Bike Fitting

The coach will analyze the position of the client on the bike based on the received video footage and suggest instructions for adjusting the bike along with recommended exercises aimed at improving power transfer and reducing the risk of injury.

The correct position on the bike aims to ensure maximum sustainable power with minimal air resistance during movement. The position on the bike will depend on the type of bike, i.e., frame geometry - road bike or TT bike, and the size of the bike relative to the "size" of the rider. In most cases, bike position adjustment ends here. In reality, we are just beginning here. The most common reason why a cyclist starts thinking about adjusting the bike and position on the bike is discomfort while riding, which significantly affects performance or output power.

When adjusting the position on the bike, besides well-matched equipment, including frame size and geometry, and bike adjustments in general - seat position, cockpit, as well as shoes/pedals, it is important to consider the rider's current and past injuries, pain and discomfort, safety, rider biomechanics, posture specifics, and range of motion. This usually focuses on the flexibility of the posterior chain and core strength, which most affects the ability to maintain the correct position on the bike.

Since there is no universal and ideal position on the bike for all cyclists, that is precisely the reason for the need for individual analysis and adjustment of the position on the bike. Also, a change in one element of position or bike affects other elements, so the analysis and change of position on the bike need to be viewed as a whole consisting of a complex interaction of many different elements. That is why sometimes this process is very complex and time-consuming.

Before the actual assessment of the position on the bike, the coach will try to better understand the client's reasons for changing position, analyze previous experiences and injuries, and make a basic visual analysis to eliminate major client postural problems.

After that, an assessment of the position on the bike is made based on video footage that must be recorded according to the coach's instructions. The client is recorded with their bike on the trainer. The client will warm up for 5 minutes first and then ride for about 10 minutes at a higher effort level at a cadence of 90 rpm. At the end of this time interval, the client will record their position from all four sides (if possible), holding the camera at hip level and from a distance where the entire body and bike can be seen. It would be good to record all the equipment the client used so that this information can be used for reassessment to ensure identical conditions. Also, if the client has a heart rate monitor available (not optical on the wrist), they should record heart rates as well.

During the analysis, the coach will observe the following elements and suggest improvements:

Based on this analysis, the coach will provide the client with photo documentation, if necessary, and suggest how to adjust bike settings, accompanying equipment, or focus on specific exercises to improve range of motion or strength in certain parts of the body.