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

Friday, February 15, 2013

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



   

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