Training: Bikefitting for road cyclists - Bikefitting: Sit comfortably and still cycle fast

BIKEFITTING - what is it?

Bike fitting means adapting the bike to the rider. First, the ideal riding position is determined, specifically the position of the hands, feet and buttocks - i.e. the contact points with the bike - in space. Once the position has been determined, the appropriate frame and add-on parts are selected. The static measurement of the extremities is followed by a dynamic measurement and observation using 2D or 3D video analysis and other tools. The costs for a fitting start at 5O and range up to over 4OO euros.

SHORT & SHORT

The positions and recommendations that our athlete received from the fitters vary considerably. Our conclusion: If you don't have a problem, you don't need to see a fitter. However, professional help can be worthwhile if you are in pain, as well as for those striving for efficiency. We were particularly impressed by the fitters who assess the quality of your stride and offer personalised training tips.

WHICH FITTING DO I NEED?

Basic adjustment of the wheel
The introduction to bike fitting. The aim is to find the basic position and recommend the frame size and add-on parts. A good bike dealer can also do this.

Switch off pain
Depending on the complexity, it will depend on the fitter's experience and tools to find and eliminate the cause. Some things are obvious (see table on page 64), others are not. A dynamic fitting with video - or even better 3D data capture - enables precise movement analysis and makes incorrect posture objectively visible and comparable. If choosing the right saddle causes lasting problems, you should visit a fitter who has a lot of problem-solving saddles on site and works with a pressure measuring film to document differences.

Step optimisation, increased efficiency
More watts on the chain with the same effort? More efficient pedalling requires the pedalling power to be analysed using special measuring devices or power meters.

Aero-Fitting
For competitors who are seriously working on their speed. Requires tests on the cycling track to measure pedalling performance in relation to speed under controlled conditions. Some service providers offer a special aero fitting.

HOW DO I RECOGNISE A GOOD FITTER?

Fitter is not a protected term. Anyone can call themselves a fitter. That's why you should look at a fitter's credentials, background and qualifications. The origin reveals something about the focus of the work: physiotherapists, sports scientists, bike dealers and orthopaedic technicians - to name just a few typical qualifications - may have qualified as fitters. In the case of persistent problems, it is advisable to choose a fitter with as much experience as possible - these are likely to be people who do fitting full-time and not just occasionally when a bike needs to be sold.

There are various ways to qualify as a fitter. Fitters offer courses for fitters; manufacturers train and qualify in-house (e.g. Specialized, Shimano). Training is also a business model for fitting tool manufacturers. A typical course lasts two days per level and requires no prior qualification. Certification is therefore not a major hurdle.

SICI - training system developed by the founder of Fitting, Ben Serotta. 479 fitters are currently listed as certified, most of them in the USA and two in Germany. The courses last two days each.
ISCO - International School of Cycling Optimisation (run by Gebiomized, manufacturer of fitting tools, made-to-measure saddles and insoles). Three-stage certification process; 520 participants have achieved Level 1, 30 per cent of whom have attended German-language courses, around half of which are attended by Belgians and Dutch.
IBFI - Umbrella organisation that certifies fitters on request. 4 levels; awarded according to a points system that assesses training, conference attendance and the like. Around 60 fitters worldwide are organised there so far.

TIPS FOR SELF-HELP

Saddle choice
Numb in the crotch? Doesn't have to be. There are many different saddle shapes. Don't rest until you've found a suitable model that gives you stable support and doesn't pinch. Some fitters (photo: Radlabor) have a large selection of saddles in stock.

Training
Your body sets the limits of your riding position. If you invest in strength and flexibility, the racing bike position will become much more comfortable. Pay attention to exercises that place asymmetrical loads on the body, as this is exactly what happens on the bike.

Have the courage to experiment!
Get yourself an adjustable stem and play with it on the roller. This will help you find out what feels good for you and your pedalling. Once you are happy with the position, look for a suitable stem. There are lengths from 60 to 150 millimetres and angles from -17 to +17 degrees.