TRIA Orthopaedic Center Your Cycling Blog

By Chris Balser
Bicycle Fit Guru
Minnetonka Penn Cycle
Chris has been fitting people professionally for more than 20 yrs. His doctoral studies include anatomy, physiology, biomechanics and kinematics. He is a teacher and student of yoga philosophy, teacher training, and yoga therapy. His qualifications include Wobble-Naught (WN) Certification, Specialized (SBCU) BG bicycle fit with Dr. Andy Pruitt, Serotta International Cycling Institute (SICI), Fit-Kit, BIKEFIT, Bike CAD, and Body Mind Centering

Professional Bicycle Fitting Services

Bicycles are symmetrical, fixed machines that force the human body into an unnatural position and movements. Gravity, balance, and alignment are completely reorganized from standing, making comfort and efficient positioning difficult to find, subjectively. 

It is normal to think that your bike fit is “good” based on experience and what is familiar. Unfortunately, we endure sore feet, back, hands, butt, knees, neck, shoulders, etc., because these symptoms are common (not necessary) to cycling.

It is possible to go faster, longer, with less effort and more joy, by simply reducing the friction between human and machine. 

How?

Balance:

Your weight distribution is adjusted by manipulating saddle and handlebar positions relative to the bicycle bottom-bracket. In general, a lower handlebar, forward saddle equals increased hand, elbow, shoulder and back discomfort; higher handlebar, rearward saddle adjustments shift weight towards boot, low back and hamstrings.

My experience suggests that balance is entirely individual, based on size, morphology, history, limb-ratios, discipline and objectives. 

Muscle Function:

Proper balance and optimal muscle function are closely related. When a cyclist starts riding with 100% energy, the distribution of that energy will impact power and endurance. 

Optimal fucction includes, but is not limited to, the muscle recruitment patterns/sequence determined appropriate by the scientific community.

These are a function of integrating correct hip, knee, ankle, elbow, shoulder, and wrist angles with good balance.

Symmetry:

The evidence that we are not symmetrical is seen in a full-length mirror. These differences are seen in arch height, leg shape, hip position, shoulder height/angle, etc. Modifying equipment for optimal interface is what separates the men from the boys in the Fit-Community. 

Equipment:

I tend toward excessive; so let’s narrow our focus to Shoes and Saddles.

Cycling shoes should be comfortable, from the moment you try them on.  If they are not comfortable when standing in a store, you can bet they will be less fun on the road/track/trail. 

Select a shoe/pedal combination that is appropriate for your riding – Road, MTB, Tri, etc.

Check between the big- and little-toe knuckles for constriction, and ensure your heel does not pull out of the shoe when lifted. 

Tight Shoes = Numb Feet

Use Caution when offered insoles. Feet are extremely unique, most over-the-counter insoles are not, and the wrong interface can cause discomfort/injury. Podiatrists are the only people I would trust for foot modification, which is exactly what happens when an insole has arch that is too high, long, or in the wrong location.

Saddles are getting better, but what is great for me may not rock your boot.

The best way to choose a saddle is through trial and error. The butt measuring devices do not predict pubic bone pressure, pelvic angle, and/or ischial-taper for saddle selection. 

There are a number of good fitters in the Twin Cities area, though experience is a must. Your selection should tell you how long they have been fitting, have a good reference list, and provide some form of guarantee.  

Peace,
Chris

Bike Fit,Injury prevention,Minnesota Bicycle Festival,Nature Valley Grand Prix,cycling,road cycling   Tags: Chris Balser,   Comments Off  

As the season progresses, so do our aches and pains. When we begin powering up our training volume, new pains tend to rear their ugly heads until they becomes unbearable. One of those that is typical of increased mileage is knee pain. No stranger to the cycling world, pain around the knees can subdue even the most experienced cyclist.

With the increase in pain comes the increase in blame. Many riders feel that it could be a variety of imperfections within the equipment, but the answer is usually within the riders themselves. This week’s answer comes from Cindy Schlafmann, PT, SCS, ATC, who just happens to be an Ironman triathlete in her spare time.

Typically, early in the season, cyclists start doing too much too soon and fail follow “The 10% Rule.” The recommended increase is no more than 10% per week. Often, the cause of knee pain is pushing too hard of gears and using more quadriceps (front of the leg) power rather than a more balance pedal stroke, which would use the pull of the hamstrings (back of the leg) and gluteal (butt) muscles.

Focus on a smooth circle during the entire pedal stroke rather than on just the push down. You can think of trying to scrape mud off the bottom of your shoe on the stroke between 9 o’clock and 3 o’clock if you think of the pedal stroke as a clock.

It would be recommended to keep the gearing lower and focus on higher cadence of >90 RPM(revolutions per minute), as well. Including hill repeats too quickly at the beginning of the season can also put increased strain on the knees if your strength is not yet there.

Another cause may be improper bike fit with the seat being possibly too low, which would cause more strain on the front part of your knee. I also recommend working on strengthening your core including lower abdominals, gluteal and hip muscles to help with balance throughout the trunk and legs.

We appreciate the help that Cindy has lent us in this week’s post. Stay tuned for more helpful information from the sports medicine specialists at TRIA Orthopaedic!

Bike Fit,Cindy Schlafmann,Knee Pain,MBF,Minnesota Bike Festival,NVGP,Nature Valley Grand Prix,Sports Medicine,TRIA,cycling     Comments Off