INTERNATIONAL
BIKE FITTER 

I B F I
M A G A Z I N E
APRIL 2020 ISSUE ONE
Coping with Coronavirus Steps to staying safe during bike fits
IBFI updates Making your organisation work harder for you
 
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02 Letter From the President
04
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Contents
10 COVID-19:
Bike Fit Clinic:
Keeping you and
Happy Freedman
your clients safe
Cafe stop: Doug Baumgarten
6
All about the knees
18
Changes to the IBFI constitution
8
Fit tech review
20
News: IBFI Asia 2020
9
In-depth analysis - pad position and tilt 22
That’s teamwork: Meet the new IBFI committee members
12
New products
26
IBFI mentoring: Guillermo Chiappero
27
On the outside looking in: Interview with Michelle Arthurs-Brennan
14
2 0 2 0 M AY I S S U E 1
Andy Brooke, IBFI president
PRESIDENT’S LETTER
W
elcome to the IBFI’s first-ever
While we recognise the challenges many fi@ers face
quarterly e-magazine. This first issue
however, we s>ll believe that there’s a lot to be
of Interna>onal Bike Fi@er has been
posi>ve and confident about - a sen>ment we have
in the works for some >me, but given the global
hopefully reflected in our first e-magazine. We
pandemic we’re all living through right now, its
wanted to create a resource for members that would
launch couldn’t be more >mely.
keep them updated on the IBFI's ac>vi>es, but also
The coronavirus has thrown us all into uncharted
offer some interes>ng insights into the world of bike
waters, not just personally but also professionally.
fiJng. The magazine will be a source for all things
Bike fi@ers around the world have been forced to
bike fit, including relevant product launches,
close or reduce their services in order to protect
interviews with experienced fi@ers, technical
themselves, their staff, and their clients, and with
discussions and everything in-between.
no clear idea of when things will get back to
On a course I a@ended recently, one of the
normal, for many people in the industry these are
par>cipants asked if there was somewhere he could
troubling >mes.
read case studies about more complex fit issues. I
thought it was a great idea to add them to this
One of the main changes that has come about as
magazine, and we kick off with New York-based
part of this restructuring is the shiP towards a
bike fi@er Happy Freedman taking us through one
democra>cally-elected commi@ee. More details of
of his more interes>ng cases. Hopefully, this
this can be found on pages 12 and 13.
regular feature will help expose early-career and retail-based fi@ers to some issues they otherwise
Rolling into summer
wouldn’t come across.
Our new Vice President, Lee Presco@, is the editor
Our middle pages would normally be a regular
of this magazine and I’d also like to thank him for
feature showing an events calendar for up-coming
the great job he’s done in pulling this all together.
bike fit events, conferences and training
Lee and I will take it in turns to write the foreword,
opportuni>es. Obviously, many of these events
so you’ll be hearing more from him in the next
have been cancelled, but if you’d like your event
issue.
lis>ng in our next issue send us the details.
The next three months see us heading through summer here in the northern hemisphere, which
New structure, new faces
means bike fit bookings would normally be on the
It’s been a busy few months for the IBFI thanks to
rise. Hopefully those of us that have had to stop
a complete restructuring and the introduc>on of
fiJng due to Coronavirus will be back up and
new commi@ee roles. Whilst our steering
running soon.
commi@ee is s>ll in place, and will con>nue to
On a personal note, I’ve started a new role with
carry out their role advising on the cer>fica>on
Cyclologic. Based in Sco@sdale, Arizona, it’s a li@le
system, we have installed an execu>ve commi@ee
different to the green (and wet) rolling hills of
to help steer the direc>on of the IBFI from an
Derbyshire, England, but I’m sure I’ll get used to the
administra>ve standpoint.
wall-to-wall sunshine!
These changes may not sound super exci>ng, but
As always, we’re keen for volunteers to take on new
they’ve been integral in developing our new
roles within the IBFI, so if you’re able to spare a few
cons>tu>on and helping us work towards
hours and would like to get involved then please get
increasing our reach and membership. I’d like to
in touch. Similarly, if you’ve got any thoughts about
personally thank them for all their hard work. If
the magazine, ideas for ar>cles, or you want to have
you’d like to find out more about the execu>ve
a go at wri>ng something, then drop us a line.
commi@ee’s role and its members, there’s an
Andy Brooke
ar>cle later in this magazine.
IBFI President
International Bike Fitter is published by the International Bike Fitting Institute (IBFI) Unit 9, Hatton Technology Park, Dark Lane, Warwickshire, CV35 8XB, England 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
Bike fit clinic
HAPPY FREEDMAN FROM NEW YORK’S HOSPITAL FOR SPECIAL SURGERY HAS DECADES OF BIKE FIT EXPERIENCE. IN THE FIRST OF A SERIES OF CHATS WITH FITTERS, HE SHARES ONE OF HIS MORE COMPLEX CASES. Image: https://favpng.com/
Cyclist Gender: Female
calves, quads or even shins, and often eased
Age bracket: 45-55
after about 20 minutes. It could occur in both or
Discipline: Road
either legs, but it never occurred on the bike and
Level: Experienced club rider
wouldn’t prevent cycling. The discomfort was
Mileage: 50-100 miles per weekend
starting to diminish the rider’s enjoyment of
Complaint: Leg pain around 45 minutes after
cycling, which prompted her to seek help.
intense cycling.
Bike fit observations The athlete sat quite far forward on the saddle
The rider was referred to Happy by her doctor,
nose and looked to be reaching for the
having complained of leg pain starting 45-
handlebar. She was a good rider and could
minutes after riding. The pain could appear in the
produce a decent amount of power. After a little
questioning and visual assessment of riding style and muscle mass, it became apparent that she
was heavily quad dominant. There was also little movement at the ankle, with the joint remaining fairly rigidly plantarflexed. The leg pain was replicated in the Motion lab. Theory Happy’s theory was that the rider was experiencing a buildup of lactic acid that wasn’t being sufficiently flushed out. Starling’s law, or the Frank-Starling mechanism, states that the amount of blood the heart can pump (stroke volume) increases in response to the amount of blood that returns to the heart (venous return). If the ankle is relatively fixed, then the plantarflexion muscles (soleus and gastrocnemius) are not contracting and relaxing as they normally would. This cycle of contraction and relaxation, lengthening and shortening, helps to pump the blood back up the body to the heart and is directly related to venous return. Without this action, blood with high volumes of lactate can pool in the lower leg and cause cramping. Intervention By shortening the stem and encouraging the rider to sit further back on the saddle, it was possible to recruit the glutes more and take the quads out of dominance. By distributing the workload more evenly across the different muscle groups, there was less fatigue build-up in a single muscle group. Glute activation also helped alter posterior chain muscle activation, which altered the ankle movement patterns. By increasing movement at the ankle, the pumping action of the ankle plantarflexor muscles was reactivated, helping to
flush the lactic acid build up during intense efforts. The second intervention was to encourage the rider to always undertake a thorough warm down after cycling, which again helps to remove lactic acid from the muscles. Result The intervention helped to completely remove the leg pain experienced after cycling and the rider has been issue-free for the last three years. Take home 1. Calf muscles act as a pump, so too little ankle movement can be a bad thing 2. Quads are less efficient than glutes 3. Too much dominance of any single muscle group can result in issues more complex than simply fatigue of that muscle group. It’s much better to spread the workload where possible 4. Warm downs are important. Bike fitting is not just about the position but also about giving the right advice on riding style/habits Have an unusual case you’d like to share? Email lee@ibfi-certification.com
Doug Baumgarten In our first IBFI member profile, US fitter Doug Baumgarten of SPORTFIT LAB, Virginia, explains why he switched from a career in exercise science to bike fit, and how he can happily waste an hour customising paint designs.
Describe an average working day for you I wear several hats – bike fitter, exercise physiologist, coach, consultant – so my days are never repetitive. While bike fitting takes up much of my professional time, I also run a physiology lab for endurance athletes, coach triathletes and cyclists, manage our retail triathlon/bike shop, and even dabble in legal consultation. What’s the biggest frustration in your job? Profitability is always an issue – we dedicate a
lot of time to our clients, with no built-in Why bike fit?
benefits. But my biggest frustration is lack of
I’ve always loved cycling, but when I met my
capital for the studio. Even though my lab is
wife, an accomplished triathlete, I started to
already considered ahead of the other fitters in
study the biomechanics of cycling and
our area, I wish I had the capital to test all of
discovered bike fitting. Having worked in fitness and sports science for many years, it gave me the chance to learn a new discipline and help cyclists and triathletes achieve better form, avoid injuries, and reach their goals. When I started, I expected bike fitting to be a sideline to my other work; instead, it has become my primary professional activity.
the latest tech and add it to my toolkit. What’s the strangest thing in your fit studio? Most people are amazed by our test saddles – I have one of the world’s largest collections, and send them all over the US for cyclists to test.
https://favpng.com/
IBFI cafe stop:
How do you unwind?
What are the most useful tools/technology
Cycling is still a welcome escape for me – even though I don’t have as much time for it as I’d like.
you work with?
I also love to spend time with my family (and
technology is my video motion capture. With
dogs), play baseball in the warm months, officiate
video, I can see every motion in detail, and
girls’ softball, and travel when we can.
analyze each joint or body part to help the
cyclist achieve efficient, powerful, and injuryIf you had to get a job outside of cycling, what
free pedaling on the bike.
I love my Guru fitting bike, but my most useful
would it be?
My career started as a
What website can you waste an
personal fitness trainer and
Espresso time
hour on?
exercise physiologist. That
Twitter or Facebook? Facebook What saddle do you use? I try them all, but currently a JCob Pro SR on my road bike What was the last TV show you binge-watched? Marvellous Mrs. Maisel How many bikes do you have? Three – I like them all, but I have a soft spot for my custom Guru Crono TT bike Favourite pro rider? Ben King a fellow Virginian!
Now that Orbea has its MyO
took me to cycling after I met my wife, Beth, a successful triathlete and coach. I’ve also worked as a legal consultant, which gives me a different work perspective. What advice would you give to someone just starting out in bike fit?
custom bike program, which our customers love, I can easily waste an hour playing with custom colors, designs, and components for any bike in their range. It’s truly a bike lover’s dream! What bike fit qualifications do you have? I have a Masters degree and 30 years’ experience in exercise
If you don’t have a
science, and I started my fitting
background in exercise
career by being certified at the
physiology or physical
Serotta International Cycling
therapy, study some
Institute (SICI). Since then, I’ve
anatomy and kinesiology.
been certified in triathlon fitting at
Most fitters come from a
the Slow Twitch fitting school and
bike background, but lack
in shoe/foot/pedal fitting at BikeFit
knowledge in physiology that separates the
school. I’ve attended courses at Medicine of
professional fitter from a basic bike-shop fitter.
Cycling and IBFI-Asia. I now have about 2000
And, of course, take courses from the best bike
fits under my belt, ranging from physically
fitters and schools, so you can learn the skills
challenged athletes to professional cyclists and
that really make a difference for cyclists.
triathletes.
Want to be our next profiled fitter? Email lee@ibfi-certification.com for your chance to be featured
CHANGES TO THE IBFI CONSTITUTION
W
e don’t expect everyone to have
The four-year terms of our steering committee
read the full 15 pages of the IBFI's
members will be staggered and fall in middle
constitution, code of conduct and
of the Presidential term. As such, the first
suggested post-fit guarantee, but there are some
steering committee elections will be held at the
important changes we’d like you to know about.
AGM in 2021, ready for new terms to begin in
As with any constitution, it’s an evolving
January 2022.
document and the IBFI is always open to suggestions on how it could be improved — from members and non-members alike. The first big change we’d like to highlight is that, as a member organisation, the IBFI will now hold an annual general meeting (AGM). This will allow us to present the annual reports and ask members to vote on any proposed changes to the constitution.
CODE OF CONDUCT Our code of conduct has leant heavily on those of similar organisations already working in sport and exercise. It builds on the work done by Medicine of Cycling and allows us to outline the remit of a bike fitter, explaining the limitations of the role, and what a fitter should (and shouldn’t) do to remain within their training and expertise. It also highlights the
IBFI ELECTIONS
importance of confidentiality and data
Secondly, the IBFI committees are shifting
protection and outline the professional and
towards being democratically-elected. That
personal conduct expected from an IBFI fitter.
means that as a member of the IBFI, you’ll not
Our recommended post-fit guarantee is
just be able to vote for who the next president is,
optional, but outlines the level of service we’d
you’ll also be able to vote for the entire steering
like to see our fitters offer. Allowing customers
committee and even stand in the election to fill
to return for a free follow up if necessary is a
one of the roles yourself.
great learning opportunity and a fantastic way
The first four-year term of our President started
to generate a loyal customer base keen to
this January, so the first Presidential elections
refer people your way.
will be held at the AGM in 2023, ready for the
To read the documents in full, visit
new term to begin in January 2024.
ibfi-certification.com/ibfi-draft-constitution
NEWS
Image: Thanyapura Hotel
IBFI Asia 2020 on hold due to COVID-19
P
lans to announce the second IBFI Asia
several gyms. When it does take place, the
conference in Thailand this year have
event will be held on a single site, with prices
been postponed due to COVID-19.
including accommodation.
The IBFI had intended to announce the date
“Thanyapura is an incredible sports resort
for a conference this October in Phuket in this
in a fantastic location,” Andy added. “As well as
issue of International Bike Fitter. However, given
having great conference facilities, it offers
the global pandemic, the event has been delayed
world-class facilities which we know our
until circumstances change.
members will enjoy making us of while they’re
Andy Brooke, IBFI president, said after the success of the IBFI Asia conference in Bangkok
there. “If the conference has to be completely
last year, plans had begun to create something
cancelled this year, which looks increasingly
even bigger and better in 2020.
likely, we definitely plan to run it in the same
“We’re really excited about the ideas the organising committee have come up with so far,” he said. “As soon as the situation changes and travel restrictions are lifted across the world, we’ll contact members with a full line-up of speakers and all the information they need to book.” The location for the planned conference, Thanyapura (pictured, above), is a world-leading sports training facility which caters for a variety of sports, and his home to an outdoor pool and
location in 2021.”
ADVICE
G
ood hygiene should always be part of your bike fit routine, no matter what is going on in the world, but it is even more
important during these uncertain times. Protecting yourself and others from coronavirus starts with the basics:
• Washing hands regularly for at least 20
COVID-19: KEEPING YOU AND YOUR CLIENTS SAFE
seconds with soap and water kills viruses that may be on your hands
• Avoiding touching your eyes, nose and mouth • Covering your mouth with a bent elbow or a tissue when you cough or sneeze. If you use a tissue, throw it away immediately. The World Health Organisation also recommends keeping at least 1 metre (3 feet) from anyone who is coughing or sneezing. If you start to feel unwell you should stay at home, but if you develop breathing difficulties, seek medical attention and follow directions from your local health authority. For bike fitters, there are extra measures you may wish to consider to protect you and your clients’ health further. Here, US fitter Happy Freedman of the Hospital for Special Surgery, New York, and Andrea Myers, an orthopaedic specialist and fitter at Class Cycles, Connecticut, share their top tips from the medical profession:
Personal protection Anyone who comes into close contact with bodily fluids should follow standard precautions, including proper hand hygiene and the use of protective equipment including gloves, masks and goggles. In the cycling industry, we’re often exposed to bodily fluids when cleaning or working on a bike — it’s not uncommon for urine, faces and blood to be found on a bike, even if it’s not visible.
Image: https://favpng.com/
As the presence of these fluids increases the
Keep things clean with clients
risk of being exposed to bacteria or viruses, it’s
For bike fitters, we strongly recommend that you
sensible to use rubber gloves, safety goggles
ask your clients for a current and past history of
and even a facemark when washing bikes,
contagious diseases, and reschedule fit
particularly if you’re using a pressure washer
appointments if they are unwell or have displayed
(pressure washers can aerosolise particles,
any symptoms of illness recently. Similarly if you
making them easy to inhale).
start to feel unwell, cancel appointments immediately.
Clean all surfaces
When clients arrive for an appointment, don’t be
Viruses, bacteria and fungi live on many types
afraid to ask them to wash their hands. Infrared
of surfaces found in bike shops or fit studios, so
thermometers can also be used to check for fever
it is sensible to use a disinfectant spray or cloth
without having to have any physical contact with
to clean counters, examination tables, chair
customers.
arms, doorknobs, keyboards and keypads regularly. If you are using a surface cleaner to disinfect, read the label carefully, as some of them require a certain amount of time on the surface to kill bacteria and viruses. As well as using disinfectant on examination tables between clients, it’s also sensible to use table paper. Be aware that some cleaning chemicals can damage the glass on smart devices, so it’s best
TOP TIPS • Wash hands regularly for 20 seconds • Use soap and water rather than hand sanitisers where possible
• Use infrared thermometers to check for fevers • Disinfect examination tables after each client • Reschedule appointments if you or your clients are ill
to use special screen cleaner or soap.
Don’t rely on hand sanitisers Alcohol-based hand sanitisers do not kill all pathogens, and should not be used if your hands are visibly dirty, if you have come into contact with a sweaty rider, after using the bathroom, or before eating. Soap and water are far more effective for killing and removing germs, as long as you use the proper technique. Make sure you wash your hands regularly — including between clients and after doing mechanical work on a bike. Image: https://favpng.com/
IBFI NEWS
W
e’ve seen some big changes and
seemed the perfect fit for the Institute’s
new people join the IBFI over the
secretary.
last few months, and the first issue
Meanwhile UK finance director and
of International Bike Fit seemed like the perfect
accountant Louise Stovell was identified as the
place to introduce them.
perfect treasurer for the IBFI, and immediately
Back in April last year, the IBFI’s steering committee started discussing the idea of a non-executive director to help ensure the institute has the support it needs to continue to grow and thrive. The committee was also keen to find someone who could help the IBFI in its ambitions to create a liability insurance policy for its members, which is why insurance expert Clive
THAT’S TEAM WORK
The IBFI has created a new executive committee to help take bike fitting to the next level.
made recommendations about how membership fees are managed. The final change has been to shift the role of the vice president from the steering committee to the executive committee. Kit Vogel, the IBFI’s former vice president has remained in her role on the steering committee, while UK fitter Lee Prescott has been installed as the new vice president on the
O’Connell was approached
executive committee.
for the role (more details
The aim of these changes
right). Following Clive’s installation as non-
is to not only help the IBFI run more smoothly, but also ensure it is transparent and accountable
executive director, the committee also decided
to members. The executive committee has
to create secretary and treasurer roles to
already been working hard to drive new
further help the IBFI streamline and strengthen
initiatives and improvements, and will be sharing
its operations.
updates with members soon.
Australia-based Paul Kelly was
In the meantime, if you have any suggestions
recommended as someone who could help the
or questions, email IBFI president Andy Brooke
IBFI manage membership applications, and
andy@ibfi-cer>fica>on.com.
Image:
https://favpng.com/
The IBFI executive committee:
reinsurance law and complex risk transfer. Clive brings a wealth of director and non-
President: Andy Brooke Andy is the founder and President of the
executive director experience to the IBFI, having worked with clients ranging from insurance
IBFI and has been a fitter for 10 years. He’s
companies to a non-profit which promotes
currently finishing a PhD in Biomechanics.
cycling as a safe and healthy means of transport
After studying Economics and Politics at University, Andy quickly changed careers
in the UK. An advocate of the importance of bike fitting
and switched to the cycling industry. Having
— especially for older riders — Clive rides a
worked in cycling retail he moved into sport
custom-built Serota Legend, which was one of
development for British Cycling, before
the last to ever be made.
spending a year in Spain working as a guide and mechanic on cycling holidays. Andy has a passion for learning and has
Secretary: Paul Kelly Retired project manager Paul has years of
attended over a dozen bike fitting courses
experience of working with businesses to help
across the globe. He also helped organise
implement new ways of working and ensure
the 2019 IBFI Asia conference.
projects run as smoothly as possible.
Thanks to his interest in cycling, he has
Vice President: Lee Prescott Having designed and built his own bike
known Canberra-based fitter Steve Hogg for decades — a friendship that has opened his
frames from the age of 11, Lee’s passion for
eyes to some of the challenges facing bike
design led him to degrees in Industrial
fitters, and given him the chance to learn about
Product Design and Ergonomics, and further
the bike fit industry.
education at Sweden’s Mil Institute. He has been a member of both the Chartered Society of Designers and the
Treasurer: Louise Stovell Finance director Louise has over 20
Institution of Engineering Designers. He
years’ experience of working with British
started his professional career at Pashley
companies ranging from IT to design experts.
Cycles in the UK and has since consulted for
Her history of working budgeting and
some of the largest companies globally, both
financial planning means she’s perfectly placed
in and outside of the bicycle industry.
to help the IBFI grow in a sustainable way.
Lee was the founding member of bike manufacturer Meteor Works, and is the lead bike fitter at his fit studio, Velo Atelier.
Got comments or questions about Non-Executive Director: Clive O’Connell Solicitor Clive has practiced in London for almost 40 years, focussing mainly on
how the IBFI committee works? Email andy@ibfi—certification.com
On the outside looking in As the first female technical editor in Cycling Weekly’s 129-year history, 1st-cat racer Michelle Arthurs-Brennan sees more of what’s going on inside the cycling industry than most. She shares her thoughts on the state of bike fitting, and tells International Bike Fitter why listening to clients is key.
How many fits have you been through?
What has been the biggest impact of the fits
I’m often invited to a fit as part of a bike review
you have had?
process – so quite a few! I’ve had four detailed
What I find really reassuring is that each of the
bike fits in the last three years or so and some
fits I had resulted in a similar position – the only
check-ups along the way. By ‘detailed’ I mean the fit followed the pattern I expect from a good practitioner: discussion about goals and objectives on the bike, any
“
discrepancy being around 1cm in
Consistency represents good teaching and knowledge across most of the experts I’ve been fitted by.”
saddle height (the result being I actually set my height in the middle of two suggestions). Considering one set of measurements was delivered at
previous injuries, checking
my local bike shop and the other
flexibility and strength, before
came from British Cycling’s former
getting on the bike, making adjustments required
Head of Physiotherapy I feel that consistency
and also offering up physio led suggestions for
represents good teaching and knowledge across
improvements to my routine.
most of the experts I’ve been fitted by. The
consistency means it’s hard to pick one key
change. I suppose the two most impactful
clinical one based upon an expert giving their
adjustments were a wider saddle – choosing a
qualified opinion.
168mm perch based on saddle mapping showed
Perhaps more relevant for most fitters was the
genuine differences in the way I was sitting and
individual who insisted the position he'd put me
reduced a discrepancy in knee angle – and
in was ‘right’ because it fitted in the lines on his
custom insoles.
iPad. I argued I felt too short, but after multiple
protestations, gave up, took the bike away with
Have you had any exceptional or
me and changed the stem myself. The message
d isappointing e xperiences?
being - listen to the client over the stock data
One in particular comes to mind, which was an
suggestion.
informal fit at an independent bike shop. I had a niggle and the manager said he’d take a look. Following the fit, the “practitioner” sent me several inappropriate messages via Facebook. I didn’t report this to the owner - frankly I was a bit
“
A good bike fit comes down to the fitter’s experience - the fancy gizmos add data to adjustments they would have made anyway”
As an industry insider with experience of multiple fits, what is your perception of bike fitting today versus five years ago? It’s becoming progressively more complicated and expensive! There are a lot more tools that can be
embarrassed. I later discovered
used to back up decisions made.
the individual had been sacked
However, I still maintain a good
for similar behaviour towards several women.
bike fit comes down to the fitter’s expertise —
I realise this sort of behaviour is rare, but sadly
the fancy gizmos and print outs tend to add data
it does happen, and it absolutely would put
to the adjustments they would have made based
clients off the fitting industry. Clients needs to
on knowledge and experience, anyway.
feel comfortable being in a small space with the
fitter, and reassured that the relationship is a
How do you view the public’s perception of bike fitting and do you think this has changed
Arthurs-Brennan:
• First female tech editor of Cycling • • • •
Weekly in 129 years First female editor at any UK cycling media brand A former 1st-cat racer, she scored numerous wins and podium finishes Active member of her local club, Norwood Paragon Founder and manager of race team 1940rt
over recent years? I think a lot of people are now more receptive to the genuine differences a proper bike fit can make, and they do understand that spending £200 on a good fit could make a lot more difference than dropping £1000 on new wheels. Among some of the more ‘old-school' crowds, this message hasn’t quite sunk in, but I believe they’re in the minority.
With your insight into the industry where do
correct set up will play a vital role in ensuring a
you think bike fitting is heading?
new rider goes on to become an experienced one
People are absolutely obsessed with
who might later visit for the bells-and-whistles
aerodynamics – these wheels save 10 watts and
affair.
the helmet saves 3 watts – etc. With the body
being 80% of drag, it’s quite clear where the
Do you think there are aspects of bike fitting
major improvements can be made – and considering people are happy to drop £10,000 on an aero road bike then a further £500 on time optimising their set-up doesn’t seem quite so
“
that are not generally covered but
Getting out the door with the right set-up plays a vital role in ensuring a new rider becomes an experienced one.”
ridiculous. There are more facilities
should be? Not really. My only advice would be that often bike fitters seem to feel a little bit nervous about approaching saddle discomfort. I’m not the slightest bit shy about discussing this, but the anxiety of the fitter is sometimes quite apparent which makes the conversation
offering the full experience: physio-led bike fit
more awkward than it needs to be. I imagine
with aero optimisation on top. However, I think
some clients are less comfortable discussing the
it’s really important that we also continue to
topic, it’s probably up to the fitter to assess which
focus on the entry level. For a beginner, £100 on
end of the scale the client is on in terms of
a bike fit might seem like an awful lot to spend
embarrassment – if the person you’re fitting isn’t
when they’ve purchased a £500 bike, so it's
self-conscious about talking about saddle
going to take some work to convince them of the
comfort, just follow suit and talk about it the same
benefits – but getting out the door with the
way you would knee or back pain.
ALL ABOUT THE KNEES Knees are an injury-prone area in cyclists, and considering the stresses that we exert on them and muscles that support them, it is hardly surprising. Alice Monger-Godfrey (pictured), lead osteopath, working alongside UK fit studio Velo Atelier, gives us an insight into common knee issues experienced by cyclists.
I
f you can criticise any part of the body - the knee is at the forefront. Its design for mobility over stability leaves it vulnerable
to injuries because any unexpected force from either side of the knee or a twist in the ankle can damage the inside structures. Anterior knee pain is one of the most common cycling injuries and this can be down to a few factors: bike position, changes in hours/intensity on the bike and the cyclist’s level of ability to compensate and adapt to these changes.
REPETITIVE MOTION Research has shown that cycling injuries are often the result of overuse, repetitive pedal motion coupled with biomechanical malalignment. The motion of the lower extremity during exercise constitute a complex kinetic chain of events and highlight any abnormality present. Therefore, any disruption to this chain may cause dysfunction, injury and impaired performance. Pain at the front of your knee can be down to a number of things but the most common cause is patella-femoral syndrome. The Quadricep muscle, which is made up of four
different muscles, attaches from the hip to the front of the knee. It is used when walking, running, going up and down stairs and predominately in the downward phase of the cycling pedal stroke. When this group of muscles become too tight they can cause the patella (kneecap) to rub against the trochlear groove of the femur causing pain during and after activity.
STRENGTHENING MUSCLES It is very easy to have an imbalance between the four muscles so strengthening them equally and making sure that the patella sits centrally will take the load off the knee joint, reducing and often eliminating the pain. This can be done with one legged lunges focusing on taking the knee cap over the first two toes, keeping the patella straight and inline on both the forward and backward phases. Stretching and massage really help with removing the muscle tightness and lactic acid build up after a hard cycling session. It is also very important to look at bike position and to note any changes you have recently made especially in regards to saddle height or your cleats. Fundamentally, a biomechanical assessment to look at how the structures within the knee work, how your hip and ankle function, are key to treatment and as a preventative measure in the future. Sometimes it is apparent that there is a leg length discrepancy which is contributing to the knee pain and this is something that can be addressed during the biomechanical assessments.
UNDER PRESSURE Gebiomized’s saddle pressure mapping kit promised to revolutionise the way we understand rider interaction with the saddle. IBFI vice president Lee Prescott (pictured, right) explains why it’s become a vital part of his bike fit toolkit
I
f you’ve been involved in bike fitting for any
version, and the new one is much smaller,
amount of time you will have heard about the
sleeker and uses a more robust data protocol.
saddle pressure mapping kit from German
The transmitter is battery-operated and
company Gebiomized. The kit has become one
comes with an elasticated belt so it can be
of the most highly-revered pieces of
strapped to a rider for an outdoors ride, with the
measurement equipment within the industry, but
data collection being handled by a laptop in a
what is it like to actually use on a daily basis in
follow car. We tend to use this kit inside our
a commercial bike fit studio?
studio, on the client’s own bike or on our fit jig.
I’ve used this kit now for over five years, and although it’s been through three factory
Ease of use Once you’ve installed the supplied software
calibrations and one refurb it is still going
onto your PC (there is no Mac version available
strong. I would estimate I’ve done about 500 fits
at time of publication) and connected the sender
on this kit. It should be noted this is the older
unit, you’re up and running. The software may
have a slightly old-school look to it, but it’s
assessment of whether the riders position or the
incredibly robust. I can’t remember a single
saddle selection is sustainable.
instance when the software has crashed, which
I think the reason this product has become so
is important as we charge by the hour at our
well-regarded is because pressure mapping is the
studio so delays caused by our equipment are a
only way to collect this kind of data, which provides
real headache.
an insight into so many other aspects of the fit.
In use you can pull up a live screen showing
Being able to see how stable and rhythmic the pelvis
the current pressures of each of the 64 sensors
is during the pedal stroke and being able to see the
in the mat, displayed like a heat map. Most
effects of different pelvic rotations provides an
clients find this easy to understand and it makes
invaluable insight that can really speed up the
explaining how the pelvis is engaging with the
diagnosis of an issue.
saddle really simple. Data collection
It would be easy to go into detail about all of the
The data it collects can be viewed in various
aspects of the hardware and software, but put simply this makes my job easier, clients love the output and
ways, from average pressures to a replay of any
I honestly think my fits are better for using this
section you’ve captured. It’s useful to be able to
product. It says a lot, that when it has to go in for its
compare a before and after view, or a side-by-
regular calibration, I always try and time it with when
side comparison of several different saddles.
I’m taking a week off, as I don’t want to have to
It cannot tell you definitively whether a
conduct lots of fits without this in my arsenal.
saddle is comfortable or not, as it obviously can’t
take into account each rider’s specific anatomy
Got a piece of kit of you couldn’t work with out
and pressure sensitivity, but with experience you
and would like to review in our next issue?
quickly become pretty accurate in your
Email lee@ibfi-certification.com
IN-DEPTH ANALYSIS
PAD POSITION AND TILT
David Bowden, Director of New Zealand tech company Velogicfit and aerobar design consultant for Profile Design (pictured), explains some of the lesser-known aspects of tilting an aero bar.
T
he last few years have seen an
at the clamp. Both options have the
increasing trend towards aerobars that
disadvantage of reducing the contact area
have a tilt function. This trend has been
between elbow and pad (unless a pad wedge is
driven, of course, by fitters striving for the most
also used), which increases pressure and often
comfortable and aerodynamic position for their clients. For most riders this is pretty simple – every clip-on bar tilts by rotating on the base bar. But higher end, one-piece bars, where the base bar and aero bars are structurally connected,
“
causes discomfort or instability.
The issue with Pad XY and tilt is that tilting the bar moves the back of the armrest by a sometimes significant amount.”
A bar that tilts allows full contact with the armrest and a lower rise extension – which keeps the extension closer to the arm (a potential aero improvement). However, tilting the bars has an impact on calculating which bikes
have often struggled to offer a
match a position. The issue with
similar solution. As a result,
Pad XY and tilt is that tilting the bar
most modern ‘Superbikes’ have
moves the back of the armrest by a
only started to embrace tilt in the last couple of
sometimes significant amount. The following
years.
examples work to the back of the armrest as that
Common work-arounds used to achieve effective forearm tilt on these fixed bars is to
is where the impact of tilt is most obvious. The first thing to understand is that not all
either use extensions with a lot of rise, or invert
bars tilt the same, which is best shown with
the extensions and place the hand grip end in
some diagrams. In each case the flat aerobar is
the clamp, which isn’t recommended as it can
shown with a setback of 60mm and stack (from
place a cable exit hole near a stressed location
bar centre) of 70mm. The lower diagram shows
IN-DEPTH ANALYSIS that bar tilted up by 10 degrees. The blue circle
You can see that the centre of rotation is
shows the base bar around which the aero
quite close to where it is for a clip-on, so the tilt
extension is rotated.
behaviour is very similar, resulting in a reduced
First off – a clip on, where the whole stack
stack of 11.2mm and an increased setback of
rotates around the bar:
9.4mm. Finally, an integrated bar with a concave pedestal (based on Enve SES):
This diagram is based on the Profile Design Supersonic bracket but applies to every clip on
that can achieve the stated setback and stack.
The centre of rotation is above the bracket, so
As the diagram shows, the 10-degree tilt
there is basically no change in setback as the
decreases stack height at the rear of the pad by
bar tilts, although the stack change is much the
11.5mm and increases setback by more than
same as the other styles. While the stack height
11mm.
change is similar to the two systems above, this
Next, an integrated bar with a convex
option results in only a 0.7mm change is
pedestal (this is based on the Profile Design
setback, which is significantly lower than other
Aeria Ultimate):
options. Summarising the diagrams gives:
The important thing to take from this is that even a fairly moderate tilt of 10 degrees will change the Pad XY by ~1cm in each dimension for both clip on and convex style integrated bars.
IN-DEPTH ANALYSIS To expand on this, the diagram below shows the path of each bar style as it is rotated from 0
Or if you’re running low stack and the pads forward:
to 15 degrees:
In this particular configuration, the convex
It should be clear that the style of the tilt can
Aeria Ultimate matches the movement of the
have a significant impact on the Pad XY
clip-on. That changes a little if we look at other
measurements and that the tilt behaviour is bar
configurations:
specific. It should also be clear that we can’t make a general rule for a tilt compensation factor. However, we can produce tables of numbers (for those that like such things). If the pads are low and forward this isn’t too much of a concern. If there is a lot of setback or stack (or both) then factoring tilt can make a significant difference to the target Pad XY. Unfortunately the curvature of the tilt mechanism makes a difference to the tilt behaviour, so we can’t safely make generalisations about these categories yet (pending more info from the manufacturers). What does this mean for bike finding? The first and most obvious point is that not factoring in tilt when searching for bike matches will mean either delivering a bike that doesn’t
IN-DEPTH ANALYSIS match the fit coordinates or having to spend
• Define the riders position in a fit session,
time adjusting the cockpit post assembly. At worst it could mean ordering the wrong size
ideally with the bars they will be using
bike.
tilted and flattened position
The second point is that it is often not possible to find matches for extremely low
• Measure the Pad XY and tilt in both the
• Then search for a bike setup on that bar that yields the target flattened Pad XY
positions if consulting an XY table that is
• Set the bike up to those coordinates
based on the zero degree position. But it
• Tilt the bar to the specified angle
becomes possible when the change in Pad Y
Choosing an appropriate Tri/TT bike has
from tilt is included in the calculation. I have written a fit guide for the Wilier
always been a case of selecting the bars first, this principle is now even more important when
Turbine that offers lookup tables to
working with riders whose optimal position
accommodate tilt. Other brands I’ve done this
requires their hands to be raised relative to their
for have yet to publish their final versions. At
elbows.
this time the Turbine is the only bike I’m aware
In conclusion, measuring aerobar tilt and
of that outlines a process for dealing with tilt
including it in calculating bike matches is now a
when matching coordinates.
key part of performing Tri/TT fits. Hopefully the
In the absence of a comprehensive fit
information provided by manufacturers will
guide the process for finding bikes that match
improve and make the task of finding suitable
coordinates is therefore:
bikes easier.
NEW PRODUCTS
FORM wedges and shims Wedges and shims have been a mainstay of bike fit consumables for decades but there’s been a flurry of new designs and products. Some of the most innovative
International Bike Fitter shares some of the newest tools and tech from across the global bike fit industry
recent developments come from UK start-up FORM, including their new ‘walkable’ MTB leg length shim, an anti-crush/anti-rotate MTB cleat wedge and toeless in-shoe
ACME Seat Cleat: One-handed quick saddle changer
forefoot wedges.
Price: £0.90 - £7.00 each (depending on model) www.form-bikefit.com
MotionMetriq video capture software Changing a saddle can be time-consuming and
MotionMetriq might not be a familiar name to some,
anything that helps speeds that up can help claw back
but the US brand is the brainchild of renowned bike
valuable time during a bike fit. The new ACME Seat
fitter Paraic McGlynn. After helping Trek develop
Cleat helps do just that. Based on a similar concept to a
and launch its own video software to over 700
cycling computer mount, the twist-on/off design allows
fitters worldwide, McGlynn turned his attention to
you to change saddles with just one hand. Works with
his own offering. The software includes a few
any saddle clamp but includes a direct mount
additions to the Trek kit and represents great value
specifically for a GURU fit bike.
for a single-camera system.
Price: $525 (w/ extra cleats @ $45)
Price: $2000
www.acmebicycleco.com
www.motionmetriq.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
Aero isn’t everything IBFI level 1 and 2 fitters can access the IBFI’s free mentoring programme. The assessment, which includes a written report, helps fitters improve critical reasoning and enhance bike fitting skills. This issue, we feature an edited version of a recent submission by Argentinean fitter and mentee Guillermo Chiappero.
A
erodynamic drag represents
patterns on the bike. As bike fitters, we
(depending on the course and
consider those challenges to make suitable
conditions) 90% of the power
modifications in order to increase stability,
required. That can be broken down further,
reduce asymmetries and enhance breathing
with 90% of that drag coming from the rider
efficiency.
and only 10% from the bike. Once the shoes,
The first and easiest assessment is a postural
saddle and handlebars are adjusted to place
test to provide a global view of the
the rider in a stable, comfortable position,
musculoskeletal structure of the athlete’s
additional modifications in position and
body. Looking at a rider while standing off the
equipment can be made to further optimize
bike can give a lot of information about how
aerodynamics.
they might hold themselves on the bike. Other
Functional stability is the ability to sit on a
useful tests are aimed at finding structural
bike squarely, ride according to the desired
asymmetries such as leg and foot length
duration and intensity avoiding pain and
discrepancies. Finally, functional tests to
discomfort other than generalized muscle
assess the stability and range of motion in all
fatigue caused by exertion. One of the main
major joints can be critical before even
factors involved in functional stability is global
getting a rider on the bike. If they can’t
form and function of the rider.
achieve the movements required off the bike,
By finding any challenges and restrictions
it’s unlikely they’ll ever achieve them on the
specific to each athlete, it becomes much
bike.
easier to achieve a sustainable position. Such
The fitting process for a specific triathlon bike
challenges can be, for example, factors that
requires a balancing act between high output/
increase asymmetry and generate poor motor
power production and an elongated
IBFI MENTORING aerodynamic position, while maintaining the ability to breath effectively.
aerodynamic position, while maintaining the
The main goals of a bike fitting process for
The main goals of a bike fitting process for
triathlon include power production, comfort
triathlon include power production, comfort
and low drag, but each relies on a variety of
and low drag, but each relies on a variety of
other factors. The best way to manage the
other factors. The best way to manage the
fitting process is to start with an off-the-bike
fitting process is to start with an off-the-bike
assessment to learn about the specific
assessment to learn about the specific
athlete’s movements, stability and symmetry.
athlete’s movements, stability and symmetry.
The next step is to assess the rider’s
The next step is to assess the rider’s
movement patterns on a stationary bike/turbo
movement patterns on a stationary bike/turbo
trainer, considering breathing mechanics and
trainer, considering breathing mechanics and
stability. Finally, we assess stability,
stability. Finally, we assess stability,
symmetry, leverage and aerodynamic gains in
symmetry, leverage and aerodynamic gains in
real world conditions via field testing.
real world conditions via field testing.
Athletes maintain better breathing efficiency
Athletes maintain better breathing efficiency
during the ride when postural muscles can
during the ride when postural muscles can
relax as much as possible, because many of
relax as much as possible, because many of
the postural muscles play important roles in
the postural muscles play important roles in
breathing mechanics.
breathing mechanics.
The images below feature an athlete with
The image below features an athlete with
whom we made improvements to his position
whom we made improvements to his position
by reducing the thoracic spine kyphosis to
by reducing the thoracic spine kyphosis to
enhance breathing efficiency.
enhance breathing efficiency.
ability to breath effectively.
Left: Before changes, with a more curved spine Right: After changes, with a more extended torso
IBFI MENTORING
A major clue to assess motor patterns is to
However, any time aerodynamic drag can be
observe the pelvis closely while pedalling
reduced without changing rider comfort or
under load. In order to minimize the chances
applied power, we have found a more desirable
of incurring an overuse injury and improving
outcome. The main objective of changes in body
efficiency, the rider should sit on the saddle
position is to reduce the projected frontal area
with a stable pelvis. Their pelvis should not
and then, reduce aero drag. Equipment with
asymmetrically lean more towards one side
aerodynamic characteristics can also help to
than the other or twist forwards more on one
reduce drag. Field testing can then help to
side. Some of the techniques for pelvic
assess aerodynamic improvements and
assessment include kinematics analysis (2D
determine whether they have impacted comfort,
or 3D) by observation or video analysis and
breathing efficiency or sustainability.
by the measurement of the pelvis ranges of
Conclusions
motions in three axes using Inertial
As a result of this mentorship program, I have
Measurement Units (IMU). The use of
learned a lot about the requirements that
markers on the posterior/superior iliac spine
athletes face during the bike leg of a triathlon. I
(PSIS) of the pelvis and a vertical level laser
have also learnt about off the bike tests used in
line for reference can help with visual
the bike fitting process. I improved my
assessments.
knowledge and skills in the aerodynamics field
When the body is uncomfortable, the risk of
using different methods to reduce rider drag
pain and injury increases. When pain or
while considering the effects of these changes
discomfort appear, the rider will increase
on stability, comfort and breathing mechanics.
postural muscle engagement to maintain
During this mentorship program, I performed
stability, or perhaps shift into a position that
many fitting experiments with triathletes from
reduces the discomfort, reducing the ability to
Córdoba. As I have improved my techniques in
breathe effectively and reducing phasic
this field, new athletes have called to make
muscle (power generators) engagement.
appointments to fit their triathlon bikes. Finally,
These compensatory effects reduce
this work made me enhance my communications
performance and increase the chances of
skills in English because to make it I had to
further injuries.
read, search and write in this second language.
LEARNING AND MENTORSHIP WITH THE IBFI
Guillermo worked with US-based Jerry Gerlich, IBFI level 4 certified fitter, to assess the role of aerodynamics in time trial and triathlon fit. If you’re a level 4 fitter and would like to be a mentor, or if you’re interested in being a mentee, email Tom at mentoring@ibfi-certification.com
 
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