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Bike Fitting Myth Debunking
The purpose of this article is to discuss the myths that are associated with bicycle fitting, and to examine their merits and faults. Bike fitting is a simple process, however some bike fitters confuse people, ( offering an expansive resolution ) by using overly complicated words and ideas. As they are often just trying to impress you with how much he does not know, if he was to simplify his language and ideas, you would already know what they do. “Most of the fundamental ideas of science are essentially simple, and may, as a rule, be expressed in a language comprehensible to everyone.” — Albert Einstein The law of unintended consequences is at work always and everywhere. The simple intervention in a complex system tends to create unanticipated and often undesirable outcomes. Some bike fitters wants the intended consequence of an action so much that they purposefully choose to ignore any unintended effects. ( That type of willful ignorance is very different from true ignorance. ) Their belief is just the psychological state in which they holds a proposition or premise to be true.

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1. Knee tracking
The misconception is that knee movement while cycling should remain on a single plane of movement, and is used to determine the effectiveness of a bike fit, rather it is a complex 3D motion. Cycling is a dynamic power endurance sport, where the effort ranges between 0 and 100%. To observe an effort at a given load, and to draw conclusions from the response can result in inaccurate and inconclusive data. The motion created when pedaling does not exist on a single plane, that many of the bike fitters and bike fitting systems would like you to believe. As a matter of fact, pedalling is a complex 3D motion, as the knees locus changes according to the differing loads applied in real time.It is almost any shape but a plane. Time, the renowned pedal manufacturer discovered this more than two decades ago, through their extensive research and development in laboratories. The research allowed them to develop their Bio-performance pedal system, which has free angular float and lateral movement to help tackle this issue. Knee tracking is a variable orbit, not a linear up and down vertical action. Here are some images that show how the knees movements respond to various loads and situations.

Andy on Lemond trainer 52 x 19 @ 90 rpm with TIME RSX full folating pedals

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Nick on Lemond trainer 53 x 19 @ 90 rpm with Speedplay pedals

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com/watch?v=EAW87NsiGuI Usually out of alignment knee tracking is caused by one. where it fixes problems that do not exist. Inefficient movement patterns Pronation is a natural protection mechanism.com. or a combination of all the below: 1. Saddle height is too low 4.youtube. and it changes as the cyclist develops. has also been applied to cycling. Cleats are out of alignment 3. bike fitters.Andy on Lemond trainer 52 x 12 @ 60 rpm with TIME RXS full floating pedals Nick on Lemond trainer 53 x 12 @ 60rpm with Speedplay pedals Marketing applied to running.au/bike-fit-myth-debunking . In general.bikepro. Proper pedaling does not have the strike at the bottom of the stroke ( ie no pronation occur ). as they train their body to achieve and maintain an efficient pedal stroke. with very few exceptions. Most joint alignment is facilitated by the normal physiological development of a new cyclist.Often. http://www. or are better addressed by a qualified physical therapist. it does more harm than good. that the stroke may not necessarily be in perfect visual alignment. Some experts believe it does not require foot correction for over pronation in running. 2 of 12 http://www. where people will try to sell wedges to consumers. Unlike running. having a straight alignment is not always optimal. It should be noted as well. do not have the formal training in anatomy and physical therapy to competently administer shims and wedges. The pedaling force should be rather tangential to the crank near the bottom of the stroke. Very few professional cyclists use wedges or shims. Pushing too high of a gear 2.

This theory does not have any validity.... FACT The bicycle is an asymmetric apparatus by design. Pelvic Asymmetry It is common for humans to have a pelvis that is asymmetrical due to differing factors. The solution lies in neurology and technique. more than 99% of my customers are right side bias. 2 minute average It show both magnitude & direction of the individual foot pedaling vector. use a high speed camera such as iPad mini. and NEEDS to be corrected via correctional device. however customers that come from speed skating backgrounds are 100% left side bias. ( Fixie only ) 2.. sampling rate 120Hz/min light years ahead of other similar product ( Velotron. including the importance of high cadence thus broadening their aerobic capacity. the latest OZ innovation. iPad Air. and film the rider from 3 of 12 http://www. to become symmetrical and thus operate in an efficient and comfortable manner. GoPRO.The most common explanation of right side bias. MYTH on bike pelvic asymmetry is caused by some form or combination of physical / functional / neural challenge. TEST PROTOCOL With the bike mounted on an indoor trainer. however this does not solve the problem.. but these performance gains are only short term as anaerobic energy resources are limited. Their metabolism shifts to more anaerobic. though I’m sure there are a few left cerebellar dominance bike fitters with linear way of thinking out there. many bike fitters will use a mechanical shim to recreate symmetry. From my observations. . The drive train is mounted to the right side of the frame and thus an untrained rider... etc. is due to our left cerebellar dominance. which just give you the sausage ) note : green = push force on downstroke or push force against the pedal in upstroke shade = push & pull force working simultaneously red = pull force on upstroke or pull force against the pedal in downstroke. riding a more challenging gear at a lower cadence appears to yield greater performance. asymmetry in the rider becomes amplified. Due to lower aerobic capacity in the untrained rider. will often pedal a challenging gear with a right side bias to improve efficiency.com. 85 to 90% effort @ 90 rpm. and their own bodies can magically overcome these asymmetrical tendencies and operate more efficiently with greater symmetry. one who is unaware of proper pedaling technique. Now teach the rider proper pedaling technique.bikepro.Andy's pedaling analysis with Power Pedals.au/bike-fit-myth-debunking . such as wedges or shims. Wattbike.. Thus.

Leg length discrepancy There are two main causes for short leg syndrome. Now have the rider push the most challenging gear possible for each of the cadences specified.com. is a custom drilled 4 hold Bont Zero shoe. which was Bradley Wiggins 2012 TDF winning combo. But instead what this does. with 180 degree absolute phases. Physical discrepancy. the sit bones and the two legs extend away from the body from an independent manner. Bont Zero shoes have a thin carbon sole. When dealing with physical leg length discrepancy. @120 rpm 4. Pedaling motion is very similar. Shimano produced Dura Ace AX pedals 30 year ago with zero effective stack height 4 of 12 http://www. developed from altered mechanics of the lower body. but in a more controlled manner.au/bike-fit-myth-debunking . poor trunk stabilization and deep fascial strain patterns. their power. which to many would indicate a smoother pedal stroke. shimming the shorter leg. it induces an extra rocking torque. During running. they inturn invented the 4 bolt pattern cleat to reduce the distance from the cleat to the pedal. @90 rpm 3. The saddle fulcrum. such as foot hyper pronation/supination. @60 rpm 2. TIME has tried to tackle this issue. the first being an actual physical difference between the left and right leg. with speedplay pedals.6mm to be precise. and their speed!!!! Now isn’t that what we’re all trying to accomplish??? 3. pelvic obliquity.bikepro. almost two decades ago. and even thinner inner sole. Unfortunately it did not become the industry standard. Watch the rider’s position on the saddle and leg alignment carefully!!! 1. it has been suggested that limb length discrepancy makes no real difference. @150 rpm You will discover that as the cadence increases so does the rider’s symmetry and with that follows their efficiency. is upset the kinetic chain equilibrium and amplifier the upper body lateral tilt & compensation !! Once the shoe is distanced away from the pedal. due to the fact that only one foot ever strikes the ground at any given time. Currently the lowest shoe/pedal stack height combo.behind. His feet remain very close to the spindles. Only 3. and he pedals in an extremely efficient manner. Erik Dalton article on short leg syndrome A. Without the three bolt adapter. while the other is a functional discrepancy. . muscle/joint imbalances.

( including interstate travel time & other expanses ) Pedal extension spacers. His extremely low Q-factor also resulted in the removal of any external rotation of his hip. where efficiency begins to drop dramatically. He was aiming to decrease his frontal area of his body. the mania My observations about this finding. For small physical and functional asymmetrical imbalances within a person. which in turn improved his bio efficiently without his knowledge. however he unintentionally decreased his Q-factor drastically . (Eddy Merckx's approach) Large amounts of discrepancies however require improvement through training and adaptation resulting in the balancing of muscles http://www. high intensitive is in positive territories. The human foot needs protection.it/education_why_barefoot. If the physical discrepancy is worse than. Graeme Obree was so successful that the UCI banned his bike in 1994.edu/Portals/83/docs/exsc362/assignments/walking_impulses. http://trainingclinic.au/bike-fit-myth-debunking . (180mm. which is neural induced muscle imbalance. While track bikes with single chainrings (150mm Q-factor) often has less chain rub. as it creates an imbalance in the opposite side of the pelvis to make it look balanced.byu. Shimming will create a physical lower leg length discrepancy. pelvic rotation and plantar flexion will help to auto adjust any discrepancies. changing motor pattern. He came to us for help. mostly located in the feet. havn't change since the 50’s) is often way too wide for an average sized person to achieve maximum bio efficiency. giving him an almost linear knee tracking.pdf Remedies. giving the average stack height of roughly 30mm (10mm sole/inner thickness plus 20mm plastic cleats and half the pedal thickness) Based on my observations. however. On certain lods. the machine.sometimes I wonder if pedal technologies have any advancement in the last 30 year ( in term of bio efficiency ) interestingly. which famously incorporated washing machine ball bearings into his bottom bracket. and does not solve the key problem.kennedykrieger. improving aerodynamics. the functional leg length discrepancy amount changes according to the load applied in real time. Low intensity is in negative territories. The man. one will start to ride with the knees/toes out to compensate. I disagree. the total stack height would be around 37mm on a shimmed shoe/pedal system. right toes support ? heel wedge & leg length discrepancy shims was installed by SH Unsatisfied with the result he got. left cleat wedge.aspx b. Although the knee tracking is more vertical orientated. explaining rub marks on cranks.vivobarefoot. there is no functional difference. http://biomech. and its free. Pedals extension spacer Graeme Obree. then the tracking soon takes form of a half moon shape Mr.com/proprioception/stepbystep. So you can imagine that pedaling with shims is like riding a bicycle with high heel shoes. right toes support ? heel wedge & leg length discrepancy shims 5 of 12 http://www. but thick. deferential crank length would be more appropriate.com. left cleat wedge.vibramfivefingers. cost him about $2000. Shimming is a quick fix. G ( 130 kg ) have an bike fitting a few month ago. aka The Flying Scotsman broke the world hour record with a homemade bicycle. Secondly. Functional discrepancy It would seem that shimming the functionally shorter leg. What this does is cause an imbalance of output between the two feet. which meant the Q-factor of his crank was perfect. and therefore so does absolute power. The extra stack height also clouds the proprioceptive feedback from the feet to the central nervous system. If a person's pelvis is not over 50mm wider than average. Pre BikePRO fit scary movie scary movie 2 We removed his pedal extension spacers.bikepro.6mm sole + 8. would instantly improve the imbalance. according to VivoBareFoot (World leader in Proprioceptive feedback shoes) “About 70% of that {proprioceptive} feedback comes via pressure receptors. what this does is add a secondary leverage system into the crank. is that the Q-factor of a modern road bike with double front chainrings. which induces asymmetric pelvic movement.org/research-training/current-research-projects/funded-research/human-locomotor-plasticity-health-disease 4. the Shimano mountain bike SPD pedals & cleats system have very low stack height Most riders today settle for the 3 bolt pattern for their shoe and cleats.php http://www. technically this generates 3 times more “rocking torque” than Wiggins TDF winning combo of (3. installing pedal spacers can have unintended consequences.” written by running coach Lee Saxby.5mm cleat). Also. Meaning one will never learn how to pedal in the correct manner. shock-absorbing soles greatly reduce sensory feedback and therefore limit the quality of movement. They are the best solutions without the negative impacts. Functional leg discrepancy is usually the result of left or right side bias. Grame Obree.

and injury on the bike. Applying load from your hands to the handlebar is very desirable. as such. 6. In reality. is the setback position. This causes your body to be supported by 1 static point (saddle) and 2 dynamic points (feet) instead of 3 static points. When applying load from your hands onto the handlebar. which will cause bulging L4/L5 Discs. 3. the spine works like an arch bridge. is arguably the most appropriate takeaway from his quote. and better distributes the bodies weight on the saddle between left and right. pedals was replaced by TIME I-clic 2 carbon 2 week after BikePRO fit video analysis Our observation : He riding in a relatively more symmetric & stable manner Mr. leaving the persons breathing restricted. Zero upper body muscular usage can be achieved. The lower back extensor muscles (psoas antogonist) strains to counter the spinal flexion. torsional and shear stress to the lumbar spine. the spine deals with bending moment. the pelvis is rotated forward. wasting energy. The position which allows your body to remove weight from the handlebars. as there are vital internal organs. (saddle and two hands). G subjective impression : He find the new position more efficient & comfortable Fact : He loss 3 kg 2 week after BikePRO fit 5. 7. this causes the upper body to need to make constant adjustments to keep balanced.au/bike-fit-myth-debunking . placing more weight onto the seat. 4. which induces lumber spine injuries and saddle soreness.bikepro. Proper riding technique is about distributing the upper body weight evenly between the spine and the hands. A victim of many bike fitting myths. shear stress and torsional stress simultaneously 8. and less onto the handlebars. to your pelvis-spine complex. One of my fitting clients had endured years of pain. it is also one of the most adverse and preposterous piece of bike fitting advice that I have ever heard. as it forms a perfect supporting structure and reduces the usage of the upper body metabolic cost dramatically. The higher handlebar position also exposes more of the sitbone itself with less musculature to protect and pad it. 2. In this lowered position. FACT This methodology can have many negative effects on a rider’s comfort and performance. Some fitters believe that low back pain can be attributed to too much handlebar drop. This led to more pressure on the hips (particularly the left as the pelvis referred to this position unevenly) which led to other injuries due to overcompensation and constant position changes outside of the bodies natural mechanics. there is greater pressure and weight put on the lower spine and sit bones with this higher handlebar position. the restriction of the abdomen against the thighs limits the movement of the diaphragm. This also will amplify any structural imbalances in the pelvis. 1. it creates more than 20 unintended consequences. this induces bending moment . dealing with the compressive loads evenly. Perhaps Hinault was gifted with exceptional core strength. Your feet then applies downforce onto the pedals during the upstroke. while having initial positive effects. your spine begins to behave like a cantilever beam. Unweighting upper body from the handlebar MYTH “You should still be able to play the piano when riding” Bernard Hinault A rider’s position is best determined by having little or no body weight on the handlebars. as your pelvis-spine complex seeks extra support. Some weight shifts to your feet. The rider’s body weight should be distributed between both the handlebars and the saddle. and this.Shoes was replaced by Fizik R1 with 3D Flex bedding. which eventually induces back pain and injuries. the geometry of the psoas causes the front rib cage to compress. you soon discover it is not only useless. With a lower handlebar position. but with less weight bearing!!! The pelvis then functions more like a fulcrum rather than 2 separate moving points of contact( the sit bones). 6 of 12 http://www. discomfort. there is more padding provided by the body in the form of muscle as you sit more on your perineal area. Hinault’s comment is open to interpretation in regards to handlebar position. an undesirable after effect. it shifts your centre of gravity. the back pain led to higher handlebar position which led to increased body weight and pressure on the saddle. this creates another 20 unintentional consequences. Your upper body and arms need to work much harder to counter the extra pedaling up thrust when in high loads. Some bike fitters suggest that by sitting further back. With a single good intention. Without both hands to support the upper body. As the points are not static. In the process of unweighting your upper body from the handlebar.com. With spinal flexion. 5. It transfers most of your upper body weight from your load bearing arms.

3. numbness and soreness is caused by 1. Setback position is desirable. which affects your turning radius and potentially cause you to crash 7 of 12 http://www. I don't think it is a very good idea.Pushing too high of a gear. Mid foot position Mid foot position.com.By trying to placing the foot over the pedal. is to decrease the amount of energy expenditure by eliminating the use of the calves. Spinal cord dictate the ignition timing of a human bio engine Upright spine have advance ignition effect. Another issue with the mid cleat position.too little handlebar drop/reach ( very rarely too much ). 4.poor upper body condition. or combination of the above 4 7. if you have a stiff & weak upper body & couldn't able to ride low. incorrect usage of the handlebar. is that the shoe sits too forward and the cyclist will begin to have wheel overlap issues.Often upper body pain. However the calves are the main engine which drives the secondary pedaling mechanism. Set back position is desirable. it decreases the total power output. The reason cyclists and researchers have tried this method. It also leads to heel drop and produces poor pedaling mechanics and poor movement behaviour patterns. set back position is required to delay the advancement.bikepro. 8.au/bike-fit-myth-debunking . designed for upright riding position British engineer Harry John Lawson already incorporated setback position with his invention Safety Bicycle in 1876 It been fusion with flexiholics position recently. are over the centre of the pedal axle. The American call it Flat Foot technology. 2. 1930 Raleigh Roadster with 69 degree seat angle. is where the Tarsometatarsal (TMT) joints of your foot. and eliminating the calf muscle.

com. etc.html Having said that. and ligaments—collectively forming two of the body’s most beautifully efficient mechanisms. mid foot placement is the most popular pedaling style in the world. too narrow.com/low-back-pain-foot-posture/ 8 of 12 http://www.Yet most people assume that there is something inherently “wrong” with their feet: too wide. A gentleman pushing his pedals with mid foot Placement (MFP) with heel drop. arches too high or flat. That is why toe clips/straps or clipless pedals apparatus are deployed.au/bike-fit-myth-debunking . That is why you would never find MFP in the pro peloton http://www. the aim should not be to simply push the pedal. and hundreds of sensory receptors. @ low rpm & intensity. since most nerves are concentreded in the forefoot. Shoes bedding a. Traditional shoes have become a way of “fixing” these assumed abnormalities. Proprioceptive feedback When a functional / structural asymmetries person walking. We re-drilled Bont shoes for them. as a result. We have done a few mid foot cleat placements for customers who have a limited range of movement due to ankle issues. There is no evidence that it have any other functions b. It is the most effective way to simply push a pedal with dorsiflexion ( heel drop ) & a set back / upright position.com/en/training/training-resources/380-achieving-optimal-power-through-your-bike-fit-part-2-cleat-position. Overall performance will decrease dramatically. Vibramfivefingersfitness advisor Stacey Lei Krauss quoted : " Your feet contain 52 bones. 40 muscles. Feet have taken the brunt of a cultural notion that your foot is “wrong. and incredibly sensitive – even weakened. tendons. and you could do It yourself at home. 9. With MFP.Mid cleat position would reduce proprioceptive feedback from the feet to the central nervous system. his body’s intricate proprioceptive system won’t stand for it and immediately begins to make adjustments. the powerful architecture of our feet has become hidden. the person would be forced to move a little bit sideways with each step. Hundred's of millions of cyclist around the world pedal like this everyday for more than a 100 year. other phases ( the non green area in the pedaling analysis diagram above ) are not able to executed effectively.cycleops. Ideal for 'pedal pushers'.” that corrective shoes will make it “right. http://erikdalton.” 10. corrective foot bedding You should only buy corrective foot products / service from a podiatry. not from a unqualified person. For high performance cyclists. non corrective foot bedding Most of the non corrective foot bedding would improving support & comfort in certain degree. upright position and low cadence It all come very neutral. 66 joints. ideal position for low intensity cruising In high performance bicycle land. Pedaling is a multi-phase complex motion. A " neuroptimal " foot bedding made by a prominent bike fitter with handlebar tape & cleat wedge. Believe it or not.bikepro. setback. we do not 100% rule out MFP. disliked. And. but rather to keep a continuous rotation-type action on the cranks.

I rely them with auditory feedback to teach my clients to learn pedaling. Proprioceptive feedback mechanism from the feet is not applicable in symmetric pedaling. ( Bullshit in / bullshit out ) 11.bikepro. MYTH The pelvis must be square and static on the saddle. 5.P. cadence. The claim is meaning less. 6. 13. even if you riding with one leg. It rely active neurological and muscular mechanism to reach the " point of balance ". Pelvic stability is the foundation of a good position. The foot is not level 4.. pushing too high of a gear or quick accerlation. ( after the new motor pattern have been established ) Shimming the cleats will increase the stack height & corrupt the input.O.com. when pedaling peak force ( F = ma ) exceed the body weight 4. The cleat is not over the ball of the foot. no matter how big the power output different between the 2 leg is.au/set-back-position 14. the upper body mass will transfer to the foot by passive skeletal mechanism. It will take longer for one to learn the proper pedaling skill. incorrect saddle height or combination of the above. One could sense the negative impact as little as 1mm of shimming. The ground is not level 2. K.S is crap KOPS is very crap. duration & other environmental factors are not controlled. Set back position http://bikepro. The crank is not level 3. as a starting point for a proper bike fit.org/wiki/Proprioception Bicycle is a symmetrical apparatus in a propulsion sense. Proprioceptive feedback from the legs work in tandem with visual-vestibular feedback system during the learning phase.com. 3. After the learning phase. Because their is no feedback. I hope there isn't anyone who still seriously believes proprioceptive feedback from the feet play the decisive role in functional symmetric pedaling. 1. They think they are in KOPS position.com/media/published-articles/bike-body/ 15. 2. If cycling have the same feedback mechanism as walking. saddle height too low or too high.http://en. Instant power gain If the heart rate. Shoes have too little heel lift or a combination of the above. everybody would pedaling in a very symmetric manner without foot correction. if the rider upper body's center of mass is too rearward or forward. Ball of the foot is not over the pedal axle. If you insist using midfoot cleat placement. Giovanni Alfonso Borelli " Father of spinal biomechanics " (1608-1679) Elebriated KOPS with the ball of the foot over the pedal axle & proper heel lift will minimal usage of postural muscles. Just like we all could walking in a straight line without foot correction. Pelvic stability is the foundation of a good mechanical bike position. 16. Flexiholics position http://erikdalton.wikipedia. it won't go sideways. Defying conventional bike fitting wisdom.au/bike-fit-myth-debunking . move your saddle backward the same amount. do not move your saddle forward to compensate. It will optimise the poor movement behaviour patterns b. The bike still going straight. 9 of 12 http://www. but they actually not ! 1. faulty movement patterns ( wrong technique ) 5. therefore no adjustment possible to make. my clients could pedaling in a relatively more symmetric manner without the aid. Set back position with arch cleat position will induce the " G " force which wasting energy & destroying knees at the same time.

the other object ( insole wedges ) are also made by plastic. It will create a hot spot to the perineum. asymmetrical pelvic movement is crucial to gain overall harmony between the human body. design for upright riding position 10 of 12 http://www. But I won't recommend this sort of pedals to cyclist with certain setup & condition. using a semi curvy saddle would be more appropriate. I have a customer hospitalized for a few week for this reason. In this situation. But they already out of business. it is often confused with static pelvic stability. http://www. ( clockwise in the following diagram ) The flat part of the sit bone ( Inferior pubic ramus ) will make contact to the curvy front slope of the saddle. should provide the rider with a stable and efficient foundation. it is from the drugs & needs masking agent to cover up.bikepro. The claim create a false sense of insecurity. 18. Notice the pelvic movement with each pedal stroke. static stability on the seat is not desirable on a bike. Your core musculature and muscle firing patterns in conjunction with the proper bike fit and saddle. Pedals with plastic cleats would be more appropriate in this situation.It may cause prostatitis :Cyclist's worse enemy. ) . if someone has any form of body asymmetry (leg length discrepancy / knee replacement / frozen ankle. as opposed to false sense of power that the wristbands implied to bring. Keep your pelvis rotating while pedalling through each revolution. Curvy saddle is more comfortable Apparently it's the most comfortable saddle in the world for upright riding position ( horse riding position ). If you ride low with a very expansive curvy saddle & don't want to throw it away. English horse saddle.youtube. in part.FACT While this. pressure on the foot increases considerably. " Perfect " pedals. The extra power is not sourced from the wristband. etc. Pain will exacerbate. 17. the system has very little flex for energy to dissipate. they are the " perfect " pedals for my needs. It have full metal body & full metal cleat. It is the key to prevent injury & produce more power. very stiff crank & very stiff carbon shoes. the best compromise you could do is tilted the saddle head down by 5 to 10 degree. Most of the non racng cyclist should seating with certain degree of anterior pelvic tilt. Carry certain magnet will increase power output by 100w If it were true. I use Coombe pedals with super low stack height. this is a video of the elite men’s ITT world championship. The saddle's contour is matching the upright pelvic seamlessly If the pelvic rotate 30 degree with a full on racing position. is true. instead of EPO :) I would carry 5 of them & get 500 extra free watts ! 20. For example if you have a very stiff carbon frame. 19.au/bike-fit-myth-debunking . Their Pros and Cons of different pedals systems.com. If the curvy saddle have a big central channel. UCI should ban it. Wearing certain wristbands will cause pelvic tilt & the mechanisms behind it IMO : It is a masking agent for a similar claim. the bike & the road as this is that particular bodies natural way of functioning. using a flat saddle would be more appropriate. The front part of the saddle work like a couple of knives & cut deep into the perineal tissue. different riding situation require different pedals. Although.com/watch?v=cNboQxBChfc Furthermore.

It can generate more than 500 kgf ! Deactivating it will decrease your cycling performance & cause damage to your heart in long term. acceleration. Please observe the lastest Tour broadcast. incorrect seat height. Handlebar drop test is applicable 24. You would spent more than 90% of your riding time with this scenario. Inappropriate canting 23. setback & cleat position 5. Lower saddle height by 12 to 25mm ( from neutral ) would improve efficient. The test should conduct in the brake lever hood with 80% max effort @ 90 to 100 rpm. No. the handlebar drop is for sprinting.bikepro. not warm up properly 2. pushing too high of a gear 3.au/bike-fit-myth-debunking . wrong shoes / pedals combination 6. Not enough heel support ) 7. Saddle too low is as evil as saddle too high. and you know what I mean. For a trained rider.com/watch?v=HwkbuhipZZ0&feature=endscreen&NR=1 22. The ball is at the end of the body's only first-class lever. The rider must shift their foot from having the heel rest on the footpeg to the ball of the foot resting on the foot peg. the braking force is so great.youtube. It have false assumptions. Cricket batting is a complex third class lever motion. When body builder practicing calf raises. wrong technique 4. it may be ture. Comfort is not the priority in those situation.com. sometime too little. ball of the foot placement is the only position which they use. For untrained cyclist. Using it to compare pedaling motion is totally out of context. Midfoot cleat position have more leverage. but with much higher risk to damage their knees in long term. Correct saddle height is crucial for healthy knees. As far as modern bike concern. sometime too soft. When Moto GP rider braking @300 kph. If you fitting an antique bike from the 50'S. sole too stiff. Not enough cleat floating 8. high speed conering & down hill. " piont of balance test " Some bike fitter suggested conducting the " point of balance" test in the handlebar drop with 85% max effort @95 to 105 rpm. Inappropriate shoes ( too much heel lift. Usually knee & ITB pain is cause by 1. Calf muscles act as the ankle extender & seconardy heart in cycling. Corrrect saddle height will maximize the output of their phasic muscles & efficiency at the same time. Inappropriate canting. midfoot cleat position have less leverage. However. it pump the blood back to the vein system & generate pedaling power at the same time.Pelvic in upright position http://www. 11 of 12 http://www. excessive arch support 9.

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