RIDE LONGER, RIDE STRONGER, RIDE FASTER, RIDE SAFER, WITH COMFORT

At FITT 1ST we are passionate about the sport of cycling and believe that in order to enjoy this wonderful sport to its fullest, you need to be comfortable above all else. Whether you are a weekly commuter, a dedicated charity rider, serious recreational club rider, elite or professional athlete, road or mountain, it all starts with finding the best position possible for you. Once you are comfortable, then and only then can performance be optimized.We believe that a person’s bicycle when fitted correctly should feel like an extension of their own body, the perfect union between Rider and Machine. You should feel comfortable, safe, balanced, strong and always in control.

K Scott Judges B Sc. ( Founder / Owner )



Contact Info: Tel: 416-346-9696

Email: fitt1stbikefitting@gmail.com



FIT STUDIO AND PERFORMANCE LAB LOCATED AT:

1450 O'connor Dr. Building 2, Unit 105 Toronto ON M4B 2T8

Go to this link for Directions::

https://www.google.com/webhp?source=search_app&gws_rd=ssl#q=1450+o+connor+drive+building+2



WHAT MAKES A " FITT 1ST " BIKE FIT DIFFERENT

"Tell me and I’ll forget. Show me and I’ll remember. Involve me and I’ll understand”

Confucius

We at FITT 1ST want you to understand your bike fit, that's why we take the extra time to actively involve you in all aspects of the procedure. This way we establish quality communication and feedback.

Our fitting process was developed by the leaders and pioneers in this industry, taught at the SICI Institute to the TOP FITTERS IN THE WORLD. Although our system uses well established scientific criteria as its base we add a very “Rider Centric “ component to our fit procedure by establishing a thorough personalized profile of the rider themselves.

There are no “quick fixes” if a bike fit is done correctly, and that is why our fits are very comprehensive.

Whether you are a pro athlete or a daily commuter, the process remains the same and is equally important for all.

By the time your fit is complete you should not only feel totally satisfied with your new position, you will also have a much greater knowledge and better understanding of how your body and your bicycle work together. You and the bicycle become one. This is how the cycling experience is maximized.


Full FITT Procedure

Step 1: Interview

The fit begins with an extensive interview to establish a personal blueprint of the uniqueness you bring to the bike.

We will gather information about your life off the bike that relates directly to your comfort, efficiency and power on the bike. Lifestyle, fitness level, riding experience, prior injuries, surgeries and current physical concerns all play an important role in determining your ideal position.


Step 2: Foot Assessment

This is a very important aspect of the bike fit and absolutely essential for any rider who uses a clipped in pedal system. The interface between the foot, shoe, cleat and pedal is where it all begins. This is where all your power and efficiency originates.

This is also the source for the majority of foot, knee, hip and sometimes lower back issues that we encounter. Foot size and shape, degree of pronation, arch type, length and height, forefoot and posterior foot varus and valgas and metatarsal support are all evaluated here.


Step 3: Flexibility and Postural Assessment

Everyone has a unique body structure, determined by genetics, how we live our lives, and even what we do for a living. A person who sits in front of a computer all day will have a much different range of motion and flexibility than the fitness trainer, even if they were born identical twins. Chances are they would not be comfortable in the same position on the bike as well. Postural alignment, leg length differences, pelvic asymmetries, spinal flexibility, hamstring flexibility, and hip flexion range of motion, IT bands and internal hip flexors will all be assessed.


Step 4: On Bike Assessment

Everything we do on the bike is to ensure that the bike fits you. It makes more sense to change a stem, saddle position or handle bar position than to force one's body into a position that is unnatural. This process will result in a position that accommodates all of your natural bio-mechanics, removing excess pressure on all your joints.

Foot stability, cleat alignment, ankling pattern, knee tracking, pelvic angle, upper body alignment, arm and hand positions will all be optimized to ensure that you will be riding safely and comfortably for your current skill and fitness level. We will be asking for your feedback continually through this phase.


Step 5: Evaluation and Recommendations


We will do our best to adapt your existing equipment to you. However there may be changes that we will recommend to you. A new handlebar with shallower reach and drop to accommodate your arm and hand position, a different saddle that fits your body and riding style better or something as small as adding a wedge to one of your cleats. Any one of these small changes can make a world of difference in your ability to enjoy, perform well and ride safely on the bike.

If your bike is just the wrong size and or geometry for you, we will tell you so, and give you advice on what manufacturers makes, models and size would be a much better fit for you and your style of riding.

All of your data will be recorded, so that you will have a permanent record of all the key bike measurements.


To book a fitting contact:


or call Scott Judges at 416-346-9696

Monday, October 1, 2012

RIDING WITH THE " LION KING " MARIO CIPOLLINI

I had the distinct pleasure of attending the " 2012 Tour of Niagara "  at the Jackson-Triggs Winery in Niagara on the Lake yesterday, put on by the B1 Group who are the North American disrtibutors of Cipollini Bikes.

Super Mario was on hand to help officially launch Cipollini bikes in Canada


This was a 1st Class affair and how could it not be when you get to ride around wine country with one of the best sprinters in the world, sip great local wine and espresso served fresh on the spot by Krys Hines, Owner of the Le Domestique Cafe in Dundas, Ont.  www.cafedomestique.com. Not even the sketchy weather could put a damper on the festivities.

All the latest Cipollini bikes were on display and they are SWEET!!,

Totally handmade in Italy and a sight to behold, You really should get down to the Cipollini studio at 70 Yorkville Ave in Toronto   www.b1group.ca    and check out these works of art. These are not your ordinary run of the mill bikes

 Better still .... buy one of these beauties and get personally fit right onsite.

When Mario took off in the last km of the ride, believe it or not I was able to hold his wheel, very satisfying even though he was probably not even breaking a sweat.

Many thx to Mario,Vito, Demis and Danilo for a very memorible day



Here is Mario and myself with his personal 2013 RB1000, He is a lot taller than I thought, I'm almost 6 ft and he's got the longest femurs I've ever seen, no wonder he puts out so many watts.

Wednesday, September 26, 2012

Remember this Guy ANDREW BOLTON !!

We introduced you to Andrew last December as a new FITT1ST sponsored triathlete, and mentioned to watch out for this guy  "He is going places"

Well Andrew has just finished his first full season of triathlon, competing in the Elite Division of the Multisport Triathlon Series and "WOW"  What a result

Andrew finished THIRD OVERALL !!! and he's only 20

Congratulations Andrew, on an awesome year

Here are the results of his races this year showing his OVERALL finish position along with his bike splits :

* represents fastest bike split in the race



Lakeside Olympic Triathlon: 3'rd 1:58:52*

Wasaga Beach Modified DU: 5'th 1:22:10

Bracebridge Olympic Triathlon: 2'nd 1:58:35

Cobourg Olympic Triathlon: 3'rd 2:03:34

Huronia Olympic Triathlon: 4'th 2:01:54*

Welland Half Iron Triathlon: 18'th 4:33:13

Binbrook Triathlon: 1'st 1:24:22

Woodstock Triathlon: 3'rd 1:27:00

Strides For Stroke 5km Run: 2'nd 16:10

If you would like to follow Andrew and his progress you can read his blog at:

http://www.andrewbolton-triathlete.blogspot.ca/



Tuesday, July 24, 2012

" FIT TIP OF THE WEEK "

Feeling pressure or pain on the outside of your foot when you ride??

This is a much more common issue than you think and it all has to do with the anatomical structure of your foot.

Most people when they walk (about 87% in fact) strike on the outside of their foot first and then roll to the inside.   What causes this is the way your foot is made.

If you were to lift your foot off the ground and let it hang weightless in the air you will notice that the inside of your forefoot is hanging higher than the outside of your foot ( see diagram below showing rear view of the right foot )





This means that in order for your foot to be in its neutral position, the inside of your foot wants to be higher than the outside of your foot  This is called FOREFOOT VARUS

About 9% of the population has a foot that hangs higher on the outside than the inside. This is called FOREFOOT VALGUS, But thats another issue that we will not discuss in this article

Now...  When we have a foot like this that wants to be higher on the inside to be happy and we put it into a cycling shoe that is flat, and then we clip in to a pedal on our bikes that is also flat, our foot is forced in to a flat position that it is not happy with.

As a result this causes our tibia to rotate at our knee, causing our knee to turn inward, which causes pressure and in extreme cases pain on the outside of the foot. ( see diagram below figure 3)



Average varus for most people is about 3-5 degrees, however I have seen people who have as much as 18-20 degrees of varus to their foot.  The more varus your foot has the more pressure you will feel on the outside of your foot.

How do we relieve this pressure... Well it is simpler than you think

If you look at figure 4 in the picture above, we simply add wedges either inside the shoe or between the cleat and the bottom on the shoe ( location depends on numerous factors ) , to keep the foot in a more natural position and prevent tibial rotation from occuring, therefore spreading the load more evenly across the ball of the foot relieving the pressure on the outside of the foot.

Good insoles like eSoles when fitted correctly will also stop tibial rotation resulting from over pronation and also relieve foot pressure.

If your feet are not happy on the bike, you will not be happy on the bike

If you have unhappy feet consider having a foot assessment done.

OH... by the way, this service is also included as an integral part of our full bike fitts.

Great Riding




 



Monday, July 23, 2012

TORONTO TRIATHLON FESTIVAL " BIG RESULTS FROM SOME OF OUR ATHLETES "

 Toronto, Ont hosted its inaugural Urban Triahlon on July 22, 2012, which also served as the 2012 Canadian Championships for the Duathlon, as well as a Qualifier for the World Triathlon Championships for 2013 in London, England, for Olympic and Sprint distance Two qualification spots for 2013 Worlds were available for each age group, so there was a lot on the line.

TOP FINISH RESULTS GO OUT TO ALLISON CHISHOLM WHO FINISHED 2ND OVERALL IN THE WOMENS DIVISION  AND 1ST IN HER AGE GROUP AT THE OLYMPIC  DISTANCE IN A TIME OF 2:16:24.  OH BY THE WAY  ALLISON HAD THE FASTEST BIKE SPLIT IN THE ENTIRE WOMENS DIVISION COVERING THE 4O KM'S IN 1:04:57

                                                       WAY TO GO ALLISON  !!!!!






SUE YORKE FINISHED 4TH IN HER AGE GROUP, COMING OFF A 6.5 HR RIDE THE PREVIOUS DAY. SHE IS IN TRAINING FOR IRONMAN AND WAS OFF ON A RUN AFTER THE RACE WAS OVER . 


TOP HONOURS IN THE DUATHLON GO OUT TO CAROLYN SILVEY WHO FINISHED 5TH OVERALL IN THE WOMENS DIVISION AND 1ST IN HER AGE GROUP, ANOTHER FANTASTIC RESULT ( Unfortunately Carolyn was not available for a photo )







Friday, July 20, 2012

RESULTS JUST KEEP GETTING BETTER FOR FITT 1ST SPONSORED PRO MIRANDA TOMENSON - BHARADWAJ

WHAT CAN WE ALL SAY BUT  " WOW " FOR MIRANDA'S PERFORMANCE IN THE AMICA 70.3 ON JULY 8TH IN PROVIDENCE, RHODE ISLAND

3RD PLACE !!!!  PRO DIVISION

IN THE FIRST 3 RACES THAT MIRANDA HAS COMPETED IN AS A 1ST YEAR PRO, SHE HAS FINISHED 8TH, 5TH AND NOW 3RD,  JUST AN INCREDIBLE PERFORMANCE

MIRANDA WILL TAKE THE NEXT FEW WEEKS OFF FOR TRAINING AND RECOVERY AND WILL BE BACK RACING IN AUGUST

LOCAL MOUNTAIN BIKER RACES 3 HRS AFTER HIS BIKE FIT AT FITT 1ST

Hi Scott,

I really enjoyed working with you today and will definitely recommend your services, I'm sure I'll be back in the future with a new ride to set up.

I wanted to inform you that the mountain setup seemed to help my performance immensely tonight, especially considering it was a big night for climbing (up the WALL OF PAIN 3 times).

I beat the 2 guys who normally beat me however a couple of expert riders showed so I didn't end up winning overall but I was very satisfied with my performance.

The position felt more in control, faster, and overall I didn't fatigue and fade nearly as bad as normal.

So again thx and I look forward dealing you in the future.

Cheers Jeff Lee

Tuesday, July 3, 2012

EARLY SEASON GREAT RESULTS FOR PRO TRIATHLETE MIRANDA TOMENSON - BHARADWAJ

BIG congratulations are in order for first year PRO Triathlete Miranda Tomenson - Bharadwaj from Toronto, who has posted great results in her first 2 Ironman 70.3 races of the year.  8th in the Mooseman 70.3 on June 3, 2012 at Newfound Lake, New Hampshire, USA with a time of 4:56:06 and  4th in the Mont Tremblant 70.3 on June 24, 2012 at Mont Tremblant, Quebec, Canada with a time of 4:40:58.

FITT 1ST is a proud sponsor and official bike fitter of Miranda in her quest for excellence.

FASTASTIC EFFORT MIRANDA  ......   CHEERS TO YOU !!



Thursday, February 9, 2012

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

Monday, January 30, 2012

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

Wednesday, January 18, 2012

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!!
 

 

 

Wednesday, January 11, 2012

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

Thursday, January 5, 2012

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