Bike Fitting and Technique Evaluation

Last Friday, I went to see Robert Wilhite for a bike fitting and initial technique evaluation. The Client Comments at his site MyCycleCoach.com are quite bold, and my impression is that they are not overstated. Robert is a true teacher. The fitting was educational as well as functional. The evaluation was enlightening and instructional. If someone is considering a bike fitting or an initial evaluation, I highly recommend that they are done at the same time. The two processes mesh well together, and you even get a discount.

The fitting... this is my recollection, technical accuracy may vary....

First, the cleats on my shoes were adjusted so that the ball of my foot aligns properly over the pedal axis. Next, we adjusted saddle height, position, and attitude to accommodate my specific frame and bio-mechanics. With the cranks aligned with the seat-tube and pedals level, the bottom of my pedal stroke was located. Presumably this has something to do with correct saddle height. A plumb bob was used to assess the relationship between my knee and the axis where the pedal meets the crank. I don't fully understand the measurements taken and the bio-mechanics involved, but the process really makes sense.

With cleats, drive-train, and saddle in proper proportions, I'm sitting almost 2 inches higher and some distance further forward. ...and my saddle is level now... :-) ... My lower body is happier now, but the top tube seems to have gotten shorter. To get more room in the cockpit (..and maybe other reasons..), my stem was inverted. The goal was extending the distance between saddle and bars, and a side effect was to increase the saddle to bar drop. My unskilled measurement is 5.5 inches from level top of saddle to the middle of the handlebars at the stem. The angle of the bars and location of the brake hoods were adjusted for proper arm/wrist position. Our goal was to setup this TT frame and fork as a road bike, and in the process, we created a riding position suitable for TT conditions. Time and experience will tell if I have the flexibility and the stamina to ride in an aggressive stance for the longer road rides. I can't wait to find out...

The evaluation... I'll spare you the play-by-play on this one, simply sharing the primary take aways...

Throughout the fitting, Robert explained the bio-mechanical reasons for positioning certain bike parts relative the location and motion of certain body parts. This discussion continued into the evaluation in which Robert pointed out a few fundamental principles and practices, promising to immediately improve rider performance. He corrected my posture, instructing me to arch my lower back pulling my sholderblades back. He explained that this engages my core muscles (hips, back, abs, etc) bringing weight off of the hands and upper body and establishing control over the center of gravity of bike and rider. I learned the significance of my lateral knee position while pedalling. By allowing my knees to drift outward, I was forcing the work to my outter leg muscles, not benefiting from available power from the inner muscles. By adjusting the pedal stroke so that the knees are laterally parallel or inside of the foot position, the inner and outer leg muscles are enaged, and increased power is realized. Finally, Robert tried to teach me to pedal in a circle, applying power for as much of the 360 degress as possible. I have work ahead to improve my pedal stroke, but Robert gave me the tools and drills for me to make it happen.

In a nutshell... I walked away with a bike that actually compliments the size, shape, and movement of my specific body, my technique has been immediately corrected in the area of posture, and I have a clear path to generate more power and speed by simply correcting my motion.

This was a great experience, but there's a loose end ... what about the test ride? ... sadly, it hasn't happened yet... I spun for a few during the evaluation, so I know that the setup feels comfortable... but the road test is what really counts... stay tuned.... :-)