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, December 29, 2011

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


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


Friday, December 23, 2011



Thursday, December 22, 2011


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


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


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 


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


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

Tuesday, December 13, 2011


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


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. 

Wednesday, December 7, 2011


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