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Re: Road fit protocol [John Cobb]
John Cobb wrote:
I noted over the years that setting the seat position to make the crossover point at 12 o'clock seemed to consistantly give more power.


That assumes a consistent ratio of muscle strengths and usage from one rider to another. As a coach of sprinters and climbers I find I have to alter saddle positions based on how they ride and the strength ratios of the stronger muscle groups. I guess in a forum full of time trial riders it makes sense to talk about power in it's generic form, but in a sport where people are paying big bucks on equipment it makes far more sense to find that optimal balance based on the individual.

A little side note: As this is a thread about finding a fitting protocol, what I'm talking about really doesn't fit in. There are plenty of fit studios that will take a few hours and put a rider into a "perfect" position based on whatever method they use - for that there must be some form of protocol. I start with the individual, working on the pedal stroke, muscle firing order and limiting duty cycle of each muscle group. With that established, using muscle groups in isolation gives a very clear picture of how position on the bike changes the output. Working at the gym, using machines to isolate muscle groups the ratio of strengths becomes even clearer. With that, and their riding style I look for a position that offers the best balance. As I've said, it's not something you can do in a few hours, but there are significant gains to be had.

In doing a basic bike fitting I look for a position that allows the rider to relax their quads at 3:00 (with the pedals stopped) and put their upper body weight onto the pedals using the glutes, while taking almost all of the weight off their hands. I use the example of sitting in an office chair, if your center of gravity is over your feet, your glutes hold you up - you don't see people sitting in chairs firing their quads all day. If you move your feet back and then lean forward, as soon as your center of gravity passes where your feet are on the ground your quads come into play (or you fall on your face). If you move your feet too far forward and lean forward your hamstrings pick up tension. When transferring your body weight to the pedals at 3:00, there's no advantage to having the other muscle groups working, if anything there's the disadvantage of increasing the duty cycle of the other muscles. Keep in mind that any muscle group that goes much beyond a 40% duty cycle is anaerobic by definition - blood flow doesn't happen under tension. This is why so many people claim their quads burn when they climb, it has little to do with power output, they simply haven't learned to limit usage of the quads...
Last edited by: Ti Designs: Jul 8, 11 12:27

Edit Log:

  • Post edited by Ti Designs (Big Pines) on Jul 8, 11 12:27