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EXTRAS

Training tips

The more you ride, the more a proper bike fit will affect your comfort and performance. A high quality bike is a major investment that can last for years. A proper fitting by a knowledgeable shop is an invaluable investment in your riding experience. A proper fit starts with the cyclist.
   Numerous bike fitting formulas exist in our cycling universe, such as the ever-respected Greg Lemond formula or the popular Fit Kit®. There are always exceptions to these rules, however; depending on formulas alone leaves room for error. Start with yourself.
   Be clear about riding objectives and you will save yourself hours of agony in the saddle. Before you get a fitting ask yourself the following questions:

• Do you desire to improve your performance or to increase your comfort?
• How flexible is your body?
• How sensitive are you to changes in your riding position (saddle height, and position, bar height and so on)?
• What makes you uncomfortable?
• What is your perfect riding position?
• How willing are you to change your riding habits? Getting clear on your answers to these questions dramatically increases the odds of success. Get good advice.

The better bike shops have a specialist who performs their fittings. Ask for that person. Then ask them a few questions.
   Can they relate to your problems? Look for someone who understands the kind of riding you do. They should be willing to show you how to achieve your goals. Above all, they should listen well. How do they perform their fitting? A good fitting should start with a personal interview and some kind of measurements (probably of you and your existing bike). It should include some verification of their recommended fit either on a bicycle fitting machine or a wind trainer. With the right chemistry, you and your fitter can work magic. Fittings typically take one to two hours. Most shops charge $50-100 for a fitting and include this in your bike purchase. It is one of the best investments you can make in your cycling future.

Listen to the "Coach Inside" When you are sitting on the sizing cycle or the wind trainer during a fitting, if it doesn¹t feel right, it probably isn¹t (see the sidebar "Science of Fit"). It is crucial for you to feel how your body reacts to your riding position. This is called "listening to the coach inside." Don't be afraid to share your feelings with your fitter. Take your time to get the right fit and don't rush the process. After all, this is your bike, it should fit you.

Get a better fit on your existing bike In many cases, the recommendations from a good fitting can guide you to low-cost changes in your existing bike. Bike shops offer a wide range of cranks, seatposts, saddles and stems which can let you radically change your riding position on your existing bike. You need to install a 60mm stem to get a proper fit (instead of a typical 110mm stem). You and your shop can choose the frame and component sizes which optimize both fit and handling.

. Defining "Close Enough" We have never found a good answer to why FitKit® makes a recommendation down to the millimeter (e.g., "Your ideal top tube length is 538mm"). Most people cannot detect a 5mm difference in top tube length. Your ideal fit (the combination of frame geometry, stem position, saddle position and crank length) can change as often as the terrain you ride on. The best bike fitters cope with this by helping you locate your "sweet spot". Your sweet spot is the riding position closest to your most normal comfortable riding position. A good fitter will recommend a sizing which allows you to adjust components freely. Fitting will always remain as much art as science. With careful thought and close work with knowledgeable advisor, you can multiply the benefits of your investment in your bike. Nothing else will do so much for your riding pleasure or your performance.

THE SCIENCE OF FIT The folks at USA Cycling in conjunction with Computrainer have invested thousands of man-hours to improve performance through proper riding position. They put the rider on a Computrainer (a computerized training system), selected a fixed workload and measured the rider¹s heart rate in different positions. They found the most efficient riding position was also the most comfortable, resulting in a lower heart rate.

SORE BUTT? The sore bottom has plagued riders since the beginning of time. If this is your problem, you'll find your saddle choice just part of the solution. As you start the ride with fresh legs, pedaling lifts you partially off your saddle relieving pressure from the buttocks. When your legs tire, you sit longer, hence you butt gets sore. Physiologists have learned, the ideal fit uses two main muscle groups in your legs - the hamstrings and the quadriceps. A poor fit causes one of those groups to be overused. The result? Your legs tire faster, you sit sooner, leading to a bothersome bum. Often, simple changes to your stem height, saddle height, saddle position and saddle angle can improve efficiency and endurance, allowing a longer, more pleasurable ride.

Richard Schwinn is founder of Waterford Bicycles, and grand son of Ignaz Schwinn. He is a Bicycle Federation of Wisconsin Board member. Reprint with permission from BFW. He can be reached at www.waterfordbikes.com/