run or fight if

nervous system is fundamental.

we can’t hold ourselves up.

If the information aiding the control of muscles

3. Movement

isn’t clear, then movements may not be as

Movement comes third as the two above are

efficient as they could be. Without a clear

required before movement can even be

feedback loop, it’s incredibly difficult to

considered. As discussed above, without oxygen

coordinate your actions consistently. Imagine

we cannot fuel our muscles, and without posture

shooting at a target but not being able to see

we cannot hold ourselves in a position that

where the shot has landed. If you can’t see the

allows us to move our muscles in any meaningful

IBFI MENTORING result you can’t make corrections to the input

and how it’s adapted to their lifestyle. We’ve

to get a better output.

adapted to rely much less on our bodies

The key determinants of central nervous

functionality as we spend more time sitting down,

system efficiency are posture, alignment and

driving, staring at screens, and moving a lot less.

functional symmetry. For most people, flexing

Most of our daily movements are somewhat

forwards, balancing, and

repetitive and usually asymmetric.

exerting force through the pedals on a drop-bar bicycle

CUTTING THROUGH THE NOISE

compromises posture. This

As with any transfer of data - if

becomes taxing on our central

there is a lot of noise and the

nervous system and requires

information that needs to be

much more information to

transmitted isn’t getting through,

coordinate movements when compared to sitting upright on a Dutch-style bike would.

Typically, when in a compromised position, our ability to stabilise and align our pelvis suffers.

FOOT FEEDBACK

‘

the cerebellum will be unable to

The more challenges we remove, the clearer and more efficient movements become

integrate the information into its calculations for the most efficient movements. Challenges such as posture, asymmetry and misalignment challenge the cerebellum and make it more difficult to send clear and efficient blueprints for movement patterns.

The feedback from our feet

The more challenges we can

plays a large part in how we align our pelvis in

remove, the clearer and more efficient the

day-to-day life. If our feedback is asymmetrical

movements patterns become and everything else

our ability to align our body becomes skewed.

is mere detail.

Asymmetric vision, brain dominance, and proprioception will all impact how we perceive

OPTIMISING FIT DECISIONS

what ‘straight’ feels like to us. The body has a

When we help our clients achieve a well-

large number of systems to corroborate with,

functioning CNS, they find it much easier to

which is why people who are blind in one eye

optimise posture, alignment, and functional

can still determine what straight is; they just

symmetry. Our fit decisions can help achieve this

rely on another feedback loop. Without

by focusing on the three key priorities of the

ensuring the CNS is functioning correctly we

CNS. After that, the rest is checking off the

cannot expect symmetrical posture or force

basics - making sure the cleat bolts aren’t

output. A large majority of people simply lack

protruding through the insoles, and rotating the

awareness of their body, how it’s positioned

hoods and bars into a neutral position.

Jon worked with Australian IBFI level four bike fitter Steve Hogg, to analyse the importance of the central nervous system in bike fitting. If you’re a level 1 or 2 fitter and you’d like to take part in the IBFI’s free mentoring programme, or if you’re a level 4 fitter and would like to be a mentor, email Tom at mentoring@ibfi-certification.com

THE FINAL WORD IBFI President Andy Brooke shares some latest IBFI developments, and what’s coming up next for the IBFI

New IBFI Scientific Sub-committee head

To help solve both these problems, we’re

We’re really pleased to say that Minnesotan bike

launching a new initiative called Bike Fit Bites.

fitter Chris Balser has been appointed as head of

Each month the Scientific Sub-committee will

the IBFI’s Scientific Sub-Committee.

write an open and accessible review of a

Chris, who’s a level 4 certified fitter, has been

different research article relevant to bike fitters.

fitting for over 25 years and has two master’s

The short, bite-sized review will include the

degrees. He has helped to develop bike fit

findings of the study, along with the strengths

protocols for BTS Bioengineering to combine 3D

and weaknesses of the research, to help our

motion capture with surface electromyography.

readers better understand when and how the

Chris has a keen interest in cycling research and

research should be applied.

staying abreast of recent publications, so much

These articles will be added to the blog on the

so that his knowledge is probably more current

IBFI website, so keep an eye out for the first

than a lot of academics working in cycling

release in the coming weeks.

biomechanics. His passion for learning and

Thanks, Stu

keeping his knowledge current fits in perfectly

A special thank you this month goes to Stu

with the objectives of the IBFI.

Waring, who is standing down as IBFI

Bike Fit Bites

Membership Manager after nearly three years.

One of the roles of the IBFI is to help

The IBFI only functions due to the hard work of

disseminate scientific information to its members,

its volunteers and Stu played a pivotal role in the

through sharing journal articles and through its

membership application process. As his own

social media accounts. Unfortunately, scientific

business grows, and demands on his time

writing often isn’t hugely accessible or easy to

increase, unfortunately it left little room for his

understand, not to mention that a lot of research

role with the IBFI.

papers are behind a paywall, meaning they can’t

We’d like to thank Stu for all his hard work over

even be read without a subscription.

the last three years and wish him well.

Discounted website design for IBFI members starting at just £300.

Contact us today and quote ‘IBFI’ for your bespoke website solution.

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IBFI membership includes free listing on our find a fitter map, helping clients to find you more easily

Other benefits of IBFI membership include:

Find out more at www.ibfi-certification.com