International Bike Fitter Magazine (issue 1 - May 2020)

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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