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
CERTIFIED PROFESSIONAL BIKE FITTING SERVICES AND BIOMETRIC ANALYSIS
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:
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:
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:
FITT 1ST at fitt1stbikefitting@gmail.com
or call Scott Judges at 416-346-9696
