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Help with Bike Fit
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Big
May 9, 12 15:29
Post #26 of 41
(1023 views)
Re: Help with Bike Fit [grubba]
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http://www.slowtwitch.com/...n_the_bike_2416.html
Sorry, Pic didn't post...click here at Kona-top15 men...and look at Pete Jacobs set up on the adamo...
Big
May 9, 12 17:50
Post #27 of 41
(998 views)
Re: Help with Bike Fit [Big]
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If you want...I will check in here 8pm pacific..time...let me know if you want to finish it up tonight......make the changes I said above...lower saddle .25 to .5 cm...lower your arm pads, shorten cockpit length, and get your back flat...do the 30 secs at each cadence...ect..post video and then we will go from there...
by the way let me know what you are feeling....
grubba
May 9, 12 17:55
Post #28 of 41
(998 views)
Re: Help with Bike Fit [Big]
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His seat looks a lot tall then mine - hence he seem to have more room between his knees and elbows. I rode to work this morning and dropped the seat .5cm and also lowered the front (75mm 16 degrees to 75mm 12 degrees). I'll post a vid tonight. On the ride I felt comfortable but did still slide down the saddle. Did feel like I was using my entire leg more but the hip angle still feels too tight or am I just used to too large a hip angle. I do feel very compact - would you recomment tilting the adamo to a -1 degree ?
Big
May 9, 12 18:06
Post #29 of 41
(989 views)
Re: Help with Bike Fit [grubba]
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No...I would say keep the rails of the seat parallel to slightly angled up...which should have the top of the seat tilting down already a litltle bit...don't want to adjust tilt for fit unless it is more or less a comfort thing...don't do this to change bike fit dynamics...Post a video of what you had from your ride...then we will go from there...I am probably going to have you raise your seat back up and move it foward...just a touch..but I want make sure your angle of your foot (toe down) is part of your pedaling mechanics (which is fine by the way)...and not a result of being too tall and steep...
When we are done....you will feel good...you shouldn't have to force a tight hip angle...anyways...post what you have.....
Big
May 9, 12 20:16
Post #30 of 41
(967 views)
Re: Help with Bike Fit [Big]
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I am around...when you get a chance get your gear on and post the video
grubba
May 9, 12 20:31
Post #31 of 41
(959 views)
Re: Help with Bike Fit [Big]
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Thanks Big, I'm at work at the moment. It's 11.30am here in Perth, Western Australia so the soonest I'll do it is when i get home from work. Thanks for being really helpful!! and patient :)
Cheers
Big
May 9, 12 22:06
Post #32 of 41
(947 views)
Re: Help with Bike Fit [grubba]
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No problem...shoot 2 videos then and I can check them in the morning...1 min at 220 watts...30 secs @ 70-75 rpms and then 30 secs @ 90-95 rpms
1st video - how you are now...but leave reach alone..you can probably move the stack up just a touch to keep back at relatively same flatness, and raise the seat .25cm up and .25cm forward
2nd video - Go back to bike fit 3 (where you felt most powerful and comfortable..but lost a little areo)...From there...leave front end alone (stack and reach), but just raise seat .25cm up and .25 cm forward..
at the end of each video stop pedaling and lock your knee (straighten your leg... out at bottom dead center...) for a couple seconds before you get off...
and also make your aero bars flat...not tilted up a little...
which one of these felt better? With respect to power and Comfort? Which one did you feel more relaxed at the given effort?
After this we can wrap up final touches...
Big
May 10, 12 9:48
Post #33 of 41
(890 views)
Re: Help with Bike Fit [Big]
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Just in case you don't get a chance to get more videos back up...or you have found your spot and don't feel like posting, I wanted to summarize process for those that followed...
Bike fit 3 - Where you body self selected optimal power/comfort (it is where you pelvis is stable, and you have muscle balance from front and back of your legs...You can get good tourque/force for hips from your leveage behind the bottom bracket and you are steep enough to spin higher cadences efficiently)...iit is a really good powerful fit...(again I was knit picking a little after that to play around with some things)
This is your threshold for optimal power/comfort and the aerodynamics that go along with it...Your body will not lie to you when you fit yourself under load...From here is where the tradeoff's begin...Could you go higher and steeper to get lower in the front? Yes? But power and/or comfort gets comprimised...The comfort doesn't have to be pain in your junk, but more so a stablity issue...which effects power...
If you spend some time in the Bike fit 3 (and you might be able to move your saddle and foward and up just a touch from there which will give you a litlte better areo profile and roll your hips/pelvis a touch more)...your body will actually adapt to this postion and you will start to relax more into the postion anyways...which will allow you to shrug your shoulders and get your head down..
Being in a good powerful/comfortable postion allows your body to relax so you can be an athlete...
From a training and development perspective...you can spend a lot of time and do some really strong workouts in this postion and become a real strong biker and have the confidence (trust your fit) that you are building the big cycling muscles you are suppossed to...
Spend a year here becoming a strong rider and become in tune with your most powerful cycling muscles...Then it will be much easier to feel where and how you want to gain more of an aero profile......
Again over the course of a year in a good fit as your pelvis relaxes you might be able to come down a touch in front without jeopardizing any power, but don't try to ride through a tight hip angle now, because it will just create tension kill your power...
Anyways...trust your body and spend a lot of time here and you will notice a significant change in your cycling!
grubba
May 10, 12 15:37
Post #34 of 41
(869 views)
Re: Help with Bike Fit [Big]
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grubba
May 10, 12 15:44
Post #35 of 41
(865 views)
Re: Help with Bike Fit [Big]
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http://m.youtube.com/watch?v=oKkNhsud6uM
All done sorry for delay
grubba
May 10, 12 16:39
Post #36 of 41
(847 views)
Re: Help with Bike Fit [grubba]
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http://youtu.be/oKkNhsud6uM
in case the other link don't work
grubba
May 10, 12 18:55
Post #37 of 41
(825 views)
Re: Help with Bike Fit [grubba]
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Big, with regards to which one felt better - Moving the seat up and forward .5cm has helped. But i think it may be just a mental thing. On my ride home last night and before the changes I did feel comfortable and powerful but it felt like I was sitting in my chair at work and pedaling - lots of power but I felt too cramped?? Almost like I was riding a bike set up for someone shorter than me. I pushed 200 watt and it felt very easy so maybe that's how I should feel?. When I got home and made the changes as you requested I felt like there was more room from my knees to my elboes and it also felt like I was getting more power throughout the entire pedal stroke. Less sliding off too! Maybe this is my sweetspot as you call it. I do feel very relaxed up front also. When I dropped the bars to a 8 degree angle I still felt relaxed but I did feel my hip angle change slightly but no negative effects. Maybe a could go even lower at the front? or as you suggested, leave it now and let my body settle into the position.
Thanks again.
Big
May 10, 12 20:22
Post #38 of 41
(810 views)
Re: Help with Bike Fit [grubba]
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Hey...I like the fit...you look good and relaxed...I had you drop the seat on purpose so you could feel that slack postion which provides a fair amount of tourque/force in the form of levereage from behing the bottom bracket...but your right it doesn't give you the allow you that feeling of racing and and picking up your cadence...getting over the top (and rotating around the bottom bracket) feeling that your body will like...it isn't mental...I wanted you to feel different positions around the bottom bracket...this is why I had you spin a low and high cadence under load...You are more neutral/stable/balanced in the sweet spot....Stay there! and spend a lot of time training there...your body will settle into it...I didn't think the last (4.3 was bad at all) but I think if you wait you can get there even more naturally as you body relaxes in the postion...Your areo profile is great...
Remember you true areo postion is what you can maintain when you are fatigued not fresh...so that sweet spot is key...after a couple of weeks leave your front end alone and see if .25cm increase in saddle height gives you an increase in power...without in issues with your hips or feeling like you are having to reach for the pedal stroke...You will know!
Sometimes a a higher stack will actually give you a flatter back and a better aero profile...not to mention it is all about COMFORT and POWER...Wait until next year to mess around with the areo profile if you even feel like you need to...
I just watched a friend of mine average 27mph in a 20k TT..and he looks about like you with the 14 degree stem...(just a touch higher in front)...Big changes on the bike or anything else happen over long periods of time....
You look good in the sweet Spot!
Good Training....
grubba
May 10, 12 20:44
Post #39 of 41
(805 views)
Re: Help with Bike Fit [Big]
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Cheers, you've been a fantastic help. I'm going to lock the fit in and move the stem back to 14 degrees and work on settling into the fit.
I have another HIM on Oct 21 so I'll see how the fit equates to results as the course is identical to the one on the weekend where I posted a 2:20 bike split @ 214 watt. Will update this post then.
Question - is there a way of using this fit to set up my Road Bike as well?
PS. Wife has been thinking i'm a little weird posting videos of myself on the bike but she would never understand.
Big
May 11, 12 8:07
Post #40 of 41
(753 views)
Re: Help with Bike Fit [grubba]
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Your welcome...
By the way...your could use your measurements to get you started on your road bike, but I always use the more dynamic approach...
Start with your saddle postion...on a little bit of the conservative side...go do some cycling under load...low cadence with some good torque and then high cadence...95 to 100rpms...feel where your body is trying to go to set your for/aft postion...get your seat underneath you for optimal comfort and pelvis stability...
Then you can raise your saddle height in very small increments (.25cm at a time)...Keep doing this if you feel like your are gaining power (and you bike is feeling lighter so to speak)...make sure to do it under load though..
Once your get to where the seat is really jamming up into your junk...bringing it back down to the last spot it felt good...
Then set your bars for comfort...With a road bike...depending on the seat you ride you really do get a little more versitility with the different hand positions...and being able to move to different parts of your seat...
But the fitting process is not all that complicated....Your body is very good at self selecting stable and powerful postions...Using these positions when training on the bike take your cycling to a whole other level...
Because you spend day after day repeating good movements patterns...and it makes it so much easier to build power and speed from here....
Just remember to listen to your body...numbers are just that...and they have limitations...They give us a range, but they won't really tell us what is happening from a functional perspective inside our body...
and by the way...If you were to get set up on a Retul System you would find out that your TT bike fit falls right in the middle (optimal) range for every measurement...or pretty dang close...
grubba
May 11, 12 17:20
Post #41 of 41
(721 views)
Re: Help with Bike Fit [Big]
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Thanks again Big much appreciated!!
Time to start training again.....
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The New Specialized Wind Tunnel
Will this be a game changer for Specialized, in both sales and product design, or will it not move the sales and design needle versus those in Specialized's competitive set?
Yes, Game Changer
Minor move forward
Won't budge the needle
