Getting the right Bike Fit

Based on my previous history of injuries related to the bike I have become a big supporter of a proper bike fit. While training for IM USA in 2004 I hurt my knee by riding in a position that was too aggressive and sitting way too low. I was very fast and very strong right up until about 5 weeks from the race when my knee decided that it had taken enough abuse and was not prepared to take any more.

I had been adjusting my position as I went along without any understanding of what peril I may be putting myself in. When I went to see my sports doctor to get her to tell me that I just needed to back off for a couple of weeks and I would be fine. Turns out that wasn’t the case. I had created such a muscle imbalance that every time my quads were engaged it pulled my kneecap out of alignment. She diagnosed me as I walked into her office. She said turn sideways and look in the mirror. You are all quads and your hamstrings are basically non-existent so we have a lot of work to do. We will start physio right away but racing will be questionable. Turns out that I was not actually able to go through a pedal stroke without incredible pain (drugs or not) for 6 months. Needless to say after almost a year of training my second IM was toast.

Once able to ride again I went out and got myself positioned correctly on the bike by a FIST certified fitter. Leg issues resolved.

When I purchased my new bike this spring I had my shop set me up and rode for a few weeks to get a feel for the bike. At the Team Running Free meeting I was chatting about the need to get a fit done for my new bike. I was told that Rick had set a number of people set up and he was FIST certified. Perfect so I followed up and we set a time to meet. We ended up having some equipment issues and could not do the fit but Rick said I am going to be in your area next week can I stop by your house to do it? I had sent Rick a few pictures of me on my bike and he suggested that I get a shorter stem so I had my shop swap it out. Rick took a number of measurements and analyzed my pedal stroke on the computrainer using HR, Cadence and Power outputs. After making a number of tweaks I was now in a position that was comfortable and one in which I could turn a high cadence. I am a spinner and in races normally average around 100.

After the fit I immediately felt better on my bike. I was able to stay in my aerobars longer and seemed to be faster. As I have raced and trained through the summer it has become more and more comfortable. Previously I would find myself sitting up on the bike because I was uncomfortable. Now I am most comfortable in my aerobars and though I have only raced up to 40k this year I am aero 95% of the time. This has shown in my results as I have become progressively faster and have not had any discomfort or knee issues.

If you are getting a new bike or if you have not been fit previously I recommend following up with Rick and have him set you up. He did a great job for me and I know he will for you as well. Previously I envied those that could stay in their aerobars for hours on end, now I am one of them and loving it. Staying down is free speed and will gain you more time than a new bike or race wheels ever will.

If you are interested in having Rick set you up you can reach him through Running Free or RRWCC@aol.com.