Tag: bike fit

Aches and Pains When Riding? Consider a Bike Fit!

If you’re like me, and most of the riders I know, you have some sort of issue with some part (of your anatomy) when riding. Sometimes it’s numbness in the nether-regions, sometimes it’s numbness in the hands, sometimes it’s burning in the feet and sometimes it’s some other nit somewhere else.

In the past I’ve dealt with several of these problems. Thanks to finding the right equipment and most importantly finding the right fit, though, that hasn’t been the case. Until recently…

Last year I ordered my first (and only) Project One bike from Trek: my boy Blue. Yup, that’s him below.

Blue, the wild mustang of Markleeville, named after Blue, one of leaders of a band of wild horses in the Pine Nuts.

It was an awesome experience, made even better thanks to the collaboration I had with Big Daddy’s Bike, Ski & Board (aka Big Daddy’s Bike & Brew I believe) in Gardnerville, NV.

Keith and crew did an awesome job helping me pick certain parts and speccing the bike and of course they assembled it as well. We pretty much nailed it! We did the basic bike fit — you know, elbows bent, not too extended in the cockpit, knees over the spindles using a plumb line — all that stuff, and the bike felt really good. I then double checked some measurements on my Domane and tried to replicate those as best I could on the Emonda.

After several thousand miles, however, I was still getting too much numbness in the hands and so I decided to quit putting off that professional bike fit.

I had one many years ago when I lived in the Bay Area and it was during those sessions that the bike fit technician suggested (among other tweaks) that I should invest in Speedplay pedals. Those pedals allowed for more set back than most (there’s a special plate that helps).

I have really long (14.5) feet and was getting too much hot foot because, as it turns out, the spindle was in front of the ball of my foot, thereby putting too much pressure on the toes and the nerves therein. I’m still riding Speedplays today and have been able to find some Euro size 15s that are Speedplay (aka 4-hole) specific, so no more need for that extender base plate and therefore the stack height that goes along with it.

Fast forward to today; last week to be more precise. After doing a bit of research I decided to go to Barton Ortho and Wellness in South Lake Tahoe, and I wasn’t disappointed.

Blue and I met with Harrison, a physical therapist and professional bike fitter. After a short interview it was on the bike for a look-see.

Harrison set up lasers to check knee alignment first and noticed my knees were coming in towards the top tube on the upstroke. We then checked my feet – yup, I’m a pronator – happens when we get older. Those arches go away. Some shims inside of the shoes and a re-check and it was much better.

We then took a look at my knee extension and seat position. Guess what? My seat was just a bit too high (we dropped it about 1/4 inch) and the nose was down 3 degrees. Both of those things made me put more pressure on the hands. And, as it turns out, that seat position was also putting a bit too much stress on the hips and lower back. Ah, that’s why the sore lower back maybe? Notwithstanding the knee issues it could cause… Seat down, nose up. Good to go.

A Bit of “Table-work”

Off the bike I got and on the table I went for a leg length and flexibility check. Both legs measured the same length so that was good. Flexibility was pretty good too but Harrison did notice some tightness in the left hip as well as the right ankle. A couple things to work on, certainly.

Next…I have a follow up appt. in the coming week and among other things I’m going to get fitted for some orthotics and report back on how things are going so far. Unfortunately, due to the smoke, I’ve not been able to ride outside but thanks to FulGaz (see last week’s post) I’ve managed to test out the new fit every day.

Here’s What I’ve Experienced so Far

While hand numbness is still there it’s MUCH LESS than it was. With my upper body size I put more weight on the bars than those of you who are much lighter and that’s not going to change. What could change, though, is my abdominal strength. Another reason it’s good to talk with a professional: I’ve been working on the lower back thinking that pain was due to lack of strength there. On the contrary, and somewhat counterintuitively, it’s my abs that need the work.

In other news…Back pain? Gone! Power? Up! Left/right balance? Better! Connection to the bike over all? Much improved! Oh, and the price? $250.00. For both sessions.

A bargain IMHO.

So if you are having some of these same botherations than you too are a candidate for a professional bike fit.

Get one and there’s no doubt you’ll be more blissful on the bike!

Let me know how it goes.

Smoky Where You Are? Here’s How You Can Mix Things Up

I’m a California boy, born and raised, and like you I suspect, have never seen anything in my 56 years like we’re seeing now with these fires. I’ll leave the hows and whys to the scientists and instead offer a glimpse into how I’m continuing to ride as well as what else I’m doing to stay engaged and fit.

The FulGaz French Tour

This tour has been my primary source of entertainment since the end of August. BTW, I’ve previously published a handful of posts that mention FulGaz so check those out too if you’re so inclined. It’s a great application and currently it’s even better with the addition of the FulGaz French Tour.

The Tour kicked off on August 28th, the day before the Tour de France started, and the idea, as you can imagine, is to ride twenty-one (21) stages by September 18th. Virtually. Just like the “real tour.” Not the same stages, no (there are some), but no less challenging, at least so far.

Last week I climbed over 17000 feet, with all but 3000 of it from the smokeless confines of Chalet Schwartz here in Markleeville!

Quick chest thump…

Thanks to the extra climbing that comes with the FulGaz French Tour, I was numero uno in climbing for the week in Alta Alpina’s 2020 Social Distancing Road Race Series. Sweet!

So far I’ve ridden the following stages:

  • Stage 1, Col de Turini – 9.29 miles, 3555 feet of climbing
  • Stage 2, Monaco Grand Prix Circuit – 16.21 miles, 1089 feet of climbing
  • Stage 3, Col du Galibier – 11.17 miles, 3998 feet of climbing
  • Stage 4, Harrogate Street Circuit, UCI Worlds 2019 – 8.48 miles, 821 feet of climbing
  • Stage 5, Luz Ardiden – 8.39 miles, 3379 feet of climbing
  • Stage 6, Ninove to Ghent – 23.03 miles, 785 feet of climbing
  • Stage 7, Lac de Cap de Long – 8.39 miles, 3398 feet of climbing
  • Stage 8, Els Angels – 9.05 miles, 1490 feet of climbing
  • Stage 9, Col du Chaussy, 6.19 miles, 2457 feet of climbing

I’ve still got eleven (11) more to do by September 18th and those stages include the Col d’Aspin, the Col d’Izoard, the Tour of Romandie TT, Six Laps of London, the Col du Telegraphe, and Mont Ventoux (that one’s going to be the hardest and longest I fear). It all wraps up with the Alpe d’Huez!

A challenging stage race to be sure. Oh, and did I mention that there is live tracking as well as stage results for each stage, and a GC too? After nine (9) stages I’m 94th out of 115; 11h 41m 44s of time on the bike so far. The leader of the GC after the same stages: 6h 26m 13s. Overachiever!

Other Options

Don’t forget strength training! I try to get two (2) workouts in a week, focused mostly on my upper-body and core. In the above pic are some of the systems of suffering I utilize. Take note of the red medicine ball, a “no-bounce,” which among other things lets me do squat and slams without the ball bouncing up and hitting me in the mug. Some Bowflex dumbbells, an inexpensive bench, a regular medicine ball and some kettlebells are the other items you see.

On the cycling and running front there is of course that ol’ standby, Zwift, which has certainly been getting a lot of press (and paying heavily for it I would imagine) during the Tour de France. I’m so thankful for my DVR – watching all of those commercials would be painful.

I’ve recently started using TrainingPeaks and it too has workouts of which one can partake. Coincidentally, I’ve been reading “Training + Racing with a Power Meter” by Hunter Allen, Andrew Coggan and Stephen McGregor and it syncs up nicely with TrainingPeaks.

Wahoo’s application has some “good grinds” (not the food kind, sorry) too and there are myriad others, including TrainerRoad and Strava. And, here’s an article from PC mag that provides some additional data.

I should mention that the FulGaz French Tour allows riders to do more than one stage a day, and out of order, if you so choose. I’ve taken advantage of this on a couple occasions by doing a flat(ter) warm-up stage before a climbing stage. A double whammy!

Some Additional Suggestions

Especially if you’re going to put in some long rides/hours on the trainer:

  • Extra kits, or at least a jersey, depending on how much you sweat, that are accessible from the bike so you can change mid-stage if you need.
  • Same with water – fill some extra bottles beforehand.
  • Food is good. I made a turkey and cheese sandwich after one stage and to save time ate it during the next stage. It also made it feel more like I was doing a “real event.”
  • I hooked up a portable A/C unit because without it, things got a little steamy in the cave. Combine it with a couple fans, especially if you have a smaller workout room like I do.
  • Lastly, speaking of fans…I just started doing this and it works well: Put a fan behind you and one in front. That backside breeze lessens the drips and it just feels nice.

One last bit of advice: Get a bike fit. I spent a couple hours doing just that yesterday. The fitter, also a physical therapist, made some adjustments to my seat and my shoes and after just one ride I can already feel the difference. The jury is still out on whether or not what we did is good enough or if I need more; time will tell. Still, it was something I had been avoiding because of the time it takes but I thought why not do it now? it’s too smoky to ride outside anyway!

What about you? What are you doing? Any suggestions for your fellow readers? Let us all know by commenting on this post.