FITT 1ST Custom Sizing Cycle fit

This client came in to me to have a sizing fit done for a Custom bike.  The client is 6' 6" tall with a 97 cm inseam, he has relatively long legs for his height , with a shorter femur length than average. He also has longer arms than average.

Unfortunately there are no bikes currently available on the market that would fit him so he needed to go Custom.

Here are the details of his new frame based on the results of the sizing cycle fit.

As you can see, he looks quite comfortable.

This procedure takes about 1.5 hrs to complete.

Effective Top Tube Length : 66 cm
Head Tube length : 28cm
Seat Tube Angle : 74 Degs,  This is steeper than normal to accommodate shorter femur length
Head Tube Angle :  75 Degs  Also steeper than normal to prevent bike from having too long a wheelbase  
Seat post setback :  26 mm for better comfort and compliance
Stem Length :  130 mm +/- 6 Deg for proper handling
Stack Height : 1.5 cm spacers

If you are looking for a new bike this Spring, whether it be custom or not, We can guarantee the perfect fit before you go out and spend your hard earned dollars

Call 416-346-9696 to book your sizing cycle fit today.  " Get FITT before you Commit "

Effect of Cadence on Aerobic capacity and Power output during racing conditions.

I read a very interesting article in the Journal of Sports Exercise Medicine today that I thought everyone would be interested in.

Here is the link  Effects of Cadence on Aerobic Capacity and Power during Race conditions

Todd Reichert's Knee tracking analysis

An important part of Todd's original bike fit was a complete foot analysis, Several pertinent details were discovered about Todd's feet that would need to be corrected in order for him to transfer maximum power to the pedals in his bid to set the new HPV land speed record.

Todd had high arches that were not being supported correctly in his cycling shoes. As a result when he pushed down on the pedals he was pronating quite dramatically resulting in a lot of inward (medial) knee movement on his left leg. This was causing considerable power loss to the pedal.

On top of this Todd's feet had a tendency to spread under load taking his foot further out of the desired neutral position. Todd's foot analysis also revealed that he had varused forefeet.

The decision was made that Todd could get much better power transfer, with a lot more comfort and stability by having some custom insoles made for his shoes.

I took all the neccessary measurements and sent them off to eSoles to have a pair of Power beds custom made for Todd.

Two weeks later they were in my hands and I brought him back in to be fitted.

Here are the before and after videos of Todd's knee tracking, In the before videos, Todd's feet are unsupported. In the final videos, Todd has eSole Power beds in his shoes as well as In The Shoe (ITS) varus wedges.

These changes will go a long way in helping Todd put maximum power to the pedals in his World Record bid.

FITT 1ST joins AEROVELO team in bid to set HPV Land Speed Record

Meet Todd Reichert, he is the primary athlete and ergonomics design lead for AeroVelo, a team of Applied Science and Technology graduates and students from the University of Toronto that have grown quite a reputation for working on some pretty interesting human powered vehicles (HPV's). That's him piloting the helicopter in the video.

This past summer they succeeded in building and flying a human powered helicopter to capture the 33 year old outstanding Sikorsky prize. You may have read about them or seen them in the news. 

This coming year their target is to break the current human powered land speed record of 133.8 km/hr on a level road in a streamlined recumbent bicycle and they have asked me to help them accomplish that.

The first step was to get Todd in to the studio and get him properly fitted on his road bike which he uses for about 50% of his training. This was completed on Nov 12, 2013

Next we met at AeroVelo's Design Lab on Nov 21 to talk about the building of the recumbent test rig that they will use for building the prototype of the actual recumbent bike that will be used for the record challenge. Topics discussed included back position, BB height, Q Factor ( pedal stance width ) and crank length, just to mention a few. 

The challenge is coming up with the right combination to fit the body in to the smallest aerodynamic shell possible while generating the largest power possible.  This test rig is now in the process of being built

Stay tuned for ongoing updates, however in the meantime take a look at AeroVelo's record challenge in 2011

For more INFO visit the AeroVelo Website

After the ICE STORM of Dec 22, 2013

Not too many people have been riding outside lately with temps falling to - 25 C in Toronto with wind chills in the -35 - -40 C range.  Holidays are over and it is time to get on that dreaded trainer for the next 3 months.

None of us like the indoor trainer, but unfortunately there are very few other options if we want to keep our base fitness till the Spring

There will be a lot of muscle memory building in your legs over the next 3 months and any flaw in your pedal stroke or position will be amplified when you are on a trainer.

Be sure you are building muscle memory in the correct position by having your bike fitted now rather than in the Spring

If you are one of the really hearty types and refuse to come inside. There is always the Fat Bike !!

Happy NEW YEAR and lets make 2014 a banner cycling year

FITT 1ST ... CANADIAN CYCLING MAGAZINE

Back in September of 2012, I was in Niagara on the Lake at the Cipollini Gran Fondo and happened to end up riding beside Matthew Pioro the Managing Editor for Canadian Cycling Magazine. We chatted as we rode together and I could not help but notice that Matthew's posture on the bike was not ideal and with a few subtle changes could improve his pedal efficiency and comfort.

So I gave him a tip and we carried on with the ride. A couple of months later Matthew contacted me to let me know how much the tip I had given him had improved the comfort and performance of his riding.

Fast forward to Sept of this year, Matthew contacted me again, to see if I would be interested in writing an article on   " Improving your pedal stroke this Winter ".

HOW COULD I SAY NO !!,

So if you would like to read that article, it is in the Dec/Jan issue of Canadian Cycling magazine that just hit the stands last week, The feature article of this issue is on David Veilleux's retirement from the pro peleton at age 25. and yes it includes the tip I gave Matthew. TIP # 1

Sorry I can not reprint the article here due to publication rights. However you can buy the digital version of the magazine online through pressdisplay.com by clicking on this link http://cyclingmagazine.ca/digital-edition/

Here is a picture of the cover

CONGRATULATIONS MIRANDA ON A GREAT SEASON IN 2013

MIRANDA 2013 IRONMAN 70.3 WORLD'S... LAS VEGAS

For a full report on Miranda's 2013 season visit this link

Miranda Tomenson FULL 2013 SEASON REVIEW

Hey Scott, 

I just wanted to e-mail you and thank you so much for your / Fitt 1st's support, and the support of Outwet, this year. You have always gone out of your way to help me. Not only by making sure that I am in the best position on the bike, but also by organizing the Outwet Performance Wear sponsorship. 

My 2013 season included a few highlights such as a recent 6th place finish at Ironman 70.3 Augusta, two 4th place finishes in other Ironman 70.3 events, 3 overall wins in local triathlon races, 1 course record in the Barrie Sprint triathlon and 23rd at the Ironman 70.3 World Championships. I wouldn't have been able to do it without you, Scott. I hope I can count on your continued support in 2014. 

Thank you so much. Oh, and good luck at your new location!

Take care, 

Miranda   

GLOBAL TV AND ' THE MORNING SHOW " WITH LIZA FROMER

On July 11th I had the pleasure of appearing on The Morning Show with Liza Fromer, talking a little about bike fit. I had a thoroughly enjoyable time and  would like to thank Liza, Mackay Taggart, Rylan Vroom and the rest of the Global TV crew for making me feel right at home.

Here's the link to the TV broadcast and check out how good Liza's posture is on the bike. It's perfect!! and we can all take a lesson from her.

                                    http://globalnews.ca/video/709871/knowing-your-bike

By the way, that is my Cannondale Supersix that Liza is sitting on, and it was not adjusted in any way to fit her other than dropping the saddle height.

" WOW " WHAT A BUSY AND EXITING YEAR IT HAS BEEN!!!

I have to apologise to everyone for the lack of updates since I left for the Race Across America (RAAM) in early June, but its been a heck of a busy and exciting year, I've been across the U.S from coast to coast in less than 11 days with Peter Oyler, appeared on Global Television's Morning Show with Liza Fromer, spoke at the inaugural Canadian Academy of Sports and Exercise Medicine's ( CASEM ) Endurance Sports Medicine Conference, wrote my first article for Canadian Cycling Magazine, been to Italy on business, and most recently been asked to join a team from Aerovelo who will attempt to set a new World speed record for a human powered vehicle next summer

On top of all that I just recently moved my Fit Studio to a new location.

Enough about me though...   FITT 1ST athletes and clients have had a banner year and I will be updating everyone on their accomplishments. So stay tuned and check back often for lots of updates.

Please Be Advised

Just wanted to let everyone know that the fit studio will be closed from June 7th 2013 - June 25th 2013, as I will be crewing for Peter Oyler's Solo bid of the Race Across America (RAAM). Keep up to date by following our progress at  http://www.peteroylerraam.com or follow us on twitter at @PeterOyler

Great Cycling
Scott

PARIS - ANCASTER 2013 Cograts to Shannon Hunt, Alan Kriss and Tim Marshall

For over a century the roads of northern Europe have been home to the toughest bicycle races in the world. The most famous of these, Paris to Roubaix, takes place each spring over brutal cobblestone roads that have been preserved in their historic condition for over 100 years.


Inspired by this classic race, the Paris to Ancaster has taken place for the past nineteen years over the roughest farm lanes, trails and gravel roads we can find. Combined with unpredictable spring weather and the largest field of riders assembled in Canada, it has become a classic race experience for everyone from average riders to Canadian Olympians. Riders the likes of Mike Garrigan, Jonathan page, Peter Mogg, Andrew Randall, Olympians, Steve Bauer, Tara Whiiten and Susan Palmer Komar were in the field

The20th Anniversary of this race ran today in cold and muddy conditions and 3 FITT 1ST clients finished in the TOP 20 of this gruelling early season race.

The race was won by Justin Lindine (USA) Redline / NBX  in  a time of  1:43:18 for the 70 km. The top 3 were rounded out by Aaron Schooler (Can) Norco Bicycles - Sri Importing , at 3:43 back and Mike Garrigan (Can) Blacksmith  (3X consecutive winner in 2010 through 2012 ) at, 4:03 back

13 Shannon Hunt (Morning Glory Cyclin) LM30-39 1:51: 58


16 Alan Kriss (Tower Cipollini Raci) LM40-49 1:53: 05

17 Tim Marshall (Morning Glory Cyclin) LM30-39 1:53: 20

WAY TO GO GUYS!!!





 

 

FITT 1ST Cycling TIP OF THE WEEK " HANDLEBAR WIDTH " WHAT'S RIGHT FOR YOU "

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