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


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

Go to this link for Directions::



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


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

Thursday, February 21, 2013


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

Friday, February 15, 2013


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


Thursday, February 7, 2013


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


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.

Sunday, February 3, 2013

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



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