Cycling and Endurance Sport Training Information - Is Your Bike “Fit”?
By Adam Baskin M.A.

   Has some aspect of your bike simply never felt “right”? Have you ever experienced back, neck, shoulder, or wrist pain when riding? Knee, foot, or ankle pain? Are you looking to maximize the comfort and performance of your bicycle? Whether you are a recreational or competitive rider, proper bicycle fit is critical to insure comfort and efficiency, making every ride a little more enjoyable. Proper bike fit, in tandem with improved pedaling technique, will allow you to ride faster, longer and more efficiently. For triathletes and time-trialists who are concerned with maximizing the results of their training, proper bike fit will help one find an aerodynamic position which doesn’t compromise power output or comfort. The longer the event, the more critical it is to be comfortable and efficient.

   If you have had or have recurrent foot, knee, back or hip problems, it maybe a result of improper bike fit. Serotta Certified bike fitters use proven principles of bio-mechanics as well as Computrainer Spin Scan to find the position most conducive to one’s riding style, as well as reducing the risk of injury. When positioning the rider on his/her bicycle, one should start from the foot up, first checking cleat placement and alignment. After positioning ones cleats, one should assess fore/aft positioning and the amount of knee flexion, both of which can be adjusted to meet the requirements of your specific event. Optimizing fore/aft positioning and seat height (knee flexion) are critical to ensure optimal muscle recruitment and reduced shear force at the knee. Computer Spin Scan allows one to further analyze the mechanics of your pedal stroke, breaking down your force production into 15-degree increments, % wattage, and efficiency of right leg versus left leg, identifying any dead spots or imbalances present during the pedal stroke cycle, all in real time.

   Insuring that you are properly fitted on your bike can be a crucial component in improving your performance and having an injury free season. Not only will you enjoy the time you spend on your bike more but you will be able to produce more power, reduce pain and fatigue, and maximize efficiency in whatever endeavor you train for.

    Adam Baskin, M.A.(Clinical Exercise Physiology) is an Exercise Physiologist/Cycling Specialist and a USA Cycling Expert Coach. He is a Category 1 rider on the road and track and he currently rides for the Orlando, Florida based amateur team, FORD Cycling (but he is open to TT3 offers!). He works at the USA Triathlon National Training Center, Clermont, FL, where he is the go-to person for all cycling issues. His job duties include V02 max testing, lactate threshold testing (YSI), rider positioning (bike fits), coaching and cycling presenter at USA Triathlon coaching certifications. You can contact Adam Baskin, M.A. online at adam@peakscoachinggroup.com.