FITT 1ST ... CANADIAN CYCLING MAGAZINE

Back in September of 2012, I was in Niagara on the Lake at the Cipollini Gran Fondo and happened to end up riding beside Matthew Pioro the Managing Editor for Canadian Cycling Magazine. We chatted as we rode together and I could not help but notice that Matthew's posture on the bike was not ideal and with a few subtle changes could improve his pedal efficiency and comfort.

So I gave him a tip and we carried on with the ride. A couple of months later Matthew contacted me to let me know how much the tip I had given him had improved the comfort and performance of his riding.

Fast forward to Sept of this year, Matthew contacted me again, to see if I would be interested in writing an article on   " Improving your pedal stroke this Winter ".

HOW COULD I SAY NO !!,

So if you would like to read that article, it is in the Dec/Jan issue of Canadian Cycling magazine that just hit the stands last week, The feature article of this issue is on David Veilleux's retirement from the pro peleton at age 25. and yes it includes the tip I gave Matthew. TIP # 1

Sorry I can not reprint the article here due to publication rights. However you can buy the digital version of the magazine online through pressdisplay.com by clicking on this link http://cyclingmagazine.ca/digital-edition/

Here is a picture of the cover

CONGRATULATIONS MIRANDA ON A GREAT SEASON IN 2013

MIRANDA 2013 IRONMAN 70.3 WORLD'S... LAS VEGAS

For a full report on Miranda's 2013 season visit this link

Miranda Tomenson FULL 2013 SEASON REVIEW

Hey Scott, 

I just wanted to e-mail you and thank you so much for your / Fitt 1st's support, and the support of Outwet, this year. You have always gone out of your way to help me. Not only by making sure that I am in the best position on the bike, but also by organizing the Outwet Performance Wear sponsorship. 

My 2013 season included a few highlights such as a recent 6th place finish at Ironman 70.3 Augusta, two 4th place finishes in other Ironman 70.3 events, 3 overall wins in local triathlon races, 1 course record in the Barrie Sprint triathlon and 23rd at the Ironman 70.3 World Championships. I wouldn't have been able to do it without you, Scott. I hope I can count on your continued support in 2014. 

Thank you so much. Oh, and good luck at your new location!

Take care, 

Miranda   

GLOBAL TV AND ' THE MORNING SHOW " WITH LIZA FROMER

On July 11th I had the pleasure of appearing on The Morning Show with Liza Fromer, talking a little about bike fit. I had a thoroughly enjoyable time and  would like to thank Liza, Mackay Taggart, Rylan Vroom and the rest of the Global TV crew for making me feel right at home.

Here's the link to the TV broadcast and check out how good Liza's posture is on the bike. It's perfect!! and we can all take a lesson from her.

                                    http://globalnews.ca/video/709871/knowing-your-bike

By the way, that is my Cannondale Supersix that Liza is sitting on, and it was not adjusted in any way to fit her other than dropping the saddle height.

" WOW " WHAT A BUSY AND EXITING YEAR IT HAS BEEN!!!

I have to apologise to everyone for the lack of updates since I left for the Race Across America (RAAM) in early June, but its been a heck of a busy and exciting year, I've been across the U.S from coast to coast in less than 11 days with Peter Oyler, appeared on Global Television's Morning Show with Liza Fromer, spoke at the inaugural Canadian Academy of Sports and Exercise Medicine's ( CASEM ) Endurance Sports Medicine Conference, wrote my first article for Canadian Cycling Magazine, been to Italy on business, and most recently been asked to join a team from Aerovelo who will attempt to set a new World speed record for a human powered vehicle next summer

On top of all that I just recently moved my Fit Studio to a new location.

Enough about me though...   FITT 1ST athletes and clients have had a banner year and I will be updating everyone on their accomplishments. So stay tuned and check back often for lots of updates.

Please Be Advised

Just wanted to let everyone know that the fit studio will be closed from June 7th 2013 - June 25th 2013, as I will be crewing for Peter Oyler's Solo bid of the Race Across America (RAAM). Keep up to date by following our progress at  http://www.peteroylerraam.com or follow us on twitter at @PeterOyler

Great Cycling
Scott

PARIS - ANCASTER 2013 Cograts to Shannon Hunt, Alan Kriss and Tim Marshall

For over a century the roads of northern Europe have been home to the toughest bicycle races in the world. The most famous of these, Paris to Roubaix, takes place each spring over brutal cobblestone roads that have been preserved in their historic condition for over 100 years.


Inspired by this classic race, the Paris to Ancaster has taken place for the past nineteen years over the roughest farm lanes, trails and gravel roads we can find. Combined with unpredictable spring weather and the largest field of riders assembled in Canada, it has become a classic race experience for everyone from average riders to Canadian Olympians. Riders the likes of Mike Garrigan, Jonathan page, Peter Mogg, Andrew Randall, Olympians, Steve Bauer, Tara Whiiten and Susan Palmer Komar were in the field

The20th Anniversary of this race ran today in cold and muddy conditions and 3 FITT 1ST clients finished in the TOP 20 of this gruelling early season race.

The race was won by Justin Lindine (USA) Redline / NBX  in  a time of  1:43:18 for the 70 km. The top 3 were rounded out by Aaron Schooler (Can) Norco Bicycles - Sri Importing , at 3:43 back and Mike Garrigan (Can) Blacksmith  (3X consecutive winner in 2010 through 2012 ) at, 4:03 back

13 Shannon Hunt (Morning Glory Cyclin) LM30-39 1:51: 58


16 Alan Kriss (Tower Cipollini Raci) LM40-49 1:53: 05

17 Tim Marshall (Morning Glory Cyclin) LM30-39 1:53: 20

WAY TO GO GUYS!!!





 

 

FITT 1ST Cycling TIP OF THE WEEK " HANDLEBAR WIDTH " WHAT'S RIGHT FOR YOU "

Ever wonder why you have so much tension in the shoulder and upper back area when you ride.

Well your handlebar width may be the culprit!!

Cyclists who are riding handlebars that are too wide for them typically ride with their wrists turned in.
Riding with your wrists turned in forces your elbows outward, causing in a lot of cases, STIFF arms and  your shoulders to roll forward. This causes tension between the shoulder blades.

Most bikes coming from Manufacturers these days have a specific width of handlebar for each frame size.
For Example a size 52 cm frame will typically come with a 40 cm bar, a 54 -56 cm frames will come with a 42 cm bar and sizes 58 cm and over will come with a 44 cm bar.

There is no rhyme or reason why this is the case, Everyone just assumes that if you need a bigger frame, you probably are a larger person and therefore need wider bars

The only problem with this reasoning is that I have fit people on size 60 cm frames who have shoulders narrower than people who need a 54 cm frame. There are all kinds of body types out there!!

So, How do we determine the proper size for you

First have someone measure your shoulder width. When you measure do not measure from the outside of one shoulder to the other. Where you want to measure from is what is called the A/C joint. This spot on your shoulder is where your Acromium and Clavicle meet and there is usually a little bump at the union.

Everyone is different in the location of their A/C joints, some are in 2 inches from the outside of their shoulders and some are located  right near the outside of the shoulder.

Anyway, this is where you take the measurement from  ie  from A/C joint to A/C joint.

This measurement could end up being several cm's narrower than your outside shoulder to shoulder width.

This is approximately the width of the handlebars that you need.(with some exceptions)

Here is an exercise for you,

Get on your bike in front of a mirror, and get in to your regular riding position on the shifters.

Look in the mirror

Are your wrists turned inward,? If they are, straighten them out so that your wrists are neutral, similar to when you are shaking someones hand, Now look in the mirror again. Are your hands in line with your shoulders or are they way outside your shoulder line.?

Now roll your wrists back in to your usual position, Are they now more in line with your shoulders?

If they are, this is your bodies unconscious way of telling you it wants narrower handlebars.

Proper handlebar width allows you to keep your elbows inward and down, resulting in relaxed shoulders and a natural elbow bend that will absorb shock.

Keeping your wrists neutral will also help the hand numbness that I am sure most of you are experiencing

This important point is just one small portion of what a complete professional bike fit can do, to make you more comfortable and powerful on the bike.

Great Cycling
Scott

FITT 1ST Cycling TIP OF THE WEEK " DOWN AND GIVE ME 20 "

Last week we talked about the importance of core strength in cycling.

This week we are going to talk about the importance of upper body strength, especially when climbing out of the saddle and sprinting

As cyclists we need to have STRONG upper bodies, however we need to limit MASS

Mass translates to extra weight and when we head uphill, weight is our enemy.

So how do we become stronger without gaining mass.

The key is to gain the strength slowly and my favourite way to do this are PUSHUPS  military style

This exercise doesn't add much bulk, however it strengthens your arms, chest, shoulders, back and torso. During your rides you will spend almost all of your time in a position that is very similar to a push up position. (compare the images below)

For you ladies out there!  Guess how Michelle Obama got and maintains those shapely strong arms of hers.

A stable body sets a strong foundation to power the pedals and a strong upper body will add strength and endurance to your rides

A correct military pushup starts with a straight back, similar to a plank. We need to hold our sacrum and back in the same plane and not allow our backs to either arch or sag. This will help us to hold the correct posture on the bike

As you lower yourself down, try not to go past 90 degs with your elbow bend. Any lower than that and it puts unnecessary strain on your elbows..

Start with 20 pushups if you can. If you can't do 20, then do as many as you can and then subtract 2, This will be your starting number of pushups for day one.

Now every day just add 1 pushup to the workout.

In 2 months if you started with 20 you will now be doing 80 pushups in one day.

Believe it or not that is over 560 pushups a week by week 8.

Do as many as you can in the first set to exhaustion of the muscles, then wait 1 min and complete the rest.

Once you hit 100 you can stop adding 1 each day and now you are in maintenance mode.

After only a few weeks you will notice a significant improvement on the bike. Your 2 hr workouts will feel like 90 min ones, your climbing will be more efficient with less fatigue and your sprinting will be faster

All in less than 2 mins a day

Great Cycling
Scott

   

FITT 1ST Cycling TIP OF THE WEEK " GET RID OF THE 6 PACK "

No I'm not talking about the beer you have left over from Superbowl Sunday, I'm talking about the  6 pack that Brad pit was famous for in the movie Fight Club

Abdominal core strength is KING in cycling, Your core muscles help stabilize your upper body and hold posture for extended period's of time so that we retain proper pedalling technique on long rides

Once your core strength goes, and fatigue sets in your pedal stroke gets sloppy and that is when injuries have a tendency to occur.

Having those 6 pack abs might impress the ladies but if you want to impress on the bike, its extra bulk you don't need.

Cycling requires a different type of strength, similar to that required by serious freestyle rock climbers

Ever wonder how these guys can hang from one hand from a 1" ledge in the rock face.

I like to call it Static core strength, the kind you need to hold a static position for a long period of time

In order for your bike to handle properly, your centre of gravity needs to be over the centre of the bike.

For most of us, this results in approx. 40% of our body weight being on the handlebars.

Now that might sound like a lot of weight to you and its going to feel like a lot more weight if your core strength isn't where it needs to be. This results in the feeling of a lot of weight on your hands.

Next time you are on your bike start pedalling and consciously engage your core.

You will probably notice two things

One... That you feel less weight on your hands, and Two... That your cadence will go up, resulting in less pedal effort.

Strong  CORE ....  Strong   RIDING

HOW DO YOU GET IT?

PLANK exercises not crunches, Crunches give you six packs. Planks win races!!

Go to this link to see    Why planks are the best Ab workout

Try holding each of the 2 positions for 20 secs the first day and start adding 5 secs a day, Pretty soon you will be able to hold the position for 2 mins and your core strength will have doubled in a few short weeks.

Come back next week and we will talk about one simple exercise that will make you a much stronger standing climber.

FITT 1ST now a Dealer for OUTWET "High Technology" wear 100% MADE IN ITALY

At FITT 1ST, we are all about the perfect fit and are always looking for products and services that we feel offer a significant enhancement to the enjoyment of Cycling. This is why we have established relationships with great Companies and Charities like  WattsUp Cycling  , MCIPOLLINI by B1 Group ,  eSoles Custom Footbeds  and Bikes for Cuba

Being comfortable and performing up to your optimal potential on the bike starts with a great bike fit, however performance can be enhanced by additional methods as well, like supporting your feet correctly with custom footbeds like eSoles.

Regulation of core body temperature and heart rate are also key components of keeping you comfortable and performing at your best on your bike or your run.

Ever wonder why cyclists in the Tour de France and other long races like Ironman end up pouring more water on their heads and back of their necks than drinking it.  Its because they are trying to keep their core temperature under control.

It is well known in endurance sports that elevation of core body temperature ends more athletes dreams than dehydration does.

Just ask Fabian Cancellera, who collapsed in anger at the end of a time trial and tore off his baselayer, claiming that because he picked the wrong baselayer for the day, he overheated, his core temperature rose and lost the race because of it.

Increased core temperature limits performance. which can result in all your hard training efforts being wasted

For a comprehensive article on the subject click this link...

Factors limiting Endurance Performance in the Heat

Well... enough of the talking



INTRODUCING...   

        



Designed and manufactured in the rolling hills of Tuscany in the town of Montemurlo about 25 km's northeast of Florence

You may have seen their base layers under the jerseys of well known riders like Peter Sagan, Vincenso Nibali, Ivan Basso of the Liquigas - Cannondale pro cycling team

Peter Sagan the 22 year old Slovac won no less than 13 races in 2012 including, 3 Stages of the Tour de France plus the Green Points Jersey and 4 Stages of the Tour of California

The product line is of the highest quality and technologically the most advanced I have seen in the Industry.

Their baselayers are made from a microfiber called Dryarn, a Polypropylene which has...

1... Highest wickability factor of any known fabric ( 10 x that of polyester which most companies make their

      baselayers from .see here  Moisture control

2... Highest of all fabrics (even wool) at regulating body temperature  Body Temp Regulation

3... Lightest known fabric in the world today 33% lighter than polyester  Weight

4... Stain resistant,  Bacteriostatic and Strong Resistance Features

5... 100% recyclable with no toxic chemicals being used in its manufacture  Respecting the Environment

Outwet then combines this fabric with 10 % elastin and in some cases Carbon fibre with just amazing results.

Most of their baselayers are ONE SIZE FITS ALL, which ensures that the baselayer stays right against your skin where it can do the best job, and it is VERY comfortable since their are virtually no seams

Yes that's right no seams, the baselayers are woven in a proprietary tubular fashion for maximum comfort and no irritation

Check them out at     OUTWET HIGH TECHNOLOGY

Peter Oyler a well known Canadian endurance cyclist is currently in California testing some products for FITT 1ST in preparation for the Race Across America in June. Another client of mine Janet Wilson who has also completed the Race Across the West is training with him.

Here is what Janet has to say about the OUTWET baselayers she is testing when I emailed her yesterday.

" Thank You!!! They are fantastic!  comfortable, don't even notice I'm wearing it other than the superb wicking ability. Never damp or chilly. And we've been working up a sweat climbing for 45-60mins then blasting down some hair-raising descents.  Bonus...they're kinda sexy looking too! "

Available exclusively in Canada through FITT 1ST, however we will ship WORLDWIDE

Just send me an email if you are interested and I will send you a Pdf file with all the products and prices. 

Great Cycling

Scott

LATEST TRI FIT

Meet Geoff, He has been involved in Triathlon for only 6 months and will be doing his first full Ironman this August at Mt. Tremblant, Que.

Geoff was referred to me through BeginnerTriathlete.com and his objective was to optimize his position for Comfort and Power.

Geoff's current position as you will see in his Before Fit video (see below) had some issues very common with triathletes in general.

1:  Geoff"s torso is compressed. ( notice how curved it is ).

This causes your diaphragm to be restricted, which prevents you from taking full deep breaths.

2:  Geoff's sacrum is rolled back, very indicative of a person who slumps in a chair while at the computer.

Posture is very important on the bike, This poor posture causes the compression of the torso as mentioned earlier, restricts your ability to look down the road causing neck pain, disengages your glutes, drastically affecting the power and efficiency of your pedal stroke.

This also causes your centre of gravity to be too far back on the bike, causing a poor handling front end which can be very unnerving on fast descents.

3:  Saddle too far forward.  this causes loss of power,
 
Yes, we want to be further forward than what we would typically be on a road bike to open up our hip angle a bit and take pressure off the hamstrings so that we can run faster, sooner when we get off the bike, however too far forward cause loss of power and the we lose the ability to efficiently use our hamstrings at all, putting excess pressure on the quads.

Effectively we end up pushing the pedals back instead of down.

4:  Not enough leg extension

This decrease pedal efficiency especially coming over the top of the pedal stroke where most cyclists have a major dead spot

5:  Arms too stretched out

Causes the rider to hold themselves in position using upper body strength
You need to supported skeletally on the aerobars so that you can relax the upper body and put all of your energy in to your pedal stroke.

These are just a few of the issues that can be resolved with a proper bike fit.

Watch Geoff's After fit video and listen to what he has to say, I couldn't have said it better myself.

Have a great race at Mt Tremblant Geoff

GEOFF BEFORE FIT

                                                              GEOFF AFTER FIT

FITT 1ST GOING TO RACE ACROSS AMERICA ( RAAM ) IN 2013

I have some exciting news to announce.  Peter Oyler, a well known Canadian ultra endurance cyclist will be competing in the RACE ACROSS AMERICA (RAAM) this June in the SOLO division.

This is a 3300 mile race that Peter hopes to complete in 10 days,  YES that's 10 DAYS

I am very excited to have been chosen as part of Peter's 6 man/woman crew to help him accomplish this incredible goal.  My main responsibilities as his bike fitter and head mechanic will be a challenge indeed, and I am thoroughly looking forward to it

As a bike fitter, it is a rare opportunity to observe and engage in a challenge of the human body and spirit of this magnitude.

The race starts is California on June 11, 2013 and finishes in Annapolis, Maryland

For more information visit  www.raceacrossamerica.org  and  http://www.peteroylerraam.com

STAY TUNED FOR UPDATES AND REPORTS
  

TORONTO SPRING BIKE SHOW MAR 1 -3

The Spring bike show is just around the corner and although it is -15 deg C out there most cyclists minds are well in to the 2013 season, planning races and well in to off season training

Possibly this is the year you are going to get that dream bike you've been saving up for

If so, you will want to make sure that you buy the right one for you. Consider a size cycle fit, and make sure all your hard earned cash is effectively spent

Just a reminder that NOW is also the best time to get a bike fit done on your existing bike, if your bike is not feeling particularly comfortable on the trainer.

The reason why you felt pretty good on your bike last Fall and now not so much so is that cycling on the trainer is a very static activity, constantly pushing on the pedals, no ability to coast and no wind to cool you down.

In this type of situation all the flaws in your position and pedal stroke are AMPLIFIED

Ever notice how your saddle feels comfortable for a 6 hr ride outside and after an hour and a half on the trainer you are wondering if this is the same saddle.

Most of us will be outside hopefully in just another 8 weeks, That's 8 solid weeks of muscle memory building

MAKE SURE ALL THAT HARD EARNED MUSCLE MEMORY IS IN THE RIGHT POSITION ON YOUR BIKE!!

Here's to another GREAT cycling season