Getting The Most Out Of Your Bike Fit
Bike Fit
Christchurch, NZ describes itself as the city of cycling. With the increasing network there are more road trails separated from roads for 2 wheeled enthusiasts to enjoy. Certainly with the variety of terrain -flat, off road tracks, down hill mountain biking, sweat inducing up hill and forest trails – there is something for everyone.
Sometimes, however, discomfort whilst riding can hinder one’s enjoyment. Bikes are generally of a similar design but they can be adjusted so that they fit more comfortably to the rider. Seats can be changed, handles tilted or adjusted, padding increased and shoes modified all to give increased comfort whilst exploring the trails.
It has been said that it is possible to make a small bike bigger but very difficult if not impossible to make a large bike smaller. This should be considered when purchasing a bike.
Are you Sitting Comfortably?
There has been an online, worldwide study where 849 participants were surveyed using a questionnaire. It was found that bike fit improved comfort and performance. 69.5% of people who had a professional bike fit had improvements in cycling performance. For the participants that used a bike fitting service having a comfortable body position while riding was found to be twice as likely. This continued even with multiple rides during the week (Quesada et al., 2019).
Saddle Position and Overuse Injuries
Iliotibial band (ITB) pain accounts for 15% of overuse injuries in cyclists. ITB pain was thought to be as a result of friction of the ITB over the bony prominences of the outside of the knee. However, it is now thought to be more to do with compression of the ITB onto the highly innervated fat pad at the same location.
In a study by Menard et al., 2020, 10 cyclists with no previous history of knee pain were compared. The saddle of the static bike they were tested on was positioned forward, in the middle and backwards and they were asked to peddle for a period of time. What they found was that the hip joint angle had a large influence on the compression of the ITB. They also found that compressive forces were highest when the hip was extended and adducted (moved towards the centre – like when you bring your feet together) and the knee was in internal rotation (turning in) and extended (straight). This occurred when the saddle was set back.
Low Back Pain and Bike Set Up
Having the bike set up well helps prevent low back pain whilst in the saddle. During cycling the rider’s position should reduce aero-dynamic drag and to achieve this the rider adopts hip and lumbar (lower back) forward bend. It has been found that pelvis position, amount of reach to the handlebars and spinal forward bend influences back pain. Altering seat stem length, saddle position and tilt as well as handle bar height is the key to success (Marsden et al., 2010).
Shoes, Insoles and The Cyclist
As with many sports, what you wear on your feet can influence your performance and comfort for the duration of the activity. Have you ever felt that you seem to lose power as you push through the peddles or wondered if your technique is affecting your speed? Do you get a numb foot or pain in the back of your heel when you ride? It could all be influenced by your foot position, the shoes you are using or the insoles inside the shoes.
In a study by Bousie et al (2018) 23 cyclists were evaluated to assess the effects of off the shelf orthoses of varying hardness on the area of pressure through the sole of the foot and how the riders felt using them. They found that different hardness of the orthoses influenced how much pressure was put through the foot as a whole. They also found that when there was modification to the anatomy of the orthotic (putting padding in specific areas of the orthosis), there was an associated influence on where the pressure was going to in the foot. These findings indicate that the shoe is important in cycling.
What to Expect When Having a Bike Fit
You will be sent a form to complete before the assessment asking questions about what you are riding and how often.
Once you arrive, your bike will be placed on a static trainer (it is important the size and make of the bike is known prior to your arrival in case special tools/skewers are required). Then baseline bike set up and your leg measurements are taken.
A movement screen will be performed. This will include hip, knee, ankle and spine range of movement and muscle length assessment.
A slow motion capture video will allow a full assessment of you riding the bike. From this point any adjustments are made, re-videoed and modified as required.
How Much Does a Bike Fit Cost?
There are options available out there and technology is allowing technicians to provide assessment with increasing ease. Utilising a physiotherapist will allow for a full body assessment as well as a riding position assessment to ensure the very best outcome. Often there is a ‘bedding down’ period in which the rider will trial the new position for a couple of weeks and then a review can tweak anything that may not be optimal. This ongoing relationship is paramount to success.
At Inspire Motion Physio, a bike fit is $200 and this includes a full body and bike set up within 90 minutes.
What Happens After I Leave?
You should feel better and enjoy your bike more than ever. If it worsens then you will need to revisit Emily and she will make any adjustments – all included in the original fee.
If you think this is for you then call 0210395485 or go online at www.inspiremotionphysio.co.nz and book a ‘bike fit’ appointment today.
References
Bowsie, J.A., Blanch, P., McPoil, T.G. and Vicenzino, B. (2018) ‘Hardness and Posting of Foot Orthoses Modify Plantar Contact Area, Plantar Pressure, and perceived Comfort When Cycling’, Journal of Science and Medicine in Sport, 21, pp. 691-696.
Marsden, M. and Schwellnus, M. (2010) ‘ Lower Back Pain in Cyclists: A Review of Epidemiology, Pathomechanics and Risk Factors’, International Sportmed Journal, 11(1), pp. 216-225.
Ménard, M., Lacouture, P. and Domalain, M. (2020) ‘Iliotibial Band Syndrome in Cycling: A Combined Experimental-Simulation Approach for Assessing the Effect of Saddle Setback’, The International Journal of Sports Physical Therapy, 15(6), pp. 958-966.
Quesada, J.I.P., Kerr, Z.Y., Bertucci, W.M. and Carpes, F.P. (2019) ‘The Association of Bike Fitting with Injury, Comfort, and Pain During Cycling: An International Retrospective Survey’, European Journal of Sport Science, 19(6), pp. 842-849.