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.
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
