LATEST CLIENT BEFORE AND AFTER BIKE FIT VIDEOS

SHANNON BEFORE FIT

SHANNON AFTER FIT

LATEST CLIENT FEEDBACK

Scott is the absolute best at what he does. I had to quit bicycle racing at 18 due to pain in my knees attributed to chondromalacia patella. I tried repeatedly to get on a bike over the next thirty years but could never ride for more than a few minutes without pain. I bought and discarded numerous bikes trying to get back in the saddle. A friend finally suggested that because I am very tall, I might be in the wrong position and that Scott could probably fix me up. I gave it one last shot, and amazingly Scott did fix me up! I now ride as much as I want as often as I want and enjoy many sufferfests climbing countless hills and riding in unbearable heat with people much younger than me. He has given me a gift that I am grateful for.

I recommend him to everyone I know who would like to start riding or who wants to increase their mileage.

Don

“Scott has an incredible wealth of knowledge that he has accumulated over years of experience. His 'fitt' far exceeds anything I've seen offered before. The 5 Steps actively involve you in every aspect of the process so that you fully understand your body, bike, and how the two will work seamlessly together. The bike becomes an extension of you, and the strongest asset that Scott shares is his knowledge. This means you do not only walk away with a perfect fit but also the understanding required to drastically improve your riding. It is incredible value and I don't think anyone should ride a bike without having a 'Fitt1st' by Scott.”

 Brandon 


“I recently had a bike fitting with Scott and cannot say enough good things about his service. He is extremely knowledgeable and thorough, takes the time to explain the mechanics behind the adjustments and simply knows his stuff. I wouldn't hesitate to recommend his services to anyone who wants to maximize their performance (power, comfort and speed) on their bike, regardless of whether you're a Cat 2 racer or recreational weekend warrior.”

Gayle


“The bike fitting that Scott did for me has improved my riding experience incredibly. The changes he made to my bike and my position on the bike has increased my power, improved my stamina and made riding a much more comfortable experience. Scott came highly recommended and he exceeded my expectations.”

 Daragh

Tip of the week " Be Vain "

Every one of us could do our own selves a big favour by riding our trainers in front of a mirror once in a while and watch ourselves ride. You will not believe what you can learn about your own position by simply looking in a mirror

For example, If you see that you have lateral shoulder movement (movement side to side) when you pedal, this could be a sign that you have tight psoas  muscles that are causing your SI joints to move laterally in your hips. The poas muscle  is a long thick muscle that is attached to the side of the lumbar region of your spine at one end and the top of your femur (lesser trochanter) on the other. This muscle contributes to flexion and external rotaion of your hip joint and is part of your hip flexors

Tightness in this muscle group can also cause lower back pain while cycling.

The movement in your shoulders is your body's way of counter balancing the unwanted movement in your hips, so if you see this in the mirror talk to your Physiotherapist and find out some good stretches for increasing the flexibility in your psoas muscles.

This will ultimately result in a quieter upper body on the bike, decrease lower back pain, save you energy and result in a smoother overall pedal stroke

So be vain... You'll be glad you did

TIP OF THE WEEK " OFF SEASON TRAINING "

Although it has been a relatively mild winter so far here in Toronto, most of us have moved inside and will be spending the next 10 weeks or so on our trainers or rollers.

Ask yourself ... How am I feeling on my bike right now, Did I have anything that was bothering me during the race year. If the answer is yes, then maybe a bike fit is needed to address what ever issues you had.

So when should you get the bike fit done. The answer is NOW, not the Spring.

WHY?

Riding the trainer is a very static position and any flaws in your positioning or pedal stroke will be amplified versus being on the road.

Since your position is very static, muscle memory becomes very SPECIFIC to that static position on the bike.

This is fine as long as you are confident that your current bike position and pedal stroke are correct.

However, if you have doubts about your positioning and you wait till the Spring to address it, then you will be creating BAD muscle memory for the next 10 weeks.

Take advantage of the next 10 weeks inside and build muscle memory in the correct place by getting your bike fit now.

This becomes especially important if you have any key events or races early in the season.

If you have your bike fit done in the Spring, you will not get the full benefit of it until mid season and your entire 10 weeks of hard indoor training will have been mostly wasted.
Great Training!!
 

 

 

SADDLE FITTING " IS IT A SCIENCE OR JUST TRIAL AND ERROR "

Finding the saddle that is comfortable for you is sometimes the most painful, frustrating and often very expensive part of cycling.

Is finding the right one a Science or just pure Trial and Error?

Well the answer is both, however Science plays the most important role

I have people coming to me regularly with issues associated with their saddles, perineal numbness, saddle sores, chafing, causing major PAIN and DISCOMFORT and literally ruining their enjoyment of the sport.

If you want to find the best saddle for you.... Here are the steps

1)  Have the distance between your ischial tuberosities (sit bones) measured

Any good fitter or bike shop should have a measuring device. This will give you a good range indication of how wide your saddle should be to ensure proper sit bone support. Saddles usually come in 3 common width sizes  130mm, 143mm, 155mm or there abouts

Most commonly men are in the 130-143mm size, but not always

Women have a different hip structure and generally have wider sit bone distances 143-155mm,

Riding a saddle that is too wide for you can artificially spread your pelvis and cause you to ride with your knees splayed outward, resulting in poor knee tracking and potential knee injury

Riding a saddle that is too narrow can result in improper support of the pelvis causing slight collapse of the hips contributing to inward knee movement, affecting knee tracking and causing chafing of the inner thighs etc

2)  Determine the right saddle profile for you

Look at the saddle from the back, you will notice that although several saddles may be the same width they all have a different profile ie one might be very flat across the back like a fizik Antares, or more rounded across the back like the fizik Arione. If you are a large person you may need the support of the wider profile and vice versa for the smaller rider.

Do I go with a saddle that has a cutout to relieve pressure on the nether regions?

This is a personal choice and if it feels more comfortable to you go for it, be aware though that cutouts can relieve pressure in one area and cause it in another.

Next time you watch the Pros in the tour, check their saddles out, You won't see a lot of cut out saddles and these guys ride 30 - 40,000 km's a year 
     
3)  Determine the type of riding style you have

If you sit very upright on the saddle you are better with a slightly wider saddle, If you ride very aggresively then a saddle on the slightly narrower end of the range might be better

If you move around a lot on the saddle pick one that is flatter from front to back like a fizik Arione. If you have a tendency to stay in one place on the saddle all the time pick a saddle with more of an up sweep to the back of it to use as a back stop. The fizik Alliante or Specialized Romin are good examples

If you move around a lot and choose a saddle with an up swept back, you could over extend your legs at the bottom of the pedal stroke if you move back on the saddle when you climb, causing tenderness behind the knees at the hamstrings insertion points

Contrary to what you might think, the longer distances you ride and the more you ride, the more saddle support you need. This translates to the more you ride the less the padding you should have.Nothing will make you more uncomfortable on a long ride than a thickly padded saddle

3)  Posture is critical

The angle of your sacrum is paramount to finding the right saddle, Most people to avoid crotch pain end up rocking their pelvis back ( slumping in the saddle, causing rounding in the back ) to relieve pressure. 

SOUND FAMILIAR

Avoid doing this. for it drastically affects your performance and comfort on the bike, you want to keep your sacrum and your spine neutral

4)  Saddle Angle

Saddles are designed to be ridden flat +/- 1 degree, measured from the centre of the saddle forward when your bike is level, A common error people make is to level their saddles from front to back with a construction level. This results in a saddle that is tilted up at the front causing crotch discomfort and forcing you into the wrong posture.

5)  Be patient

Most saddles need to be broken in, ride them at least 4-5 times before you decide that the saddle is not for you

6)  Get a professional bike fit which includes a saddle fitting

A saddle that feels comfortable when you are riding in the wrong position isn't doing much for your performance, so make sure you have a proper bike fit done. Quite often saddles that feel uncomfortable are a function of poor bike fit more than anything else. You can save a lot of time and money by trying all the saddles at your fit where a professional can help you.

Whats my final TIP ??

When you find the right saddle buy several of them and put them away, for they are like GOLD and manufacturers have a tendency to change things over time.You do not want to go through the procedure all over again when you go to replace the one you have, only to find out that it has been discontinued.

Here's to riding in comfort

NEW SERVICE FOR A NEW YEAR... Announcing FITT 1ST " INTER - FITT "

Happy New Year to everyone,

With a new year comes new goals, new challenges and new resolutions.

INTRODUCING  " INTER - FITT "  a new online video fitting and positioning analysis service for Road, Triahlon, TT, Mountain, Cyclocross and commuter cyclists from FITT 1ST.

We are currently working on the details and should be ready to go in the next couple of weeks.

Shortly you will be able to utilize our fitting services no matter where you are as long as you have access to a computer and a video camera.

STAY TUNED

Meet ANDREW BOLTON........ This guy is GOING PLACES

I met Andrew about a year and a half ago when he showed up as a newbie to one of my cycling clubs weekly rides.  Halfway in to the ride it was quite evident that Andrew had natural talent and an unwavering drive to succeed.

His bike position needed some improvement so we got him in to the studio and the rest is history.

Andrew started doing Triathlons in May of this year and quickly showed his affinity to this sport.

At the ripe old age of 19, he won't be 20 until Dec 31st ( Happy Birthday Andrew ) he is posting superb results and gets better with every outing

Here are some of his results for 2011

Subaru Milton Triathlon                                May 2011     2nd Age Cat      27th  Overall out of 496

Subaru Muskoka Long Course Triathlon       June 2011     2nd Age Cat      24th  Overall out of 270

Bala Triathlon                                              July 2011      2nd Age Cat        7th    Overall out of 332

Bracebridge Olympic Distance Triathlon      Aug 2011      2nd Age Cat      13th  Overall out of 284

Wasaga Olympic Distance Triathlon            Sept 2011      1st Age Cat       5th    Overall out of 347

Andrew also achieved a superb result in the 2011 edition of the Collingwood Centurion 100 mile bike race finishing 38th overall out of 942 participants in a time of 4:38:30 with an average speed of 36.2 kph

CONGRATULATIONS ANDREW!!!

Now for some other good news...

I am proud to announce that FITT 1ST will be sponsoring Andrew for 2012 and hopefully many years to come

Here is the bike Andrew will be riding,  IT EVEN LOOKS FAST DOESN'T IT

ALL THE BEST ANDREW FOR A HEALTHY AND REWARDING 2012

HO ! HO ! HO !.... IT'S CHRISTMAS

ALL THE BEST FOR A JOYOUS AND SAFE HOLIDAY SEASON TO EVERYONE FROM MYSELF AND RUDOLPH THE RED NOSED SIZE CYCLE

WEEKLY " FITT " TIP............... CRANK SIZE "THIS IS ONE INSTANCE WHERE SHORTER CAN BE BETTER "

There has always been an ongoing debate on what size crank arm is best for you,

Some people have mathematical formulas so you can calculate crank length, some have charts,

I won't list them all here, since depending on which source you use you come up with a different size.

Not much help is it  !!

Then you have the people that say that crank length should depend on what type of pedalling style you have.

If you are a faster cadence SPINNER, you should have smaller size cranks to help you spin faster using less energy and if you are a lower cadence MASHER you should have longer cranks to generate more leverage and therefore power.

In all honesty I have tried crank sizes from 170 mm to 175 mm and have a hard time distinguishing any difference in power generation or my ability to turn the pedals faster. 

It is just too much of a subtle differance for me to feel it.

Track sprinters of all sizes and heights with Quads like Godzilla sometimes use crank lengths in the 165mm range and are generating 1500 watts over short distances with a cadence  in excess of 200 rpm's

Just as an aside, Sir Chris Hoy, one of Great Britain's best track sprinters of all time can leg press 631 kilograms 5 x in a row. Thats over 1388 lbs. Now you know what I mean by Godzilla quads.

Ever ask yourself... Why they aren't using longer cranks?

Most crank length formulas use a function of Inseam length in cm's as part of the calculation

For example :

crank length (mm) = Inseam (cm) X 1.25 + 65  ( Not my formula by the way )

For a person with an inseam of  81cm  (typical of someone who is 5' 8" tall) the suggested crank length would be...

81 X 1.25 = 101.25 + 65 = 166.25 mm

Typically most people this height are using 172.5 mm cranks though

WHY?

Most people this tall, are usually riding bikes somewhere in the 52 - 54 cm frame size range and 172.5 mm cranks is the standard size cranks that come on these size bikes from every Manufacturer.

Why?  Who knows

One important question rarely addressed however is....

How does crank length relate to an individuals leg anatomy ?

For arguments sake, lets take 2 people that both have an inseam length of  81 cm.

These people would typically be around 5' 8" - 5' 9"

One has a femur length (upper leg) of 42 cm and a tibia length (lower leg) of 39 cm
The other has a femur length of 40 cm and a tibia length of 41 cm

Should both these people be using the same size crank??

The answer is NO THEY SHOULDN'T

WHY?

The answer lies in the knee and hip angle at the top of the pedal stroke for both cyclists

Both these people having the same total leg length would have the same saddle heights to achieve equal extension at the bottom of the pedal stroke as long as they have approx. the same flexibility

Good extension at the bottom of the pedal stroke would result in a knee angle between 145 -148 degrees for most average cyclists. Can be up to 155 degrees for pros and elite cyclists.

Now lets come around to the top of the pedal stroke

Would both these cyclists have the same knee angle and hip angle at the top of the pedal stroke?

The answer is NO,

The person with the longer tibia will have a more acute (tighter) knee angle and hip angle than the person with the longer femur.

For good efficiency through the top of the pedal stroke, we typically need a minimum of 70 degrees of knee angle or more, preferably 74 - 75 degrees if possible for smooth transition over the top.

The person with the longer femur would typically have that.

The person with the longer tibia however may only have 65 degrees of knee angle at the top of the pedal stroke making transition through the top quite difficult resulting in having to raise the hip to bring the leg through,

IE Rocking in the saddle

We can't raise their saddle any more or they will be overextending, so what do we do

The answer lies in crank arm length

The person with the longer tibia would benefit greatly by having a shorter crank 

WHY ?

A shorter crank would open up the riders knee angle and hip angle at the top of the pedal stroke making for a smoother transition.

Here is how it works

For every 2.5 mm shorter your crank length is you would have to raise your saddle height by the equivalent 2.5 mm to maintain the same extension at the bottom of the pedal stroke.

When you come around to the top of the pedal stroke, your foot is also 2.5 mm lower in relation to your hip than the longer crank would be.

To make a long storey short

For every 2.5 mm shorter your crank is you gain 5 mm of knee and hip room at the top of the pedal stroke..

This means that if the cyclist with the long tibia's uses cranks 5 mm shorter than the cyclist with the longer femurs he can achieve a 1 cm (approx. 4 degrees) less acute knee and hip angle at the top of the pedal stroke allowing for much better efficiency than with the longer cranks

This change would give the cyclist with the longer tibias (lower leg) a knee angle of 69 degrees instead of 65 degrees with the longer cranks.

Combine this with moving the cyclist with the longer tibia's' saddle forward  a little more in relation to the cyclist with the longer femurs ( this further opens hip angle) and we will be able to match the knee and hip angle at the top of the pedal stroke for both riders


YOU SEE...  SHORTER CAN BE BETTER,

Even if you have longer femurs than tibias, you may want to cosider slightly shorter cranks if you have trouble coming through the top of your pedal stroke efficiently.

For the cyclist with the long tibia's it is IMPERATIVE, for the cyclist with the long femurs it's a BONUS

These are some of the important subtleties of a professional bike fit.

Any questions or to book a fit.... Give me a call

FOOT BEDS FOR CYCLISTS " WHY ARE THEY IMPORTANT "

Our feet are the most forgotten and neglected part of our bodies as Cyclists. We shove them into often ill-fitting cycling  shoes, fix them onto pedals and proceed to pound away.

On an average 3 hr ride we turn the pedals 16,200 times (based on a cadence of 90 rpm's) . As a consequence numbness, hot-foot, pain, cramps, instability and power-loss are all too common.

We all have very distinctive feet, consisting of 28 bones (our feet have 25% of the entire body's bones in them) and 27 muscles controlling all types of  mobility. Some of us pronate (ankles fall inward under load) and some of us supinate (ankles fall outward under load) Some of our feet get longer and wider under load and our lontitudinal and metatarsal arches collapse as a result of sprains, rolled ankles and wearing improperly fitted shoes for years... RING A BELL

Whatever is happening in our shoes,  has a massive chain-reaction all the way up our bodies. How we walk, sit, stand and therefore pedal starts with our feet. A large portion of lower back pain can be generated from the feet.

It is virtually impossible to achieve a powerful and efficient interface with the bike until the feet are stable and comfortable. Our feet are the foundation of posture, whether good or bad.

Your feet can fatigue very quickly if not supported correctly, resulting in poor pedal technique which can have big effects on your enjoyment or performance.

Triahletes take note,  A stable and comfortable cycling foot will also make you faster on your RUN

If taking your cycling shoes off at the end of a long ride, gives you the same feeling of relief that taking your downhill ski boots off after a day on the slopes does then consider footbeds



WHAT IS THE SOLUTION !!

eFit Semi Customizable Footbeds by eSoles

The eFit SUPPORTIVE model is designed specifically for activities featuring rigid footwear including Cycling.

The eFit SUPPORTIVE model features neutral alignment for maximum energy transfer needed in the activities featuring enhanced stabilization through the footwear.

The Supportive arch component is covered by a specific EVA foam to provide comfort and control.

Other than Cycling, these same insoles (SUPPORTIVE model) can be transferred to your hockey or figure skates, or your downhill ski boots with the same benefits,

Oher models are available for running, golf, hiking etc.

Patented Interchangeable Arch System:

The eFit footbed is supplied with four arch supports to customise the footbed to provide the correct amount of support under the medial arch. The Efit footbed stabilises the foot and reduces pronation. Pressure is spread more evenly under the foot helping to relieve hotspots and the extra support reduces pronation and improves knee tracking and power output.

Highly developed materials designed to provide controlled flex and adapt to the characteristics of your foot under normal body heat.

Top Sheet:Moisture wicking perforated polyester (also washable)

Insole:Premium EVA Material - Impact Absorption

eFit Technology:

Metatarsal Pad:Reduces forefoot tingling, numbness and hotspots

Advanced Design Footbed:Premium EVA Material - Impact absorption

Arch Contour Technology:Activated by body heat, the arch system adjusts to match your individual arch length and contour.

Energy Return System:Dissipates shock and returns energy lost from specific activity.

Dynamic Arch Stabilization:Increased comfort, balance and overall performance. Ensures proper alignment.

For a complete Foot Assessment and / or to order your next set of eFit Footbeds give me a call, you will not believe the differance they will make. 

GIVE THE GIFT OF " COMFORT " FOR THE HOLIDAYS

Give the gift that keeps on giving ...

Know a friend or relative who just doesn't look  comfortable on their bike or is looking to replace that bike that maybe doesn't quite fit !

Give them a bike fit, they will THANK YOU

Call for details on GIFT CERTIFICATES

CONGRATS ! TO ALLISON CHISHOLM

Meet Allison, Toronto Firefighter, Triathlete Extraordinaire and FITT 1ST client

What a year Allison has had...  

Here are a few of her Results for 2011

June 24, 2011 MultiSport Canada Triathlon Series Welland 1/2 AquaMan
Placed: 3rd   Time: 3:31:55.1 (even with a flat tire ! 90 km course)

July 24, 2011 MultiSport Canada Triathlon Series Bala Falls Triathlon
Placed: 1st   Time: 1:40:25.2

Aug 7, 2011 MultiSport Canada Triathlon Series Bracebridge Olympic Triathlon
Placed: 2nd   Time: 2:19:50.8
Qualified for Worlds Olympic Triathlon in New Zealand

Aug 30, 2011 Police Fire World Games in New York City - Time Trial
Placed: 1st -Gold Medal
Over-all fastest woman time

Sept 1, 2011 Police Fire World Games in New York City - Hill Climb

Placed: 1st -Gold Medal
Over-all fastest woman time

Check out Allison's " WINNING FORM "

TRAIN HARD ALLISON AND WE WISH YOU GREAT SUCCESS

IN 2012