Back in the Saddle Again – Bike Fit Revisit

IMG_3176Well, it’s been about 3 weeks of consistent riding since I jumped back in the saddle again after a long layoff.  Actually, in one of those “life gets in the way” moments, I was trying to figure out how I was going to maintain my consistency when I had a vacation week:  which included dropping my daughter off at summer camp in the San Jacinto Mountains plus attend a remote cub scout camp with my son in East San Diego County.  Although I do mostly ride road, the only way I was going to get some miles in was to bring a knobby tire bike!  So I brought along the BMC CX01 demo cyclocross bike that you may have seen at the shop.  A ‘cross bike is a popular choice for those who have done our “Strade Marroni” shop rides which includes a mix of pavement and dirt.  It was a nice change of pace to ride off-road.   Although I was only able to get in about 37 miles, there was hardly anything flat and it was mostly dirt, which means expending more energy controlling your bike on the rutted and oftentimes sandy trails.  So all in all, I was satisfied with my accomplishment for the week!

Once I got back home, I knew it was time to revisit my bike fit.  It’s been a couple years since Barrett Brauer, ARB’s fit specialist in our SoCal Endurance Lab gave me a Retul fit.  I have mostly been riding the same model bike, Pinarello’s Dogma, during that time so I’ve kept the same setup since then.  However, after the long layoff, my body was giving me signals that I was perhaps in too aggressive a position.  Also, as my bike gets rented out from time to time, the saddle height gets adjusted and when I put it back, I had experimented going up a little because I thought I needed a little more knee extension.  My body type is such that I’m more leggy – in other words, I have a slightly shorter torso compared to longer legs.  Going up on my saddle was giving me even more of a drop from saddle to handlebar, and this wasn’t good for my finicky lower back.

A new bike fit was also a good opportunity for me to get into a new pair of shoes since I had worn out my previous pair.  It was time for me to try the new Shimano R321.  What I really like about these (as well as the Shimano RP9 – one model below) is that they are meant to be custom-molded to your own foot.  The shoes are heated in the Shimano oven for a couple minutes and then placed on your feet.  With shoes on, you place your feet in a plastic covering and a pump essentially “vacuum-wraps” your shoes so the upper conforms to your foot.  Once this is complete, the shoes cool and you can actually see how the shoe is now patterned after your own foot!  Barrett then took the time to accurately place the cleats on the shoe based on the location of my metatarsal bones.

Now it was time to see if I should make some changes since my last bike fit.  Even though I plan to stay on my Pinarello Dogma F8, we opted to go with what we call our “Bike Finder Fit.”  This means that instead of doing the fit process on my own Pinarello bike, I was put on our recently upgraded automated size cycle by Purely Custom (formerly Guru DFU).  This is kind of like starting with a blank slate.  If you are in the market for a new bike, once the fit is completed, we’ll find the 3 to 5 bike brand/model/sizes that fit you best.  For example, one manufacturer’s size 56 in a given model may be an ideal fit for you.  But another manufacturer’s size 54 in a certain model may also fit you really well.  That’s why you can never just say, “I ride a size 56.”  It really depends on each manufacturer’s bike geometry.  Once we find the 3 to 5 bikes that are a really good match for you in terms of fit, then it comes down to what you like in terms of the bike’s riding characteristics.  Are you looking for something stiff and fast or maybe something a little more forgiving and compliant?

IMG_3190Before jumping on the size cycle, Barrett conducted a body analysis to test my flexibility as well as look for any imbalances and rotational/alignment issues.  This gives him an idea of what type of position will best suit you on the bike.  Barrett utilized the Retul 3D motion capture tool to measure the angles of my body as I was pedaling the size cycle.  This is what we call a dynamic fit, as opposed to a static fit.  In a static or “basic” fit, you are not actually pedaling your bike while being measured.  And the measurement tools are not as precise in a static fit.  An impressive amount of body angle data is generated after a few short pedaling sessions.  And the platform was rotated so that angles on both sides of my body were measured.  As Barrett looked at the numbers, he wanted to see if anything in particular jumped outside the typical normative ranges.  However, even if you are outside a normative range, it does not automatically mean an adjustment is warranted.  This is where Barrett works with each person as an individual, taking into account their unique body type, previous injuries or problem areas, and riding goals.  The main problem area for me is lower back discomfort.  Part of this stems from a fractured vertebra I sustained about 12 years ago.  The other part is that I am just getting older and stiffer and need to improve my flexibility!  This is where an off-the-bike core conditioning and flexibility routine could really help – a topic for another blog post!

Barrett started my fit position to match exactly how I was currently riding my Pinarello Dogma F8.  Right away, he could see that I was on the very edge of the normative range for knee extension. IMG_3201  This as a result of me increasing the saddle height ever so slightly.  So, as I was pedaling the size cycle, he lowered the saddle.  I noticed the difference immediately.  This brought me back within normative ranges AND felt great.  Noticing that I still had a significant amount of saddle to handlebar drop and that I was putting a bit too much weight on my hands, Barrett raised the handlebars slightly.  This also made a positive difference.  Fortunately, I have a little room left on my bike’s steerer tube to raise my bar slightly and this will no doubt help my lower back on those longer rides.  My saddle fore-aft position was already solid and in the end I only needed a few small adjustments but they made a noticeable difference.  Some fit sessions will require more back & forth than others.    Barrett will take his time and make sure that each adjustment made works for that particular client.  There is never one prescribed fit, take it or leave it.  It’s always a collaboration.

I am really looking forward to taking my new fit out onto the road.  After all, that will be the ultimate test.  And if for some reason something doesn’t feel right, Barrett always offers a complimentary follow up fit session to make any necessary tweaks.  As I ride more and improve my flexibility, then at some point I could likely get into a more aggressive race-oriented position.  This would make me more aerodynamic and faster.  Something to visit down the road.  But next up for me is to evaluate my current fitness level and this means a visit to Saul Blau, our SoCal Endurance Lab’s Exercise Physiologist.  Stay tuned!

 

Back in the Saddle Again – First Ride

Cycling became my adult athletic pursuit once my childhood days of team sports such as baseball, basketball and soccer were long gone.  It pretty much has been since I graduated college back in the early ’90s.  I’m what you call an enthusiast, or nowadays can be termed the “Gran Fondo” rider.  I’m not into racing simply because I don’t want to go down like a domino and break my collarbone in a criterium – I’ve got a wife, three kids and a business to run!  But I admire those who train to compete in amateur bike racing, especially those Masters guys who also have families and a career.  Probably like the majority of cyclists out there, I enjoy both the group ride and solo rides.  The midweek or weekend group ride is more social and forces you to step up your game, lest you get dropped.  Fear is a powerful motivator!  The solo training ride helps clear your head from stressful days.  Over the years, my riding consistency has waxed and waned depending on what was going on in my life.  Invariably something would come up, like the birth of a child, a move, a new job, etc. that took me away from my weekly riding routine.  Soon a few weeks would go by and I could feel all that hard-earned fitness slipping away.  And then weeks might turn into a few months.  Since my non-cycling spouse liked that fact I was around more to help around the house, I figured it was good that I took some time off.  But I would get restless, missing my fitness and time outside.  All the time, I knew that getting back on the bike and into a new routine was GOING TO HURT.

IMG_3003So it was that one of those life interrupters came along at the end of 2015 – this time a local move.  But add to that my volunteering as an assistant baseball coach for my son’s Little League team and my riding time went to nil.  Before I knew it, it was nearly halfway through the year and I had hardly ridden my bike.  Fast forward to mid-June and the baseball season was now over (Little League must be the longest and most time intensive of youth sports!) and we were for the most part in our new house.  So on June 21st, the second day of summer, I decided to get back in the saddle again.  Can’t you hear those Gene Autry song lyrics?  Or Aerosmith?  At lunch time, I hopped onto the shop’s demo Pinarello Dogma F8 – which just so happens to fit me 🙂 – and decided to dip my toe back in the water.  One of my favorite short rides from the shop is the Newport Back Bay Loop.  It’s scenic and fortunately, pretty flat.  No serious climbing for me as I ease my way back!  The first couple of miles and I’m thinking, “this feels pretty good.”  But as I jumped on the bike trail and headed towards the coast, a nice 10 mph headwind smacks me in the face and suddenly I see my average speed start to drop.  And now it was starting to hurt.  I tell myself not to get hung up on what the Garmin says and just go at a comfortable pace.  I’m not going to get back to my previous fitness overnight, it’s going to take some time and consistent riding.

I finished that ride feeling more tired than I wanted to admit but happy to have completed that first ride back – it’s more of a psychological barrier than anything.  It was much easier to go on my second and third ride that week having completed the first one.  Clearly my bike fitness has a ways to go, but it was nice to get the sensations of getting outside and spinning those legs again.   Going through this process is giving me the chance to utilize some of the services we promote regularly at ARB Cyclery – in other words, to become a customer of my own shop!  Having been off the bike for awhile, it’s definitely time for my bike fit to be re-evaluated.  Some changes could be made to help me ride a little more comfortably until I can improve on my fitness, strength and flexibility.  The subject of my next blog post in this series will be my visit to the SoCal Endurance Lab’s Senior Fit Specialist, Barrett Brauer.  After that, I’ll pay a visit to the SoCal EL’s Exercise Physiologist to find my current level of baseline fitness.  Stay tuned!

 

A Road Bike Upgrade That Will Make a Difference!

A bottom bracket’s job can be quite thankless when everything is working but it can also be a huge source of trouble when using inferior products. The biggest issues we have run into include inferior bearings and poor fit. The stock bottom bracket used on your bike is typically the cheapest option available. As a result, the bottom bracket will feel gritty and require more force to spin. Another issue we commonly see is poor fit within a stock bottom bracket. Most OEM bottom brackets/adapters are plastic which will cause creaking issues over time.

In the past, ceramic bottom brackets started at $300+!  We recently teamed up with Kogel Bearings who offers a ceramic bottom bracket from $159 to $199. Their bearings are infinitely smoother and offer a housing made from aluminum. Stop by the store and turn the cranks to feel the difference for yourself!!  There is no doubt you’ll get some extra wattage with the same amount of effort.

Read more…

Giro d’Italia – in Italy & Pasadena!

One of the Best Fields to Contest the Corsa Rosa

Join ARB on Sunday, June 2nd, to ride the Gran Fondo Giro d’Italia in Pasadena.  This event is sponsored by RCS Sport, the same folks who put on the “World’s Toughest Race in the Most Beautiful Place.”  Right now, the race in Italy is under way.  We’ll have more details soon on our own Pasadena Edition but for now, check out the preview of this year’s Giro below:

This article was originally published on Cyclingnews.com.

This year’s Giro d’Italia is set to be one of the best ever editions of the Corsa Rosa, promising three weeks of great racing with the Italian countryside as a stunning backdrop.

Race organiser RCS Sport has managed to attract one of the best ever fields for the 96th edition of the Giro d’Italia, with a star-studded start list including overall contenders, many of the world’s best sprinters and a host of riders chasing stage victories and glory during the three weeks of racing.

The race route is finely balanced, with the passion and warmth of Naples and the south of Italy coming before a visit to Florence, little-known mountain stages in the northeast, a ‘homage’ to the French Alps with a summit finish on the Galibier, and then a grand finale in the Dolomites.

Video: Giro d’Italia route overview. Full Giro d’Italia route previews can be found on our YouTube channel

Wiggins versus Nibali, Hesjedal, Basso, Sanchez and Gesink

Tour de France winners rarely choose the Giro d’Italia as their major goal of the subsequent season but Bradley Wiggins (Team Sky), weary of the pressures of France, has named the Giro d’Italia as his first objective of 2013 and has planned his season to be at his very best in May.

The Giro d’Italia tifosi admire the best international riders but they love a home favourite and everyone in Italian cycling is hoping Vincenzo Nibali (Astana) can take on Wiggins this year and win his first maglia rosa.

The two are finely matched, as they showed at the recent Giro del Trentino, but are also very different as riders. While Wiggins and Team Sky love controlled racing, Nibali likes to throw caution to the wind. Their contrast in styles, nationality and character will be fascinating to watch as their battles evolves during each day of racing.

Sir bradley wiggins will be aiming to add the giro d'italia to his palmares:

Sir Bradley Wiggins is looking to add the Giro d’Italia to his palmares

Of course, the Giro d’Italia promises to be far more than just a head to head battle between Nibali and Wiggins. 2012 winner Ryder Hesjedal (Garmin-Sharp) will wear number one and has great shot at becoming a rare back to back winner. Other overall contenders include Michele Scarponi (Lampre-Merida), Ivan Basso (Cannondale), Robert Gesink (Blanco Team), Samuel Sanchez (Euskaltel-Euskadi) and Cadel Evans (BMC Racing Team).

Mark Cavendish (Omega Pharma-Quick Step) again leads the sprinters looking for stage victories. His biggest rivals will be Matt Goss and Michael Matthews (Orica-GreenEdge), John Degenkolb (Argos-Shimano), Nacer Bouhanni (FDJ), Sacha Modolo (Bardiani Valvole) and Francesco Chicchi (Vini Fantini-Selle Italia).

Taylor Phinney (BMC Racing Team) will also be back at the Giro d’Italia after winning last year’s opening time trial. Other riders to watch for include Wiggins’ Colombian teammate Rigoberto Uran, Filippo Pozzato (Lampre-Merida), Domenico Pozzovivo (Ag2r-La Mondiale), the USA’s Peter Stetina (Garmin-Sharp) and the return of his teammate Christian Vande Velde after his six-month doping ban.

A spectacular but balanced race route

Overall course map of the 2013 giro d'italia:

Giro 2013 course map

After the start in Denmark last year, the 2013 Giro d’Italia will begin with a very Italian flavour, with Naples hosting the Grande Partenza and the chaotic charm of the city offering a colourful canvas as the backdrop to the opening stage.

The 130km circuit around the Naples seafront will surely end with a high-speed sprint but things get far more technical on day two with the 17.4km team time trial on the nearby island of Ischia. The route of the ‘cronosquadre’ is very technical and should create significant tine gaps, giving Wiggins and Team Sky a chance to stock up their first chunk of time before the mountains.

The first week of the Giro d’Italia visits the south of the country, with several opportunities for the sprinters and attackers. There is always an early mountain finish in the Giro d’Italia and this year the 246km stage four to Serra San Bruno could catch someone out – it’s not especially steep but it is 16km long.

The route heads north along the Adriatic coast, with the 54.8km time trial from Gabicce Mare to Saltara the next big day for the overall contenders. Such a long time trial is ideal for Wiggins but the route is testing, with a twisting first section to Pesaro and a three-kilometre climb up to the finish.

A finish in Florence, but now without a lap of the world championship course, marks the end of the first week, with the riders transferring 300km to the Northeast for the first rest day. The first high mountain comes straight afterwards with a 1519m-high, 21.9km-long summit finish at Altopiano del Montasio. The climb includes a two-kilometre section at 12% and so will surely shake up the overall standings.

The high mountains

Stages 12 and 13 take the Giro d’Italia across northern Italy towards the Alps with sprints likely in Treviso and Cherasco, despite some testing hills on both days.

Stage 14 to Bardonecchia includes the long haul up to Sestriere but it is the following day’s finish at the summit of the Galibier that will have everyone worried. It is only 149km long but includes the 25km Col du Mont Cenis and then the Col du Télégraphe before the Galibier finish at 2642 metres. There is virtually no respite between the two final climbs, creating 34.8km of pain. It will be a breathtaking stage in every sense of the word.

The second rest day and two transitional stages ahead of the Dolomites help make this year’s Giro d’Italia humane but a late climb could ruin the sprinter’s party in Vicenza – the home of Campagnolo, which celebrates its 80th anniversary this year.

The Dolomite tripletto

The tripletto of final mountain stages in this year’s Giro d’Italia begin with the 20.4km mountain time trial from Mori to Polsa near Trento. The route twists and turns through the vineyards but the gradient is constant, calling for a controlled but 100% effort.

Stage 19 is a high mountain stage with the legendary Passo Gavia and the Passo Stelvio before the finish at Val Martello. That adds up to over 55km of serious mountain climbing in just 139km of racing.

The final mountain stage is even harder, with a 203km cavalcade through the Dolomites. The views will be spectacular but the riders will have little time to enjoy them as the tackle the Passo Costalunga, the Passo San Pellegrino, the Passo Giau and the Passo Tre Croci, all before the climb to the finish in the shadows of the Tre Cime di Lavaredo.

This final mountain stage will crown the winner of this year’s Giro d’Italia. The final stage to Brescia is a chance for a last sprint and to celebrate what should be a great first Grand Tour of the season.

Ultimate Fred Bike

Sometimes a bike looks so bad it can almost look good. For example, take a look at Joe Dombrowski’s new Dogma 65.1. He’s a Neo-Pro with Team Sky this year and recently published a shot of his new training bike. Take note of the huge saddle bag, mismatched bottles, full size frame pump and 24mm tires.

joe-bike

In the world of “Pro” looking bikes, it’s a tragedy. However, it also shows the blue collar side of the pro peloton. These guys spend 4-6 hours on their bikes everyday and many don’t have the luxury of having a team car SAG every ride. This particular shot shows a certain level of PROness despite breaking all the rules!